OnCore Nutrition - Two Peas in a Podcast

Episode 18 - Weight loss: the formula for success and the surprising things that might be holding you back

Episode Summary

On this weeks show we’re talking about weight loss goals and what’s realistic. We'll provide the evidence-based formula for success. You’ll be surprised to hear what might actually be holding you back.

Episode Notes

SHOW NOTES

WEIGHT  LOSS

• In order to lose weight we do need to be at a caloric deficit
• This is calories in vs calories out, but the in and out are far more complicated than you think
• Energy in: fat, alcohol, carbs, protein. Fibre not absorbed 
• Energy out: BMR, non-exercise energy, activity factor, thermic effect of food (protein 30%, carbs 8-10%, fat 2-3%, fibre 30%) 
• For fat loss, we need to access fat stores = lipolysis (very complex), gluconeogenesis or ketogenesis
• For weight loss we need a negative energy balance

1. Reduce energy in - (water, fibre)
2. Increase BMR - enhance lean body mass, heat, cold, glycaemic index, green tea, oolong tea, capsaicin, sleep (insulin, ghrelin, leptin balance), coffee, MCT vs LCT
3. Increase thermic effect of food - increase protein, reduce fat = increased energy output
4. Increase non-active energy expenditure and activity factor - increase energy output. HIIT has the added benefit of burning energy and enhancing LBM.

Golden rules

1. Aim for <1% body weight loss per week (0.5-1kg).  Any quicker than this and the body adjusts - alterations to our metabolism and hunger make more than this detrimental - i.e. metabolic slowing and increased appetite that accompanies rapid weight loss, sustained weight loss requires a persistent calorie deficit that isn’t sabotaged by our slowed metabolic rate and increased hunger. Hunger is a biological drive - to tell someone with increased hunger to not eat is like asking someone to not breathe. Nothing to do with will power. Managing hunger is vital - alterations to types of carbs and fats, amount and timing of protein and fibre and fluid intake is really important. 
2. Increase your BMR - lean body mass, sleep. Tea, chilli and some other compounds can help but the impact is minute. 
3. Increase activity factors - both incidental and planned

ADRENAL FATIGUE

Adrenal fatigue… does it exist?

Adrenal glands

• Mayo clinic: ‘Perched atop each of your kidneys, your adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure and other essential functions.’They produce a variety of hormones including adrenaline and the steroids aldosterone and cortisol
  • https://www.mayoclinic.org/adrenal-glands/img-20008674

The Theory

• To keep it simple, the concept around adrenal fatigue is that under ongoing stress our body places pressure on our adrenal glands and over produces our stress hormone known as cortisol which essentially causes our adrenal glands to burn out and not work properly.
• As our adrenal glands don’t work properly, this means they are unable to produce the necessary hormones to help our bodies function properly and therefore result in symptoms such as fatigue, trouble sleeping, weakness, brittle nails, weight gain/loss and alopecia. 
• Sadly this is a diagnosis given to patients from many alternative practitioners which gives them hope and a diagnosis for their problems/health issues.. 
• Many supplements on the market targeted at ‘adrenal support’ with an expensive price tag

The evidence: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/

• Large systematic review published in 2016.
• From 3,470 articles found, only 58 studies met criteria for proposed adrenal fatigue.
  • 33 were carried in healthy individuals, and 25 in symptomatic patients. 
  • The researchers found it difficult to draw conclusions, this is because there were many different methods used amongst the studies (when it comes to research consistent methodology & the use of validated tools are important) and this made it difficult to draw conclusions, the measures of fatigue were poorly documented and standardised tools were not used, the way cortisol was assessed was not endorsed by endocrinologists and I could keep going.
  • As a result of these findings (or lack of findings) this systematic review concluded that adrenal fatigue is not a true medical diagnosis.
• So if you are someone who has had this diagnosis, don’t feel lost, rather focus on managing your stress levels rather than putting a label on the way you feel.
• Eg. Try to get into bed earlier and get more sleep, try meditation or yoga, make an effort to eat a more balanced diet.
• Be careful when it comes to supplements, many of the drugs are not regulated or tested for safety.
• If you’re unsure, contact your healthcare provider, GP, Endo, dietitian, etc..

FRESH VS FROZEN VEGETABLES

https://www.sciencedirect.com/science/article/abs/pii/S0889157517300418

• The study mimics typical consumer purchasing and storage patterns of produce.
• The study compares key nutrients in fresh, fresh-stored, and frozen produce.
• Fresh produce loses vitamins over time during refrigerated storage.
• Consumers’ assumption that fresh produce has much more nutritional value than frozen is incorrect.
• In some situations, frozen produce is more nutritious than its 5-day fresh-stored counterpart.
• Reduced food waste

Benefits of frozen

• Nutritional profile - same if not better
• Convenience
• Reduced food waste
• Lower cost
  • Cost - e.g. broccoli -  true cost by weight of fresh vs frozen = $7.38/kg fresh ($4.70 if use every single bit!) vs $5 frozen

Downsides of frozen:

• Variety
• Carbon footprint - look for local produce. Reduced waste may counterbalance this. 
• Packaging 
• Starchy veg
• Less inspiring 

Tips 

• Frozen winter veg, kale, spinach, stir fry mixes
• Big packs vs little steam fresh - need about 4 of these for one serve!
• Good way to eat more which is really the moral of the story - A recent meta-analysis into fruit and vegetable intake and the risk of cardiovascular disease, cancer and total mortality, by scientists, published in the International Journal of Epidemiology suggests that while disease risk can be reduced by consuming 5 portions of fruit and vegetables a day – the ‘5-a-day’ campaign – the largest benefit can be gained by eating around 800g, approx. 10 portions, per day. https://academic.oup.com/ije/article/46/3/1029/3039477