PRESENTS… PRESENTS…

Dr. Michael Long ND BSc & Dr. Katie McKeown ND BSc

Healthy Approaches to Weight Loss

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METABOLISM & ENERGY Section I

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Bubble Busting Statement

Healthy, permanent, weight loss is hard work! Lofty promises and

simple solutions, without exception, DO NOT WORK!

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It’s all about the ENERGY!

• Basal Metabolic Rate: the energy necessary to sustain the activities of the body – Digestion, circulation, respiration, etc.

• Total Energy Expenditure: a measurement of how much energy your body burns in a day – Equals basal metabolism + energy expended in

physical activity + thermogenic effect of food

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Calories, Shmalories

• We all know we eat them, but what are they exactly? – Energy required to raise the temperature of 1 ml of water at

15º C by 1º C

• Confused yet? Wait there is more… – 1 calorie is very small, so foods are measured in kilocalories

(1000 calories), but since that word is too big, we just call one kilocalorie a Calorie

• Take Home Message: – The Calories you read on a food

label represents how much energy is in that food!

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What is a Pound?

• Simply put, one pound is 3500 Calories – If we eat 3500 more calories than our body

burns, we gain one pound – If our body burns 3500 more calories than

we eat, we lose one pound

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Putting it all Together

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Burned by Total Metabolism = Energy to sustain body functions +

Energy used in physical activity

Food provides the energy to fuel metabolism

Weight Gain Consuming more calories

then the body burns

Weight Loss Consuming less calories

then the body burns

Weight Maintenance Consuming equal calories

as the body burns

Metabolic Eating

• To maintain or lose weight, we should all seek to keep the metabolic FIRE as big as possible!

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Metabolism without physical activity

Metabolism with physical activity

How Many Calories?

• In general, you are eating the correct number of calories if you are sustaining your weight

• Metabolic rate changes depending on many factors: – *Activity level*, age, gender, diet – In general, a person will require 2000-

3500 calories per day

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Calorie Restriction Diets

• Severe caloric restriction DOES NOT WORK!

• Body quickly enters starvation mode to conserve energy when void of calories: – Metabolic rate drops

(means your body burns less of what you eat!)

– Body saves fat for vital functions, instead burning muscle for energy

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Low Calorie Conundrum

• Calorie Restriction reduces metabolism – Thus, the less you eat, the less you can eat to

maintain weight – Leads to a quick return to the original weight

after the diet ends (set-point phenomenon) • Yo-yo dieting causes flabby body

composition – Calorie restriction causes breakdown of

muscle, but weight is regained as fat! – So when weight is regained, a higher

proportion of fat results!

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Energy Balance

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Energy rises after eating (energy surplus), and goes down as that energy is consumed by the metabolism (energy deficit)

Importance of Energy Balance

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Small frequent meals keep the metabolic rate the highest, while avoiding fat gain or muscle loss!

Not all Calories are Treated Equally!

• The larger the caloric meal, the more efficient the body is at storing the energy (i.e. growing fat)

• 3000 Calorie/day Diet – If eaten in 3 large meals (1000 Cal x 3 meals):

2x more calories stored = weight gain – If eaten in 6 small meals (500 Cal x 6 meals):

2x more calories expended = weight loss • Net result: small frequent meals stabilize

blood sugar levels, promote lean body mass, and avoid weight gain!

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HEALTHY NUTRITION Section II

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Whole Foods Nutrition

• Eating food in its most natural, unaltered form: – Picked from a tree, plucked from the

ground, shot in the field

• Virtually all poor nutritional components come from pre-packaged and processed foods: – Salt, trans-fat, refined sugar

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Why Whole Foods? • Nutritious: contains all daily requirements for

vitamins and minerals without causing inflammation

• Highly Antioxidant: protects your cells by neutralizing oxidative damage

• Low Glycemic Load: no spikes in blood sugar prevents diabetes and stabilizes energy levels

• Low in saturated and trans-fats • High in ‘good fats’ (HDL)

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Whole Foods Decrease Obesity

• Whole foods are nutrient dense and full of fibre – It is far more difficult to overeat since

feelings of fullness occur faster than with nutrient poor, refined foods

• Allows your body to reach peak metabolic rate so that calories are burned most efficiently

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Implementing Whole Foods

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Before -Diet focused heavily on red meat and bad fats -Bleached white flour bread and pasta -Processed white rice -Eating potatoes as the primary vegetable -Pastries, sweets, fruit juice, and pop

After -Chicken, turkey, fish, and free range eggs -Whole grain bread and pasta -Brown or wild rice -Larger quantities and varieties of vegetables -Fresh fruit and water

Comparing the Fats

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Type Source HDL/LDL Effect

Monounsaturated

Olives, olive oil, canola oil, peanut oil, cashews, almonds, peanuts and most other nuts, avocados

Lowers LDL Raises HDL

Polyunsaturated Walnuts, sunflower seeds, sesame seeds, fish

Lowers LDL Raises HDL

Saturated

Milk products (whole milk, butter, cheese), solid shortening, lard, animal meat, coconuts, coconut oil, eggs

Raises LDL Raises HDL

Trans

Most margarines, vegetable shortening, partially hydrogenated vegetable oil, deep-fried chips, many fast foods, most baked goods

Raises LDL Lowers HDL

Healthy Food Choices

• The following slides group foods as use liberally, use moderately, and avoid – Green: healthy promoting foods, which

can be eaten daily – Yellow: neither overly bad nor overly

beneficial, and should be limited to once or twice per day

– Red: promote poor health, limit to once per week or less

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Choosing Vegetables Green Yellow Red

• All but those mentioned • Be creative, try new vegetables often • Brassica Vegetables: Cabbage,

Turnip, Broccoli, Cauliflower, Brussel Sprouts

• Greens: Collard, Mustard, Kale, Spinach

• Garlic and Onions • Carrots, Peas, Green Beans, Yams

• Potatoes • Tomatoes

(Fruit) • Bell Peppers • Egg Plant • Corn

• None, unless allergic or sensitive

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Choosing Fruit

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Green Yellow Red

• All but those mentioned • Berries: Blueberry, Blackberry,

Raspberry, Cranberry • Melons • Apples, Plums, Pears, Grapes, Kiwi

• Citrus Fruits (inflammatory)

• Dried Fruit (high sugar content)

Choosing Grains

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Green Yellow Red

• Gluten Free Grains: Quinoa, Brown Rice , Wild Rice

• Gluten Grains: Barley, Oats, Rye, Spelt

• Whole wheat* bread

• Whole wheat* pasta

• White varieties of bread, rice, and pasta

*People with IBS/IBD or generalized digestive problems should avoid wheat completely

Choosing Meat

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Green Yellow Red

• Cold Water Fish (Salmon) • Poultry (Skinless):

Chicken, Turkey • Free Range Eggs • Game Meat: Deer, Moose

• Lean Grass Fed Beef

• Lean Pork • Lamb • Shellfish

• Grain Fed Beef • Processed Meat

(Cold Cuts, Bacon)

Choosing Dairy

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Green Yellow Red

• Plant Based Milks: Almond, Hemp, Sesame Seed

• Yogurt (naturally sweetened)

• Hard Cheese

• Goat and Sheep Milk

• Organic Cow Milk

• Conventional Cow Milk*

• Mouldy Cheeses (blue, Brie, Camembert)

• Processed Dairy (ice cream)

*Major source of inflammation, antibiotics, and synthetic growth hormones

Choosing Nuts, Seeds, Beans/Legumes

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Green Yellow Red

• Seeds: Pumpkin, Sunflower, Flax, Sesame

• Nuts: Almond, Cashew, Brazil • All beans and legumes* (split

peas, lentils, kidney beans, pinto beans)

• None • Peanuts • Soy

*Beans and legumes can be effectively substituted in predominantly grain diets, since they contain healthy protein and carbohydrates

Sugar Epidemic

• Canadians eat 26 tsp sugar/day on average – 88 pounds/year

• General recommendation is less than 40g/day (we average 110g)

• Major obesity and cardiovascular risk

http://www.statcan.gc.ca/pub/82-003-x/2011003/article/11540-eng.htm

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IMPORTANCE OF EXERCISE

Section III

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What is the single most important thing you can do for your health?

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Aerobic Centre Longitudinal Study

Blair, S.. Physical inactivity: the biggest public health problem of the 21st century. Br J Sports Med 2009;43:1-2 32

Importance of Exercise

• Exercise alone decreases the risk of developing hundreds of named diseases – No drug or surgery can compare

• Studies show that daily exercise increases the life span anywhere from 3-10 years, depending on the variables measured – Nothing else does this

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Cardiorespiratory Fitness

• Strongest predictor of death! • One hour of exercise/week cuts occurrence

of heart disease by 50%!

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Obesity and Exercise

Obesity w/o Exercise Obesity + Exercise • Even without weight

loss, health outcomes drastically improve

• Very poor long-term health outcomes

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How Much Exercise?

• Complicated and individualized – Depends on age, pre-existing health conditions,

and fitness level

• In general, more is better, to a frequency and intensity that does not cause extreme fatigue or injury – Could I be more vague?

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Exercise Duration

• Most experts agree that the best ‘return on investment’ is on the first 30 minutes of low-impact exercise/day – i.e. walking – Additional exercise is still highly valuable,

but the rate of health benefit falls off after 30 minutes

– So simple, yet less than 15% of Canadians do it, according to Statistics Canada!

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The Real Question...

“Can you limit your sitting and sleeping to just 23.5 hours per day?” ~ Dr. Mike Evans, Associate Professor, U of T

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WEIGHT LOSS FUNDAMENTALS

Section IV

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So, How do I Lose Weight?

• Weight WILL be lost when more calories are burned through metabolism then consumed through diet!

• The challenges: – Reducing caloric intake without

promoting starvation mode – Increasing physical activity – Keeping metabolic rate as high as possible

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Dietary Essentials

• Whole foods nutrition is key • Eating frequent small meals keeps the metabolism

high throughout the day • Reduce caloric intake by ONLY 500 cal/day from

peak metabolism(500/day = 3500/week = 1 lb) – Equates to 1 lb lost from nutrition alone! – Paired with a structured exercise plan, weight loss can be

far more dramatic

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Physical Activity

“Losing weight without exercise is like eating a sandwich without bread”

• A minimum of 30 minutes per day – NO EXCEPTION • Breaks down fat, makes muscle, and improves overall

health • As activity increases, YOU WILL NEED TO EAT

MORE to maintain peak metabolism!

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Helpful Hints

1. Eat more fibre! Taking 5g of soluble fibre 15 minutes before meals will speed weight loss drastically

2. Always eat protein with carbohydrates to slow sugar absorption

3. Never go more than 4 hours without eating, and ALWAYS eat breakfast

4. Cut out fruit juices and drink lots of water

5. Eat slowly, savour and CHEW your food

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Summary

1. Weight gain is from consuming more calories then are burned

2. Both nutrition and exercise are crucial components to losing weight

3. Severe calorie restriction is a short term solution with negative health consequences

4. Healthy weight loss (1 lb/week) occurs with small frequent meals and a small reduction in caloric intake (500 cal/day)

5. Healthy weight loss is hard work!

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Today’s lecture is available for download on our website.

Upcoming Lectures/Appearances:

June 25 – The Aging Brain