Research presented at the Experimental Biology meeting in 2006 evaluated the importance of vitamin C in fat loss. Researchers at Arizona State University studied 20 overweight subjects and followed them through a weight loss program. As the subjects lost weight, those people who were supplementing with 500 mg vitamin C daily enjoyed stable vitamin C levels while the other subjects levels dropped steadily. As vitamin C levels dropped so did the ability of the subjects body to burn fat through a process called oxidation.
It has been noted in previous research that subjects with higher blood vitamin C levels burn 30% more calories when they exercise than subjects with lower vitamin C levels. This connection may have to do with vitamin C's role in the production of l-carnitine, an import fat burning nutrient. When supplementing with vitamin C, I prefer to use food sources of vitamin C such as amla, acerola cherry powder, etc. As a supplement, I use a daily dose of food source vitamin C from a manufacturer called The Synergy Company.
(J Am Coll Nutr Johnston 24 (3): 158.)
Thursday, September 13, 2007
Monday, September 10, 2007
Why Do Low Carbohydrate Diets Cause Rapid Weight Loss?
Low carbohydrate diets clearly increase the amount of fat lost on those diets. This is supported by numerous studies that show low carbohydrate diets to be effective, at least for the first 6-12 months. So how do they work to cause such rapid fat loss?
Many opponents of the low-carb diet suggest that the weight loss achieved through low carb diets is just a loss of water due to the diuretic effect of high protein intake. Although some of the weight loss is likely due to this diuretic effect, the research clearly shows significant fat loss that seems to out perform other conventional diets. Researchers recently answered some of the questions about how this diet works. During low carbohydrate diets ketones build up in the blood and appear to activate genes that increase metabolism, control appetite and prevent caloric storage. We also know that low carbohydrate diets cut back on the production of insulin which unlocks the fat stores and allows for fat to be burned.
In any discussion of low carbohydrate diets I feel obligated to clear up some misconceptions about this type of program. These diets are very effective and seem to result in significant improvements in health when they are done properly. I do not agree with the Atkins program which basically disregards the quality of the protein and the fat content of the food. For best results, I recommend eating lean proteins as the primary sources of protein. This includes poultry, cold-water fish, egg whites and lean beef. I also recommend that you supplement with healthy fats such as fish oil to make sure that no deficiency of healthy, metabolism-boosting, omega-3 fatty acids occurs. Raw and steamed vegetables can be used without worry as they contain "negative calories" which means more calories are burned in the digestion and utilization of these foods than are contained in the food itself.
Many opponents of the low-carb diet suggest that the weight loss achieved through low carb diets is just a loss of water due to the diuretic effect of high protein intake. Although some of the weight loss is likely due to this diuretic effect, the research clearly shows significant fat loss that seems to out perform other conventional diets. Researchers recently answered some of the questions about how this diet works. During low carbohydrate diets ketones build up in the blood and appear to activate genes that increase metabolism, control appetite and prevent caloric storage. We also know that low carbohydrate diets cut back on the production of insulin which unlocks the fat stores and allows for fat to be burned.
In any discussion of low carbohydrate diets I feel obligated to clear up some misconceptions about this type of program. These diets are very effective and seem to result in significant improvements in health when they are done properly. I do not agree with the Atkins program which basically disregards the quality of the protein and the fat content of the food. For best results, I recommend eating lean proteins as the primary sources of protein. This includes poultry, cold-water fish, egg whites and lean beef. I also recommend that you supplement with healthy fats such as fish oil to make sure that no deficiency of healthy, metabolism-boosting, omega-3 fatty acids occurs. Raw and steamed vegetables can be used without worry as they contain "negative calories" which means more calories are burned in the digestion and utilization of these foods than are contained in the food itself.
Short People Burn Fewer Calories
Now before I start receiving angry emails from readers of shorter stature, let me explain. This is not an insult, it is a fact. Researchers recently determined that limb length was the most important determinant of energy expenditure during activity! This means if you are "vertically challenged" then you will burn fewer calories than a taller acquaintance who works just as hard on the treadmill. I wonder if this explains why the six foot tall models can stay so skinny?
Take heart, your efforts are in vain, this simply means that the "vertically challenged" will need to challenge themselves a little more when they hit the treadmill or stair climber! Move faster, work longer, try interval training, add ankle weights, whatever you do just pump up the volume. (Journal Experimental Biology, 210; 484-494,2007)
Take heart, your efforts are in vain, this simply means that the "vertically challenged" will need to challenge themselves a little more when they hit the treadmill or stair climber! Move faster, work longer, try interval training, add ankle weights, whatever you do just pump up the volume. (Journal Experimental Biology, 210; 484-494,2007)
Thursday, September 6, 2007
Weight Training - Does It Help You Lose Weight?
This is a controversial subject in the fitness world because the research has been somewhat conflicting. Some research has found that short term weight training results in a decrease in insulin sensitivity which would theoretically suggest that it would decrease fat loss. However, long term weight training has either improved fat loss or resulted in no appreciable benefit. A recent study published in the American Journal of Clinical Nutrition found that a weight training program, performed 3 times per week and continued for 12 weeks, significantly increased muscle mass, decreased fat and improved blood sugar control in older adults. In addition, weight training resulted in a 56% increase in a protein called aPKC which is involved in insulin signaling and sensitivity. (American Journal of Clinical Nutrition, 85:1005-1013,2007)
Dr. Ray's Notes:
Many weight loss gurus suggest that weight training provides no benefit to those seeking to lose fat. It is common to see these gurus suggest aerobic activity as the only traininig that you need to lose weight. In my opinion, based on the literature and my personal experience, weight training should make up the foundation of any weight loss program. This is true for a number of reasons. First, weight training sets the stage for safe aerobic activity. When you start to jog, run or jump, the muscles and joints have to manage a tremendous amount of new stress that they are not accustomed to handling. Through weight training you are strengthening the muscles, thickening the tendons and ligaments and improving the neuromuscular connections between the brain and muscles. This results in greater tone and stability, both important factors in injury prevention. Second, weight training, when it is done correctly, will result in significant caloric loss during and after each session. You can lose just as many or even more calories than you can from a session of aerobic activity. Weight training burns sugar and, over a relatively brief period of time, results in increased sensitivity to insulin. This occurs due to activation of enzymes which regulate fat and sugar metabolism. Weight training has been shown to increase aerobic fitness in addition to anaerobic fitness. This means that when you do hit the track, you will be able to run faster and burn more calories. The final reason is, weight training turns you into a lean, mean fat and sugar burning machine! This enhances fat loss and helps to prevent weight gain over the long run!
Dr. Ray's Notes:
Many weight loss gurus suggest that weight training provides no benefit to those seeking to lose fat. It is common to see these gurus suggest aerobic activity as the only traininig that you need to lose weight. In my opinion, based on the literature and my personal experience, weight training should make up the foundation of any weight loss program. This is true for a number of reasons. First, weight training sets the stage for safe aerobic activity. When you start to jog, run or jump, the muscles and joints have to manage a tremendous amount of new stress that they are not accustomed to handling. Through weight training you are strengthening the muscles, thickening the tendons and ligaments and improving the neuromuscular connections between the brain and muscles. This results in greater tone and stability, both important factors in injury prevention. Second, weight training, when it is done correctly, will result in significant caloric loss during and after each session. You can lose just as many or even more calories than you can from a session of aerobic activity. Weight training burns sugar and, over a relatively brief period of time, results in increased sensitivity to insulin. This occurs due to activation of enzymes which regulate fat and sugar metabolism. Weight training has been shown to increase aerobic fitness in addition to anaerobic fitness. This means that when you do hit the track, you will be able to run faster and burn more calories. The final reason is, weight training turns you into a lean, mean fat and sugar burning machine! This enhances fat loss and helps to prevent weight gain over the long run!
Wednesday, September 5, 2007
Hypothalamus and Weight Loss - The Mystery of the Disappearing Twinkies
Summary: The hypothalamus and weight loss connection is currently one of the hottest areas of research in the weight loss industry. This area is such a hot spot because it gets to the core of why our society is putting on weight at the fastest rate in history! The hypothalamus and weight loss connection explains what drives us uncontrollably towards the Twinkies!
People who are overweight hate being overweight more than anything else in this world, so why can't they resist the Twinkies? Scientists have uncovered the most important discovery in the science of fat loss when they discovered the connection between a gland called the hypothalamus and weight loss.
The Hypothalamus and Weight Loss - An Introduction
The hypothalamus is called the "Master Gland" which is responsible for secreting hormones that regulate such things as temperature, emotions, thirst and hunger. This gland is located just above a primitive area of the central nervous system called the brain stem. The hypothalamus is likely the reason why will power is no match for the Twinkies.
Picture this...Before the higher brain developed we were driven by two needs, reproduction and survival. The biggest threat to our survival was not the lions, tigers or bears, it was starvation. As we evolved, we developed very powerful internal mechanisms to motivate us to seek out food and make it easy for our bodies to store energy as fat. There really was no evolutionary need for a system that made the body efficient at ridding our bodies of the squishy, life saving material that jiggles around our bellies and thighs. Today life is very different than that of our ancestors and the body's systems get confused. These mechanisms were never designed to function in the food abundant society that we live in today. We are going to explore the impact of the hypothalamus and weight loss in this section and many other articles in this site.
Now let's get to the connection between the hypothalamus and weight loss. I have great news, you are not weak! You are reacting exactly the way your body was designed to react...during famine. The trick is correcting the imbalance that is causing the body to think that food is scarce. We use to believe that fat was just a repository of energy, now we know that fat is much, much more. Fat cells are now known to be an endocrine organ that produces hormones which communicate with practically every cell of the body. One such chemical is called leptin. Leptin is believed to be the mother hormone of the body because it has an important role in regulating so many different processes of the body. In order to regulate appetite and metabolism, the leptin must first cross the blood brain barrier where it can signal the brain to produce hormones that cut appetite and stoke metabolism. Leptin occurs in direct proportion to the amount of energy stored in the fat cells, in a nutshell, the more fat the higher the leptin. This is the brain's mechanism for keeping tabs on how close you are to starvation. If there is plenty of leptin then the body knows that there are plenty of fat stores and starvation is not an issue. This flips the hunger switch off and kicks up the metabolism so that you have the focus and energy to frolic and play while propagating the species.
So far so good, now let me tell you where things go wrong. Scientists discovered a morbidly obese breed of rat that just could not stop eating. These rats were quite a site and in many cases could hardly get up to move. When they did testing they discovered that they had a genetic flaw that prevented their bodies from producing leptin. When the scientists discovered this, they were able to manufacture the leptin and injected it into these poor mice. The result was these fat rats lost tremendous amounts of weight almost without effort! Eureka! The scientist believed that they had discovered the solution to the obesity epidemic. They then started giving leptin injections to overweight humans and to their dismay there was no result. After further testing they discovered that obese people do not suffer from low leptin, they suffered from an overload of leptin which signals a condition called leptin resistance. You see, overweight people are resistant to leptin like type II diabetics are resistant to insulin. This is good and bad news.
The bad news is this means that the solution to obesity isn't as simple as giving a daily injection of leptin. The great news is that we can do many things to improve the sensitivity to leptin and thus control our own hunger and metabolism with lifestyle changes! Day by day, researchers are getting more pieces to the puzzle and as this info comes to light I will bring you the news. What an amazing discovery, your conscious “will power” is no match for the power of the unconscious mind and leptin controls the unconscious processes that cause you to seek out food! In this website you will be taught the techniques that allow you to reset the unconscious processes that control appetite and metabolism. So keep reading! We will also discuss the most up-to-date research on exercise, fat, carbohydrates, nutritional supplements and whatever else is relevant to the process of weight loss. There are many books on the subject of leptin and the connection between the hypothalamus and weight loss. I will give some book recommendations throughout the site.
You're Fat, Gimme Back My Shoe...
It was 17 years ago when I first met Kelly Walker. I was a young, chubby, nugget-headed little kid who had a crush on a girl two years my elder and way out of my league. As a love-struck child, I did everything I could to be in her company. One day, at a neighborhood Christmas party I somehow got ahold of Kelly's shoe. Don't ask me how I got it but soon I found myself being chased throughout the house by the woman of my dreams. Being overweight, you can imagine that I wasn't the swiftest creature on earth and quickly found myself cornered by the beautiful young girl. The next words that came from her mouth changed my life, she said, "You're fat! Give me back my shoe!"
That night I walked home with tears in my eyes, closed my bedroom door and weeped bitterly for what seemed to be hours. Eventually, I caught my breath, wiped the tears from my eyes and saw something in the corner of my room that I had never noticed before...a little set of old weights. I picked up one of the weights and holding it in both arms curled it for what felt like 300 times. I did this every night when my parents thought I was sleeping until one morning I woke up with a little bubble on my arm, you guessed it, it was a muscle. From that moment I was hooked on fitness. I began to run, took up martial arts and read every book I could find on health and fitness.
Today I am known as Dr. Ray Hinish. I earned my Doctor of Pharmacy degree from the University of Maryland, my nutritionist certification from the American Health Science University and my Personal Trainer certification from the American Counsel on Exercise. It is my mission to help people get through the hype to the solid science of weight loss! As a reformed overweight child I, like many, have started with the cards stacked against me and in the last 5 years have achieved a body fat of 14% from over 22%. My own personal mission is to reach a body fat in the single digits and in the process help as many people as I can reach their own weight loss goals! I am convinced that you will find the information in this site based on solid scientific evidence. I am interested in the truth and welcome all questions, challenges and comments!
That night I walked home with tears in my eyes, closed my bedroom door and weeped bitterly for what seemed to be hours. Eventually, I caught my breath, wiped the tears from my eyes and saw something in the corner of my room that I had never noticed before...a little set of old weights. I picked up one of the weights and holding it in both arms curled it for what felt like 300 times. I did this every night when my parents thought I was sleeping until one morning I woke up with a little bubble on my arm, you guessed it, it was a muscle. From that moment I was hooked on fitness. I began to run, took up martial arts and read every book I could find on health and fitness.
Today I am known as Dr. Ray Hinish. I earned my Doctor of Pharmacy degree from the University of Maryland, my nutritionist certification from the American Health Science University and my Personal Trainer certification from the American Counsel on Exercise. It is my mission to help people get through the hype to the solid science of weight loss! As a reformed overweight child I, like many, have started with the cards stacked against me and in the last 5 years have achieved a body fat of 14% from over 22%. My own personal mission is to reach a body fat in the single digits and in the process help as many people as I can reach their own weight loss goals! I am convinced that you will find the information in this site based on solid scientific evidence. I am interested in the truth and welcome all questions, challenges and comments!
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