Fat Loss Nutrition Blog Interpreted research on diet and exercise with a focus on fat loss. Statistics Unique Visitors: Total Unique Visitors: Outgoing: Total Outgoing: 0 0 44 1448

Articles from Fat Loss Nutrition Blog

Low Fat Dairy Improves Weight Loss Results 2008-02-04 12:42:10 Including low fat dairy products in your diet can improve your weight loss efforts.  Higher  dairy consumption is associated with greater weight loss and a greater decrease in waist circumference.  The study was not funded by the milk industry.  It is a myth that dairy contributes to obesity. Other studies have actually shown that full fat dairy may provide even more impressive weight loss improvement.  I do not recommend full fat dairy though, because the fat content is not particularly favorable (primarily saturated).  The carbohydrate content (lactose) is not favorable either, but the dairy calcium, lactoferrin and other immunoglobulins seem to offset any of these negatives.  PMID: 18209252 ...

High Intensity Exercise More Effective Than Steady State 2008-01-28 16:33:57 Performing high-intensity interval training, where high intensity work periods are alternated with rest periods, is more effective for fat loss than steady state aerobic exercise. A 15 week interval training exercise program produced greater fat loss, greater weight reduction, greater fat mass reduction and greater improvements in fasting insulin levels than steady state aerobic exercise over the same period. There are many ways to perform interval training, but the basic structure is to alternate high intensity work periods of between 1 to 5 minutes with rest periods (walking intensity) of similar duration for a total of somewhere between 20 and 30 minutes.  PMID: 18197184 ...

Type of Fat Consumed Effects Obesity Rates 2008-01-21 13:29:41 Various types of fat are not equally fattening.  While saturated fats and omega-6 polyunsaturated fats contribute to obesity.  Omega-3 and, to a lesser extent monounsaturated fats, are negatively correlated with obesity. A large, ecological study using data over five years and including 168 countries found that obesity rates were related to caloric intake, total fat intake, saturated fat intake and polyunsaturated fat intake….but not monounsaturated fat intake.  In fact, the higher the intake of monounsaturated fat, the lower the obesity rate. Unfortunately, the study did not break down polyunsaturated fat into omega-3 and omega-6.  But since most of the polyunsaturated fats that are consumed are omega-6, it is not a suprise that they had a negative impact in this study. PMID: 18194589 ...

Modest Weight Loss Causes Preferential Loss of VAT 2008-01-14 13:23:39 A meta analysis was performed on 61 separate studies showing preferential loss of visceral adipose tissue (VAT) relative to subcutaneous abdominal fat (SAT).  Factors examined included percentage weight loss, caloric restriction, exercise, BMI,  follow-up time, gender and baseline VAT/SAT. Percentage weight loss was the only variable that predicted preferential loss of VAT.  Modest reductions in weight resulted in a greater percentage of VAT reduction.  With greater weight loss the effect was lost.  Very low calorie diets produced preferential loss of VAT for about 4 weeks, after which they also lost that effect. The preferential loss of VAT during the initial stages of a diet explains the metabolic benefits of modest weight loss. PMID: 18180786 ...

HCA May Improve Weight Loss 2007-12-31 13:05:51 Hydroxycitric acid (HCA), a derivative of citric acid, may improve weight loss results and reduce appetite.  HCA inhibits ATP citrate lyase, a key enzyme for lipid metabolism.  HCA also increases serotonin release, providing a reduction in appetite as well as improved mood. A recent study found HCA to be safe and slightly effective for weight loss over placebo.  Greater bioavailability was found when HCA was taken on an empty stomach.  No side effects were found. PMID: 18084863 ...

Pearl Barley Reduces Visceral Fat 2007-12-24 12:15:18 Substituting a high beta-glucan barley, such as pearl barley, for other carbohydrates can help you lose abdominal fat.  A Japanese study found that those eating barley in place of rice had less visceral fat, lower BMI’s and lower waist circumferences.  Heart disease risk factors such as total cholesterol and LDL cholesterol were also significantly improved. Pearl barley is not a whole grain, as the outer husk is removed.  Beta-glucon is a a soluble fiber that is found in barley and oats that improves insulin sensitivity.  Substituting oats for other carbohydrates is likely to have the same benefit. PMID: 18074229 ...

Fruit Juices May Contribute to Obesity 2007-12-17 12:30:30 An increase in the intake of fruit juices may contribute to obesity more than an increase in the intake of soft drinks.  A large study of adolescent girls found a stronger correlation between increase fruit juice intake and increased BMI than between soda and BMI. Fruit juices may contain more calories and a higher percentage of fructose than soft drinks, which contain HFCS 55 (about 55% fructose).  Excessive fructose intake is associated with elevated triglycerides and insulin resistance. Eating whole fruit is associated with lower BMI.  The small about of fructose is offset by the high level of soluble fiber (which is removed by juicing).  Fruit is a critical part of a healthy diet….just don’t drink your fruit. PMID: 18034911 ...

Fat Intake and Metabolism 2007-12-10 12:08:13 When following a high protein diet, substituting fat for carbohydrate intake may offer a metabolic advantage for normal weight individuals.   Eating a high protein, high fat meal meal significantly increased metabolic rate.  But the effect was not duplicated in overweight or underweight individuals. The study also found that overweight individuals have a higher metabolic rate than normal or underweight individuals (so much for the ’slow metabolism’ theory).  In fact, the underweight individuals had the slowest metabolic rate.  After adusting for fat free mass (lean body mass), no significant difference was found in metabolic rate. PMID: 17997845 ...

Moderate Carbohydrate Diet May be Better for Diabetics 2007-12-03 13:24:33 A recent study has shown that a moderate level of carbohydrates may be better for controlling diabetes than conventional higher carbohydrate diets.  Diabetics eating a diet that partially restricted carbohydrates (about 45% calories from carbohydrates) achieved better glycemic control, had lower BMI’s and cholesterol, and were able to reduce diabetes medications compared to diabetics following a conventional, higher carbohydrate diet (about 55% calories from carbohydrates).  HbA1c levels were also significantly improved. The quality of the carbohydrate intake was not studied.  Obviously a diet that contains 55% calories from carbohydrate might contain significant amounts of sugar.  That level of carbohydrates is probably not too much if better food choices are made and an exercise program is being followed. PMID: 17980451 ...

Multivitamin consumption is associated with lower body weight 2007-11-26 12:39:31 Consumers of multivitamins and other dietary supplements have lower body weight and less body fat than non-consumers of supplements.  Supplement use also appears to have a significantly impact on appetite. Male supplement users had lower body weight, fat mass, BMI, and greater resting energy expenditure than non-supplement users.  In females, the same results were observed, but not to the statistically significant level.  Appetite scores were significantly reduced for female multivitamin and mineral users.  The mineral zinc is a known leptingenic, and leptin is a critical appetite signalling mechanism. PMID: 17977472 ...

High carbohydrate, low fat diet increases risk factors for heart disease 2007-11-19 12:36:37 A high carbohydrate, low fat diet was once the standard weight loss diet prescription.  Unfortunately such a diet may increase multiple risk factors for heart disease, probably due to low levels of essential fatty acids. A study out of Sichuan University showed that a high carbohydrate, low fat diet (presumable a high grain diet) lowered both HDL and LDL cholesterol,  and increased insulin, triglycerides, BMI and waist circumference.  The increase in triglycerides and waist circumference indicates an increase in insulin resistance…which correlates with the increase in plasma insulin levels.  It is possible that a small increase in omega-3 and monounsaturated  fats would have prevented the increase in insulin resistance. PMID: 17953368 ...

Vitamin D Levels of Obese Women 2007-11-12 12:22:15 Low blood concentrations of vitamin D are associated with obesity.   Low vitamin D levels have been correlated with increased weight, body mass index (BMI), waist to hip ratio (WHR), body fat percentage, fat mass and fat-free mass. The mechanism is not fully understood, but Vitamin D improves insulin and leptin signaling.  The benefits appear to work in conjunction with calcium levels. I’ve blogged about this before, but optimal Vitamin D levels can probably only be achieved through supplementation.  Sun exposure can effectively raise Vitamin D levels at southern latitudes.  If you live above the midline latitude of the United States, you must supplement to achieve optimal levels.   Many authorities believe it takes at least 1000 IU of supplemental Vitamin D per day to effectively raise blood levels to the optimal range. PMID: 17923796 ... Vitamin

Monounsaturated Fat Improves Insulin Sensitivity 2007-11-05 12:12:09 Eating a diet rich in monounsaturated fat reverses insulin resistance compared to diets rich in carbohydrates or saturated fat.  Monounsaturated fat also increases HDL cholesterol and lowers triglycerides compared to high carbohydrate diets.  The so-called Mediterranean diet, generally regarded as protective against heart disease, involves replacing some carbohydrates with monounsaturated fats.  Monounsaturated fats are not as susceptible to oxidation as polyunsaturated fats (Omega-3 and Omega-6), so you can use them for light cooking.  Olive oil, nuts and avocados are excellent sources of monounsaturated fat. PMID: 17914131 ...

Green Tea and Fat Oxidation Rates 2007-10-29 14:00:00 It has been widely held that the catechin EGCG is responsible for the beneficial effect of green tea on weight loss. Green tea and green tea extracts increase thermogenesis and fat oxidation rates, but studies had not confirmed whether it was the EGCG that caused these improvements. In order to isolate the effect of EGCG on weight loss paramaters, 6 overweight men were given a large dose of EGCG over two days. No increase in metabolic rate was observed, but their respiratory quotient showed a dramatic increase in fat oxidation. PMID: 17906192 ...

Internet use and video games contribute to obesity 2007-10-23 14:00:00 While television use has previously been linked with obesity, interactive media including internet surfing and video games had not been studied to find any association. Interactive media, including internet and video game use, is associated with a reduction in moderate, vigorous and sedentary activities. The association between interactive media use and obesity remained even after adjusting for the reduction in physical activity. PMID: 17890502 ... Games  Internet