Menu Planning & Recipes

Dorene's BeyondDiets Blog


The 2016 Dieting Season is Off and Running...

After 22 years in this field I have to admit that I periodically get burnt-out on taking the time to read and review new diet books or websites!

Nearly 20 years ago Kelly Brownell PhD once likened fad-diets to trick candles that keep re-lighting when you try to blow them out. Each new crop of books (or websites) invariably claim, “to contain the REAL secrets to weight loss.” This of course is just basic marketing and it’s very effective, especially when the average consumer “knows” more misinformation than fact regarding human metabolism, energy balance, and body weight.

Since it’s January, I thought I’d take a look at what’s “hot” on the diet landscape (based on Google Trends data on internet searches; graphic below). The January 2016 data “spike” is for low-carbohydrate diets. While Paleo and Gluten-free are still popular the significant spikes in interest are for generic low-carbohydrate and ketogenic diets.

A ketogenic diet may sound new and even extra “science-y” to some. Dieters that have been around the block however, will recognize that ketosis (and using ketone test strips) was something first advocated in the 1970s by Dr. Robert Atkins. Atkins was the first to propose the notion that ketosis was necessary for “fat-burning” and enhanced weight loss (it’s not).  

What's more, some of the latest ketogenic diets are more extreme than anything Atkins ever proposed, as they restrict protein (to 120-grams per day) while also keeping carbohydrates to just 25-grams per day. Given those limits on protein and carbs, fat is essentially promoted from "condiment" to "entree" status! So unless you're really into drinking vegetable oil, it's safe to say that that will not be an easy or enjoyable diet to attempt to follow! It's also a perfect example of the unnecessary hassle and complication fad-diets invariably demand!

Ketogenic diets are no magic bullet for weight loss; an in-depth discussion of why however will require a blog in itself which I will leave for another day. For today I will simply say that people lose weight secondary only to negative-energy-balance.

In other words (after equivalent levels of calorie-restriction are confirmed) any increase in weight loss attributable to playing with the intake-ratios of the macronutrients (protein, carbohydrate, and fat) is minimal, confirming the age old adage that, “You can’t outsmart Mother Nature.”

This is actually good news, because the reality is that you can lose weight following any diet that you find agreeable, and you can maintain your weight loss on any diet that you find agreeable. Ideally you would choose something that is also healthy! The latest US News Diet Rankings highlights healthy and effective diets depending on one's goals.

Whatever diet you choose appetite regulation is a key factor for success, and higher satiety is generally achieved by including 25 to 30 grams of protein with each main meal. That level of protein will also optimize preservation of your lean body mass and bone mineral density during weight loss which in turn will minimize the natural drop in resting metabolic rate associated with reduced body mass.

All the Best!


You may also be interested in:

Pick your approach to weight loss carefully. (RE: recognizing a fad-diet when you see one)
When is a calorie not a calorie? (RE: the interconnection of oxidation & storage of macronutrients)
Glycemic Index, Insulin & weight loss: what are the facts?

For more reliable information on healthy eating and weight loss check out my book (no magic, just the facts): The NEW Healthy Eating & Weight Management Guide.



Is FRAUD the New Business Model for (Some) Weight Loss Supplement Manufacturers?

Back in January I wrote about a growing problem—more and more weight loss supplements being found to include illegal drugs. The trend hasn’t let up, and the U.S. Department of Justice announced last week it was taking sweeping legal action:

As part of a nationwide sweep, the Department of Justice and its federal partners have pursued civil and criminal cases against more than 100 makers and marketers of dietary supplements. The actions discussed today resulted from a year-long effort, beginning in November 2014, to focus enforcement resources in an area of the dietary supplement market that is causing increasing concern among health officials nationwide. 

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Could YOU Triple Your Weight Loss?

The evidence seems to be stacking up that if you’re trying to lose weight, the more frequently you step on the scale the more weight you’ll lose.[i],[ii],[iii],[iv],[v] The most recent study was the first randomized-controlled clinical trial to address the question of self-weighing and weight loss.[vi]

Weighing yourself daily may be optimal…

Subjects that weighed themselves daily lost three times more weight over six months compared to participants who weighed themselves an average of 5.2 times per week.

That’s impressive; daily weighers lost 20.2-pounds over six months compared with 6.8-pounds for those who stepped on the scale “only” 5.2 times per week! What really stands out about this data is that the non-daily

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Weight Loss Fraud: Buyer beware

Most importantly you should know that more and more products are being found to contain illegal and/or unsafe ingredients that are not disclosed on the label.

It's understandable that people continue to hope that a "magic potion" for easy weight loss might come in a bottle. After all, scores of products are on store shelves that are promoted and marketed as just that. Despite all these products, however, there just isn't any magic in a bottle.

The reality is that the manufactures of these products are simply out to make a buck off

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Protein and the Thermic Effect of Food

The Thermic Effect of Food (TEF) is one of the three major components of daily energy expenditure, the other two components being a) Basal Metabolic Rate and b) the energy cost of activity.  

The energy expenditure from TEF is related to the stimulation of obligatory energy-requiring processes associated with eating, digesting, absorbing, and storing food (as well as the facultative energy expenditure associated with hormone secretion, sodium-potassium ATPase pump activity, protein synthesis, and substrate recycling).

The TEF raise in metabolism spikes after meals, and gradually declines over ~10 hours (as determined by the return to Basal Metabolic Rate). The main determinant of TEF is the total energy content of the meal (total calories consumed), followed by the protein fraction of the meal.

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