by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| This goal can be achieved by decreasing caloric intake (dieting) and/or by increasing the rate at which calories are burned (exercising). Of course, while reducing caloric intake, a person must follow the basic guidelines of constructing a health-promoting diet, as detailed in chapter 2. Most individuals will begin to lose weight if they decrease their caloric intake below 1,500 calories per day and do aerobic exercise for fifteen to twenty minutes, three to four times per week. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Studies have found that diets high in saturated fat promote weight gain beyond the simple mathematics of caloric intake. In one study on mice, researchers found that subjects fed varying types and amounts of fat benefited most from a diet of healthy fats. Indeed, in this study a high-saturated fat diet induced obesity, and the group fed omega-3 fats (after a period of eating saturated fats) saw a complete reversal of the weight gain that had been induced by the saturated fat, even though caloric intake was constant on both types of fat. |
Michael T. Murray and Michael R. Lyon
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 Take advantage of foods and recipes that promote satiety and reduce caloric intake. þEnjoy foods that promote lean body mass, improve blood sugar control, provide the right type of fats, and reduce inflammation. þRegularly consume special foods that increase metabolism, reduce appetite, and improve insulin action. þUtilize appropriate natural products to assist with weight loss. |
Tori Hudson, N.D.
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 The effects of insufficient caloric intake on bone mineral density likely represents an estrogen-independent mechanism for bone loss; exercise-associated amenorrhea alters additional hormones that play an important role in modulating bone turnover and bone mineral density in these women.52 A study of amenorrheic ballet dancers treated with estrogen plus progesterone replacement demonstrated that there was no significant improvement in bone mineral density even in those that resumed menses. |
| Time and again, menstrual cycle disturbances in these populations have been shown to be related to inadequate caloric intake combined with strenuous, abrupt increases in running distances.34- 41- 47-49 Amenorrhea usually is not seen in athletes with a high percentage of body fat.49 Since the cause of amenorrhea and other menstrual disturbances is linked to energy deficiency, there is no justification for fears that exercise itself is unhealthy for women. |
| Optimal milk production requires a total daily caloric intake of at least 1,800 calories. The energy sources are fat stores and diet, which need to supply an additional 500 calories per day. Intake of water, juice, and milk (this can be cow, goat, almond, soy, oat, or rice milk) to satisfy thirst is sufficient for breast milk production needs.
The well-balanced, varied whole foods diet that was consumed prenatally should be maintained postnatally. |
Thomson Healthcare, Inc.
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 No weight gain was observed during the study despite an overall increase in caloric intake. Serum estradiol and follicle-stimulating hormone levels were also unaffected (Arjmandi et al, 1998).
Plasma total and LDL cholesterol levels declined significantly (p<0.05) compared to baseline in one double-blind, crossover study. Though total and LDL cholesterol levels were significantly lower (p<0.05) after 2 weeks of flaxseed consumption compared to controls, by 4 weeks the difference was no longer significant. HDL cholesterol and triglyceride levels were not affected. |
Michael T. Murray and Michael R. Lyon
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| This effect
THE SATIETY EFFECT OF AIR
One of the leading proponents of reducing caloric intake by volumetric eating is Barbara Rolls, Ph.D., professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Pennsylvania State University. Dr. Rolls has authored over 200 research articles, most relating to the concept that people feel full because of the amount of food they eat, not because of the number of calories or the grams of fat, protein, or carbohydrates consumed.
One of our favorite research studies conducted by Dr. |
Ann M. Coulston and Carol J. Boushey
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 However, it might be argued that those subjects with the largest body weight had the greatest need for sweeteners to reduce their caloric intake, but apparently, this is not the case. Richardson [163] found no difference in sweetener use between people who restrict their sugar intake compared to those who do not. Consequently, the "need" to use sweeteners for weight reduction cannot explain these results.
These studies clearly raise serious doubts as to whether humans use low-calorie sweeteners as substitutes for sugar as originally intended. |
Michael T. Murray and Michael R. Lyon
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| Unlike all of the popular diets, we reveal specific eating strategies and appetite-reducing discoveries that eliminate unhealthy food cravings and create a high level of satiety even with significant reductions in caloric intake. Just think about it: If you feel satisfied, eating fewer calories is not deprivation. In fact, followers of our program gain an even greater appreciation and love for food. By retraining appetite and metabolism, you can change your relationship with food from unhealthy and excessive to healthy and moderate. It is a liberating experience. |
Craig Pepin-Donat
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 Eat Less, Move More
An the things you read in fad diet books about how important it is to eat fewer carbs, better quality protein and how to combine different foods, do not mean a thing if your caloric intake exceeds your caloric expenditure. It makes no difference how many grams of carbs, fats or proteins you adjust in your diet, if you are consuming more calories than you are burning. Gaining weight is a simple process. Each pound of weight gained comes from 3,500 excess calories. |
Michael T. Murray and Michael R. Lyon
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| Fast foods, junk foods, and sugary drinks are the worst kind of foods to eat if you want to achieve a sense of fullness or satiety while reducing your caloric intake. The same applies to many foods that are made with refined flour or added sugar, and to most high-fat foods. These sorts of foods taste sumptuous and are loaded with calories. Because of this, you tend to eat so quickly that you've overeaten before you even feel full. |
Craig Pepin-Donat
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| But my caloric intake far exceeded my metabolic rate and my activity level, which resulted in increased pounds. Thanksgiving arrived a few weeks later, and the feeding frenzy continued. The foundation for my behavior was being laid for the holiday season, and I started to feel like my food intake was totally out of my control. It took everything I had to continue with my workouts, which at least kept the calorie-consuming machine somewhat in check. The Thanksgiving leftovers seemed to last right up to the time we started pounding down eggnog while trimming the Christmas tree. |
Thomson Healthcare, Inc.
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| The cases were adjusted for sex, study center where the case occurred, educational level, alcohol usage, smoking status, caloric intake, and age (Franc-eschi et al, 1997).
A case-control epidemiological study of 453 colon cancer and 365 rectal cancer patients compared the relative risk (RR) of developing colorectal cancer between the 2 groups. One group reported eating any amount of Tomatoes each week compared to those that ate none. The RR for the colon cancer group was 1.15 with a p for trend equal to 0.31. The RR for the rectal cancer patients groups was 1.03 with a p=0.84. |
Tori Hudson, N.D.
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| Exercise
Amenorrhea in the female athlete is associated with reduced caloric intake and strenuous exercise, which leads to low estrogen and is associated with stress fractures, osteoporosis, and a potential increase in the risk of premature cardiovascular disease.33
Most cross-sectional studies suggest that female competitive athletes, whether runners34-39 or bodybuilders,40' 41 have increased incidence of menstrual cycle disturbance, shorter luteal phases, and amenorrhea than do sedentary controls. |
Michael T. Murray and Michael R. Lyon
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| As well, learning simple ways to increase the volumetric properties of recipes and even how to make volumetric choices when eating out can both be used as simple strategies to feel full after every meal and still reduce your caloric intake significantly. For those who master these principles, weight loss can be hunger free and enjoyable, even when their weight goal takes many months to achieve. That's because this is not just another diet. It is an enjoyable way of life!
PGX AND THE SCIENCE OF SATIETY
Our appetite is extremely biased toward weight gain. |
Tori Hudson, N.D.
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| Orher women may suffer from an inadequate caloric intake because of their fear of weight gain, inadequate education about pregnancy, or insufficient money to purchase enough nutritious food. For low-income pregnant and postpartum lactating women, for infants, and for children up to the age of five years at nutritional risk, assistance is available through the federal Supplemental Food Program for Women, Infants and Children (WIC). Food stamp programs and Aid to Families with Dependent Children may also be available for women. |
Too Profitable to CureBrent Hoadley, Ph.D.
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| The FDA, which offers advice to diabetics on proper nutrition and caloric intake, has changed recommendations several times in my 50 years of living with diabetes. Like a pendulum, they swing from recommending high fat/high protein/low carbohydrate to high carbohydrate/low fat/low protein. If you don't like today's recommendations.. .wait a bit.
Current thinking by the American Diabetes Association comes via a position paper entitled "Nutrition Principles and Recommendations in Diabetes. |
Craig Pepin-Donat
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| Excess caloric intake because of poor portion control is the number one reason many people get fat or fail to maintain their fitness goals. As I've stated before, think of portions in terms of the size of the back of your fist. If you have more than three fists on your plate, you are overeating.
My big dietary secret was that — I didn't do anything drastic. I ate like a normal person trying to eat healthy. During my test, I only took a basic multivitamin and I did not take any pills or use any products that advertise weight loss benefits. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| That's a huge jump in caloric intake from beverages. And one of the problems with those beverages is that the calories they contribute to your diet aren't even satisfying. Probably in part because drinks pass so quickly through the mouth, the stomach, and into the intestines, there's less time for your brain to receive a signal that you're feeling full. In fact in one study, subjects consumed three different beverages (cola, diet cola, or water) with the same meals on different occasions. |
| Those researchers speculated that the decreased caloric intake might have been caused by increased leptin sensitivity, which would have lessened appetite. Another study on mice gives some intriguing, if preliminary, indication that protein can exert an effect on metabolism. In this study, mice that were fed double the normal amount of leucine, an amino acid present in protein, had a significant reduction in obesity as well as an improved insulin response and improved total and LDL-cholesterol levels. |
Benjamin H. Natelson, M.D.
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 Reducing your caloric intake is great, but living a sedentary lifestyle makes your metabolism slow down. When that happens, weight gain is more common than weight loss, even if you are on a diet. So try to do some walking. Follow the regimen I laid out in chapter 8.
Here's another tip: Don't obsess over your scale. While you're on the diet, don't weigh yourself more often than once a week. Weighing yourself more often is practically a guarantee of disappointment, like watching a kettle come to a boil. You'll need to be on the diet for some days before you see any results, anyway. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| The idea—which seems reasonable at first blush—is that you'll consume fewer calories and get a head start on losing weight each morning by avoiding any caloric intake. And for some folks, it's relatively easy to skip breakfast because they're not very hungry first thing in the morning. Well it turns out this is counterproductive. The habit of making breakfast a regular practice plays an important role in losing weight and keeping it off. |
Gabriel Cousens
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 By decreasing caloric intake, our risk of age-related diseases is diminished, and a slowing of aging is activated.14'15'16'17'18,19'20'21'22 When people eat too much in general, their blood sugar often rises. On a calorie restricted diet, their blood sugar is more likely to stay at normal levels. This observation is from my clinical experience in watching people we call the "canaries in the mine." These are people with Type-1 diabetes or sensitive Type-2s. I would ask them to try a particular food or try overeating and observe their blood glucose levels. |
Jonny Bowden, Ph.D., C.N.S.
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 Studies in humans also suggest that 5-HTP may reduce eating behaviors, lessen caloric intake, and promote weight loss in obese individuals. C
Appetite reduction and weight loss (averaging m eleven pounds in twelve weeks) have occurred C with amounts of 600 to 900 mg of 5-HTP daily. [J] In a double-blind, placebo-controlled study of nineteen obese females, those who were given 8 mg per kg of body weight of 5-HTP for five weeks achieved a significant weight loss of about 5 percent. And those findings were confirmed by a second study conducted over a longer period of time. |
Jeffrey M. Smith
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 Smith Regarding Mon 863 Bt corn: "African aid recipients rely on maize for about 90% of their caloric intake. Rats are stand-ins for humans. According to Pusztai, researchers should have started with the maximum amount of corn possible (while maintaining a balanced diet), and then used lower concentrations to evaluate dose effects. The maximum amount of GM maize fed to the rats was 33% of their diet, constituting only about 15% of their protein. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| To lose weight you need to burn more calories than you take in, either by reducing your caloric intake or by burning extra calories with physical activity. The SuperFoodsRx Diet includes strategies to achieve both these goals.
The challenge for today's dieter is to reduce calorie intake while at the same time boosting nutrient density. The reduced calorie intake will burn fat and encourage weight loss while the increased nutrient density diet will promote health and, as we've seen with the SuperFoods described above, contribute to the biochemistry of weight loss. |
| Indeed, in this study a high-saturated fat diet induced obesity, and the group fed omega-3 fats (after a period of eating saturated fats) saw a complete reversal of the weight gain that had been induced by the saturated fat, even though caloric intake was constant on both types of fat.19 The group fed omega-3 fats experienced both reduced fat and reduced leptin levels. The take-away message, according to the researchers, was that "Equally high fat diets emphasizing PUFAs (polyunsaturated omega-3 fats) may even protect against obesity. |
Craig Pepin-Donat
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| First, when you significantly reduce your caloric intake, your body goes into starvation mode. Our genes are designed to tell our bodies when there is no more food coming in and to alert us that we are starving. When this genetic message is sent, your body's metabolism starts to slow down, which means we expend fewer calories at rest. In other words, your body does everything it can to hold on to fat so that you will not starve to death, even though there is no chance of that happening. Our overall human genetics have not kept up with our modern-day hedonistic feeding-frenzy lifestyle. |
Tori Hudson, N.D.
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| These complications may not be alleviated by increased maternal caloric intake. In addition, women who abuse alcohol and use
KEY CONCEPTS
• Eat a healthy, whole foods diet, high in healthy oils (low-mercury fish high in omega-3 oils), complex carbohydrates, fruits, vegetables, organic meats and dairy, legumes, and nuts and seeds.
• Avoid situations that would increase risk of acute illness.
• Manage medical problems safely and effectively, as necessary.
• Have regular prenatal health checks.
• Seek assistance from a qualified health-care practitioner. |
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