To improve your odds of success, read my series on preparing for weight loss.
Category Archives: Weight Loss
Seems to be, at least for some folks who are overweight. Nine of 10 T2 diabetes are overweight or obese
The “cure” at hand involves reduction of daily calories to 800 for four weeks. Average weight loss of those in the experimental group was 10 kg (22 lb). I look forward to the published scientific journal report. I bet the drop-out rate was high.
Yet another good post from DietDoctor! Why fast? Among many reasons is that fasting turns on autophagy, which helps clear the debris of daily living out of your cells, probably leading to longer life.
Click here for P.D. Mangan’s post on fasting and autophagy.
Dr. Fung at DietDoctor also warns about the danger of hypoglycemia for certain folks with diabetes. Read that part carefully (click the Source link below).
Anyway, here are Dr. Fung’s top eight tips (direct quotes):
- Drink water: Start each morning with a full eight-ounce glass of water.
- Stay busy: It’ll keep your mind off food. It often helps to choose a busy day at work for a fast day.
- Drink coffee: Coffee is a mild appetite suppressant. Green tea, black tea, and bone broth may also help.
- Ride the waves: Hunger comes in waves; it is not continuous. When it hits, slowly drink a glass of water or a hot cup of coffee. Often by the time you’ve finished, your hunger will have passed.
- Don’t tell anybody you are fasting: Most people will try to discourage you, as they do not understand the benefits. A close-knit support group is often beneficial, but telling everybody you know is not a good idea.
- Give yourself one month: It takes time for your body to get used to fasting. The first few times you fast may be difficult, so be prepared. Don’t be discouraged. It will get easier.
- Follow a nutritious diet on non-fast days: Intermittent fasting is not an excuse to eat whatever you like. During non-fasting days, stick to a nutritious diet low in sugars and refined carbohydrates.
- Don’t’ binge: After fasting, pretend it never happened. Eat normally, as if you had never fasted.
Steve Parker, M.D.
PS: I don’t feature fasting in any of my books, but I’ve gradually come around to seeing the potential benefits.
Julianne Taylor has a fascinating blog post based on a trip to France and Great Britain. Julianne is a dietitian living in New Zealand. Please read the entire article.
“What can we learn from the French way of eating?
Don’t snack. At all. Eat 3 balanced meals, and snack only if needed.
Planned snacks are fine, children always have an after school snack, or small meal in France. Treat the snack with the same respect as you would a meal.
Don’t eat anywhere other than at a table. Don’t eat walking around, at your desk, in front of the TV, or snack out of the fridge. Prepare, then eat a meal at a table, preferably with company and actually experience the process of savoring your food. Eat slowly.
Choose food freshly prepared from whole ingredients like protein, fruit and vegetables.
Model eating like this to your children, and don’t push them into our bad habits. Enjoy family meals together at the table without any screens or phones.
Treat food is fine, savor a small portion as part of a meal if you wish.
Water should be the main drink, wine in moderation can be enjoyed with meals if desired,”
A randomized controlled clinical trial found superior results in diabetes with a moderate low-carb diet, judging from weight loss and hemoglobin A1c.
I don’t know how many carbs the typical Japanese person eats in a day. In the U.S., it’s 250-300 grams. Here’s how the study at hand was done:
“This prospective, randomized, open-label, comparative study included 66 T2DM patients with HbA1c >7.5% even after receiving repeated education programs on Calorie-Restricted Dieting (CRD). They were randomly allocated to either the 130g/day Low-Carb Diet (LCD) group (n = 33) or CRD group (n = 33). Patients received personal nutrition education of CRD or LCD for 30 min at baseline, 1, 2, 4, and 6 months. Patients of the CRD group were advised to maintain the intake of calories and balance of macronutrients (28× ideal body weight calories per day). [If I understand correctly, a 170-lb (77.2 kg) person would be recommended to eat 2160 calories/day.] Patients of the LCD group were advised to maintain the intake of 130 g/day carbohydrate without other specific restrictions. Several parameters were assessed at baseline and 6 months after each intervention. The primary endpoint was a change in HbA1c level from baseline to the end of the study.
At baseline, body mass index (BMI) and HbA1c were 26.5 and 8.3, and 26.7 kg/m2 and 8.0%, in the CRD and LCD, respectively. At the end of the study, HbA1c decreased by −0.65% in the LCD group, compared with 0.00% in the CRD group (p < 0.01). Also, the decrease in BMI in the LCD group [−0.58 kg/m2] exceeded that observed in the CRD group (p = 0.03).
Conclusions: Our study demonstrated that 6-month 130 g/day LCD reduced HbA1c and BMI in poorly controlled Japanese patients with type 2 diabetes. LCD is a potentially useful nutrition therapy for Japanese patients who cannot adhere to CRD.”
The calorie-restricted diet did nothing for these folks in terms of glycemic control.
Steve Parker, M.D.
PS: In case you’re wondering, the Low-Carb Mediterranean reduces digestible carbs to 20-100 grams/day.
Diabetes is a disease of carbohydrate intolerance. Doesn’t that suggest to you that diabetics should reduce or avoid dietary carbohydrates?
The new study at hand was done in Indiana, involving 262 folks with type 2 diabetes. Characteristics of the study subjects:
- average age 54
- 66% women
- BMI 41 (very fat)
- average Hemoglobin A1c 7.6%
The authors don’t use the term “ketogenic diet,” preferring instead “a diet designed to induce nutritional ketosis” (I’m paraphrasing). For most folks, that’s a diet with under 30 grams of carbohydrate daily, according to the researchers. The study lasted for only 10 weeks.
The drop-out rate was about 10% (25 participants), which is not bad.
- Hemoglobin A1c (a test of diabetes control) dropped to 6.5%, a move in the right direction and equivalent or better than that seen with many diabetes drugs.
- Average weight loss was 7.2% of initial body weight.
- No severe symptomatic hypoglycemic events.
- Number and dose of necessary diabetes drugs were reduced “substantially.”
What’s not to love? Why isn’t this the standard of care?
Click the link below to look for details of the Virta Clinic program used in this study.
I put together a Ketogenic Mediterranean Diet for my patients with diabetes. It reduces dietary carbs to 20-30 grams/day. There’s a free version, but consider the low-cost version that includes recipes and extensive initiation and management advice.
Steve Parker, M.D.
McKenzie AL, Hallberg SJ, Creighton BC, Volk BM, Link TM, Abner MK, Glon RM, McCarter JP, Volek JS, Phinney SD
A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes
JMIR Diabetes 2017;2(1):e5
In 2014 Howard Stern interviewed Bryan Cranston and asked how he lost weight so quickly for his role as Walter White on Breaking Bad:
“Stern: When you had chemo and was getting sick playing the part of Walter White, in order to go through rapid weight loss you deliberately didn’t eat for 10 days? True or false?
Stern: How’d you lose all that weight?
Cranston: No carbohydrates. I just took out all the carbohydrates.
Stern: How much weight did you drop?
Cranston: 16 pounds, in ten days.
Cranston: No. The first three days are really hard, ’cause your body’s changing and craving sugar and wants, you know, and then you deprive it of the sugar and it starts burning fat.”
h/t Tom Naughton