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Secret Truths of Nutrition Quackery 104
Weight Loss Reality Check Revealed!
Listen up my Health and Fitness Friends this is a question I get asked all the time and it confuses people all the time. An effective weight reduction program includes a nutritionally adequate, reduced energy intake as well as an increase in physical activity. The loss of body fat is proportional to the energy deficit-no specific distribution of dietary protein, carbohydrate, and fat has been shown to promote more rapid weight loss than other distributions. When energy expenditure exceeds energy intake, weight loss will occur regardless of the macro-nutrient composition of the diet (ACSM; Tufts Univ. Diet & Nutrition Letter).
Carbohydrates and insulin don't cause obesity and insulin is not a "monster" hormone. What matters for weight loss is not carbohydrate or insulin, but overall calories. Body weight depends on calorie balance- how many calories are consumed compared to how many are expended (FDA,2009; ACSM, 2008). Eating a high percentage calories from carbohydrate does not promote fat storage- a person must eat too many calories relative to energy needs (Tufts Univ. Diet and Nutrition Letter). For some people, a very high carbohydrate diet can raise insulin levels, and high insulin levels make people fat (Liebman. Majority of the time people have made their own bed of insulin problems by too much yo-yo dieting, and doing unhealthful quick fix type weight loss that has messed up their metabolism. The proper amount of exercise and right way of eating will get your metabolism working for you at all times.
There's nothing magical about these high protein, low carbohydrate regimens they're just low-calorie diets. People lose weight on these diets because of their caloric restriction - not because of what is supposedly happening to their insulin levels. For example, although Enter the Zone says "don't focus on calories, the zone diet provides only 800-1200 Kcal a day for the average person (Tufts Univ. Diet& Nutrition Letter).
Although, the books claim to make people thinner, they actually make long-term compliance difficult and take the fun out of eating. Eating should be playful, colorful, and pleasurable. Keep in mind most professional health groups recommend 55 to 60 percent of calories as carbohydrate, 10 to 15 percent as protein, and 30 percent or less as fat, but unfortunately we have become such an inactive culture which has led us into a complete imbalance. The health of the body as well as the mind, is literally built upon the principle of harmony! This is another topic for another day, but it does need to be addressed to make you understand why exercise and proper eating go hand in hand. Not one or the other but together in harmony with one another.
Weight loss eating plans should meet the criteria for a "healthy diet," as defined by the 2009 Dietary Guidelines for Americans...(USDA And DHHS) and the American Heart Association Dietary Guidelines (Krause,et al.)... The low carbohydrate diets fail because they are too high in total fat and saturated fat (except for the Sugar Busters and Zone diets) and don't supply the adequate dietary carbohydrate, vitamins, minerals, and fiber for all your health benefits. Such diets are also contrary to the scientific evidence that consuming a diet rich in plant foods such as whole grains, fruits, vegetables, and beans helps to prevent many chronic diseases, including CHD and cancer.
In conclusion, make sure that your Nutrition recommendations come from and are supported by scientific research that is double-blind, placebo-controlled, and published in peer-reviewed journals. These diet books, however, abound with unproven claims based on case histories, testimonials, and unpublished studies. I hope this helps clarify some of your questions and concerns ny health and fitness friends. Have a Healthy and Happy day!!
References:Nutrition Dimension
American College of Sports Medicine
Position of the American Dietetic Association:Food and Nutrition misinformation.
Barrett S. Weight control, Jarvis, Herbert
Berg FM.
Bravata DM, Sanders L., Huang J
Dulloo AG, Duret C, Rohrer D.
Am J Clinical Nutrition
By, Natalie Pyles
NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist,Health, Fitness, and Holistic Nutrition and Nursing Educator
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