Tweet
1) Calcium and Vitamin D Promote Abdominal Fat Loss
Abdominal fat turns over rapidly and is linked to an increased risk of heart disease, compared to fat that accumulates on the butt, thighs and arms. A Massachusetts General Hospital study showed that overweight and obese adults fed a reduced-calorie diet and orange juice fortified with calcium and vitamin D lost more abdominal fat (fat inside the abdominal cavity) than people following an identical diet without the supplements. The majority of Americans don’t meet the minimum dietary requirements for calcium and vitamin D. Drinking fortified juice is an easy way to lose weight. (American Journal Clinical Nutrition, 95: 101-108, 2012)
2) Exercise Increases Brown Fat
Brown fat is a highly thermogenic tissue that converts energy to heat instead of storing it as fat. A landmark study from the Dana-Farber Cancer Institute showed that exercise promotes fat breakdown and use by causing muscles to release a hormone called PGC1-alpha. This newly discovered hormone changes white fat in the abdomen into brown fat, which promotes overall fat loss. The scientists injected the hormone into mice fat cells, which increased their energy expenditure. This study helps explain why intense exercise promotes fat loss, even though carbohydrates are the principal fuels during exercise at intensities above 65 percent of maximum effort— heavy exercise causes more PGC-1 production than moderate-intensity exercise. (Nature, published online January 11, 2012)
3) Cardio But Not Weights Decrease Abdominal Fat
Abdominal or visceral fat increases the risk of type 2 diabetes, high blood pressure, elevated blood fats, heart attack and stroke. The problem is more severe in men than women, but many women store more gut fat after menopause. An Australian study that pooled the results of 35 studies (called a meta-analysis) found that aerobic exercise works best for decreasing visceral fat. Most weight training studies showed only small effects. Researchers couldn’t find enough evidence to say that combining aerobics and weight training worked better than aerobics alone. They concluded that moderate-intensity aerobic exercise for 150 minutes per week decreases abdominal fat. (Obesity Reviews, 13: 68-91, 2011)
4) High-protein, Low-carbs Best for Short-term Weight Loss
Most studies lasting six months or less show that reduced calorie, high-protein diets are best for losing weight. Protein depresses appetite, probably by turning amino acids (protein building blocks) into blood sugar in the liver. Reducing carb intake causes increased ketone production from the incomplete breakdown of fat, which also helps fight hunger. Scottish researchers, in an eight-week study, fed obese people reduced-calorie, high-protein diets that contained a moderate or low amount of carbohydrates. The low-carb group lost 14 pounds, while the moderate-carb group lost 9.5 pounds. People felt less hungry when consuming the low-carb, high-protein diet.
Research has shown that low-carbohydrate ketogenic diets are good for weight loss but not optimal for bodybuilding! Ketogenic diets inhibit mTOR, growth hormone and IGF-1 function and inhibit muscle growth! (Applied and Environmental Microbiology, 73: 1073-1078, 2012)
5) Choose Some Low-carb Days for Best Weight Loss
Low-calorie, low-carbohydrate diets are better than mixed diets for promoting weight loss during the first six months of a weight-control program. At one year, however, most low-calorie diets produce similar results. People have trouble cutting out carbs for extended periods. What about cutting down on carbs two or three times per week? British researchers found that cutting carb intake two times per week caused greater weight loss than a constant high-protein, low-carb diet or Mediterranean diet (pasta, olive oil, lean meats, fish, fruits, vegetables and red wine). (CTRC-AACR San Antonio Breast Cancer Symposium, December 2011)
6) Blocking Myostatin Reduces Fat
Myostatin is a muscle growth-controlling hormone that is produced mainly in skeletal muscles. Blocking myostatin triggers a large increase in muscle mass, particularly in response to weight training. Myostatin also influences body fat. A study from Singapore using mice found that inhibiting myostatin with a drug decreased body fat. Blocking myostatin increased fat breakdown and use (fatty acid oxidation) and activated genes controlling the activity of brown fat. Brown fat is a dieter’s dream because it converts energy to heat instead of storing it as fat— a process called thermogenesis. Developing drugs that target myostatin could help treat obesity. (Diabetologia, published online September 17, 2011)
7) Brain Protein Helps Control Bodyweight
A brain protein called RGS9-1 helps control body fat and is regulated by the RGS9-1 gene. Some people have an RGS9-1 gene that produces less of this protein, which causes weight gain. Variations in this gene may help explain why weight control is easier in some people than others. Some drugs used to treat Parkinson’s disease and schizophrenia increase RGS9-1 production, but have side effects such as involuntary body movements. This study may help people learn if they are genetically predisposed to obesity. (ScienceDaily, January 4, 2012)
Abdominal fat turns over rapidly and is linked to an increased risk of heart disease, compared to fat that accumulates on the butt, thighs and arms. A Massachusetts General Hospital study showed that overweight and obese adults fed a reduced-calorie diet and orange juice fortified with calcium and vitamin D lost more abdominal fat (fat inside the abdominal cavity) than people following an identical diet without the supplements. The majority of Americans don’t meet the minimum dietary requirements for calcium and vitamin D. Drinking fortified juice is an easy way to lose weight. (American Journal Clinical Nutrition, 95: 101-108, 2012)
2) Exercise Increases Brown Fat
Brown fat is a highly thermogenic tissue that converts energy to heat instead of storing it as fat. A landmark study from the Dana-Farber Cancer Institute showed that exercise promotes fat breakdown and use by causing muscles to release a hormone called PGC1-alpha. This newly discovered hormone changes white fat in the abdomen into brown fat, which promotes overall fat loss. The scientists injected the hormone into mice fat cells, which increased their energy expenditure. This study helps explain why intense exercise promotes fat loss, even though carbohydrates are the principal fuels during exercise at intensities above 65 percent of maximum effort— heavy exercise causes more PGC-1 production than moderate-intensity exercise. (Nature, published online January 11, 2012)
3) Cardio But Not Weights Decrease Abdominal Fat
Abdominal or visceral fat increases the risk of type 2 diabetes, high blood pressure, elevated blood fats, heart attack and stroke. The problem is more severe in men than women, but many women store more gut fat after menopause. An Australian study that pooled the results of 35 studies (called a meta-analysis) found that aerobic exercise works best for decreasing visceral fat. Most weight training studies showed only small effects. Researchers couldn’t find enough evidence to say that combining aerobics and weight training worked better than aerobics alone. They concluded that moderate-intensity aerobic exercise for 150 minutes per week decreases abdominal fat. (Obesity Reviews, 13: 68-91, 2011)
4) High-protein, Low-carbs Best for Short-term Weight Loss
Most studies lasting six months or less show that reduced calorie, high-protein diets are best for losing weight. Protein depresses appetite, probably by turning amino acids (protein building blocks) into blood sugar in the liver. Reducing carb intake causes increased ketone production from the incomplete breakdown of fat, which also helps fight hunger. Scottish researchers, in an eight-week study, fed obese people reduced-calorie, high-protein diets that contained a moderate or low amount of carbohydrates. The low-carb group lost 14 pounds, while the moderate-carb group lost 9.5 pounds. People felt less hungry when consuming the low-carb, high-protein diet.
Research has shown that low-carbohydrate ketogenic diets are good for weight loss but not optimal for bodybuilding! Ketogenic diets inhibit mTOR, growth hormone and IGF-1 function and inhibit muscle growth! (Applied and Environmental Microbiology, 73: 1073-1078, 2012)
5) Choose Some Low-carb Days for Best Weight Loss
Low-calorie, low-carbohydrate diets are better than mixed diets for promoting weight loss during the first six months of a weight-control program. At one year, however, most low-calorie diets produce similar results. People have trouble cutting out carbs for extended periods. What about cutting down on carbs two or three times per week? British researchers found that cutting carb intake two times per week caused greater weight loss than a constant high-protein, low-carb diet or Mediterranean diet (pasta, olive oil, lean meats, fish, fruits, vegetables and red wine). (CTRC-AACR San Antonio Breast Cancer Symposium, December 2011)
6) Blocking Myostatin Reduces Fat
Myostatin is a muscle growth-controlling hormone that is produced mainly in skeletal muscles. Blocking myostatin triggers a large increase in muscle mass, particularly in response to weight training. Myostatin also influences body fat. A study from Singapore using mice found that inhibiting myostatin with a drug decreased body fat. Blocking myostatin increased fat breakdown and use (fatty acid oxidation) and activated genes controlling the activity of brown fat. Brown fat is a dieter’s dream because it converts energy to heat instead of storing it as fat— a process called thermogenesis. Developing drugs that target myostatin could help treat obesity. (Diabetologia, published online September 17, 2011)
7) Brain Protein Helps Control Bodyweight
A brain protein called RGS9-1 helps control body fat and is regulated by the RGS9-1 gene. Some people have an RGS9-1 gene that produces less of this protein, which causes weight gain. Variations in this gene may help explain why weight control is easier in some people than others. Some drugs used to treat Parkinson’s disease and schizophrenia increase RGS9-1 production, but have side effects such as involuntary body movements. This study may help people learn if they are genetically predisposed to obesity. (ScienceDaily, January 4, 2012)