Six Meals a Day: A Key to Weight Loss?

You may have heard of diets claiming that eating six times will:

• Increase metabolism and more calories will be burned
• Stabilize blood sugar and reduce hunger
• Prevent overeating

Not all of these claims are completely unfounded, but eating six meals a day isn’t exactly as advantageous as we may think. Several studies have found no association between increasing metabolism and meal frequency. Whether calories are spread over six meals a day or three, the net effect (or whether you ate more than you burned) is what determines weight loss or gain. They did find that too many mini-meals can lead to overeating, perhaps because there are so many chances to give into food impulses. On the other hand, leaving yourself without food all day can cause you to binge on one meal.

As for blood sugar, eating smaller meals will produce a smaller insulin response, because the body is not required  to produce as much insulin as a large meal; however, blood sugar does not need to be constantly rising over six times in a day. Alternatively, eating one huge meal will cause a bigger surge of insulin than spreading your meals out.

Most importantly, listen to your hunger cues and learn to know when you’re truly hungry or full. Signs of hunger include headache, irritability, dizziness, inability to focus, and rumbling or empty stomach. For a lot of us, we can get distracted from our hunger or we’re not used to recognizing it. In that case, going by the clock may be helpful.

I personally find that eating every four hours or three meals and a small snack like fruit, nuts, or yogurt helps me best. Physically, psychologically, and time wise, I just couldn’t deal with eating something small every two hours. While some may feel it helps control hunger, I felt deprived of a proper meal.

So if you hate eating six times a day, don’t torture yourself. In the end, it doesn’t really make a difference with your metabolism. If you really want to boost weight loss, exercise to burn more calories than you’re eating. The quantity and quality of calories eaten is more important than the frequency.

Let Them Eat Cake

“I’m not eating carbs” is a frequent response I get when people find out what I do. I felt like this issue has been covered over and over, but thanks to Dr. Atkins, the media, celebrities and their ill-informed personal trainers, this mass hysteria and carbophobia is perpetuated.

Recently, I read about the “new and improved” Atkins diet meant to entice dieters by tying a pretty bow around more fruits and vegetables and even a vegetarian option in the diet. When it comes down to it, the main principle behind the diet is still the same: limiting carbohydrate intake significantly to induce a state of “ketosis.” This metabolic reaction occurs by restricting glucose in the body. Similarly, diabetics experience this when there is not enough insulin, or there is tissue resistance that won’t allow glucose into the cells. I can’t help but think, “why would you want to go on a diet that mimics a diseased state?!”

The body’s main source of fuel is glucose. When the body is severely restricted from carbohydrates or glucose, it begins to look for other sources of energy by breaking down fat and lean muscle tissue. The selling point of the diet focuses on the former, when in reality it’s mostly the latter that occurs. The problem (or survival mechanism) is our bodies are extremely efficient at storing fat and will end up breaking down more protein from our muscles, which ultimately slows down metabolism.

Rapid weight loss is seen in this diet from loss of water stored in the muscles. The longer the diet is kept up, the more strain is put on the kidneys to filter out “ketone bodies” built up as a result of ketosis.

The body needs about a minimum of 120 grams of carbohydrates just to function and get proper glucose to the brain and organs. The Atkins diet advocates 20 grams or less a day! A minimum of 45% of your daily calories should come from carbohydrates. So for me, if I eat about 1500 calories, 675 calories should come from carbohydrates. Divide that by 4 calories/gram and that’s about 169 grams!

Before I studied nutrition, I tried this diet for quite some time and I can personally tell you I felt extremely lethargic, moody, depressed, sleepy, and unable to focus. I probably lost 10-15 pounds and regained it all back within a short amount of time after eating normal foods.

How to eat carbs and stay slim:
• Choose whole grain options for pasta, rice, and bread.
• Stay far away from high-fructose corn syrup, foods high in sugar, and fried foods.
• Portion control (refer to prior post)
• Include more fiber such as oatmeal, fruits, vegetables, beans, and nuts.

No Such Thing as a Free Lunch

You’ve probably heard that trans fat damages your arteries by lowering your good cholesterol, HDL, and increasing the bad cholesterol, LDL. So you start reading food labels and choose things that say “zero trans fat.” If you’re watching your weight, you may opt for “sugar-free," “fat-free,” or “calorie-free” foods. But behind that deceptive word, “free,” there is actually a loophole that food manufacturers can get around.

• Foods can be labeled “calorie-free,” if they contain less than 5 calories per serving.
• Foods can be labeled “sugar-free,” “fat-free” and “zero trans fat” if they contain less than .5 g per serving.

While the Food and Drug Administration (FDA), may count these as insignificant amounts per serving, the collective effect of these foods can be detrimental. The American Heart Association recommends no more than 1% of total calories to be from trans-fat, or less than 2 grams per day. If you eat a few cookies with say .4 grams of trans fat per serving, labeled as “zero trans-fat”, you can easily reach 2 grams in a day. Trans-fat also comes in the form of the word “hydrogenated.” Stay clear of anything that says “hydrogenated,” or “partially-hydrogenated.” Food manufacturers, in all their altruism, pump foods full of hydrogen to make them last longer on the shelf and in your pantry. A Twinkie or a Ding Dog will outlive us all.

Same as trans-fat, calories, sugar, and fat can add up. But beyond the calories you are consuming, foods that are “free” are usually synthetic and artificial and aren’t good for your health anyway. So please don’t take the word “free” as license to indulge frivolously.

Another thing to keep in mind with food labels is that ingredients are listed in descending order by weight. For example, if the first ingredient is sugar, salt, or fat, that is what you’re primarily consuming.

For more information on food labeling regulations, visit: http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064911.htm

Soy What!

Soy products have gained popularity amongst the lactose intolerant, vegans, health nuts, or those who simply prefer the taste. Some limited scientific research suggests that soy products have positive health effects on heart disease, cancer, osteoporosis, and alleviating menopausal symptoms. Generally, soy is thought of as a healthy option and a substitute for dairy.

Soy can act like estrogen, a female hormone, in the body. Too much estrogen can throw off hormonal balance and metabolism. For both men and women, this can lead to weight gain. In men, especially, this is thought to have negative effects on their body by decreasing testosterone levels.

Pure soybean products are miso, tofu, and tempeh which are made by fermenting soybeans with grains which is where the benefit comes from. What we are mostly eating is a byproduct or a distant relative of soy made by chemically processing and genetically modifying soybeans to make veggie burgers, soy milk, and other food additives. Even if you don’t think you are eating soy, you are.

Just take a look at the ingredients on your pre-packaged food labels. You will be shocked to see how much soy or versions of soy such as “soy protein isolates” and "soy lecithin" are used. Also, if you’re a meat eater, over 95% of soybean consumption in the US comes from feeding livestock. Soy, like corn, is cheap and is used everywhere by food manufacturers.

Even if there are some potential health benefits to eating soy, it’s not in the same amounts and typical form that most Americans are consuming.

Alternative Suggestions

• If you like soy milk, try switching to almond milk
• Choose grass-fed meats instead of those fed soy or corn
• Instead of processed soy in pre-packaged foods, soy milk, cheese, etc., have fermented soy such as miso, tofu, or tempeh

Do we remember what a REAL portion looks like?

As the quality of our foods has seriously diminished over the past several decades, the quantities have undoubtedly increased. The result: obesity and its vicious friends- diabetes, heart disease, cancer, stroke and the list goes on. How many of us, including myself, have gone to a restaurant, commented about the copious amount of food on our plate, yet gobbled it all up anyway? A hamburger at McDonald’s wasn’t always the size of a newborn’s head. We’ve been so diluted by restaurant portions, social pressures to eat, and ignoring our hunger and fullness cues, that we complacently eat enormous portions and complain of discomfort, indigestion, and pain right afterwards.


Making it simple: All you need to estimate portion sizes is your hand

 
 
 
 
 
 
How to immediately cut down:

• Don’t go back for seconds
• Rather than 2 large scoops of rice, pasta, or other starchy food, cut down to one and increase the veggies (there better be veggies!)
• Eat slowly and ask yourself if you’re full; remember it takes 20 minutes for the brain to get the signal that you’re full.
• If you’re full, get rid of your plate so you’ll stop eating.
• Be aware, be present, and take control of your food portions before they take control of you.

Just try this out for a week and see how you feel.

My go to, one pot, quick and healthy meal.

Mediterranean Spiced Couscous With Mixed Vegetables

You will need:

• Medium sized stockpot or saucepan
• 1.5 cups whole-wheat couscous
• 1 small/medium onion- diced
• 2 cloves of garlic- minced
• Olive oil- enough to cover bottom of pot
• 1 T of each: allspice, black pepper, and cumin
• Salt to taste- about 2 teaspoons
• 1 medium tomato- diced
• 1 zucchini- diced
• 1 summer squash- diced
• 1.5 cups of cooked chickpeas or 1 can (wash before using)
• 1.5 cups any broth, preferably vegetable
• Low-fat yogurt

1. Coat bottom of pot with olive oil on medium high heat
2. Sauté onion and garlic until onion is tender and translucent
3. Add the vegetables, chickpeas, and spices and sauté together for two minutes.
4. Add broth and bring to a boil. Turn off heat. Add couscous and cover the pot. Let the couscous absorb the broth for about 10-15 minutes. Fluff couscous with a fork.
5. Add a couple of tablespoons of low-fat yogurt on the side and enjoy!

This also makes a good side dish with a lean cut of protein like chicken breast or salmon. You can also use whatever vegetables you like or have on hand. I sometimes add shredded collard greens.

Breathe- your waistline will thank you

One of the main problems during times of stress is our body is not receiving the right balance of oxygen and carbon dioxide. Just by breathing in for longer, the body can alleviate some of the tension it’s withholding. Breathing right can lower blood pressure and heart rate, increase energy, reduce stress hormones that slow your metabolism, and reduce lactic acid buildup in the muscle. The latter is an important component during exercise, another effective way to reduce stress.

Statistically, people who exercise tend to have less stress than those who are physically inactive. Rather than biting your pencil or frustrating yourself, exerting your stress through exercise is a much more effective alternative. The constant breathing and exchange of oxygen and carbon dioxide during exercising releases endorphins into your body. These are “feel good” hormones that make you feel energized and de-stressed rather than distressed.

Exercising will manage your stress and your weight simultaneously. It will even help you eat better. Usually after exercising, you won’t crave as much junk food and you will feel more motivated to eat healthier. Exercise doesn’t need to be long and tedious to be effective. Even 30 minutes will make a huge difference. The key is to workout efficiently.To be sure your work out is effective take 220 – (age) and get your heart rate up to 65%-85% of that.

Gluten-free, next weight loss trend?

Lately the proliferation of gluten free products has been more prominent in the market with labels on cakes, muffins, pasta, and even beer. Sitting side by side with products labeled fat-free, sugar-free, cholesterol-free, pesticide-free, we’ve become programmed to associate those labels as superior. So what about gluten-free?

Gluten is a protein found in grains such as wheat, rye, malt barley, and in a very small amount, oats. Each of those grains has a gluten portion that has an adverse affect on people with Celiac disease or some just have a sensitivity to it. Gluten is what causes dough to be elastic, which forms bread. It is found in several food products that may go unnoticed such as soy sauce, flavored coffees, and some processed meats.

Maintaining a healthy and balanced diet on gluten-free products is actually more difficult as many gluten containing foods have a lot of fiber, vitamins and minerals, which are essential components of our diets. Many celebrities have been going on gluten-free “diets” for weight loss. If they are losing weight, it's most likely because they are cutting out food groups and subsequently eating less. When it comes right down to it, losing weight is simple: burn more calories than you are consuming. Cutting out gluten for the sake of losing weight is not only pointless, but not necessarily healthy.

So unless you have gluten intolerance or sensitivity, there’s no nutritional or weight loss advantage to consuming these products. Not to mention gluten-free products tend to be more costly. So save your appetite and your money!

Getting the ball rolling

Just wanted to give you a little heads up about what the blog is about: an all inclusive health and wellness blog dealing with controversial topics and research on nutrition, recipes, and my various thoughts on nutrition related themes.

There's a lot of confusing information in the media and research in general about nutrition, and hopefully I can provide you with a little insight and help clarify some issues.