cfl nutrition - weight loss seminar
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CFL NUTRITION SEMINAR: WEIGHT
LOSSPRESENTED BY COLLIN J. POPP
October 4, 2012
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What are we recommended to eat?
Time Magazine, September 2011
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Nutrition Guidelines
Began in 1980: Food Guide Pyramid
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Nutrition Guidelines
MyPyramid 2005
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Nutrition Guidelines
MyPlate 2011
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Do we see huge changes in nutrition recommendations over
the last 30 years?
What do you think?
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Are we a healthy nation?
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“F” as in Fat Report 2012 Adult obesity rose in 16 states over the
past year (2008-2010 data). No decreases.
12 states have obesity rates over 30%. Mississippi highest (34.4%); Colorado
lowest (19.8%). Obesity related diseases: diabetes, heart
disease, hypertension, cancer still high. 2030? Obesity rates will reach 44%, and in
13 states it will be over 60%!
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Trends in Obesity
Nutrition Science Initiative
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Trends in Diabetes
Nutrition Science Initiative
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Trends in Childhood Obesity
Nutrition Science Initiative
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Side Effects Angina (Chest pain) Inflammation Cancer Hypertension Joint pain Heart Attack/Stroke Amputations Blindness Pre-mature Death Mental Health
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Side Effects
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But… Obesity and obesity-related diseases
can be prevented and reversed! Best method?
CHANGE IN LIFESTYLE!!!
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Are the current recommendations correct?
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Evidence Report NIH 1998
In 1995, the NIH convened the first Expert Panel on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults to develop clinical practice guidelines for primary care practitioners.
What do they recommend?
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Treatment of Overweight/Obesity ≥ 55% energy from carbohydrates ≤ 30% energy from fat Roughly 15% energy from protein
CHOFATPRO
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What are we currently told? CDC: “you must use up more calories
than you take in… since one pound [of fat] equals 3,500 calories reduce 500-1000 calories per day to lose 1 to 2 pounds per week.”
Mayo Clinic: “when it comes to weight loss, it’s calories that count.”
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What are we currently told? NIH Weight-control Information Network:
“to lose weight you need to take in fewer calories than you use.”
ADA: “you must eat or drink fewer calories than you body burns off.”
“Eat less, exercise more.”
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The issue?
Recommendations are for general population.
Calories, calories, calories. Eat less, and exercise more! Too general! If it’s that simple why are we continuing
to gain weight? Why do people struggle with weight loss? Why are we sick?
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What do clinical studies show?
Low-Carb, High Fat (LCHF) vs. Low-Fat, high Carb (LFHC) diets.
Randomized, controlled—not observational.
Challenging conventional wisdom
Just because it’s popular belief does not mean it’s true.
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Low-carb Diets
Yancy et al., 2004: 7-8 months LC (<20% CHO/day) lost 20.7 lb. LF group lost 10.58 lb. LC group: serum Triglycerides, HDL
Krauss et al., 2006: in absence of weight loss LC improve antherogenic lipid status.
Brehm et al., 2009: 4-6 months eating LC (<20% CHO/day) lost 13.16 lb. LF group lost 7.12 lb.
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A to Z study: Weight loss
4 “fad” diets Atkins: low carb + high fat/protein Zone: 40/30/30 Ornish: low fat; at high carbs- as much
as you want LEARN: health-professional diet- low-fat
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A to Z study: findings
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Low-Carb, Low-Fat and Mediterrean Diet
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Why do low-carbohydrate, high fat diets work?
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Terms…just so you know
Insulin: storage hormone; fat synthesis; insulin resistance; anabolic
Glucagon: release stored energy; inhibit fat synthesis; high in fasted state
Leptin: decreases appetite; obese are leptin resistant
Other shifts in metabolic hormones & substrates based on diet.
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Reasons for Low Carb
Low insulin response High glucagon Increase satiety (leptin) Lower GI/GL Increase MUFA/PUFA Increase weight loss + fat loss Structuring our body’s energy production
around “fat burning” rather than “sugar burning.”
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Why fat is better?
Stores more energy Efficient fuel Preferred fuel in every day situations Quick to mobilize Need machinery to use it
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Becoming Keto Adaptive on Low Carb Ketone bodies: byproducts of fat
metabolism Keto adaptive vs ketosis vs ketoacidosis What are the benefits?
Brain fuel, ROS, insulin sensitivity, protein sparing, better recovery, improve body composition
Any side effects?Initial: fatigue, headache, alcohol breathe
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Conclusion
Short-term (4-8 months): LCHF diets are effective and safe for weight loss.
Long-term(>12 months): Effective but weight regain occurs over the long-term.
Keto adaptive is beneficial.
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Now…time for the good stuff!
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Steps for change
Step 1: Evaluate Lifestyle Step 2: Strengths + Weaknesses Step 3: Implement change Step 4: Success + Evaluate what works
(and doesn’t work) Step 5: Continue Awesomeness
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Lifestyle Checklist for weight loss Look at 5 things:
NutritionSleepExerciseFamily/work/socialPsychology/Emotional
Weight loss is a team effort– trainers, family, friends, doctors and therapists, etc. Just find the right ones!
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Nutrition: Tips and Tricks
Paleo/LCHF50-100g of carbs/day
Learn to cook/make your own meals!Family cooking
Eat Whole FoodsBag, box? More than 5
ingredients?
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Paleo
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What does a 100g Carb day look like?
Food CHO (g)
1 kiwi 5.4
½ cup blueberries 10.0
2 tbsp salsa 2.0
1 cup broccoli 11.2
1 cup kale, steamed 7.3
1 cup apple suace 28
½ cup sweet potatoes 18.7
1 cup green beans 9.8
Total: 92.4 g
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Nutrition: Tips and Tricks
Shop the perimeter of grocery store
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Nutrition: Tips and Tricks
Eat every 3-4 hours Intermittent fast (IF) Don’t drink your meals
No fruit juices, sports drinks, diet pop, skim milk
Fish Oil: at least 2g DHA/EPA per day7g of standard fish oil or 2-3 g concentratedHigh-dose: increase weight loss
○ I recommend at least 10 g per day; cycle for 4-6 weeks
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Read a Fish Oil Label
Fish Oil 1: Good or Bad Fish Oil?
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Read a Fish Oil LabelFish Oil 2: Good or Bad Fish Oil?
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Read a Fish Oil Label
Fish Oil 1: One soft gel= 1,000 mg fish oil (or 1g). EPA= 180mg; DHA = 120mg2g EPA/DHA recommendedLet’s look at DHA specifically so use (.120g
=120mg)So… 2g/0.120g DHA = 17 soft gels!
Fish Oil 2: 4 capsules = 4,000 mg (or 4g). EPA
=1600mg; DHA =800mg.So…2g/.800g = 2.5 x 4 = 10 capsules
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Fish Oil 1: Fish Oil 2:
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Nutrition: Tips & Tricks Eat slowly and stop at 80% full Include protein dense foods with each meal Consume 1- 2 vegetables with each meal Eat diary if you tolerate it—if so, go full-fat. Fat: eat it!
Avocados, olive oil, nuts (once/day), animal fats, bacon (mmmm), cheese, grass-fed butter, ghee.
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Put into Practice
Time course:Today: evaluate lifestyleNext 2-3 weeks:
○ Educate yourself: books, blogs, websites○ See doctor- blood work: fasting insulin,
Hba1c, Lipid panel (esp. apoB and small-dense LDL), CRP, kidney & liver, Vitamin D, calcium
○ % body fat + Lean Body Mass- get checkedSee me!
○ Paleo + LCHF: 4-6 Months
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Nutrition: Things to Avoid Do not consume the following:
Sugar, brown sugar, sugar cane, HFCS, honey, maple syrup, etc.
Anything label “enriched,” “low-fat” or “reduced.”Eating outArtificial Sweeteners: Splenda, Sweet n Low,
Equal (Aspartame)Grains: whole grains, cereals breads, muffins,
scones, cookies, baked goods, even gluten-freeLegumes: beans, peanuts, soyAlcohol: all forms (except wine & 100% agave
tequila)Vegetable Oils: canola oil, rapeseed oil.
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What foods should I buy?
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Proteins
Grass-Fed red meat Wild Game: bison, elk, deer, bear Salmon (wild) Eggs (cage-free, free-range) Chicken, duck, wild turkey Plain Greek yogurt, cottage cheese (full
fat), coconut milk yogurt
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Vegetables
Spinach, Kale (all kinds), mustard greens, collards
Tomatoes, peppers, cucumber Cruciferous vegetables (Broccoli,
cabbage, cauliflower) Brussel Sprouts, mushrooms Tubes/Root Vegetables*: parsnips,
turnips, sweet potatoes, beets, carrots
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Fruits
Raspberries Blueberries Blackberries Kiwi Oranges (whole) Cantaloupe
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Fats
Extra virgin Coconut oil Palm kernel oil Avocados Extra virgin olive oil Fish oil (EPA/DHA) Flax seeds (ground) Raw, mixed nuts & seeds Hidden fats in fish/meats
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Liquids
Coffee (black preferred)
Tea – no sweetener
Water Alcohol - leave it
to a minimum
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Design the Right Meal
Step 1: pick a proteinLean/fatty cut? Fish?
Step 2: pick 1-2 vegetables Step 3: pick your fat
Avocado? Cooking oil? Step 4: pick your Liquid Step 5: grub!
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Lifestyle Checklist for weight loss Look at 5 things:
NutritionSleepExerciseFamily/work/socialPsychology
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Exercise: Fuel to Perform
Idea “Burn Fat during Exercise” – needs to be forgotten (one exception)
Fuel to perform—body prefers CHO at high intensities (no oxygen around)
“Anaerobic state” Eat CHOs around your workout.
Fruits + VegetablesPre-WOD honey/applesauce
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Exercise as a Tool
Wellness and weight loss tool. Functional, constantly varied
movements. CF + nutrition = (fast) results “Cherry-picking” workouts
If you suck at something, continue to do it.
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m
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Websites to Visit…
Mark’s Daily Apple – Mark Sisson
Livin’ La Vida Low Carb – Jimmy Moore
Wellness Fx
Mother Nature Obeyed – Chris Masterjohn
Paleo Solution- Robb Wolf
Chris Kresser – Chris Kresser
Whole 9 Life- Dallas & Mellissa Hartwig
Paleo Physicians Network
Ground Up Health – Collin Popp
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Overall: Weight Loss Keys Evaluate lifestyle Paleo + LCHF Keto adaptive Avoid sugar, grains, legumes, processed
crap Exercise as a tool Constantly varied, functional diet!
If you eat crap, your body will turn into crap. Don’t turn into crap!
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Questions???
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Works Cited Yancy et al. “A low-carbohydrate, Ketogenic Diet versus a
low-fat diet to treat obesity and hyperlipidemia.” Ann Inter Med. 2004, 140: 769-777
Krauss et al. “Separate effects of reduced carbohydrate intake and weight loss on atherogenic dyslipidemia.” Am J Clin Nutr 2006, 83(5):1025-1031
Brehm et al. “A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on bdoy weight and cardiovascular risk factors in healthy women.” J Clin Endocrinol Metab. 2003;88:1617-1623
Gardner et al. “Comparison of the Atkins, Zone, Ornish and LEARN diets for change in weight and related risk factors among overweight premenopausal women.” JAMA 2007; 297:969-977.
Shai et al. “Weight loss with a low-carbohydrate, mediterranean or low-fat diet.” N Engl J Med 2008;359: 229-241.