Kitchen Pharmaceuticals For Fat Loss
by Robbie Durand
Despite wide-ranging efforts to encourage Americans to lose weight, the number of United States adults who are obese is increasing. Obesity causes many health problems directly or indirectly, including type II diabetes, hypertension, many cancers, heart disease, stroke and emotional problems. If the trends of the past three decades continue, it???s possible that every American adult could be overweight by 2048. The figure might sound impossible, but two-thirds of the population is already overweight. The new projections are based on government survey data collected between the 1970s and 2004. If the trends of those years continue, the researchers estimate that 86 percent of American adults will be overweight by 2030, with an obesity rate of 51 percent. By 2048, American adults could be at least mildly overweight. Americans have abandoned diet and have adopted the quick-fix methods of weight loss such as gastric banding, Meridia (chemical preparation that stimulates the central nervous system. It is known to inhibit the re-uptake of particular brain chemicals like serotonin and dopamine) and Xenical (a lipase inhibitor; works in the intestinal tract and causes excess fat to be excreted instead of digested). Weight-loss medications can be modestly effective, and enhance weight loss by 8 percent to 10 percent, but medication does not work for everyone. Fear not! Several foods have recently been found to enhance weight loss and you don???t need a prescription or have to deal with unwanted side effects.
EGGS Enhances Weight Loss
A decrease in appetite is associated with increased intake of high protein-containing foods. A previous study reported that compared to an isocaloric bagel breakfast of equal weight, an egg breakfast had a greater satiating effect (reduced appetite), which translated into a lower caloric intake at lunch. The decrease in energy consumption lasted for at least 24 hours after the egg breakfast. Researchers at Pennington Biomedical Research Center wanted to find out if the acute appetite-suppressing effects of an egg breakfast led to greater weight loss if extended over several weeks. The study had overweight subjects eat a breakfast that consisted of two eggs or a bagel of equal calories for five days a week in conjunction with a low-calorie diet. At the end of eight weeks, in comparison to the bagel group, the egg group showed a 61 percent greater reduction in BMI, a 65 percent greater weight loss, a 34 percent greater reduction in waist circumference and a 16 percent greater reduction in percent body fat. They found that eggs enhanced weight loss by reducing hunger, which led to overall greater compliance to the low-calorie diet. Their cholesterol must have shot through the roof from eating all those eggs! In this study, subjects consumed two eggs five times per week. Given that one egg contains 213mg of cholesterol, this averages out to an additional cholesterol intake of 304mg per day. However, at the end of two months, changes in plasma total, HDL and LDL cholesterol and triglycerides did not differ significantly between the groups. Next time your doctor tells you to quit eating eggs to reduce cholesterol, give him or her a smack and tell the doc to read us!
Wal JV, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. Int J Obes, (Lond). 2008 Aug 5.
Eggs and Lean Canadian Bacon at Breakfast Helps Reduce Appetite During the Day!
Americans typically consume a relatively small amount of protein at breakfast???only about 15 percent of their total daily protein intake. Additionally, consumer research by the International Food Information Council shows that 92 percent of Americans cite breakfast as the most important meal of the day, however less than half (46 percent) eat breakfast seven days per week. In a new study published in the British Journal of Nutrition, researchers from Purdue University reported that eating a high-protein breakfast has a greater effect on appetite compared to other times of the day. The researchers placed subjects on a calorie-restricted diet for three days and assigned them to a normal-protein or high-protein meal (eggs and lean Canadian bacon) given at breakfast, lunch and dinner. The high-protein breakfast led to greater overall (15 hours) fullness compared to lunch or dinner. The initial and sustained feelings of fullness following protein consumption at breakfast suggests that the timing of protein intake differentially influences satiety during calorie restriction. This study adds to a growing body of research on the benefits of eating high-quality protein at breakfast and how it contributes to weight loss.
Margaret A. B. Veldhorst, Arie G. Nieuwenhuizen, Ananda Hochstenbach-Waelen, Klaas R. Westerterp, Marielle P. K. J. Engelen, Robert-Jan M. Brummer, Nicolaas E. P. Deutz and Margret S. Westerterp-Plantenga. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. British Journal of Nutrition. Published online by Cambridge University Press 02 Sep 2008.
Olive Oil Increases Resting Energy Expenditure
If you???re not adding some olive oil to your chicken or salads, you are missing out on enhanced fat loss. Olive oil is metabolized differently from other fats, as olive oil is more rapidly converted for energy use compared with other fats such as vegetable oils. Researchers at McGill University in Canada administered three types of fats at breakfast and monitored energy expenditure and fat oxidation. The breakfast meal consisted of 60 percent fat, 30 percent carbohydrates and 10 percent protein. The fat which consisted of an oil that was poured on an English muffin was either olive oil, sunflower oil or flaxseed oil. At the end of the study, olive oil increased resting energy expenditure compared to the other fats. A plausible, biological mechanism to explain the different biological effects of the oils and the metabolism of olive oil is that it is preferentially incorporated into triglycerides, which are a ready source of energy. In addition, another plausible molecular mechanism is offered by animal studies, which have reported that rats fed a diet rich in olive oil compared with one rich in sunflower oil experienced an upregulation of ???uncoupling proteins?????? a protein that allows heat production by uncoupling respiration from adenosine triphosphate synthesis, which is an important component of energy expenditure. The bottom line is that consuming olive oil with a meal will result in enhanced calories burned.
Jones PJ, Jew S, AbuMweis S. The effect of dietary oleic, linoleic, and linolenic acids on fat oxidation and energy expenditure in healthy men. Metabolism, 2008 Sep;57(9):1198-203.
Capsaicin Increases Heat Production Through Uncoupling Proteins In Muscle
Chili peppers can do more than just make you feel hot; the active chemical in peppers can directly induce thermogenesis, the process by which cells convert energy into heat, according to a new study. Capsaicin is the chemical in chili peppers that contributes to their spiciness; Capsaicin stimulates a receptor found in sensory neurons, creating the heat. Many fat-loss supplements have a capsaicin extract added to them because there is a lot of science validating its effect on fat metabolism. A new study has found that capsaicin can create ???heat??? in a more direct manner by altering the activity of a muscle protein called SERCA. SERCA, which stands for Sarcoplasmic Reticulum Calcium ATPase, rapidly clears calcium and ensures muscle relaxation. Normally, muscle contraction initiates following the release of a wave of calcium ions from a compartment called the sarcoplasmic reticulum (SR); SERCA then actively pumps the calcium back into the SR (using ATP energy), causing muscle relaxation and renewing the cycle. Capsaicin, however, can attach to SERCA and ???uncouple??? this pumping activity; that is, the protein still burns ATP energy, but doesn't use it to pump calcium. Instead, all the ATP energy is given off as heat. This uncoupling, known as thermogenesis, is one important method of thermogenesis and causes subsequent reactions like redness and sweating. These findings further explain how capsaicin intake can increase metabolism and body temperature.
Yasser A. Mahmmoud. Capsaicin Stimulates Uncoupled ATP Hydrolysis by the Sarcoplasmic Reticulum Calcium Pump. Journal of Biological Chemistry, 2008; 283 (31): 21418.
Nuts Contribute To Weight Loss
Nuts in general are a high-fat, energy-dense food and are therefore a potential threat for contributing to positive energy balance. However, contrary to the fact that they are energy dense, based on the evidence from epidemiological and controlled clinical studies, nut consumption is not associated with higher bodyweight. In fact, the epidemiological evidence indicates consistently that nut consumers have a lower BMI than nonconsumers. In the Journal of Nutrition this month, researchers examined the physiological role in which nuts led to weight loss. The primary evidence suggests that nuts have a high satiety value. The consumption of nuts (peanuts, almonds, and chestnuts have been tested to date) leads to sharp reductions in appetite. It???s not the fatty acids in the nuts, as comparisons of peanut, olive and safflower oils did not Reveal marked differences in appetite, so fatty acid saturation does not exert a dominating role. Studies suggest that nut consumption increases fecal fat loss (increased dietary fat excretion) and also increase resting energy expenditure. Based on the review article, the current best estimates are that 55 percent to 75 percent of the energy contributed by nuts is offset by dietary compensation, another 10 percent to 15 percent by fecal loss and an additional, less well-established estimate of 10 percent via increased energy expenditure.
Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr, 2008 Sep;138(9):1741S-1745S.
CLA Inhibits Fat Loss Through Delta 6-Desaturase
Americans have drastically reduced their consumption of the most prevalent sources of CLA (beef, whole milk, eggs and cheese) to reduce overall fat and cholesterol. Light and low-fat versions of dairy products are mostly devoid of CLA. Another factor reducing how much CLA we eat today is that cows make CLA from linoleic acid, which is found in grasses, but occurs in low levels in the type of mixed-grain feed now used by most cattle farmers. Other sources of CLA include turkey, chicken and vegetable oils. To get the most beneficial effects of CLA, supplementation is warranted. Delta 6-desaturase is the rate-limiting enzyme for converting alpha-linolenic acid (an essential fatty acid) into longer essential fatty acid metabolites, (eicosapentaenoic acid and gamma-linolenic acid). Delta 6-desaturase decreases with age, magnesium deficiency and also is inhibited by trans fatty acids. In the journal Obesity, mice were fed diets with or without CLA and inhibitors of delta 6-desaturase. CLA caused a loss of body fat and depressed the individual fat pad weights and total body fat percent compared to the control group. The body fat loss was blocked by the delta 6-desaturase inhibitor. The researchers concluded that inhibition of delta 6-desaturase prevented CLA from being able to cause a body fat loss. Therefore, a desaturated metabolite of CLA appears to be involved in the CLA anti-obesity effect.
Hargrave-Barnes KM, Azain MJ, Miner JL. Conjugated Linoleic Acid-induced Fat Loss Dependence on Delta6-desaturase or Cyclooxygenase. Obesity, (Silver Spring). 2008.
Burn More Fat by Drinking Water
Previous research has suggested that drinking water may increase energy expenditure and promote fat utilization, but no long-term studies have been conducted. Hot off the press, in the journal of Obesity this month, researchers reported that drinking water is associated with enhanced weight loss that was independent of diet and physical activity. Previously, in the Stanford A to Z Weight Loss Study, researchers enrolled 311 women and examined the effect of different types of diets (Atkins, Zone, LEARN program and the Ornish Diet) to determine which was the most effective for weight loss. The study was rigorously controlled and patients met regularly with dietitians; researchers went back and examined the data and re-analyzed the impact of water intake and weight loss.
The study subjects were divided into two groups, those who drank less than 1 liter of water a day and those that drank more than 1 liter. After the data was analyzed, researchers found that no matter what diet the women were on, an increase in drinking water to >1 liter a day was associated with ~2 kg, or 5 pound, weight loss over 12 months. Weight loss attributable to drinking water was independent of sociodemographic variables, baseline status, changes in food composition, energy intake from food, and physical activity. Interestingly, noncaloric beverages (teas, coffees, diet drinks, noncalorie sweeteners, etc.) were not comparable to drinking water, despite similar calorie content. This is the first study to suggest that long-term drinking of water??? not noncaloric drinks??? results in enhanced weight loss.
Perhaps water should be placed in the weight-loss section of the supermarket!
Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity (Silver Spring). 2008 Sep 11.
Source
by Robbie Durand
Despite wide-ranging efforts to encourage Americans to lose weight, the number of United States adults who are obese is increasing. Obesity causes many health problems directly or indirectly, including type II diabetes, hypertension, many cancers, heart disease, stroke and emotional problems. If the trends of the past three decades continue, it???s possible that every American adult could be overweight by 2048. The figure might sound impossible, but two-thirds of the population is already overweight. The new projections are based on government survey data collected between the 1970s and 2004. If the trends of those years continue, the researchers estimate that 86 percent of American adults will be overweight by 2030, with an obesity rate of 51 percent. By 2048, American adults could be at least mildly overweight. Americans have abandoned diet and have adopted the quick-fix methods of weight loss such as gastric banding, Meridia (chemical preparation that stimulates the central nervous system. It is known to inhibit the re-uptake of particular brain chemicals like serotonin and dopamine) and Xenical (a lipase inhibitor; works in the intestinal tract and causes excess fat to be excreted instead of digested). Weight-loss medications can be modestly effective, and enhance weight loss by 8 percent to 10 percent, but medication does not work for everyone. Fear not! Several foods have recently been found to enhance weight loss and you don???t need a prescription or have to deal with unwanted side effects.
EGGS Enhances Weight Loss
A decrease in appetite is associated with increased intake of high protein-containing foods. A previous study reported that compared to an isocaloric bagel breakfast of equal weight, an egg breakfast had a greater satiating effect (reduced appetite), which translated into a lower caloric intake at lunch. The decrease in energy consumption lasted for at least 24 hours after the egg breakfast. Researchers at Pennington Biomedical Research Center wanted to find out if the acute appetite-suppressing effects of an egg breakfast led to greater weight loss if extended over several weeks. The study had overweight subjects eat a breakfast that consisted of two eggs or a bagel of equal calories for five days a week in conjunction with a low-calorie diet. At the end of eight weeks, in comparison to the bagel group, the egg group showed a 61 percent greater reduction in BMI, a 65 percent greater weight loss, a 34 percent greater reduction in waist circumference and a 16 percent greater reduction in percent body fat. They found that eggs enhanced weight loss by reducing hunger, which led to overall greater compliance to the low-calorie diet. Their cholesterol must have shot through the roof from eating all those eggs! In this study, subjects consumed two eggs five times per week. Given that one egg contains 213mg of cholesterol, this averages out to an additional cholesterol intake of 304mg per day. However, at the end of two months, changes in plasma total, HDL and LDL cholesterol and triglycerides did not differ significantly between the groups. Next time your doctor tells you to quit eating eggs to reduce cholesterol, give him or her a smack and tell the doc to read us!
Wal JV, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. Int J Obes, (Lond). 2008 Aug 5.
Eggs and Lean Canadian Bacon at Breakfast Helps Reduce Appetite During the Day!
Americans typically consume a relatively small amount of protein at breakfast???only about 15 percent of their total daily protein intake. Additionally, consumer research by the International Food Information Council shows that 92 percent of Americans cite breakfast as the most important meal of the day, however less than half (46 percent) eat breakfast seven days per week. In a new study published in the British Journal of Nutrition, researchers from Purdue University reported that eating a high-protein breakfast has a greater effect on appetite compared to other times of the day. The researchers placed subjects on a calorie-restricted diet for three days and assigned them to a normal-protein or high-protein meal (eggs and lean Canadian bacon) given at breakfast, lunch and dinner. The high-protein breakfast led to greater overall (15 hours) fullness compared to lunch or dinner. The initial and sustained feelings of fullness following protein consumption at breakfast suggests that the timing of protein intake differentially influences satiety during calorie restriction. This study adds to a growing body of research on the benefits of eating high-quality protein at breakfast and how it contributes to weight loss.
Margaret A. B. Veldhorst, Arie G. Nieuwenhuizen, Ananda Hochstenbach-Waelen, Klaas R. Westerterp, Marielle P. K. J. Engelen, Robert-Jan M. Brummer, Nicolaas E. P. Deutz and Margret S. Westerterp-Plantenga. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. British Journal of Nutrition. Published online by Cambridge University Press 02 Sep 2008.
Olive Oil Increases Resting Energy Expenditure
If you???re not adding some olive oil to your chicken or salads, you are missing out on enhanced fat loss. Olive oil is metabolized differently from other fats, as olive oil is more rapidly converted for energy use compared with other fats such as vegetable oils. Researchers at McGill University in Canada administered three types of fats at breakfast and monitored energy expenditure and fat oxidation. The breakfast meal consisted of 60 percent fat, 30 percent carbohydrates and 10 percent protein. The fat which consisted of an oil that was poured on an English muffin was either olive oil, sunflower oil or flaxseed oil. At the end of the study, olive oil increased resting energy expenditure compared to the other fats. A plausible, biological mechanism to explain the different biological effects of the oils and the metabolism of olive oil is that it is preferentially incorporated into triglycerides, which are a ready source of energy. In addition, another plausible molecular mechanism is offered by animal studies, which have reported that rats fed a diet rich in olive oil compared with one rich in sunflower oil experienced an upregulation of ???uncoupling proteins?????? a protein that allows heat production by uncoupling respiration from adenosine triphosphate synthesis, which is an important component of energy expenditure. The bottom line is that consuming olive oil with a meal will result in enhanced calories burned.
Jones PJ, Jew S, AbuMweis S. The effect of dietary oleic, linoleic, and linolenic acids on fat oxidation and energy expenditure in healthy men. Metabolism, 2008 Sep;57(9):1198-203.
Capsaicin Increases Heat Production Through Uncoupling Proteins In Muscle
Chili peppers can do more than just make you feel hot; the active chemical in peppers can directly induce thermogenesis, the process by which cells convert energy into heat, according to a new study. Capsaicin is the chemical in chili peppers that contributes to their spiciness; Capsaicin stimulates a receptor found in sensory neurons, creating the heat. Many fat-loss supplements have a capsaicin extract added to them because there is a lot of science validating its effect on fat metabolism. A new study has found that capsaicin can create ???heat??? in a more direct manner by altering the activity of a muscle protein called SERCA. SERCA, which stands for Sarcoplasmic Reticulum Calcium ATPase, rapidly clears calcium and ensures muscle relaxation. Normally, muscle contraction initiates following the release of a wave of calcium ions from a compartment called the sarcoplasmic reticulum (SR); SERCA then actively pumps the calcium back into the SR (using ATP energy), causing muscle relaxation and renewing the cycle. Capsaicin, however, can attach to SERCA and ???uncouple??? this pumping activity; that is, the protein still burns ATP energy, but doesn't use it to pump calcium. Instead, all the ATP energy is given off as heat. This uncoupling, known as thermogenesis, is one important method of thermogenesis and causes subsequent reactions like redness and sweating. These findings further explain how capsaicin intake can increase metabolism and body temperature.
Yasser A. Mahmmoud. Capsaicin Stimulates Uncoupled ATP Hydrolysis by the Sarcoplasmic Reticulum Calcium Pump. Journal of Biological Chemistry, 2008; 283 (31): 21418.
Nuts Contribute To Weight Loss
Nuts in general are a high-fat, energy-dense food and are therefore a potential threat for contributing to positive energy balance. However, contrary to the fact that they are energy dense, based on the evidence from epidemiological and controlled clinical studies, nut consumption is not associated with higher bodyweight. In fact, the epidemiological evidence indicates consistently that nut consumers have a lower BMI than nonconsumers. In the Journal of Nutrition this month, researchers examined the physiological role in which nuts led to weight loss. The primary evidence suggests that nuts have a high satiety value. The consumption of nuts (peanuts, almonds, and chestnuts have been tested to date) leads to sharp reductions in appetite. It???s not the fatty acids in the nuts, as comparisons of peanut, olive and safflower oils did not Reveal marked differences in appetite, so fatty acid saturation does not exert a dominating role. Studies suggest that nut consumption increases fecal fat loss (increased dietary fat excretion) and also increase resting energy expenditure. Based on the review article, the current best estimates are that 55 percent to 75 percent of the energy contributed by nuts is offset by dietary compensation, another 10 percent to 15 percent by fecal loss and an additional, less well-established estimate of 10 percent via increased energy expenditure.
Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr, 2008 Sep;138(9):1741S-1745S.
CLA Inhibits Fat Loss Through Delta 6-Desaturase
Americans have drastically reduced their consumption of the most prevalent sources of CLA (beef, whole milk, eggs and cheese) to reduce overall fat and cholesterol. Light and low-fat versions of dairy products are mostly devoid of CLA. Another factor reducing how much CLA we eat today is that cows make CLA from linoleic acid, which is found in grasses, but occurs in low levels in the type of mixed-grain feed now used by most cattle farmers. Other sources of CLA include turkey, chicken and vegetable oils. To get the most beneficial effects of CLA, supplementation is warranted. Delta 6-desaturase is the rate-limiting enzyme for converting alpha-linolenic acid (an essential fatty acid) into longer essential fatty acid metabolites, (eicosapentaenoic acid and gamma-linolenic acid). Delta 6-desaturase decreases with age, magnesium deficiency and also is inhibited by trans fatty acids. In the journal Obesity, mice were fed diets with or without CLA and inhibitors of delta 6-desaturase. CLA caused a loss of body fat and depressed the individual fat pad weights and total body fat percent compared to the control group. The body fat loss was blocked by the delta 6-desaturase inhibitor. The researchers concluded that inhibition of delta 6-desaturase prevented CLA from being able to cause a body fat loss. Therefore, a desaturated metabolite of CLA appears to be involved in the CLA anti-obesity effect.
Hargrave-Barnes KM, Azain MJ, Miner JL. Conjugated Linoleic Acid-induced Fat Loss Dependence on Delta6-desaturase or Cyclooxygenase. Obesity, (Silver Spring). 2008.
Burn More Fat by Drinking Water
Previous research has suggested that drinking water may increase energy expenditure and promote fat utilization, but no long-term studies have been conducted. Hot off the press, in the journal of Obesity this month, researchers reported that drinking water is associated with enhanced weight loss that was independent of diet and physical activity. Previously, in the Stanford A to Z Weight Loss Study, researchers enrolled 311 women and examined the effect of different types of diets (Atkins, Zone, LEARN program and the Ornish Diet) to determine which was the most effective for weight loss. The study was rigorously controlled and patients met regularly with dietitians; researchers went back and examined the data and re-analyzed the impact of water intake and weight loss.
The study subjects were divided into two groups, those who drank less than 1 liter of water a day and those that drank more than 1 liter. After the data was analyzed, researchers found that no matter what diet the women were on, an increase in drinking water to >1 liter a day was associated with ~2 kg, or 5 pound, weight loss over 12 months. Weight loss attributable to drinking water was independent of sociodemographic variables, baseline status, changes in food composition, energy intake from food, and physical activity. Interestingly, noncaloric beverages (teas, coffees, diet drinks, noncalorie sweeteners, etc.) were not comparable to drinking water, despite similar calorie content. This is the first study to suggest that long-term drinking of water??? not noncaloric drinks??? results in enhanced weight loss.
Perhaps water should be placed in the weight-loss section of the supermarket!
Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity (Silver Spring). 2008 Sep 11.
Source
