WEIGHT LOSS, CARBOHYDRATE CONTROL,
AND DIETING: A CLEARER EXPLANATION
by Dr. Dan Wagner
There is little doubt that being overweight or obese is responsible for serious health problems in America. The prevalence of obesity has increased 65% over the past decade. It is currently estimated that 60% of adult Americans are either overweight (defined by having a body mass index [BMI] above 25), or clinically obese, with a BMI exceeding 30.
Overweight individuals have an increased risk of high blood pressure, adult-onset diabetes, stroke, heart attack, arthritis, asthma, high cholesterol, cataracts, and many other disease states. In addition to incurring the risks associated with disease, overweight individuals experience a decreased quality of life with impaired mobility, low self-esteem, lower energy levels, and depression. Fortunately, overweight and obese individuals are treatable and respond favorably to moderate exercise, diet modification, and simple lifestyle changes that can reduce the risk of developing or proliferating a serious disease.
One of the biggest problems is: What or who do you believe? There are many treatments making “mega claims” that are currently available for weight loss; yet these treatments offer modest results. And there are many personalities involved (Dr. Phil, Suzanne Somers, Cher) and types of diets (South Beach, Atkins, Zone, vegetarian, blood type, etc), yet any ordinary consumer would find it hard to deduce fact from fiction, and hype from hard science.
Then there are the natural products available for weight loss that are widely promoted and sold. These include vitamins, herbs, minerals, other nutritional supplements, and meal-replacement preparations. Among these are so-called “fat busters” and other products that restrict fat absorption, speed the metabolism, balance glucose (sugar) levels, and increase the elimination of wastes from the body. So, let us try to make some sense of all of this.
Diets Often Fail
Currently, many Americans are following several popular diets that promote weight loss through severe dietary restrictions, such as the high intake of proteins and the avoidance of carbohydrates. Individuals who begin these diets often see early success, yet ultimately fail, and in many cases gain more weight than they lose. A major reason for this is the difficulty of changing eating habits that have developed from an early age. Those who are overweight may also avoid certain foods, and thus cause an imbalance in protein, carbohydrates, fats and micronutrients, including minerals, vitamins, amino acids, and essential fatty acids.
There is little doubt that an effective approach to weight management is to limit caloric intake. This is a given. But this approach can be restrictive since most people, as they change their dietary habits, are inexperienced in providing enough nutrients to maintain optimal body levels. A promising, alternative method is to selectively limit the caloric consumption of trans-fats, simple or refined carbohydrates, and excess animal protein.
There is another problem about dieting that is rarely identified or discussed in the mass media, i.e., diet plans assume that all or most of us fit a specific type of diet.
As a health professional who does extensive dietary and nutritional counseling, I contend that is a false premise. We are different in many ways, not just in factors associated with age, race, and gender. We have different tastes, different likes and dislikes, and different food traditions (Greek, Italian, Indian, etc.). Our elimination and digestion systems vary from person to person. And we differ in our psychological and spiritual perceptions of food. To think that ten people in a room will all conform equally to the same type of diet is both unrealistic and most likely false. The fact is, some people do well on a high-protein diet, and some do not. Some do well as vegetarians, and some do not. Some eat apples and oranges, while others eat mangoes and papayas. There are differences. Finding your own “diet” plan, or as I like to call it—“healthy choices,” is the approach that may work best.
How We Metabolize Simple Sugars
One of the reasons that diets seem to fail is because weight loss does not always have to do with WHAT WE EAT. One important aspect of our dietary choices is not necessarily that we eat too many carbohydrates and simple sugars, but that our body does not utilize them efficiently. Every carbohydrate we eat forces the pancreas to release insulin, which breaks down carbohydrates into simple sugars. These sugars further break down into energy. Yet in many cases, individuals have a decreased ability to properly metabolize sugars and carbohydrates because of a poor mineral balance and stress to the adrenals and/or thyroid glands.
Since one’s energy level is clearly related to the burning of sugars and carbohydrates, a person with an impaired ability to properly metabolize sugars is plagued with incessant cravings for these types of foods in order to supply quick energy.
Thirdly, chromium is an essential trace mineral involved in fat, protein, and carbohydrate metabolism regulation. Research indicates that an excessive intake of sugar and refined foods may deplete chromium levels. Supplementation with chromium picolinate or GTF chromium may help level out sugar cravings and stabilize the release of insulin from the pancreas.
Finally, a zinc deficiency, for whatever reason, is associated with the impairment of normal insulin activity. Zinc is required for the production of insulin, the release of insulin from the pancreas, and the prolonged action of insulin.
In conclusion, weight gain may result not only from what you eat, but also from the lack of a balanced mineral level, including zinc, calcium, magnesium, chromium, potassium, and manganese. These minerals are all necessary for the pancreas to work efficiently. When the pancreas cannot readily convert sugars and carbohydrates into energy, the body starts to break down protein into amino acids and sugar. Unburned sugar is converted into fat and stored, causing weight gain.
Glycemic Index
Basically, all calories are not created equal and neither are all carbohydrates. The Glycemic Index (GI) was developed to describe the blood-sugar response following the ingestion of a standard amount of carbohydrates, as measured against a standard test-carbohydrate food. The higher the GI, the more insulin is released from the body’s pancreas, and the higher the risk for weight gain and diabetes, and their complications. These higher insulin levels result in weight gain by preferentially directing the body to store glucose (sugar) as fat and inhibit fat breakdown for energy. Thus, the type of carbohydrate eaten is more important than the percentage of carbohydrates consumed.
HIGH GI FOODS include table sugar, carbonated soft drinks (including diet drinks), bagels, bananas, white flour, white bread, potatoes (French fries, baked, skinned), coffee and tea, sugary cereals, cakes, crackers, Gatorade, corn chips, cantaloupe, pineapples, tacos, shortbread, ice cream, popcorn, pretzels, hot chocolate, donuts, pancakes, and raisins.
LOW GI FOODS include peaches, pears, plums, most beans, peanuts, soybeans, apples, barley, lowfat milk, yogurt, apricots, cherries, grapefruits, tomato juice, carrots, peas, lentils, strawberries, whole rye kernels, shredded wheat, and oatmeal.
Stress on the Adrenals and Thyroid Glands
We have all heard some time or other that an obese person’s “thyroid gland” is the reason why he or she cannot lose weight. Well, it just might be a significant factor after all. The thyroid gland is the major gland associated with hormone release (metabolism), energy, sex hormones, body temperature, and digestion. Weight gain can be associated with a sluggish thyroid gland, which causes slow oxidation, or slow metabolism. This can also lead to constipation.
If the thyroid gland is functioning normally (and this is confirmed by a TSH, T3 and/or T4 exam), and the individual still has weight-gain tendencies, then in all likelihood the adrenal glands are stressed. The adrenals glands (located above each kidney) are the body’s “flight and fright” glands; they directly relate to how our body responds to stressors. The term stressors refers not only to conditions that are most obvious (anxiety, nervousness, and depression), but also to anything that stresses the adrenal glands, including pain, infection, disease, over- or under-exercise, menopause, grief, chemical exposure, psychological stress, etc. These stressors reduce the ability of the adrenals to produce the hormone cortisol, a depletion of which can lower the body’s defense mechanisms, cause fatigue, and negatively affect the function of the pancreas, causing poor utilization of sugars and subsequent weight gain. We all know that eating because of stress adds calories to our diet. When stressed, depressed, or anxious, most people reach for chocolate and ice cream, not celery and carrots.
The Products
No doubt, there are a myriad of products, supplements, and foods that claim to make one lose weight. In other words. . .it’s a jungle out there! Let’s look at the pros and cons of these supplements to help you decide which one(s) may be right for you.
Conjugated Linoleic Acid (CLA).
A popular dietary aid, CLA works to reduce body fat, increase fat metabolism, improve
insulin sensitivity, and block the development of fat cells. Dosage: 1,000 mg 2-3 times
a day.
Chromium Picolonate.
This is not a direct weight loss agent, but it does inhibit weight gain by stabilizing
blood glucose.
Dosage: 200-600 mcg daily.
Garcinia fruit.
Garcinia contains hydroxycitric acid, a compound proven to inhibit fat formation and
reduce appetite. Garcinia converts carbohydrates into glycogen instead of fat. Dosage:
take 1 or 2 capsules ½ hour before larger meals.
Spirulina & Green Foods.
These are excellent sources of usable fiber and protein. Green foods contain needed
nutrients and help to stabilize blood sugar. Dosage: these foods can replace a meal.
Corti-Slim Type Products.
These products contain ingredients to help the adrenal glands relax, which may reduce
stress-induced weight gain. They contain vitamin C, calcium (lipase breakdown), chromium,
L-theonine (an amino acid found in green tea), and magnolia bark (a traditional Chinese
medicine used to increase cortisol levels in the adrenals that have been decreased due to
stress.) Dosage: as directed.
L-Carnitine.
An amino acid that has the ability to break up fat deposits, aiding in weight loss.
Dosage: 500 mg 1-2 times a day.
Protein (Collagen) Supplements.
These are helpful in utilizing and eliminating fat and maintaining muscle. They can
be taken as meal replacements or at bedtime (after 3 hours of fasting).
Green Tea.
Although a powerful antioxidant, green tea extract fires up the body’s metabolism, or
fat-burning capacity, in very small amounts. It is widely used by dieters in Europe.
Dosage: 1-2 cups daily.
Coenzyme Q10.
This enzyme is necessary for energy and may improve the metabolism of fat, thus aiding
in weight loss. Dosage: 60-150 mg daily.
Chitosan.
When taken prior to eating a meal, chitosan (a gum fiber) binds the fat content of food
and may decrease a percentage of fat absorbed. Dosage: as directed on package.
Betaine.
Acting as a digestive enzyme, helps to convert fats, proteins, and carbohydrates into
energy. Dosage: as directed.
L-Taurine.
An amino acid that helps break down fat-soluble molecules, L-taurine may reduce
cholesterol and fat in circulation. Dosage: 500-1,500 mg daily.
Kola Nut.
This South American nut has a caffeine-like effect, which increases body metabolism
(thermogenesis), burns fat, and energizes the body. Dosage: as directed.
It’s not just what we eat that makes us gain weight, nor is it only a mal-functioning thyroid gland or heredity. Obviously, several things are at play here. Weight loss should therefore be tackled with a common sense approach that includes the following recommendations:
Control binge eating.
Binge eating occurs more in women than men, and may have to do with depression and
emotional problems. Don’t skip meals and try to eat smaller meals more often, possibly
substituting a meal replacement once or twice a day. Finish eating at least two hours
before bedtime.
Choose healthy foods.
This may be the biggest change you can make in order to find a more desirable weight. Be
cognizant of the foods you eat every day; choose more plant foods, less sugar and meat, and
eat a diet with a lower glycemic index.
Exercise.
There is little excuse for not engaging in some kind of exercise at least 4 days a week,
but preferably every day. The mantra for today’s lifestyle should be, “we don’t have time not
to exercise.” Exercise does not have to be vigorous; light exercise such as swimming,
walking, cycling, dancing, yoga, stretching, or gardening are excellent activities.
Preferably, exercise should be outdoors, and no activity should be pushed to exhaustion.
Drink water.
Keep in mind that pure filtered water is an excellent diuretic and will help you lose
weight over time. Your body is almost 70% water! This does not include anything added to
water, such as sugar, aspartame, caffeine, Splenda, alcohol, etc. Drink 5-8 glasses a day.
Energy and metabolism.
To the body, energy is everything. The “energy” glands (adrenals and thyroid) do
whatever it takes to provide energy for the body. Relieving stressors in our life takes
the pressure off these glands, gradually improves energy, and prevents the metabolism
from becoming sluggish. Try stress management techniques to calm the body and enhance
long-term weight control.
Dr. Dan Wagner is a clinical and natural pharmacist who practices integrative medicine at NutriFarmacy in Wildwood, PA., near Pittsburgh. Web: www.nutrifarmacy.com.
LINK DEFINITELY MADE BETWEEN DIABETES,
WEIGHT GAIN, AND DRINKING COLA
Drinking too many colas and soft drinks not only make you gain weight but double your
risk of diabetes. About 90-95 percent of diabetics are "type-2," in which their
pancreas does not secrete enough insulin to efficiently break down carbohydrates. The
study published in the Journal of the American Medical Association reveals that women
who drank just one sugar-sweetened soft drink daily dramatically increased their blood
glucose levels, gained weight and increased their risk for diabetes.
DAN WAGNER PUBLISHED IN HOSPITAL NEWS
An article entitled "Setting Up a Successful Diabetes Screening Clinic in Nigeria,
Africa" was published in the July, 22, 2004 edition of Pittsburgh Hospital News. The
article was under the "Kforce Spotlight of the Month" section, which is devoted to
showcasing the achievements of local healthcare professionals as well as providers of
healthcare services and the positive impact they have on the delivery of health care. For
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INCREASE INCIDENCE OF MUSCLE PROBLEMS WITH STATIN DRUGS
FOWL PLAY
Statin drugs (Zocor, Pravacol, Lipitor, Mevacor) dramatically lower cholesterol
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renal failure, and rhabdomyolysis (muscle damage). In May 2000, the FDA warned about liver
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According to an article in the September issue of Oprah Magazine, it's getting harder
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organic or free-range chicken that haven't been fed antibiotics.
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