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Dorene's BeyondDiets Blog

Thursday
Nov202014

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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Thursday
Nov062014

How many more diets...?

I’ve been watching diets come and go—for over thirty years (twenty as a weight management professional). A well marketed diet book can pull down big money for publishers and authors, but do they deliver for the consumers buying them that are looking for answers?

For the most part diet books don’t deliver. The vast majority of diet books waste your time on nonsense that won’t—ever—produce results. Every book has its “magic formula,” usually some special combination of protein, fat and carbohydrates that the author asserts makes calories not count, and of course only the author has the secret to! As I've written about before, that's all nonsense.

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Friday
Oct242014

Water, Body Weight, and the Scale...

It's normal to have day-to-day fluctuations in body water content, which actually follow variations in calorie intake (energy) as well as variations in the macronutrient (carbohydrate, protein, fat and alcohol) and sodium content of the diet. Carbohydrate and sodium in particular can both cause rapid changes in extracellular water. Additionally, intracellular water increases or decreases (along with increases or decreases) in glycogen (the storage form of carbohydrate) and protein.

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Saturday
Apr132013

Intermittent Fasting: No Evidence of Enhanced Weight Loss

I recently wrote about why—theoretically—intermittent fasting (or alternate day fasting) actually has little likelihood of enhancing weight loss, over other forms of calorie restriction. (See: Alternate Day & Intermittent Fasting: Magic for Weight Loss or Just Another Fad?)

Today’s blog assesses the research that has specifically compared any kind of fasting regime (intermittent-calorie-restriction) to the typical dieting approach (constant-calorie-restriction) on weight loss.

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Monday
Mar252013

When NOT to Trust a Food Label?

The FDA recently shut down Clifton N.J.-based Butterfly Bakery “for unlawfully distributing mislabeled food products, such as muffins and snack cakes.” The action was based on findings that samples of Butterfly Bakery products labeled as “sugar free” contained sugar. Additionally the fat content of the samples was also significantly higher than what the label claimed. The bakery had been previously warned by FDA about problems with mislabeled products in May of 2011.

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