Weight Loss Mistakes: Part 3

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You plan you diet carefully and limit snack to only the healthier foods.  But are you making good choices.  This series is all about looking at the not so smart choices you might have made.  

Weight Loss Mistakes, part 3:  

  1. Low fat diets:  Recent studies have debunked the age old claims that we should avoid fat at all costs.  I have always loved the statement that “fat makes you fat”.  I guess it makes sense, but when you seriously think about fatty foods, they tend to make you feel satisfied quicker.  Now, I am not suggesting that you sit down with a tub of lard and a spoon.  If ti did not make you sick of your stomach, it would be stupid.  A meta-analysis from Lancet found that low fat diets do not offer any weight loss benefit over another types of diets[1].  The low fat revolution kicked in in full force in the 1980s and this is about the same time and what happened?  American’s got fatter.  Low fat diets do not work and their is evidence that these diets are not healthy.  
  2. Liquid meals:  No I am not talking about beer.  I am also not talking about meal replacement drinks.  There is evidence from a meta-analysis that liquid meal replacement drinks can have a place in successful weight loss[2].  I am not sure how this plays with maintenance since I am certain most patient would not continue to “have a shake” for on of the meals of the day when they finally loose the weight.  Rather, I am referring to sugar containing drinks and fruit juices which both contain high amounts of sugar and very little nutrient value to them.  You would be better off eating whole fruit and having a glass of water.  One study clearly shows fruit juice leads to short stature and obesity[3].  Another ties sugar containing beverages to not only to obesity but also our increasing rates of diabetes type 2 and heath disease[4].  
  3. Travel plans:  There is not much research to back this one up, but my experience as a medical provider had taught me that travelers who make plans about where they are going to eat, what they are going to eat, when they are going to eat each meal, and there travel exercise plans prior to leaving home are more successful at losing and keeping the weight off.  I know this is an easy one so make a plan prior to leaving home.  
  4. Eating too fast: Eating too fast doe into allow your brain to register that you stomach is full.  Fullness is signaled by the stretch of receptors in your stomach wall as you eat but this stretch takes time and it is individual dependent.  One study shows that eating slower leads to less calorie intake even when food in unlimited[5].  The slower eating group did drink more water in addition to eating less.  Another study found that individuals who chew more eat less calories[6].  
  5. Eating lunch at your desk:  A study performed by Kant looked at dietary habits in those that eat breakfast and those who don’t.  Kant found that people eat more calories at lunch if they skip breakfast [7].  They also found that workers who brought their lunch back to their desks tended to have higher obesity rates.  

This completes the third part.  I have plenty more and will do another part in a few weeks.  I am learning a lot by research this.  I hope you find it entertaining.  

Footnotes
[1]Tobias et al., “Effect of Low-Fat Diet Interventions versus Other Diet Interventions on Long-Term Weight Change in Adults: A Systematic Review and Meta-Analysis.”
[2]Heymsfield et al., “Weight Management Using a Meal Replacement Strategy: Meta and Pooling Analysis from Six Studies.”
[3]Dennison, Rockwell, and Baker, “Excess Fruit Juice Consumption by Preschool-Aged Children Is Associated with Short Stature and Obesity.”
[4]Malik et al., “Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk.”
[5]Shah et al., “Slower Eating Speed Lowers Energy Intake in Normal-Weight but Not Overweight/Obese Subjects.”
[6]Zhu and Hollis, “Increasing the Number of Chews before Swallowing Reduces Meal Size in Normal-Weight, Overweight, and Obese Adults.”
[7]Kant and Graubard, “Within-Person Comparison of Eating Behaviors, Time of Eating, and Dietary Intake on Days with and without Breakfast: NHANES 2005-2010.”
Dennison, BA, HL Rockwell, and SL Baker. “Excess Fruit Juice Consumption by Preschool-Aged Children Is Associated with Short Stature and Obesity.” Pediatrics 99, no. 1 (January 1, 1997): 15–22 [PubMed]
Heymsfield, SB, Mierlo van, der van, M Heo, and HI Frier. “Weight Management Using a Meal Replacement Strategy: Meta and Pooling Analysis from Six Studies.” International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity 27, no. 5 (May 1, 2003): 537–49 [PubMed]
Kant, AK, and BI Graubard. “Within-Person Comparison of Eating Behaviors, Time of Eating, and Dietary Intake on Days with and without Breakfast: NHANES 2005-2010.” The American Journal of Clinical Nutrition 102, no. 3 (September 1, 2015): 661–70 [PubMed]
Malik, VS, BM Popkin, GA Bray, JP Després, and FB Hu. “Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk.” Circulation 121, no. 11 (March 23, 2010): 1356–64 [PubMed]
Shah, M, J Copeland, L Dart, B Adams-Huet, A James, and D Rhea. “Slower Eating Speed Lowers Energy Intake in Normal-Weight but Not Overweight/Obese Subjects.” Journal of the Academy of Nutrition and Dietetics 114, no. 3 (March 1, 2014): 393–402 [PubMed]
Tobias, DK, M Chen, JE Manson, DS Ludwig, W Willett, and FB Hu. “Effect of Low-Fat Diet Interventions versus Other Diet Interventions on Long-Term Weight Change in Adults: A Systematic Review and Meta-Analysis.” The Lancet. Diabetes & Endocrinology 3, no. 12 (December 1, 2015): 968–79 [PubMed]
Zhu, Y, and JH Hollis. “Increasing the Number of Chews before Swallowing Reduces Meal Size in Normal-Weight, Overweight, and Obese Adults.” Journal of the Academy of Nutrition and Dietetics 114, no. 6 (June 1, 2014): 926–31 [PubMed]
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About the Author

ChuckH

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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