Obesity and Energy Balance
Download
Report
Transcript Obesity and Energy Balance
Advanced Healing Methods
GCU Holistic Health
Fall 2009
Obesity
Surgeon General: “Overweight and obesity result from
excess calorie consumption and/or inadequate
physical activity.”
US, 1970’s to 1990’s: increased caloric intake
NHANES- 1971 to 2000- 150 calories per day in men, 350 in
women
USDA- 1971 to 1982: 3300 calories per day per person
1993-1997: 3800 calories
90% of the 500 calories from carbs
The rise in obesity also coincides with increasing exercise
The Pima Indians
Highest rates of obesity and diabetes in the US
NIH: “As the typical American diet became more
available on the reservation after the war (WW II),
people became more overweight.”
“If the Pima Indians could return to some of their
traditions, including a high degree of physical activity
and a diet with less fat and more starch, we might be
able to reduce the rate, and surely the severity, of
unhealthy weight in most of the population.”
The Pima Indians
Early 19th century and before
Game, fish, clams, corn, beans, cattle, poultry, wheat, melons, figs,
cactus
1846: “Sprightly… in fine health… the greatest abundance of food”
1860’s: “Years of famine” as white and Mexican settlers came in
Game hunted nearly to extinction, water taken by the whites
1890’s: government rations to avoid starvation
1900’s: “Real obesity is found almost exclusively among the
Indians on reservations”
The rations- 50% of calories from sugar and flour
1950’s: “large quantities of refined flour, sugar, and canned fruits high in
sugar,” also soda, candy, chips, cakes
1962: “soda pop is used in immense amounts”
Energy Balance
First Law of Thermodynamics
A calorie is a calorie, calories in = calories out
Change in energy stores = energy intake – expenditure
Weight gain accompanied by positive energy balance
But not necessarily caused by it
Two possibilities
Overeating and inactivity cause obesity
“Willful descent into self-gratification”
The obese responsible for their condition
Character defect- they overeat and won’t change
Willpower is the cure
Like alcoholism from overdrinking
Metabolic imbalance induces overeating and inactivity,
resulting in obesity
Energy Balance
Diseases of civilization associated with obesity
2 hypotheses
Obesity causes or worsens the conditions of metabolic
syndrome and the diseases of civilization
And obesity caused by overeating, particularly a high-fat diet, and
inactivity, so low-fat diet to fix
The same metabolic imbalance that drives us to fatten also
causes metabolic syndrome and the diseases of civilization
Hormonal (metabolic) effects on weight
Positive caloric balance in children
Eating because they’re growing- hormone-driven
Weight gain in pregnancy hormonal
Height genetic and driven by hormones
All of these induce a positive caloric balance
The Low-Fat Diet
Low-fat, high-carb diets recommended for weight loss
Fats fatten us the most effectively (in this view)
Evidence
Association between CVD, DM, and obesity
If high-fat diets cause CVD, and if CVD, DM, and obesity move
together in populations, then the high-fat diet causes all three
But there is no strong evidence for this!
Rats become obese on a high-fat diet
But only susceptible strains- others don’t
And even these will grow fatter on high-fat, high-carb than on
high-fat, low-carb
And rats will also fatten when fed sugar
As will other animals, like pigs (who digest most like humans)
Rats get obese on unlimited grocery food
But they choose the high-carb food, not the high-fat, low-carb
food
The Low-Fat Diet
Low-fat, high-carb diets recommended for weight loss
Evidence
The density of fat cals fools people into eating too many
Fats have 9 calories/gram, while carbs (and proteins) have 4 apiece
So eating the same amount of food as fat rather than carbs results in increased
calorie intake
Theory- we match intake to output by simple mechanisms like limiting the
volume of food intake
So fiber-rich veggies fill our stomachs with indigestible cals
But- rat diets diluted with water, fiber, and clay
Rats keep eating until they get their usual caloric intake
90% of daily cals put into stomachs, and they stop eating
But not when water put in
Rats adjusting intake in response to calories, not volume, mass, or taste
So- obesity as a defect of behavior ?
Hunger and satiety dissociated from underlying metabolism
That hunger might be a communication from the body about
underlying conditions is rarely considered
Studies
Low-cal semi-starvation diets
“Balanced” diets with fewer
calories
Benedict 1917
2 groups of 12 men, 1400-2100
calories per day, 3 mos
Weight loss
Constant hunger, feeling cold
Metabolism slowed 30%
Anemia, weakness, loss of
concentration, loss of libido
Weight gain on any more
than 2100 cals
Binge eating after study, all
weight regained in 2 weeks
And another 8 lbs extra in the
next 3 weeks
In general- 25% lost 20 lbs, 5%
lost 40 lbs
Almost all gained it back
Keys 1944
32 male conscientious
objectors
24 weeks on “semi-starvation”
diet- 1570 calories
400 cals protein, 270 fat, 900
carbs
Also 5-6 mile walk each day
12 lbs lost in 12 weeks
Another 3 the next 12 weeks
Slow nail growth, hair loss,
increased wound healing time,
metabolism down, slowed
reflexes, depression,
irritability, feeling cold
Constant hunger, fixation on
food, cheating on diet
When allowed to eat, 8000
cals per day
Total weight gain 10 lbs
Exercise
Jean Mayer, 1950’s- inactivity causes obesity
But correlation is not causation
Two questionable studies, never replicated
“J. Mayer has since demonstrated, in both animal and human
studies…”
-J. Mayer
Or… exercise burns calories but stimulates appetite
“Consistently high or low energy expenditures result in
consistently high or low levels of appetite.”
Hugo Rony, 1940
1998: “Energy intake can be interpreted as a crude
measure of physical activity.”
Exercise
Björntorp 1973- 7 subjects, 6 months of exercise three times a
week, no change in weight
Pi-Sunyer 1989- weights can go up, down, or remain steady
Denmark 1989- sedentary people trained to run marathons for 18
months
18 men lost 5 lbs, 9 women lost no weight
Randomized trials show less effect
Somewhere between 3 ounces a month gained and 2 ounces a
month lost
Animal experiments- the more the rats run, the more they eat,
weights unchanged
In hamsters and gerbils, voluntary running produced increases in
body weight and body fat
Hunger increases in proportion to the calories expended
“Working up an appetite”
Fattening Diets
To fatten- excess calories have to be stored as fat
Not stored as muscle, not burned in metabolism or physical activity
Continuing excess calorie consumption
Massa tribe- Cameroon- fattening ritual
Normally- milk as staple, 2500 calories per day
To fatten- milk with sorghum porridge, 3500 cals/day
Typical gain 15-20 lbs.
Fattening by adding carbs
Sumo wrestlers
Normal Japanese diet 2300 cals/day
Upper group- 5500 cals/day, 57% carbs, 16% fat
Lower group- fatter, less muscular
5100 cals/day, 80% carbs, 9% fat
Overfeeding studies- 10,000 calories of mostly carbs a day, but
hunger late in the day
Reducing Diets
AHA- carb restriction today is a “fad diet”
But this was the standard medical treatment for obesity
through most of the 20th century- p. 314
The AHA recommended high-carb, low-fat diets for CVD in
the 1960’s, then for obesity, and low-carb diets were
marginalized
Observation- the obese eat more carbs
Denmark 1936
21 obese patients, 2 years
1850 calories/day, 25% carbs, 60% fat
Cream, butter, olive oil, eggs, cheese, meat
2 lbs weight loss per week, no chronic hunger or fatigue
Reducing Diets
Donaldson 1920’s: 6 oz meat, 2 oz fat, at each meal,
no sugar, flour, alcohol, starch, ½ hour walk
17K patients, 2-3 lbs/wk loss, no hunger
Alfred Pennington- DuPont 1949: 20 execs, 9-54 lbs
loss, 2 lbs/wk, no hunger, increased physical energy
and sense of well-being
No calorie restriction- min 2400, avg 3000
Carbs restricted to 80 cal/meal
JAMA and Lancet: “Freak Diets!” (p. 331)
Thorpe 1957- rapid weight loss (6-8 lbs/mo), no
hunger, weakness, lethargy, or constipation
Reducing Diets
Ohlson and Young 1952: 14-1500 cals/day, 24% protein,
54% fat, 22% carbs
7 women, overweight to obese, 16 weeks, 19-37 lbs lost
No hunger, addition of muscle mass
16 overweight women, 9-26 lbs lost in 10 weeks, no
hunger, “unexpectedly healthy,” sense of well-being
8 overweight male students, 1800 cals/day, 9 weeks, 1328 lbs lost, almost 3 lbs/week
Leith 1961: 48 patients who had tried and failed with
low-cal diets, 28 lost btw 10 and 40 lbs
“The patients ingested protein and fat as desired”
Reducing Diets
Wilder 1930’s: a few hundred cals/day, meat, fish, egg white, 80-100 cals
of green veggies- weight loss without hunger
Bistrian 1970’s: 700 patients, 50% fat, 50% protein, 650-800 cals/day,
weight loss without hunger
1000, 1200, 1320, 1400, 1800, 2200, 2700, or no calorie restriction at allweight loss without hunger
Kemp 1956: low-carb diet, no calorie restriction
1450 overweight and obese patients
49% lost at least 60% of excess weight- 25# after 1 year
38% defaulted, 13% didn’t lose weight
Carb restriction usually does a lot better than low-cal “balanced diet”
when compared directly, even when the low-carb diet has more
calories- p. 337
6 recent trials- weight loss after 3-6 mos was 2-3x greater on low-carb,
calorie-unrestricted diet than on calorie-restricted, low-fat diet
JAMA 2003: “Greater weight loss than higher-carbohydrate diets”
37# vs. 4#, p. 339
Reducing Diets
“If the Pima Indians could return to some of their
traditions, including a high degree of physical activity and
a diet with less fat and more starch, we might be able to
reduce the rate, and surely the severity, of unhealthy weight
in most of the population.”
Obesity is a “penalty for living off the fat of the land rather
than the carbohydrate”
But- start with an 800-calorie fat and protein diet
Add 400 more calories of fat and protein for a low-carb weight
loss diet
Add 400 carb calories, though, and get a “balanced” low-cal semistarvation diet
50X less effective for weight loss
Reducing Diets
Low-carb diets
One fear is that the brain needs glucose
130 grams of carb the “minimum safe levels”
But if there’s less than 130 g, the liver makes ketone
bodies to supply brain
And if no carbs at all, 75% of CNS fuel from ketones
The rest from glucose made from amino acids or glycerol
Protein from diet or muscle
Ketosis- normal- 5-20 mg/dl in 5-10% carb diet
Diabetic ketoacidosis- pathological- 200 mg/dl
Reducing Diets
V. Stefansson- early 20th century
Lived with the Inuit for 10 years eating only meat
He and the Inuit were vigorously healthy
So is the Inuit diet balanced?
Conventional wisdom- balanced diet the best
Need carbs for brain glucose
And to prevent deficiency diseases
Deficiency diseases
Scurvy- vitamin C
Pellagra- niacin (vit B3)
Beriberi- thiamine (vit B1)
Rickets- vitamin D
Anemia- iron, vit B12, folate
Fresh fruits and veggies to prevent
Reducing Diets
All-meat diets considered unhealthy
Raise BP, cause gout
Monotonous
Deficiency diseases
Kidney damage
1928- Stefansson and Anderson
Ate only meat for an entire year
79% fat, 19% protein, 2% carb (glycogen in muscle)
Ketone bodies in urine to rule out carb cheating
Both in good condition afterward
6 and 3 lbs weight loss, BP decrease, no kidney damage, no gout, no
vitamin or mineral deficiencies, a case of gingivitis cleared up
Reducing Diets
Deficiency diseases
Studies all done with high-carb diets low in meat and
dairy- p. 321
Meat contains all essential amino acids
And 12 of 13 essential vitamins
All in large quantities and in high-utility forms
Vitamin C- only small amounts in meat
So scurvy can be cured by adding fruits and veggies
But this doesn’t mean that the lack of these causes it!
Inuit- no fruits, no veggies, no scurvy
Could it be that carbs, esp refined carbs, increase our need
for vitamins?
Reducing Diets
Deficiencies
B vitamins depleted by carbs in diet
Vitamin C also
30% lower levels in type 2 DM
Lower vit C in metabolic syndrome too
Vitamin C deficiency as a disease of civilization?
Mechanism- “biologically plausible and empirically evident”
High blood glucose and/or high insulin increase the body’s
requirements for vitamin C
Vit C similar structure to glucose, transported into the cells by the same
insulin-dependent mechanism
Glucose and vit C compete, glucose greatly favored
So vitamin C uptake inhibited in high blood glucose
Glucose also impairs kidney reabsorption of vit C
Insulin infusions also cause vit C levels to fall
So… carbs flush out the vitamin C and inhibit us from using it
So absence of fruits in scurvy, or presence of refined carbs?
Energy Balance
Change in energy stores = energy intake – expenditure
Assumption- intake and expenditure are
independent variables
We can change one without changing the other
USDA- “For most adults a reduction of 50 to 100 calories
per day may prevent gradual weight gain.”
But- homeostasis- energy regulation involuntary
Our bodies minimize long-term fluctuations in energy
reserves and maintain a stable weight
Unless the set point is changed
Energy Balance
Set-point hypothesis
Energy intake and expenditure are dependent variables
Physiologically linked
Energy storage determined biologically- p. 299
Interaction of genetics and environment
Any increase in energy expenditure induces hunger and
increase in intake
Any decrease in intake induces decrease in expenditure
Slower metabolism or reduced activity
Lean people are more active because more of the energy
they consume is available as energy, less stored as fatdetermined on a cellular or hormonal level