1. Foods that assist with weight management taste poorly.
2. Genetics make you fat so your efforts aren’t worthwhile.
3. You must restrict calories, exercise to exhaustion, and do cardio to get “results.”
4. Low carbohydrate or “paleo” diets are best for weight management.
5. PMS and hot flashes are normal and have no effects on fat loss.
6. Snack or sports bars, cereals, pasta, whole grains, and bagels are a good idea.
7. Detoxes, cleanses, fasting, weight-loss supplements, and trendy diets are safe and effective.
8. Emotional eating is a result of not being disciplined enough.
9. Carbohydrates make you fat.
10. Exercise increases the metabolism.
Top Ten Weight Management Lies
Posted in General.
rev="post-4368" 4 comments
– February 27, 2012
4 Responses
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Can you give a comment for each lie? How can someone lose fat without exercise, without a modest calorie deificit and without the lipolitic process (which you said lead to toxicity problem in another article)?
Making a comment for each lie would require more time than I am willing to give to this blog. Some of the information is covered by articles in the FPS blog and is covered in the nutritional program FPS provides.
Fatty acids can be used at rest (for instance by muscle cells) instead of using stress-driven lipolysis (via adrenaline, lactic acid, growth hormone, etc) that weakens the organism in a multitude of ways. The excess fatty acids released during stress that reach the liver can be detoxified if the organ is well nourished and subsequently eliminated from the body.
A diet high in saturated fat v. unsaturated fat will make stress far more tolerable, like what occurs during youth. It’s as the unsaturates accumulate in the tissues that inflammation, stress, and their consequences become a real problem. This is one way in which youth vs. advanced age differ considerably. The response to stress and resistance to stress changes with aging. So when the tissues are rich in unsaturates, its best to keep them stored by avoiding stress while the individual works on increasing the metabolic rate and improving the ratio of saturated to unsaturated fats.
Toxicity of Stored PUFA
http://www.functionalps.com/blog/2012/04/22/fatty-acid-composition-of-diet-reflected-in-fat-tissue/
Caloric considerations are important because it’s not logical to eat uninhibited and not expect consequences especially when the resting metabolism is low. But restricting fuel and then beating yourself up with “cardio” and the like is a good way to lower your resistance to stress and slow the resting metabolic rate. It’s the resting metabolism that has real value from a health and weight management perspective and compromises 65-75% of daily energy expenditure.
“Stress increases metabolic rate in a destructive, age accelerating way, with increased inflammation, and decreased resting oxidative metabolic rate. It’s the basic metabolic rate, with fast nerve conduction, quick cellular adaptation, etc., that’s biologically valuable.” -R. Peat, PhD
Med Sci Sports Exerc. 1989 Oct;21(5):515-25.
A review: exercise and its influence on resting energy metabolism in man.
Poehlman ET.
“Daily energy expenditure is composed of three major components: 1) resting metabolic rate (RMR); 2) the thermic effect of feeding (TEF); and 3) the thermic effect of activity (TEA). RMR constitutes 60 to 75% of daily energy expenditure and is the energy associated with the maintenance of major body functions. TEF is the cumulative increase in energy expenditure after several meals and constitutes approximately 10% of daily energy expenditure.”
Sports Med. 1991 Feb;11(2):78-101.
The impact of exercise and diet restriction on daily energy expenditure.
Poehlman ET, Melby CL, Goran MI.
“The hypothesis is that combining diet and exercise will accelerate fat loss, preserve fat-free weight and prevent or decelerate the decline in resting metabolic rate more effectively than with diet restriction alone. The optimal combination of diet and exercise, however, remains elusive. It appears that the combination of a large quantity of aerobic exercise with a very low calorie diet resulting in substantial loss of bodyweight may actually accelerate the decline in resting metabolic rate. These findings may cause us to re-examine the quantity of exercise and diet needed to achieve optimal fat loss and preservation of resting metabolic rate.”
“In the resting state, muscles consume mainly fats, so maintaining relatively large muscles is important for preventing the accumulation of fats.” -Ray Peat, PhD
Thank you for your comprehensive answer! As a medicine student I find the topics coverded on this blog really interesting! Why don’t you provide a complete online nutritional program as an info-product in order to be accessible from anyone worldwide?
The FPS nutrition services are available for both local and distance clients (both domestic and international).
Nutrition and LIfestyle Coaching
http://www.functionalps.com/services#nutrition