Myth Busting... again...

For years (and I mean years) most of the studies done on Nutrition were funded by the big corporations. For example... studies on the benefits of milk produce funded by Danone, or the importance of breakfast cereals funded by Kelloggs (I made these up so you get the gist!).  However, luckily for us, more and more money is being injected into nutritional studies by governments and universities.  This is great as we are finally getting an unbiased opinion as opposed to a bought one!  But, this can be very confusing for many as all the new information seems to contradict the old:

"A calorie is not a calorie." for example.

So here I am going to try and dispel some of those confusing statements based on evidence from new studies and I hope to clear up some of those myths:

Exercise does not burn off kilos:

This it TRUE.  Yes, I know, you are all going to start screaming and pulling your hair out wondering why you are paying for that expensive gym membership or "wasting" your time running every day.  Let's just clear one thing up, the fact that it doesn't burn off the kilos does not mean it isn't good for you so keep going to the gym or running as much as you like and you will still reap the benefits - they even say it makes you more intelligent!  But first, here are the facts:

A study with 411 female participants who worked out for over one, two or three hours a week for six months showed that these participants did not lose significantly more weight than those who devoted their time to sedentary pursuits such as video games or watching TV or crossword puzzles.  A review of another 15 similar studies came to the same conclusion: moderate workouts don't lead to weight loss, possibly because they tend to make us hungrier.  But there is also a more scientific explanation.  As with weight loss, one of the ways in which your body adapts to an increase in exercise is to lower your resting metabolic rate by roughly 7%, so you actually end up burning fewer calories - anywhere from 50 to 75 fewer per day, or so the scientists said.

So what are the benefits?  Well while exercise won't actually burn off that spare tyre it does help to reduce your waist circumference and generally tones up the body to make it firmer and leaner, not to mention the other benefits of having an active lifestyle.

Is it better to eat several small meals a day or just the regular 3 - Breakfast, Lunch and Dinner?

The reasoning behind the myth of eating several smaller meals during the day - about 5 is that your blood sugar level won't drop so much between meals, you will feel less hungry and you won't suffer from cravings when your blood sugar level drops.  

The facts are that in a study by the University of Missouri has found that people who eat 3 square meals a day are often no hungrier than those who eat smaller, more frequent meals. "Often people misinterpret the size of a mini meal and end up taking in far more calories than they realize, "says lead author Heather J Leidy. "Also, more meals means more exposure to food, which creates more opportunities for overeating."

It is my opinion that this is a very personal question.  There are people who feel better eating varias smaller meals per day rather than just 3 bigger ones.  As long as you are aware of what you are eating and you don't go overboard on quantity then go ahead and eat several times if that works for you. 

 Is it best to set more attainable goals or to be more ambitious and set a very challenging goal?

For years, weight loss specialists have said that setting an unrealistic goal for your weight loss means you will become easily discouraged and give up quickly.  In a recent Dutch study of 447 overweight adults, researchers found that the more weight loss the participants strived for, the more effort they made, and the more weight they reported losing after two months.  The theory is that being ambitious about your weight loss has a psychologically energizing effect, fueling your commitment and drive.  If you are over weight and need to shed the kilos set yourself a high goal of losing up to 14% of your current weight, this is the target that, on average, motivated the higher-reaching dieters in the Dutch study.

To lose half a kilo you have to cut back on 3,500 calories!

This is so FALSE!  This is a commonly quoted equation that doesn't account for the slowdown in your metabolism as you drop the kilos, say researchers at the National Institute of Health.  "It drastically overestimates how quickly people will lose weight," says senior investigator Kevin D. Hall.  His team has created a more accurate computerized model.   As an example a 46 year-old woman weighing 77kg by the traditional method she should drop half a kilo a week by cutting back on 500 calories a day and therefore lose 11.8 kg in six months.  The new model shows that the loss is more likely to be approximately 9 kg in the same time frame.  The truth is that where you get your calories from is very important.  The body does not metabolize the calories from protein in the same way it does the calories from carbs and if you add that to the fact that when you have been on a diet for a length of time the body slows down metabolism because it thinks it's going to starve!

If you know what to expect, you will not become so easily discouraged when the weight loss seems to slow down.

If you have been a yo-yo dieter for years your chances of weight loss success are ruined.

This is also FALSE.  This comes from way back in the '80s when studies on rats found
that those forced to yo-yo with their diets became more efficient at gaining weight.  Humans, however, are much better off.  The Fred Hutchinson Cancer Research Center in Seattle, has found that a history of losing, then gaining, then losing weight wasn't linked to any negative effects on metabolism.  Even serial yo-yo dieters who reported losing 9 kg or more on three or more occasions, were able to follow a new diet and exercise programme as successfully as non yo-yo dieters.

Women are more prone to yo-yoing by trying crash diets one after another.  The way to go is to make healthy lifestyle changes that lead to slow and steady weight loss, and stick to them.  Become more active it will help tone up as the kilos come off.

Milk drinkers lose more weight!

Those of you who have followed this blog know that I am dead against milk and milk produce, which makes it so great for me to be able to say that this myth is FALSE!!!!  Harvard researchers analyzed 29 studies on this subject.  They found that while dairy MAY help dieters lose weight in the short term, ultimately it's not a successful strategy.  In most of the studies that had lasted a year or longer and that didn't restrict calories, found that adults who drank extra glasses of milk or ate more dairy actually gained more weight than those participants who didn't.

Another thing I will add to this from my own findings with patients I have treated and conversations I have had is that people that don't diet specifically to lose weight but do suddenly cut out dairy from their diets for other reasons, find that they lose weight suddenly for apparently no explanation.  I was talking to the mother of an adolescent with severe dermatitis last week, she had taken her daughter to loads of different doctors to try and find a solution to the child's terrible dermatitis.  She had finally given up on the traditional doctors and taken her daughter to a Naturopath who instantly cut out milk produce and provided a specific plan.  Within a week the dermatitis was notably better and the mother commented on how her daughter, although not over weight at all, had slimmed down.

You have to watch what you eat forever.

I'm sorry to say that this is TRUE.  Once you have lost weight and reached your goal, you'll want to stay there - I hope.  So many people make the mistake of thinking that now they have lost the weight they can come off the diet and go back to eating the way they did before, many don't stop to think that the way they ate before got them over weight in the first place.  However, I hope that whatever regime you choose to follow that works for you, your journey to your ideal weight will TEACH you how to eat healthily and you will therefore maintain your weight loss forever more.  This does not mean that every now and again your can't enjoy a piece of birthday cake or a yummy ice cream on your summer holiday, but it does mean controlling what you eat on a daily basis so that piece of cake or ice cream doesn't stay with you forever.

Controlling your carb intake is the best way to keep the pounds off.

Lots of you will be pleased to know that this is FALSE.  At the beginning of a weight loss regime it is better to limit your intake of REFINED carbs and go for a high protein diet BUT with lots of fresh vegetables and some fruit, water and exercise.  But once you are at the maintenance part of the diet a proper healthy balanced diet with all the food groups is essential.

Now, most people when they hear the word carbs think of bread, pasta and rice.  But carbohydrates are found in fresh vegetables, legumes, fruits, and nuts too.  The most damaging carbs are the white refined type - bread, pasta and rice.  

A balanced diet plan was found to be better than the usual technique of counting carbs or fat grams in a study of adults who had recently lost a significant amount of weight.  The least successful method was the one that counted fat grams.  Healthy fat is essential for a healthy body, eliminating it from your diet is not going to do you any good at all.  Fat counting caused the biggest slowdown in metabolism, leading dieters to burn an average of 423 fewer calories a day.

The carb-counting plan was problematic because it caused and increase in cortisol and C-reactive protein levels - factors that may elevate your risk of cardiovascular disease.

However, the balanced plan caused a less extreme drop in metabolism (under 300 calories a day) and didn't trigger any heart harming consequences.  The plan included lots of whole grains, fresh vegetables, legumes, fruits, nuts, healthy fats like olive oil and lean fish and meats.  It excluded heavily processed foods like white bread and instant rice.  This is a low-glycemic diet and is based on regulating blood sugar and hormone levels and does not restrict entire food groups so it is easier to stick to.

I hope I have managed to dispel some of those nagging doubts you may have about dieting and healthy eating.  See you next week!

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

5 NUTRITION MYTHS

Yes, we've all heard how coffee is bad for us, or that milk is essential for strong bones, or eggs are bad for your heart or that saturated fats are bad for us... as with most myths, some are true and others have been... BUSTED!

MYTH Nº 1: YOU MUST DRINK 8 GLASSES OF WATER A DAY = NO
We have been told over and over again that drinking 8 glasses of water a day helps the kidneys to remove toxins, leads to smoother, younger looking skin and prevents cancer.

• There's no evidence to suggest that lots of water improves the kidneys' detox function - what's more, too much water may even decrease the kidneys' ability to filter toxins.
• Studies comparing water consumption and bladder cancer have come up with inconsistent results.
• As far as skin tone goes, one small study did find increased blood flow to the skin after 2 cups of water were ingested but the researchers didn't manage to discover if this improved skin tone.
• If you have a healthy balanced diet and that includes drinking water, coffee, tea and juice you will be sufficiently hydrated.
• There is nothing against drinking as much water as you like (although a huge amount is not advisable), it just isn't a necessity as the myth suggests.

MYTH Nº 2: GREEN TEA AIDS WEIGHT LOSS = HALF TRUE

Green tea was heralded as the healthy way to boost weight loss.  It was publicized that drinking green tea instead of coffee would make people lose body fat to the tune of 10 pounds in six weeks.

• The truth is green tea contains an antioxidant called epigallocatechin gallate (EGCG) which has been shown to boost metabolism and fat burning in lab tests.
• Researchers discovered that subjects in a study burned more energy over a 24 hour period when consuming EGCG plus caffeine than those subjects taking caffeine alone.
• However, when data collected from 13 such studies were analyzed, subjects taking EGCG plus caffeine over a 3 month period lost only 1-3 pounds more than subjects taking placebo.  The difference was so slight it was deemed "not clinically relevant".
• A note of warning:  the long term safety of green tea supplements taken on an empty stomach is in doubt.  In more than 24 cases, it has been linked to liver damage.  It is a better idea to stick with beverages instead of pills.

MYTH Nº 3 MILK IS NECESSARY FOR STRONG BONES = NO

Well we've all heard this one from our childhood - it has been drummed into us from the very beginning.  However:

• On the whole, research has failed to prove that consumers of dairy produce have fewer bone fractures.  6 cohort studies - including one which followed 70.000 nurses over a 26 year period - found that women who drank the most milk had no fewer hip fractures.
• Yes, milk contains calcium, but it isn't very bio available.  Other good sources of calcium are tofu, canned salmon or sardines (bones included) and leafy green vegetables.
• In countries such as Japan and India, where dairy produce intake is low, incidence of bone fractures are also relatively low.  Which tells us that bone health is determined my more than just the amount of dairy products consumed.  Genetics, physical exercise, body size and hormone levels also play an important role.
• Vitamin D is also important to bone health.  We can obtain this from our diet but sun exposure is very important as it has the greatest potential.
• A word of warning: be wary of experts who insist that bone health is impossible without 3 servings of dairy a day.

MYTH Nº 4: FISH OIL PREVENTS HEART DISEASE = YES

Oily fish such as salmon, mackerel, trout, sardines and tuna are rich in Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and have been found to be cardio protective.  Studies suggest that they relax blood vessels, reduce blood pressure, prevent abnormal heart rhythms and lower blood fats called triglycerides.

• Omega-3 has also been shown to improve brain function.  So all of us should be eating oily fish at least twice a week.  People with heart disease are recommended to consume twice as much (1.000 mg/day EPA + DHA combined).  To lower triglyceride levels you would need 3.000 - 4.000 mg/day.
• If you are not a great fish eater, fish oil supplements are a good source - however, check the label to make sure you are getting the right dose of EPA+DHA.
• Krill oil has been found to work well as it is water soluble so more readily absorbed by the body.

MYTH Nº 5: EGGS ARE BAD FOR YOUR HEART = NO

In 1984 Time magazine published an article holding eggs responsible for high cholesterol levels which lead to heart disease.

How many times have we been told that to eat eggs every day is dangerous to our health?  Well, since that Time magazine article in 1984, researchers have conducted several long-term cohort studies on eggs and heart disease, collectively following several hundred thousand people.  On the whole, this research has found eggs to be "not guilty" and that eating up to 6 eggs a week seems un-harmful for most healthy people.

• Eggs are associated with high cholesterol.  The majority of our cholesterol is made by the liver, which accelerates production when we consume saturated and trans fats.  However, cholesterol from food doesn't have much impact on cholesterol levels in the blood.  Some people are affected - they are called hyper-responders - studies have shown there can be an increase in HDL or good cholesterol together with LDL or bad cholesterol, this increase in HDL helps offset any increased risk.
• Eggs are relatively low in saturated fat, they also contain unsaturated fats which may be beneficial.  They are also a good source of protein, vitamins and minerals, and they are certainly a healthier alternative to muffins, bagels and sugary cereals.
• However, some people are negatively susceptible to consuming eggs.  Several studies have linked egg consumption to heart disease and premature death, among people who have diabetes, there is no clear reason as to why, so if you are a diabetic it is probably a good idea to watch your intake.
• On the whole, the biggest problem with eggs is how they are cooked - fried is the the least healthy, and what accompanies them; bacon, beans, fried bread, etc..