Tag Archives: diet

The Quest for Weight Loss- Does Macronutrients Composition Matter?

Intermittent fasting, IIFYM, ketogenic diet, Atkins diet, carbohydrate cycling, Paleo diet, the Zone diet, and the list goes on and on. If you are a fitness enthusiast, you might have heard all these names of diets; if you are not interested, you might have heard none. However, I’m willing to bet that most of us have experience struggling, or will struggle when older, with diets in order to lose weight. So how would you design your own weight loss diet? Would you count your macro-nutrients?

Weight loss is a stressful process. Image: "las vegas weight loss" by Dave WilliamsWeight loss is frustrating.
(Image: “las vegas weight loss” by Dave Williams)

Let me back up a little bit to talk about diets in the media. In the perspective of a newbie dieter, researching about diets can be extremely difficult. This is because weight loss represents perhaps the epitome of misinformation (false information spread unintentionally) and disinformation (false information spread intentionally) in the media. Not surprisingly, weight loss is a multi-billion dollar industry in the US. Thus, inevitably, there are countless scams revolving around this industry, which get in the way of our research. Hopefully, this short video will help you avoid some of those horrible diets.

Now let’s get to the meat of this discussion- macronutrients composition. There are three macronutrients in food: carbohydrates , fat , and protein . Each have different priorities, functions, reactions, and modes of storage in the body, which makes analyzing different diets quite challenging… or does it?

Apparently not, according to research, when it comes to weight loss alone. Researchers at Harvard Medical School have found that weight loss can be achieved no matter what composition of macronutrients you decide to implement in your diet, as long as there is a caloric deficit. These researchers assigned 811 overweight individuals to 4 diets which emphasize different macronutrients. After 2 years, they found out that all groups had clinically meaningful weight loss results. Therefore, it would be a waste of time to calculate macronutrients composition if our goal is to simply lose weight.

However, I cannot stress enough that macronutrients composition plays a crucial role if our goal is anything more specific than losing weight. For example, if we are trying to lose fat and gain muscles, we would need lots of protein. To gain a better understanding of how to diet to gain muscles, watch this video on how much protein you require in your diet.

Weight loss is often a stressful process, but now with macronutrients calculations out of the way, all you need to be concerned about is reducing caloric intake and/or increasing caloric output. This means that you can eat less of whatever you normally eat and/or exercise more frequently to lose weight. It’s that simple!

– Sean Nam

Can Vegetarians Say Goodbye to Some Cancers?

Cut the meat, cut the crap? It appears this is the case when considering colorectal cancer, a cancer of the large intestine and rectum, and its reduced risk in vegetarians. This cancer is the second leading cause of cancer death in the United States. A new study found that a vegetarian diet may cut ones risk of colorectal cancer by 20%! In a society that’s obsessed with weight loss, a vegetarian diet seems to be increasing in popularity. What is it about the vegetarian diet that may be causing this association?

Vegetarian diet: Flickr Commons by Ano Lobb

Vegetarian diet: Flickr Commons by Ano Lobb

Vegetarian diet: Flickr Commons by bangdoll

Vegetarian diet: Flickr Commons by bangdoll

 

 

 

 

 

The biggest reason for the association between a vegetarian diet and reduced risk of colorectal cancer is little to no consumption of red and processed meat. A nutrition report addressed the relationship between consumption of red or processed meat and risk of colorectal cancer. Examples of red meat include, beef, goat, lamb and pork. On the other hand, examples of processed meats are ham, bacon, sausage and hot dogs. It was stated, in this nutrition report as well as a review, that studies from 2007 to 2011 continued to support and strengthen the finding that as consumption of red or processed meat increases, the risk of colorectal cancer does as well. However, this has not been concluded as a cause-and-effect relationship. It is this association that seems to be the biggest reason why vegetarians appear to have a reduced risk of colorectal cancer.

Red meat: Flickr Commons by Jeff Attaway

Red meat. Source: Flickr Commons by Jeff Attaway

Processed meat: Flickr Commons by Steven Depolo

Processed meat. Source: Flickr Commons by Steven Depolo

 

 

 

 

 

It is important to remember that a vegetarian diet is a lifestyle choice and there may be other reasons why it is associated with reduced colorectal cancer risk. Not only does this diet include a decreased meat intake, it also includes decreased consumption of unhealthy foods, increased consumption of many healthy foods and healthier activities. For example, vegetarian diets show a reduced sugar intake especially through decreasing caloric beverages. Increased fruit and vegetable consumption is also a key aspect of vegetarian diets. This diet has also been demonstrated to include healthy activities such as, not smoking and avoiding/moderate consumption of alcohol, both of which are linked to reduced cancer risk. Therefore, as was mentioned in the previously talked about nutrition report, it is necessary to clearly understand how different aspects of a vegetarian diet may be influencing cancer risk.

You may be wondering, don’t these diets also result in decreased consumption of other essential nutrients and protein, which could increase cancer risk? As Professor Marion Nestle addresses in the following video posted by Big Think, vegetarians don’t lose out on much.

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Towards the end, Professor Nestle talks about how being a vegetarian plays a positive role in the environment. Therefore, not only is vegetarianism thought to be benefiting the individual, by appearing to reduce risk of colorectal cancer, it has broader implications on the world around us.

Source: Flickr Commons by QuotesEverlasting

Source: Flickr Commons by QuotesEverlasting

It seems Einstein believed it too, in many ways, cutting the meat is cutting the crap.

– Surekha Gangar