High Protein Vegetables
Many of us have heard the importance of getting adequate protein at each meal due its role in keeping us full, but for those who are vegan, vegetarian, or trying to minimize their carbon footprint, finding non-meat sources of protein can be challenging. The good news is you might be surprised to learn that vegetables can be a source of protein as long as you know which ones to choose and get adequate amounts. Here we’ll give you our top picks and which ones rank high on Dr. Sears’ approval list. Dr. Sears Best of the Best: The following vegetables rank high in Dr. Sears’ opinion when following the Zone Diet. The reason for this is not only are they a good source of protein, but their ratio of protein to carbohydrate is high, ensuring that you maintain the ideal hormonal balance once consumed. Plus they are rich in fermentable fiber and polyphenols, making them a great addition to any PastaRx Fusilli or Orzo dish. Spinach: 2 cups of fresh spinach = 3 grams of protein. 3 grams of protein might not sound like a lot, but if you’ve ever cooked with spinach you know how quickly it wilts down to almost nothing. One 10oz package of baby spinach (probably shrinks to about 1+ cups once cooked) supplies 7 grams of protein not to mention being a powerhouse when it comes to our daily intakes of vitamins and minerals (e.g. supplying 1100% of the Daily Value of Vitamin K). Low levels of vitamin K in the blood have been linked to a higher risk of bone fractures, so this is a great way to boost your levels. In addition to Vitamin K, 10oz of spinach meets your entire daily intake for Vitamin A, 89% Vitamin C and is rich in Calcium, Iron, Magnesium and Manganese. Of course cooking or sautéing gives you the most bank for your buck nutritionally speaking based on how much you can consume, but even replacing iceberg or romaine with spinach in your salads can really elevate its nutritional profile. Mushrooms: 1 cup of mushrooms = 2 grams of protein and 15 calories. Don’t be fooled by the color of this veggie. Just because it’s white doesn’t mean its lacking nutrients. Where many fruits in vegetables are rich in vitamin A, C and Potassium, what makes mushrooms unique is they provide nutrients other fruits and veggies don’t typically offer. Mushrooms are a great source of vitamin D supplying 114% of our recommended daily intake in just one serving (great for those who avoid dairy!). They are also rich in Copper (40% DV), Selenium (34%), Zinc (7%) and a variety of B vitamins too. Sauté in a little olive oil, salt and pepper and you have a great addition to any meal! Asparagus: 5 spears = 2 grams of protein with 2 grams of fiber. 5 spears might not sound like much when it comes to asparagus, but even this small amount supplies 10% of the DV for Vitamin C along with small amounts of vitamin A, calcium and iron. Ever wonder why your urine is so fragrant after consuming asparagus? During digestion sulfurous amino acids in the vegetable are broken down resulting in its odor. Only 22-50% of the population can actually smell the pungent odor asparagus produces in the urine. Are you part of the lucky bunch? Kale: 2 cups= 2 grams protein. Kale definitely had its moment in the sun popping up in everything from shakes and smoothies to kale chips. Nutritionally speaking in addition to its fermentable fiber and polyphenol content, kale has a lot to offer so it’s worthy of its praise. Just 2 cups contains 13% of the DV for Vitamin A, 16% vitamin C, 71% vitamin K, 15% calcium, 20% Manganese, and 6% Potassium. Plus at 7% of the DV for fiber it helps keep you full and promotes good digestion too! Broccoli 1 cup= 2 grams protein. Broccoli is part of the cruciferous vegetable family, a group known for its cancer preventive properties. It’s naturally low in calories and sodium and a good source of fiber in addition to being rich in vitamins, minerals, and phytochemicals. For certain groups 1 cup of raw broccoli contains almost the full daily requirement for Vitamin C (90 % DV) and Vitamin K (77% DV) in addition to providing many other nutrients such as potassium, Vitamin A, and lutein which is great for eye health! Cauliflower: 1 cup= 2 grams protein. Another member of the cruciferous family cauliflower contains glucosinolates, sulfur-containing phytochemicals linked to their role in reducing the risk of certain types of cancer. Just 1 cup supplies 8% of the DV for fiber, 57% of the DV of Vitamin C, B Vitamins and lots of minerals too. Brussels sprouts: 1 cup= 3 grams protein. Brussel Sprouts may be the highest in this bunch for their fiber content per cup at 3 grams or 12% of the daily value. Also a member of the cruciferous family, Brussel sprouts contain alpha-lipoic acid which has been shown to be beneficial in individuals with diabetes to help lower glucose levels, improve insulin sensitivity and prevent oxidative stress. Plus it’s rich in B-vitamins and clocks in at 130% of vitamin K, 83% Vitamin C, along with many minerals too. Artichokes: 1 medium artichoke= 4 grams protein. It also contains 7 grams of fiber or 25% of our recommended intake. In addition to healthy digestion and keeping us fuller longer, dietary Fiber has been shown to help support healthy blood cholesterol levels, lower the risk of heart disease and help promote good bacteria in the gut. Artichokes are also high in folate, which is important for woman of child bearing age, along with being a good source of numerous vitamins and minerals. Don’t have the time to cook, try using artichoke hearts instead which are a great addition to any salad or pasta dish! Good Carbohydrates: These veggies get an OK rating by Dr. Sears’. They are slightly higher on the protein to net carbohydrate ratio so should be consumed in smaller amounts although excellent sources of fermentable fiber. Garlic: 10 cloves 2 grams protein, 10 grams carbohydrate Onion: 1 cup 2 grams protein, 15 grams carbohydrateLeeks: 1 cup chopped, 1 gram protein, 13 grams carbohydrateBeets: 1 cup sliced, 1 gram protein, 13 grams carbohydrate Satisfactory Carbohydrates: The following list of vegetables and legumes meet Dr. Sears’s approval, but again caution should be taken since the protein to net carbohydrate content is a bit on the higher side. Eggplant: 1 cup cubed <1 gram protein, 5 grams carbohydrate Peppers: 1 cup chopped >1 gram protein, 7 grams carbohydrate Tomato (not really a vegetable, but a fruit): 1 cup cherry tomatoes >1 gram protein, 6 grams carbohydrate Beans: ¼ cup 3.5 grams protein, 10 grams carbohydrate Lentils: ¼ cup 4 grams protein, 9 grams carbohydrate What is considered a serving of vegetables? When using vegetables with PastaRx, we use the same guidelines as the USDA for serving size. If you are eating fresh vegetables, a serving size is 1 cup (2 cups for leafy green vegetables). For cooked vegetables, a serving size is considered to be ½ a cup (1 cup for leafy green vegetables). For those who follow the Zone Diet and consume meat, poultry or fish, legumes would fall in the vegetable group, but we realize that for vegetarians, vegans, and individuals who rarely eat these foods, you may consider legumes as part of your protein requirements. In this case we would want to ensure you are consuming adequate amounts of vegetables in addition to this. How much should you consume? We suggest aiming to have 3-4 vegetables servings at each meal when using PastaRx as your protein source. The goal being to have 7-8 servings of vegetables per day. If following the classic Zone Diet you can use the block guide to help determine your needs here. On the go? Click to download as PDF. Listing of Vegetables and their Ratio of Protein/Net Carb as an addition to PastaRx Below is a list of vegetables and legumes for adding to Zone PastaRx. Based on Dr. Sears' recommendations if the Protein/Net Carb ratio is greater than 0.79 it will help to enhance the hormonal response when using PastaRx as your protein source. Note: The asterisks below denote vegetables naturally rich in either fructooligosaccharides (FOS) or glucooligosaccharides (GOS). These are considered prebiotics and a type of non-digestible carbohydrate. One asterisk signifies it is *rich in FOS and two means ** rich in GOS. {{cta('4f5c5df9-024e-4218-ab5e-8490f8243f6f')}}
What Is the Ketogenic Diet and How Does It Compare to the Zone Diet?
Over the past few months we’ve received a number of inquiries regarding Dr. Sears’ stance on the Ketogenic Diet and how it relates to the Zone in terms of health and weight loss. Is this just the next diet craze or is it as good for weight loss and health as it’s touted to be? What Is the Ketogenic Diet? The ketogenic diet is a high-fat, low carbohydrate diet consisting of approximately 75% fat, 20% protein and 5% carbohydrate. Compare this to the Zone which is moderate in these macronutrients and supplies 30% fat, 30% protein and 40% carbohydrate as total dietary calories. The Ketogenic Diet is based on getting the body into a state of ketosis (hence “keto”). Ketosis is a back-up metabolic system used to provide the brain with an energy source, called ketones, if glucose isn’t available or if blood levels fall too low. What’s the Buzz About? The popularity in the Ketogenic Diet stems from the quick weight loss it produces and its perceived health benefits. The diet is thought to increase the body’s ability to burn stored body fat and lower insulin levels. It’s important to note that the weight loss that stems from this diet isn’t necessarily fat loss, despite fat being the preferred/primary fuel on this eating plan. Weight Loss from the Ketogenic Is Not From Stored Body Fat In general, when we lose weight, it results from one of three factors: the loss of retained water, loss of muscle mass or loss of stored body fat. The ideal scenario would be to lose stored body fat. Ketogenic diets can promote an initial loss of retained water that comes with the depletion of glycogen (storage form of glucose). This is because stored glycogen retains significant levels of water. As the glycogen levels are reduced (due to limited carbohydrates in the diet), the retained water associated with that stored glycogen is also rapidly lost through increased urination. Although the loss of weight on a scale can be considerable in the first few days of a ketogenic diet, it will result in little loss of stored body fat. The loss of stored body fat only comes with significant calorie restriction as the body has many biological processes that help us to preserve it. Why You Don’t Lose Fat on the Ketogenic Diet Ketogenic diets are high in fat, which means the blood levels of fat will also be increased. As the availability of glucose in the blood decreases and the availability of fat increases, the metabolic flexibility (inherent in muscle cells) switches to using circulating fat as the preferred source of fuel for energy production (a.k.a. ATP), instead of glucose. This leads to the misconception that by getting into a state of ketosis you burn stored body fat. Instead, it is that the higher levels of dietary fat entering the blood stream are now becoming the preferred source of energy. Furthermore, a ketogenic diet being low in carbohydrates lowers insulin levels so less of that circulating fat can be stored in adipose tissue for long-term storage. Protein can also increase insulin levels resulting in circulating fat being transported into the adipose tissue for storage. This is why eating a high-fat diet containing excess calories, but with adequate levels of protein would not result in any fat loss, even though the carbohydrate content of such a diet can be very low. Hormonal and Physiological Changes that Take Place on Long-term Ketogenic Diets What is known from clinical studies is that significant hormonal changes take place on ketogenic diets and it’s not necessarily for the better. Here is a snap shot of the hormones impacted when following the diet long-term. Hormonal Changes Insulin1 Thyroid 2 Cortisol 2 Testosterone 3,4 Physiological Changes Immune Function 5 Mental and Physical Fatigue Due to Low Blood Sugar 6 Gut Dysbiosis 7,8 Since the ketogenic diet is limited in carbohydrates, it will not supply enough fermentable fiber for gut health. This lack of fermentable fiber will reduce the production of short-chain fatty acids (SCFA) that are required for maintaining the integrity of the mucus barrier and tight junction of the mucosa as well as increasing the production of T-regulatory cells. The end result is a greater likelihood of metabolic endotoxemia which can lead to weight regain. Loss of Muscle Mass 9 Stimulation of protein synthesis requires the combination of insulin (to drive amino acids into the muscle cell) and testosterone (to activate the receptors that signal for the stimulation of new muscle formation. Both hormones are decreased in ketogenic diets thus making it difficult to maintain muscle mass. Why the Zone Diet Is Preferable to the Ketogenic Diet A few years back, we set out to test how the Zone Diet compared to a Ketogenic Diet. This study kept both the protein and total calorie intake constant between a ketogenic diet and the non-ketogenic Zone Diet10. It controlled the diet for the first six weeks by supplying all the food to the subjects. These were calorie restricted diets (1,500 calories per day) to ensure that there was a sufficient calorie deficit to determine the effect of the two diets on loss of stored body fat, which can be only be achieved if a calorie deficient is maintained for long enough period of time. In the first three weeks of the study, the weight loss of the non-ketogenic Zone Diet and the ketogenic were essentially the same. However, in the second three-week period, the weight loss on the non-ketogenic Zone diet was greater than compared to the ketogenic diet. The same was true for fat loss. Even though it was a calorie restricted diet, there was no change in the fat-free (i.e. muscle mass) mass of either group during the six-week period indicating that the protein intake (which was equal in both diets) was sufficient to spare the loss of muscle mass. The AA/EPA ratio in the blood is indicative of inflammation. On the ketogenic diet, this inflammatory marker doubled during the six-week period of the study, whereas there was slight lowering on the non-ketogenic Zone Diet. Furthermore, mental state and exercise capacity of the subjects following the non-ketogenic Zone Diet improved during the study when compared to the subjects following the ketogenic diet. This study presented evidence that there were no advantages of a ketogenic diet compared to one with equal protein, calories, and higher carbohydrate and lower fat content such as the Zone Diet. In addition, the study suggested that a ketogenic diet significantly increases inflammation in a relatively short period of time compared to non-ketogenic Zone Diet. Summary Although initial weight loss (but not necessarily fat loss) on a ketogenic diet may be higher compared to a non-ketogenic diet, there are no long-term differences in overall weight loss. This may be due to the changes in hormonal responses induced by a ketogenic diet. Furthermore, the hormonal and inflammatory changes induced by a ketogenic diet may have significant adverse health consequences as suggested in epidemiological studies. Fat loss is only achieved by calorie restriction and can be maintained only if the diet used is one that is without hunger or fatigue so that the fat loss can be maintained for a lifetime. This can be achieved by a calorie-restricted diet that is adequate in protein to prevent the loss of lean muscle mass, supplies adequate levels of carbohydrates to reduce the generation of ketone bodies and promote gut health, maintains adequate levels of blood glucose for the brain, and finally contains a low level of dietary fat to encourage the use of stored fat for energy by the rest of the body. That’s the promise of the Zone Diet.{{cta('cd305230-6e34-42f6-9e2c-c2beda556f50')}}References: Foster GD, Wyatt HR, Hill JO, Makris AP, Rosenbaum DL, Brill C, Stein RI, Mohammed BS, Miller B, Rader DJ, Zemel B, Wadden TA, Tenhave T, Newcomb CW, and Klein S. “Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial.” Ann Intern Med 2010 153:147-57 Ebbeling CB, Swain JF, Feldman HA, Wong WW, Hachey DL, Garcia-Lago E, and Ludwig DS. “Effects of dietary composition on energy expenditure during weight-loss maintenance.” JAMA 2012 307:2627-2634 Anderson KE, Rosner W, Khan MS, New MI, Pang SY, Wissel PS, and Kappas A. “Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man.” Life Sci. 1987 40:1761-1788. Lane AR, Duke JW, and Hackney AC. “Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training.” Eur J Appl Physiol 2010 108:1125-1131. Sephton SE, Dhabhar FS, Keuroghlian AS, Giese-Davis J, McEwen BS, Ionan AC, and Spiegel D. “Depression, cortisol, and suppressed cell-mediated immunity in metastatic breast cancer.” Brain Behav Immun 2009 23:1148-1155. White AM, Johnston CS, Swan PD, Tjonn SL, and Sears B. “Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study.” J Am Diet Assoc. 2007 107:1792-1796. Duncan SH, Belenguer A, Holtrop G, Johnstone AM, Flint HJ, and Lobley GE. “Reduced dietary intake of carbohydrates by obese subjects results in decreased concentrations of butyrate and butyrate-producing bacteria in feces.” Appl Environ Microbiol 2007 73:1073-1078. Cani PD, Amar J, Iglesias MA, Poggi M, Knauf C, Bastelica D, Neyrinck AM, Fava F, Tuohy KM, Chabo C, Waget A, Delmée E, Cousin B, Sulpice T, Chamontin B, Ferrières J, Tanti JF, Gibson GR, Casteilla L, Delzenne NM, Alessi MC, and Burcelin R. “Metabolic endotoxemia initiates obesity and insulin resistance.” Diabetes. 2007 56:1761-1772. Fujita S, Rasmussen BB, Cadenas JG, Grady JJ, and Volpi E. “Effect of insulin on human skeletal muscle protein synthesis is modulated by insulin-induced changes in muscle blood flow and amino acid availability.” Am J Physiol Endocrinol Metab 2006 291: E745–E754. Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, and Sears B. “Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 2006 83:1055-61.
Then & Now: Calorie Restriction and the Impact on Disease
Reduce your risk of chronic disease by making simple changes to your diet. Starting with Hippocrates 2,500 years ago, to Luigi Carnaro 400 years ago, to Dr. Barry Sears today, data continues to prove that a calorie restricted diet can reduce your risk of chronic disease. Discover how you can benefit from history repeating itself. More than 400 years ago, Luigi Cornaro demonstrated that calorie restriction increases your health span. The story began in the year 1507, when Cornaro, a Venetian nobleman, was near death at age 40 due to a poor dietary lifestyle. At that point, he started a rigorous calorie-restriction program. Starting at age 83, Cornaro wrote three widely-read diet books. When Cornaro died at age 99, his death was due simply to old age, not from any chronic disease. Calorie Restriction is Not Malnutrition Calorie restriction is not the same as starvation. It usually consists of a 30% reduction in normal caloric intake without sacrificing any nutrition. A recent study set out to validate the impact of calorie restriction on species closest to humans.1 The researchers used rhesus monkeys which share 93% of the same genes as us and live for about 30 years. So essentially you can assume these findings from monkeys should be applicable to humans. Virtually all the earlier work on calorie restriction had been done in worms and mice which are not quite the same as humans in terms of genes or lifetime. What was impressive about this study, was that it was a 30-year experiment to determine the long-term consequences of caloric restriction versus normal intake. When the calorie restriction was started after the monkeys had reached maturity, they didn’t live that much longer than those fed a normal diet. They did however have significantly lower levels of cancer, heart disease, and insulin resistance than controls consuming a normal laboratory diet. The authors state that there are clear parallels between humans and rhesus monkeys and that it is quite probable that the healthy effects of calorie restriction seen in monkeys will also be visible in humans. The Advantages of a Calorie-Restricted Diet To understand the real advantage of a calorie-restricted diet requires an understanding of the link between diet and inflammation. A calorie-restricted diet is also an anti-inflammatory diet. This means that chronic diseases with a strong inflammatory linkage such as obesity, diabetes, Alzheimer’s, heart disease, and cancer to name just a few, can either be prevented or significantly managed following such an eating plan. One would think following an anti-inflammatory diet should be the goal of health care reform. This could be our answer to continually rising healthcare costs, especially since the majority of those costs come when we are plagued chronic disease in our last years of life? Today health care “reform” generally increases the size of your deductible before your health insurance actually kicks in. The best strategy to overcome such “reform” is simply to not to get sick in the first place. That is the promise of calorie restriction. The proof it works was demonstrated in the above mentioned 30-year rhesus monkey study. Of course, calorie restriction in free living humans is only possible if you are never hungry or fatigued. The Zone Diet was built upon this concept. That makes the Zone Diet a lifelong dietary program to treat heart disease and diabetes by reducing inflammation. The caloric ratio of the macronutrients (carbohydrates to protein to fat) is approximately 40–30–30. This balance allows for stabilization of blood sugar to prevent hunger and fatigue. The Zone is also nutritionally superior (if not greatly exceeding standard diet) if the carbohydrates consumed are primarily non-starchy vegetables. These will be exceptionally rich in essential nutrients including polyphenols and fermentable fiber (i.e., prebiotics) necessary for gut health. If you take the 30% calorie restriction in the rhesus monkey study and applied it to humans, that would mean an average adult male would consume 1,500 calories per day and an average female 1,200 calories per day. It doesn’t sound like a lot a calories, but without the correct balance of macronutrients, those decreased calorie levels would likely generate constant hunger and fatigue. Obviously, this would make it difficult to live the rest of your life regardless of the health benefits. I put forward the balance of macronutrients necessary for controlling hunger and fatigue in my first book, The Zone.2 A decade later, those same recommendations were the foundation of the new dietary guidelines of the Joslin Diabetes Center at Harvard Medical School for treating obesity and diabetes.3 This year, Joslin published their 5-year study on diabetic patients following such a dietary program.4 The results were exceptionally encouraging for all diabetics. And if they are good for diabetics, then they will be extraordinary for non-diabetics. How to Combat Hunger on a Calorie Restricted Eating Plan Your first thought might be: How can I comply with this monkey food business, I’ll surely die. I guarantee you that the monkeys didn’t die following a calorie-restricted diet and neither will you. How? First, the carbohydrate intake on the Zone Diet is limited to about 40% of total calories. This ensures that the brain gets its daily need for glucose, which is about 130 grams of glucose. The Zone Diet contains 100 to 150 grams of carbohydrates (400 to 600 calories), split over three meals and one or two snacks, which easily supplies that level of glucose for optimal brain function. However, if these carbohydrates were mostly composed of non-starchy vegetables then to consume 400 to 600 calories of carbohydrates would require you to eat approximately 4 pounds per day. Although this represents only about 50 – 67% of the total amount of carbohydrates in our typical American diet, you can see it may be difficult to consume the required amounts for the Zone Diet because of the very low glycemic index of the carbohydrates. Furthermore, you never want to consume more than 30 to 40 grams of carbohydrates at any one meal. Any greater amount is going to generate excess insulin, which makes you hungry and fatigued by driving down blood glucose levels. The result is you are constantly hungry, searching for food all the time. The secret of the Zone Diet is that the glycemic load of a meal is balanced by adequate levels of low-fat protein (25-30 grams) at each meal to help stabilize blood sugar levels and to release satiety hormones (like PYY and GLP-1) from the gut to tell the brain to stop eating. The Zone Paradox: Fewer Calories Doesn’t Equate to Hunger or Fatigue Although the Zone Diet is a calorie-restricted diet, you will not be hungry or fatigued. This is the Zone Paradox. It is untrue that the Zone Diet is a high protein diet. Yet, following the Zone Diet guidelines you still get the absolute protein intake of the typical American diet because even though the percentage of protein (30% of total calories) is higher, the total number of calories being consumed daily is restricted. Because of its calorie restriction, it is also a low fat diet in absolute terms. Finally since you always consume more carbohydrates than protein, it is difficult to refer to the Zone Diet as a high-protein, low-carbohydrate diet. It’s simply not correct since you are always consuming more carbohydrates than protein at a meal. Thus, the best description of the Zone Diet it is a calorie-restricted, protein-adequate, carbohydrate-moderate, and low fat dietary plan. Who could argue with that? Obviously not the Joslin Diabetes Center at Harvard. As Hippocrates said 2,500 years ago, “Let food be your medicine and medicine your food.” Luigi Cornaro demonstrated it works 400 years ago, and today the Zone Diet makes it possible to live better with the least amount of effort if you are willing to balance your meals to live a life without hunger or fatigue.{{cta('daffa570-1055-4766-af51-e09d66a17e47')}}References: Mattison JA et al. “Caloric restriction improves health and survival of rhesus monkeys.” Nat Comm 8:1-12 (2017). Sears B. The Zone. Regan Books. New York, NY (1995). Giusti J and Pizzotto J-A. “Interpreting the Joslin Diabetes Center and Joslin Clinic clinical and nutrition guidelines for overweight and obese adults with type 2 diabetes.” Curr Dia Rep 6:405-408 (2005). Hamdy O et al. “Long-term effect of intensive lifestyle intervention on cardiovascular risk factor in patients with diabetes in real-world practice: a 5-year longitudinal study.” BMJ Open Dia Res Care 5:e000259 (2017).
Lose Weight at Your Favorite Restaurants
Americans spend more money eating out than they do buying groceries. Today, we rely heavily on restaurants and takeout meals not just as an excuse for indulgent behavior, but as a necessity due to our busy lifestyles. It is possible to eat these prepared foods without impacting your waistline. More than ever, restaurants are catering to a healthier clientele, so it’s easy to stay in the Zone while eating out. Waitstaff are accustomed to answering questions about how foods are prepared so if you want to know the types of oils, if you can double the veggies, or add protein to your salad, don’t be afraid to ask. Here are some tips for navigating numerous cuisines while staying in the Zone. Keep Dining Out Simple in 3 Easy Steps The Zone Diet is easy to follow when dining out. Divide your plate into three equal parts. On one-third of your plate, put some low-fat protein that is no bigger or thicker than the palm of your hand. That’s about 3 ounces of low-fat protein for women and 4 ounces of low-fat protein for men. Fill the remaining two-thirds of the plate with colorful, non-starchy vegetables, especially those from the Mediterranean region (e.g. tomato, eggplant, artichokes). Add a dash of heart healthy monounsaturated fat, such as olive oil, slivered almonds, walnuts or guacamole. With these tips, you can successfully create a healthy Zone meal anywhere. Even if you deviate slightly, you can always get back on track at your next Zone meal. American Cuisine Many American restaurants overdo it on the amount of protein they serve, especially when it comes to steak. When you order an entrée, ask for a to-go bag and immediately cut the protein in half and take the other half for a meal to enjoy later. Avoid the starchy sides like mashed potatoes, rice and French fries, and ask for double vegetables instead. Here are some menu items in a traditional steakhouse that are Zone Friendly: Seared Ahi Tuna appetizer with a side of vegetables Chicken or Shrimp Caesar Salad (dressing on the side) Grilled Chicken on the Barbie Atlantic Salmon or Lobster Tails with vegetables on the side Steak (consume in moderation, go for leaner cuts and try to avoid cream sauces on top.) If you find yourself eating fast food, try a soup/salad combo. Broth-based soups that contain lots of vegetables and garden salads with grilled chicken and low-fat dressing on the side are good options. At McDonalds, Burger King or Wendy’s consider having a plain hamburger or grilled chicken sandwich without the bun and add a side salad. Wendy’s also serves chili, which is a good alternative too! Asian Cuisine (Chinese, Japanese, Korean, Mongolian, Taiwan and Others) When eating Asian cuisine, hold the rice and noodles. No matter how healthy the rest of your meal looks, the starchy carbohydrates have a tendency to leave you feeling hungry shortly after you finish your meal. Instead, aim for foods that have a mix of lean protein and favorable carbohydrates like those found in fruits and vegetables. Entrées served in Asian restaurants are more likely to be larger than one portion, so consider splitting an entrée with someone else or taking the other half to go. Use chopsticks. The chopsticks help you to eat slower since you can’t get as much food in each bite. You’ll be less likely to overeat because you'll feel fuller quicker. Try to avoid the sweet-and sour and coconut sauces and go for the ponzu, rice-wine vinegar, wasabi, ginger or low-sodium soy sauces instead. The following are menu items worth considering: Wonton, Miso or Hot-and-Sour Soup Edamame Cucumber Salad Chicken Vegetarian Lettuce Wraps Lightly stir-fried entrees with lots of boiled, broiled, steamed vegetables Indian Cuisine Although many traditional Indian entrées are prepared with clarified butter, fried or sautéed, it doesn’t mean you have to rule out this cuisine completely. Many entrées include legumes and vegetables with meat being used as a condiment. For appetizers, start with salads or yogurt dishes containing chopped vegetables. Choose chicken and seafood over beef and lamb, and try to keep it to one protein option. Here are some standard menu items to consider: Dal Soup Chicken and Cilantro Soup Vegetable Soup Garden Tandoori Tikka Salad Tandoori Grilled Vegetable Salad Three Bean Salad (avoid potatoes if included) Chicken Tikka Chicken Tandoori Italian Cuisine When dining Italian, eat like the Italians. It is a misconception that the bulk of the diet in Italy is large portions of pasta and pizza. In actuality, pasta and pizza make up a small portion of their meals. The rest is lean protein and vegetables. Order dishes that contain lean meats, chicken or fish, and ask for extra grilled vegetables on the side. Avoid pastas and breads. When ordering entrées containing sauces, stick with marinara and tomato-based sauces rather than cheese and cream sauces. Here are some ideas: Caprese Salad Warm Spinach Salad Chicken Caesar Salad (avoid croutons and ask for dressing on the side) Insalata Blu Scallops and Spinach Salad Grilled Chicken or Shrimp Spiedini Grilled Salmon or Halibut Mexican Cuisine Enjoy the spices and heat of Mexican cuisine while limiting your intake of the starchy carbohydrates found in flour tortillas and rice. Many restaurants offer great choices for salads. Just avoid the fried tortilla shell they come in, and ask for a vinaigrette dressing on the side. Use lean meats, black beans, salsa and avocado for fillings, and go easy on the mixed cheeses and sour cream. Grilled chicken and fish are usually easy to come by, but instead of rice, have the black beans with extra vegetables. Here are some Zone favorable suggestions: Guacamole (swap out chips for Jicama- a crunchy root vegetable high in fiber) Chicken Fajita Salad (go easy on tortilla strips and bacon) Spicy Garlic and Lime Grilled Shrimp Salad Margarita Grilled Chicken Fajitas/Enchiladas (avoid the flour tortillas and taco shells and keep it to just the filling) Eat Out Without the Guilt If you follow the three Zone steps above, eating out is simple and allows you to navigate any cuisine. Even dessert isn't off the table—mixed berries with a little whipped cream is sure to satisfy your sweet tooth. If you end up straying a bit, just remember you can get back on track at your next meal. Straying from time to time doesn’t have to be an excuse to give up on your commitment to healthier living. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}}
Why We Get Fat (In All the Wrong Places) As We Age
Of all the questions about aging, inquiries about putting on weight as you get older is one of the most commonly asked. A typical answer from medical experts is that "it’s complex" – shorthand for "I don’t know.” And if they don’t know, then how can they help their patients? Well, let me simplify the answer for you, because aging doesn't mean you need to put on extra weight. Fat cells are necessary: They keep you warm First, let’s start with some background on fat cells. Fat cells have one primary purpose, which is to store fat and then release it for future energy production. Most of that energy simply keeps the body warm at 98.6 degrees. Prior to birth, the mother is doing most of the work to keep the fetus warm. After delivery, the newborn child has to keep themselves warm. This is why the number of fat cells tends to triple in the first six years of life, and then stabilize until the child reaches adolescence. Once you reach adolescence, your hormones start changing the game. In females, an increase in estrogen causes the formation of new fat cells, as well as filling up existing fat cells with more fat on the hips, buttocks and breasts. This extra fat represents a potential energy reserve for lactation in case of pregnancy. Once adolescence is over for females, the formation of new fat cells and their increased filling virtually stops. This is why at age 25, females will have about twice the percent body fat and more fat cells than males. The increase in testosterone in males will not increase new fat cell formation. After adolescence, the number of fat cells in both males and females remains about the same. Although the number of fat cells remains relatively constant for the rest of your life, the amount of fat that each one contains can be highly variable. This variability is a result of either aging, resulting in the decrease of estrogen or testosterone, or increasing levels of insulin resistance caused by increased inflammation. In either case, those unfilled fat cells start filling up. It may not be the carbs, but inflammation that's the culprit The real reason for increased fat gain after age 25 is increased insulin resistance. This condition is caused by increased inflammation in your insulin-sensitive cells, making it difficult for insulin to communicate its metabolic message to the interior of its target organs in the liver, muscles, and adipose tissues. This increasing insulin resistance forces the pancreas to produce even more insulin to try to get into the target tissues to respond. As a result, insulin levels rise in the blood and stay constantly elevated. In the case of fat cells in the adipose tissue, these constantly elevated insulin levels drive circulating fat into your existing fat cells as well as block the release of stored fat. In essence, excess insulin caused by insulin resistance not only makes you fat, but also keeps you fat. Contrary to popular thinking, carbohydrates don’t per se increase insulin, because insulin levels will rise and fall naturally when you eat carbohydrates as long as you don’t have insulin resistance. However if you have insulin resistance, then the levels of insulin in the blood will remain constantly elevated. The result is you will have increased fat deposition into your existing fat cells. What causes insulin resistance is not carbohydrates, but increased inflammation. Even if you aren't gaining weight, you're still probably getting fatter Why do we gain more fat as we age? The hypothalamus in the brain controls your energy-balance system which normally keeps your weight constant. This is known as your "genetic set point." Consider the hypothalamus as a weight control thermostat. However, the same inflammation that causes insulin resistance can also disturb that weight control thermostat in your brain. If it does, then any excess calories that you eat will be accumulated as extra body fat. Typically, you gain about 1% of your body weight as additional fat each year after age 25. It only takes a 0.5% change in the weight control thermostat in the hypothalamus to cause that fat gain. That doesn’t seem like much, but if you weigh 180 pounds, that means you may be adding potentially 36 pounds of extra fat in 20 years unless you watch your calorie intake like a hawk and maintain an active exercise program. Virtually no one does after age 25 because life gets in the way. Yet, although your body fat may be increasing, your weight might not change over the years because you are also losing muscle mass. Thus, your weight on the scale remains the same. This is when you'll begin to notice a change in your body composition by the fit of your clothes. This is why measurements like BMI that are based on weight are relatively poor markers of obesity, while my Body Fat Calculator will give you a more true measurement on your muscle vs. fat composition. Once you reach 25% body fat as a male or 35% body fat, as a female you can consider yourself obese regardless of your BMI. News flash: Being obese is not necessary unhealthy You heard it right. Simply being obese is not necessary unhealthy – as long as much of the extra body fat is subcutaneous fat under the skin, as opposed to visceral fat (i.e. belly fat). While there is a significant biological benefit of subcutaneous fat for females for pregnancy, it has little adverse effect on your metabolic health. This is why about 15% of obese individuals fall into the category of “metabolically healthy obese.” In contrast, while it may taste good getting there, having a beer belly is not healthy. When you start seeing fat accumulate in your abdomen, you have visceral fat also commonly referred to as a "beer belly." Visceral fat, unlike subcutaneous fat, has nothing but adverse health effects. In particular, the higher the level of visceral fat, the more likely you will be to develop future chronic diseases such as metabolic syndrome (pre-diabetes), fatty liver, diabetes, and heart disease. So what causes you to accumulate visceral fat instead of subcutaneous fat as you age? If you guessed a combination of hormones and inflammation, you would be correct. Hey Guys: Boosting testosterone doesn't need to weigh you down We've known for more than 25 years that visceral fat in males is correlated with decreased levels of testosterone and increased insulin resistance. Reducing insulin resistance is hard because you have to reduce inflammation and that requires following an anti-inflammatory diet for a lifetime. On the other hand, increasing testosterone is easy if you are using a drug. This helps explain why prescription sales of testosterone supplements increased more than 500% from 1993 to 2000. Today, testosterone supplement sales are greater than $2 billion dollars per year in the United States, and are estimated to reach $5 billion dollars per year by 2020. There are three reasons why men take testosterone supplements: To get stronger To lose visceral fat To have more sexual vitality But do testosterone supplements actually work? Science can answer that question. In experiments where a condition of low testosterone levels (aka “low T”) was created in healthy young men with normal testosterone levels, and then their testosterone and estrogen levels were modified separately, increased testosterone levels increased muscle mass and strength. However, fat gain is actually due to deficiency in estrogen production, not lack of testosterone. As for sexual vitality, you need a combination of both testosterone and estrogen. So what's a guy to do? All of this illustrates that controlling body fat in males is a little more complicated than just supplementing with testosterone. In men older than 65 and with “low T,” in experiments where their testosterone levels were elevated to those of 30 year-old men, there were significant benefits in sexual function. However, existing erectile dysfunction drugs did a better job than testosterone supplementation. Increased testosterone did minimal benefits in mood and depression, and no benefit in leg strength (measured by distance they could walk in 6 minutes), nor on their vitality. Not very encouraging results. I am sure these relative pathetic results will not negatively affect testosterone sales. Why? This is just another case on how drug marketing hype trumps real science. Hey Ladies: Estrogen may make you look younger, but there's a price What about estrogen for women to reduce visceral fat? Visceral fat is not associated with estrogen deficiency, but with an excess of free testosterone. Most of the testosterone and estrogen in both men and women is bound by sex hormone binding globlins (SHBG) that control the levels of the free hormone that can interact with its receptors. Therefore, as levels of SHBG decrease, there is an increase in free testosterone in women. This helps explain why oral estrogen supplementation made women look younger, because the oral estrogens increased SHBG levels and that caused a decrease in free testosterone. As the free testosterone levels in women taking oral estrogens dropped, so did their levels of visceral fat. The end result, they looked younger. Of course, taking prescription oral estrogens increase your likelihood of cancer, but many consider that a small price to pay for looking thinner and younger. Forget hormone supplements and focus on reducing insulin resistance If taking prescription estrogen is not the answer to reducing visceral fat in females, then what about going back to reducing insulin resistance by the diet? That approach works. The elevated insulin coming from insulin resistance causes a decrease in SHBG levels in females. Bottom line: if you reduce your insulin levels, you lose fat. This is true for both males and females. The only way to reverse insulin resistance is to follow an anti-inflammatory diet. We hear a lot about insulin resistance, but very little on how to reverse it. Yet, you can improve your insulin resistance in just a few days of significant calorie restriction (about 1,100 calories per day). The only problem is that you have to do this for lifetime without hunger or fatigue, and reducing calories by that much forever will make you starve to death, right? The best way to reduce insulin resistance remains an anti-inflammatory diet like the Zone Diet. This means a calorie-restricted diet that is protein-adequate, moderate in carbohydrate, and low in fat especially pro-inflammatory fats such as omega-6 fatty acids and saturated fats like palmitic acid. Using Zone Pasta as your primary protein source for your Zone meals makes it easy to follow for a lifetime, and our recent clinical trials strongly supports that statement. And guess what? You'll never be hungry. Say goodbye to beer bellies and cellulite Other benefits of reducing insulin resistance include a decreased likelihood of diabetes, heart disease, and Alzheimer’s. Yet, most men remain more concerned by their beer bellies, while women remain concerned by their cellulite – because this weight can be seen in the mirror right now. Cellulite appears when fat cells in the subcutaneous area like the buttocks expand and push through the dermis giving a puckering effect to skin. You see this protrusion because the skin that surrounds the buttocks is thinner than the skin that surrounds the abdominal area. This is why males and females with a beer belly don’t have cellulite in the abdominal region, but with a little effort (like packing on more pounds), men also can develop cellulite. The solution to both cellulite and beer belly is the same: The Zone Diet.{{cta('cd305230-6e34-42f6-9e2c-c2beda556f50')}}References: Sears B and Perry M. “The role of fatty acids in insulin resistance.” Lipids Health Disease 14:121 (2015). Finkelstein JS et al. “Gonadal steroids and body composition, strength, and sexual function in men.” N Engl J Med 369: 1011-1022 (2013). Synder PJ et al. “Effects of testosterone treatment in older men.” N Engl J Med 374611-621 (2016). Sears B. The Anti-Aging Zone. Regan Books. New York, NY (1999). Janssen I et al. “Testosterone and visceral fat in midlife women.” Obesity 18:604-610 (2010). Serin IS et al. “Long-term effects of continuous oral and transdermal estrogen replacement therapy on sex hormone binding globlin and free testosterone levels.” Eur J Obstet Reprod Biol 99:222-225 (2001). Onat A et al. “Serum sex hormone-binding globulin, a determinant of cardiometabolic disorders independent of abdominal obesity and insulin resistance in elderly men and women.” Metabolism 56:1356-1362 (2007). Akin F et al. “SHBG levels correlate with insulin resistance in postmenopausal women.” Eur J Intern Med 20:162-167 (2009). Winters SJ et al. “Sex hormone-binding globulin gene expression and insulin resistance.” J Clin Endocrinol Metab 99:E2780-2788 (2014). Markovic TP et al. “The determinants of glycemic responses to diet restriction and weight loss in obesity and NIDDM.” Diabetes Care 21:687-694 (1998).
6 Steps to Get You in the Zone in 24-Hours
Getting into the Zone doesn't have to be difficult. In fact, here are six tips you can incorporate into your routine as soon as you're done reading this article that will get you on your way toward improved health and wellness. 1. Always eat a Zone meal or snack within one hour after waking. A Zone meal should control hunger for about 4-6 hours, and a Zone snack about 2-2.5 hours. 2. Start every meal and snack with low-fat protein. Simply divide your plate in three equal sections. Add the protein portion and fill the remaining two-thirds of the plate with low-glycemic-load fruits and vegetables and a dash of heart-healthy fat (e.g. olive oil). 3. Eat small, frequent meals throughout the day. Eat every 4-6 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. The best time to eat is when you aren’t hungry. Look for lack of hunger and clear mental focus as signs that you are in the Zone. 4. Don’t forget your omegas and polyphenols. These are the two most powerful ways to enhance the anti-inflammatory benefits of the Zone Diet. 7. Drink water. Aim for at least eight 8-ounce glasses of water a day. 8. Keep it Up. If you can keep this up, you can expect to improve your overall wellness, lose excess body fat and slow down the aging process. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}}
Simple Homemade Zone Meals
Even people who swear by Dr. Sears' new pasta meals should create one homemade Zone meal just about every day. Cooking in the Zone isn't hard to do, especially if Zoners keep packages of frozen chopped onion and chopped peppers in their freezers. If a cup of chopped onion is needed, it's ready to go. Also keep sacks of frozen vegetables, including broccoli florets, handy. Here are some meals, shown for both women and men, that are a snap to make for people on the go. Ginger Chicken Ingredients: Dinner for women 1 teaspoon olive oil 3 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water ½ cup seedless grapes Dinner for men 1 1/3 teaspoons olive oil 4 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water 1 cup seedless grapes Directions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and saute, turning frequently, until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert or garnish dish with grapes. Salmon Patties Ingredients: Dinner for women 3 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 teaspoon refined olive oil ½ apple Dinner for men 4 1/2 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 1/3 teaspoons refined olive oil 1 apple Directions: Flake salmon in a medium bowl. Combine all ingredients except olive oil and mix well with hands. Heat olive oil in pan at medium heat. Shape mixture into a patty and cook for about three to five minutes on each side (or until golden brown). Serve immediately. Have apple for dessert. Tuna and Three Bean Salad Ingredients: Dinner for women 3 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 teaspoon olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce Dinner for Men 4 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 1/3 teaspoons olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce ½ apple Directions: Mix together tuna and beans. Whisk together olive oil, rice vinegar, onion powder and garlic powder. Pour over tuna mixture and toss. Serve over a bed of lettuce. Have fruit for dessert. Chicken and Green Beans Italian Style Ingredients: Dinner for Women 1 teaspoon olive oil 3/4 cup onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 3/4 cup green beans cut into 1-inch pieces 3 ounces precooked chicken Dinner for Men 1 1/3 teaspoons olive oil 1 1/2 cups onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 1 1/2 cups green beans cut into 1-inch pieces 4 ounces precooked chicken Directions: Cook the green beans to your liking - boil or steam. Heat the olive oil in a medium-size saucepan. Add onion and saute until tender. Add tomatoes, bay leaf, Italian seasoning, salt, pepper and chicken. Cover and simmer for 10 minutes. Drain excess liquid from beans, add to the tomatoes and onion mixture and cook for an additional 5 minutes. Remove bay leaf before serving.
Easy Hearty And Healthy Chili Recipe
Fall is here, and with it the familiar chill in the air signaling winter can't be far behind. This satisfying chili is one of my favorite ways to warm up from an afternoon outdoors. It's great for tailgating too. There are a few tips to make the most of this recipe. For a quicker prep time replace the chopped peppers with one package of frozen stoplight peppers (red, yellow and green). You can use ground ostrich or ground emu in place of the turkey. Both have the flavor of beef but are much more Zone friendly. For a thinner chili use the larger can of tomatoes. If you like things on the mild side, reduce the amount of chili powder. I use a low-sodium unfermented type of soy sauce (Bragg's Liquid Aminos) in place of salt. It adds a little salt plus some additional flavor. To double or triple the recipe for a crowd, make it in a stockpot or Dutch oven with a heavy bottom suitable for sautéing the meat and vegetables. Place the optional toppings in cereal-sized bowls so that your family or guests can choose their own. Sue's Turkey Chili (Makes four 3-block servings) Ingredients: 1 large onion, chopped 2-3 cloves garlic, minced 4 teaspoons olive oil 1 1/2-2 tablespoons chili powder 1/2 teaspoon cocoa powder, adjust to your taste 1 1/2 - 2 teaspoons cumin 1 teaspoon onion powder 1 lb. ground turkey 1 large red bell pepper, chopped 1 large yellow bell pepper, chopped 1 large green bell pepper, chopped 1 can diced tomatoes in juice, either 14.5 oz., or 28 oz., do not drain the juice 1/2 can (about 3/4 cup) black beans, drained and rinsed 1/2 can (about 3/4 cup) kidney beans, drained and rinsed 1 teaspoon low-sodium soy sauce Garnish 4 rounded tablespoons shredded low-fat cheese 4 tablespoons plain yogurt Optional Additional Toppings: Diced fresh tomato, diced avocado, sliced jalapeno's, guacamole, cilantro, a few crumbled baked corn chips, chopped scallions, salsa, pico de gallo (a mixture of diced tomatoes, onions, garlic, cilantro, lime juice, salt and pepper), hot sauce Directions: In a large skillet over medium heat sauté the onion and garlic in olive oil until transparent. Stir in the chili powder, cocoa powder, cumin and onion powder, mixing well to thoroughly coat the onions. Add the turkey, stirring constantly until cooked through with no pink remaining. Add the peppers and cook 2 to 3 minutes longer, just until slightly softened. Stir in the diced tomatoes with juice, black beans, kidney beans and soy sauce. Bring to a boil; then reduce heat and simmer, covered, for 20 to 30 minutes. Ladle into bowls to serve. Top each bowl with 1 tablespoon of shredded cheese, 1 tablespoon of yogurt, and the desired optional toppings. Enjoy!
The Real Secret To Weight Loss: Increased Satiety
Satiety is defined as lack of hunger. If you aren’t hungry, then cutting back calories is easy. Unfortunately, Americans seem to be hungrier than ever. This is not caused by a lack of willpower but due to hormonal imbalances in the hypothalamus that tell the brain to either seek more food or spend time on more productive activities. So the real question is not what is the best diet for weight loss, but what is the best diet for satiety? The anti inflammatory diet has been clinically shown to burn fat faster than standard, recommended diets (1-3) as well as decreasing hunger compared to standard, recommended diets (4,5). But then whoever said that standard, recommended diets (like the USDA Food Pyramid) are good? A better comparison might be the anti inflammatory diet versus a Mediterranean diet. I have often said that the anti inflammatory diet should be considered as the evolution of the Mediterranean diet because of its enhanced hormonal control. So where is the data for my contention? The first randomized controlled research appeared in 2007 using patients with existing heart disease (6). In this study, while both groups lost weight, it was only the group on a Paleolithic diet that had any benefits in glucose reduction. So what’s a Paleolithic diet? In this study it was one that supplied 40 percent of the calories as low-glycemic-load carbohydrates, 28 percent of the calories as low-fat protein, and 28 percent from fat (the remaining calories came from alcohol, which didn’t exist in Paleolithic times). That sounds exactly like the anti inflammatory diet to me, so I will simply call it that. On the other hand, the Mediterranean diet was lower in protein (20 percent) and higher in carbohydrates (50 percent) as well as containing far more cereals and dairy products than the anti inflammatory diet. The interesting thing that came out of this initial study was that patients on the anti inflammatory diet were apparently eating fewer calories, but with greater satiety. So they repeated the study again with another set of cardiovascular patients, except they measured leptin levels this time. The results were exactly the same (7), that is the anti inflammatory diet was more satiating per calorie, and there was also a greater reduction in leptin levels. This makes perfect sense since improved glycemic control seen in the first comparison study (6) would have been a consequence of reducing insulin resistance. The decrease in the leptin levels in the second study (7) would have been a consequence of the reduction of leptin resistance. The most likely cause of this hormone resistance would be the anti-inflammatory benefits of the anti inflammatory diet because it decreases cellular inflammation. It’s cellular inflammation that disrupts hormonal signaling efficiency and causes hormone resistance. So here we have two randomized controlled studies (6,7) that indicate the superiority of the anti inflammatory diet compared to Mediterranean diet relative to reducing hormone resistance as well providing greater satiety with fewer calories, just as demonstrated in earlier studies when the anti inflammatory diet was compared to standard recommended diets (4,5). It is increased satiety that is ultimately how you lose weight and keep it off. The anti inflammatory diet appears the easiest way to reach that goal. References: Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, and Christou DD. “A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women.” J Nutr 133: 411-417 (2003). Lasker DA, Evans EM, and Layman DK, “Moderate-carbohydrate, moderate-protein weight-loss diet reduces cardiovascular disease risk compared to high-carbohydrate, low-protein diet in obese adults. A randomized clinical trial.” Nutrition and Metabolism 5: 30 (2008). Fontani G, Corradeschi F, Felici A, Alfatti F, Bugarini R, Fiaschi AI, Cerretani D, Montorfano G, Rizzo AM and Berra B. “Blood profiles, body fat and mood state in healthy subjects on different diets supplemented with omega-3 polyunsaturated fatty acids.” Eur J Clin Invest 35: 499-507 (2005). Ludwig DS, Majzoub JA, Al-Zahrani A, Dallal GE, Blanco I, and Roberts SB. “High glycemic-index foods, overeating, and obesity.” Pediatrics 103:e26 (1999). Agus MSD, Swain JF, Larson CL, Eckert E, and Ludwig DS. “Dietary composition and physiological adaptations to energy restriction.” Am J Clin Nutr 71: 901-907 (2000). Lindberg S, Jonsson T, Granfeldt Y, Borgstrand E, Soffman J, Sjostrom K and Ahren B. “A Paleolithic diet improves glucose tolerance more than a Mediterrean-like diet in individuals with ischaemic heart disease.” Diabetologia 50: 1795-1807 (2007). Jonsson T, Granfeldt Y, Erlanson-Albertsson, Ahren B, and Lindeber S. “A Paleolithic diet is more satiating per calorie than a Mediterrean-like diet in individuals with ischemic heart disease.” Nutrition & Metabolism 7:85 (2010).
Weight Loss or Fat Loss? It Makes A Difference
With the New Year comes the guaranteed resolution for most people to lose weight. Invariably that resolution is usually abandoned some time in February. Part of the reason is that we really don’t know what we are talking about when it comes to weight loss. Weight loss is composed of three separate components: water loss, muscle loss, and fat loss. If you restrict calories, you are going to lose weight. What that weight loss might consist of (water, muscle, or fat) is a very different question. There are no health benefits to water loss (i.e. dehydration) or muscle loss (i.e. protein deprivation), but there is something magical about fat loss. If you can lose excess body fat, then you are virtually guaranteed to lower blood sugar levels, blood lipid levels, and blood pressure. Not surprisingly, drugs used to reduce blood sugar, blood lipids and blood pressure are the biggest sellers in the country. Considering the continuing outcry to reverse our obesity epidemic, no one seems to bother to measure fat loss in any clinical trials. This is why you see a lot of research studies published stating it doesn’t matter what diet you follow because if you restrict calories, you will lose weight. I agree with that statement. But if you want better health (not to mention looking better in a swimsuit), then you want to make sure that you are losing fat at the fastest possible rate while conserving muscle mass at the same time. The published clinical studies that have looked at fat loss make it very clear that the anti inflammatory diet is the best dietary strategy to burn fat faster (1-3). If the moderate-carbohydrate anti inflammatory diet is good, then shouldn’t an even lower-carbohydrate diet like the Atkins diet be better? Not so fast. The published studies comparing the anti inflammatory diet to the Atkins diet make it clear that there are no benefits to consuming a lower-carbohydrate diet that generates ketosis, but there are plenty of negative consequences, such as increased cellular inflammation and decreased capacity for exercise (4,5). But losing weight is relatively easy compared to keeping it off. That’s why the recent DIOGENES study is so important (6). This study makes it very clear that if you want to keep lost weight off, then your best choice is maintaining a diet that has at least 25 percent of the calories coming from protein, and about 40 percent of the calories coming from low-glycemic carbohydrates. That’s the anti inflammatory diet. So if your New Year’s resolution is to lose weight (and really lose fat) and keep it off, then the anti inflammatory diet should be your only choice.{{cta('daffa570-1055-4766-af51-e09d66a17e47')}} References: Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, and Christou DD. “A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women.” J Nutr 133: 411-417 (2003). Lasker DA, Evans EM, and Layman DK, “Moderate-carbohydrate, moderate-protein weight-loss diet reduces cardiovascular disease risk compared to high-carbohydrate, low-protein diet in obese adults. A randomized clinical trial.” Nutrition and Metabolism 5: 30 (2008). Fontani G, Corradeschi F, Felici A, Alfatti F, Bugarini R, Fiaschi AI, Cerretani D, Montorfano G, Rizzo AM and Berra B. “Blood profiles, body fat and mood state in healthy subjects on different diets supplemented with omega-3 polyunsaturated fatty acids.” Eur J Clin Invest 35: 499-507 (2005). Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, and Sears B. “Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 83: 1055-1061 (2006). White AM, Johnston CS, Swan PD, Tjonn SL, and Sears B. “Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study.” J Am Diet Assoc 107:1792-1796 (2007). Larsen TM, Dalskov SM, van Baak M, Jebb SA, Papadaki A, Pfeiffer AF, Martinez JA, Handjieva-Darlenska T, Kunesova M, Pihlsgard M, Stender S, Holst C, Saris WH, and Astrup A. “Diets with high or low protein content and glycemic index for weight-loss maintenance.” N Engl J Med 363: 2102-2113 (2010).
The Water and Weight Loss Connection
Throughout my career, a common question that arises is whether water consumption before or during a meal really helps with weight loss. A common responses to this question is that people often confuse hunger for hydration, but a recent study may provide an answer to this question that is based on science. A randomized clinical trial published in the February edition of Obesity examined how water intake might affect weight loss in overweight and obese individuals age 55-75 (1). One group received a low-calorie diet with an emphasis on increased water consumption (water group: 16 fluid ounces of water prior to each of the three daily meals), and the other received a low-calorie diet alone (non-water group). Neither group was aware of the true intention of the study prior to participating. There were no differences between the two groups at the start of the trial with regards to age, anthropometrics, blood chemistry or physical activity. Measurements were taken at baseline and at the end of 12 weeks. At the end of the trial both groups had lost a significant amount of weight, but those who had been instructed to consume 16 fluid ounces of water prior to each meal had a 44 percent greater weight loss than the non-water group. This equated to an approximate four-pound difference between the two groups. The mechanism through which water may be impacting weight is not fully understood, but it may be in part that it reduces energy intake at each meal and increases feelings of fullness. {{cta('cd305230-6e34-42f6-9e2c-c2beda556f50')}} Reference: Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7.
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