The Magical Trail of Weight Maintenance - PowerPoint PPT Presentation

View by Category
About This Presentation

The Magical Trail of Weight Maintenance


Take a look at chiropractors that meet all of the above qualities and you can rest assured that you have made the best selection for your medical needs. There Is a good chiropractor out there waiting for you if you are only willing to put in the search to find him. – PowerPoint PPT presentation

Number of Views:41


Write a Comment
User Comments (0)
Transcript and Presenter's Notes

Title: The Magical Trail of Weight Maintenance

The Magical Trail of Weight Maintenance
  • By Dr Brian Kelchen

Where to start
  • In all honesty there is no 1 right answer for all
    people. Everyone digests food differently and
    what each persons body does with calories is even
    more complicated
  • So instead we are going to discuss
  • Good rules to live by
  • Exercise
  • The Good, better, and best options for your

Nutritional Content vs Caloric Content
  • Some foods offer a lot of bang for your buck and
    others offer none. Knowing the difference is the
  • Fresh Canned Frozen
  • Lettuce
  • Protein- different sources, different makes, and
  • The media lies.. But why

  • Yes it is in everything.
  • There is no such thing as GOOD sugar
  • Sugar is the most naturally addictive substance
    in the world.
  • Carbs, grains, fruit,

Worst offenders
  • Quick salads
  • its better than _____
  • Soda
  • Diet vs regular
  • Alcohol
  • Better choices
  • Holidays
  • Rewards

Other myths
  • 1. Exercise is an extremely effective weight loss
  • 2. Lots of cardio will make you lose weight.
  • 3. Fruit juice is healthy.
  • 4. Eating breakfast is a must.
  • 5. Whole grains are the most important component
    of a healthy diet.
  • 6. Natural sugars like honey are ok.
  • 7. BMI is a good measure of health outcomes.
  • 8. Total cholesterol is the best indicator of
    heart attack risk.

Myths part 2
  • Too much protein is bad for you
  • You need a lot of complex carbs
  • All carbs are turned into sugar
  • You should get all of your nutrients from food
    and not take any supplements
  • In an ideal world this would be true however,
    most people need assistance getting everything
    they need

Nutritionist Says The Best Diet is a Low-Fat
Diet, With Carbs at 50-60 of Calories
  • Answer The low-fat diet has been put to the test
    in several huge randomized controlled trials. It
    does not cause any weight loss over a period of
    7.5 years and it has literally no effect on heart
    disease or cancer.
  • The low-fat diet is a huge failure. All the major
    studies show that it doesnt work.

Nutritionist Says Eggs Raise Cholesterol and
Lead to Heart Disease
  • Answer The cholesterol in eggs does not raise
    the bad cholesterol in the blood. It raises HDL
    (the good) cholesterol and eggs actually
    improve the blood lipid profile.
  • The studies show that egg consumption is not
    associated with heart disease. Whole eggs are
    among the most nutritious foods on the planet.

Nutritionist Says Protein is Bad For Your
  • Answer It is often claimed that a high protein
    intake can cause harm to the kidneys, but this is
    false. Even though it is important for people
    with pre-existing kidney disease to reduce
    protein, the same is not true for people with
    healthy kidneys.
  • The studies show that a high protein intake has
    no detrimental effects of kidney function in
    healthy people, not even in bodybuilders that eat
    massive amounts of protein.

Nutritionist Says Saturated Fat Raises
Cholesterol and Causes Heart Disease
  • Answer This is a myth. Saturated fat raises HDL
    (the good) cholesterol and changes the LDL from
    small, dense to Large LDL, which is benign and
    doesnt increase the risk of heart disease.
  • This has been intensively studied in the past few
    decades and the studies consistently show that
    saturated fat is not in any way related to the
    risk of heart disease.

Nutritionist Says Low Carb Diets Are Unhealthy
  • Answer This is simply not true. Since the year
    2002, low-carb diets have been studied
    extensively and over 20 randomized controlled
    trials have been conducted.
  • They consistently lead to much better health
    outcomes than the typical low-fat diet. They
    cause more weight loss and improve all major risk
    factors for disease, including triglycerides, HDL
    and blood sugar levels.

Nutritionist Says Red Meat is Unhealthy and
Should Only be Eaten in Moderation
  • Answer It is true that consumption of processed
    meat is associated with an increased risk of many
    disease, but the same is not true for unprocessed
    red meat.
  • Unprocessed red meat is harmless, although it may
    form harmful compounds if it is overcooked. The
    answer is not to avoid red meat, but to make sure
    not to burn it.
  • The association between unprocessed red meat and
    cancer is highly exaggerated, large review
    studies show that the effect is very weak in men
    and nonexistent in women.

Nutritionist Says Protein is Bad For Your Bones
and Causes Osteoporosis
  • Answer Although it is true that protein can
    cause calcium loss from the bones in the short
    term, this effect does not persist in the long
  • In fact, the studies consistently show that
    protein actually improves bone health in the long
    run, NOT the other way around. Therefore, the
    terrible advice to keep protein low is likely to
    increase the risk of osteoporosis

Nutritionist Says People Should Cut Back on
  • Answer Even though sodium restriction can lower
    blood pressure, it does not appear to reduce the
    risk of heart disease or death.
  • Some studies even show that if you restrict
    sodium too much, that it can increase some risk
    factors for disease.
  • There is no science behind the 1500-2300 mg per
    day recommendation and people that are healthy
    can eat normal amounts of sodium without any

Nutritionist Says Polyunsaturated Fats Lower
Cholesterol and Reduce Heart Disease Risk
  • Answer There are two types of polyunsaturated
    fats, Omega-3 and Omega-6. It is true that
    Omega-3s reduce the risk of heart disease, but
    the same is not true for the Omega-6s.
  • Even though the Omega-6s (soybean oil, corn oil,
    etc.) can lower cholesterol, the studies show
    that they actually increase the risk of heart
  • Therefore, the horrible advice to increase
    polyunsaturated fat, without regards to the type,
    is probably contributing to heart disease instead
    of preventing it.

Nutritionist Says People Should Choose Low-Fat
Dairy Products to Reduce Calories and Saturated
  • Answer There is no evidence that people benefit
    from choosing low-fat instead of full-fat dairy
    products. Plus low-fat dairy is usually high in
    sugar, which makes this misguided advice
    seriously questionable.
  • Full-fat dairy (especially from grass-fed cows)
    contains many important nutrients like Vitamin K2
    and butyrate, which are very scarce in the diet.
  • High fat dairy products are actually associated
    with a lower risk of obesity. In countries where
    cows are largely grass-fed, people who eat the
    most high fat dairy products have a drastically
    reduced risk of heart disease.

Nutritionist Says Weight Loss is All About
Calories in and Calories Out
  • Answer This is completely false, different
    calorie sources go through different metabolic
    pathways in the body and have varying effects on
    hunger, hormones and the brain.
  • Also, lets not forget that health is about way
    more than just weight. Certain calorie sources
    (added sugar, vegetable oils) can cause harmful
    effects on metabolism that have nothing to do
    with their caloric value.

Exercise 101
  • Goal to increase lean mass
  • Reason to burn fat while doing nothing
  • Increases gray area
  • Increases overall wellness and productivity

The real story of exercise
  • What is the first thing you do when you go
  • Cant I just follow this program I saw on
    Facebook/magazine/ that my friend uses.
  • Balance is Key
  • 3-1 ratio back to front is ideal

But weights will make me big
  • No
  • Weight training will lean your body out
  • Most people will never build mass without taking
    a builder
  • Such as testosterone
  • Machine vs free weights
  • Machines require less muscle activation and are
    easier to cheat on so be careful

GOOD better best exercise programs
  • Worst
  • Cross fit- high risk of injury and no muscle
  • Hot yoga- our bodies are not made to perform at
    high temps. It can cause organ damage
  • Anything off Facebook- unless it is from a
    reliable source like Libertyville Wellness Group
  • Good
  • Boot camp- fun, and can be effective
  • P90X- at least they attempt to isolate muscle
    groups and rotate which muscles are being used
  • Better
  • Personal Trainer
  • Check education and experience it varies to an
    extreme extent
  • Best
  • Individualized program
  • It is important to continually change your work
    out to make it harder because our bodies will
    accommodate and we will get lower results

Dr Brians version
  • 6 out of 7 days per week
  • 16-24oz of protein per day
  • Lean protein
  • Steak, chicken, pork, fish, hamburger,
  • Not count
  • Bacon
  • Sauges
  • Unlimited vegetables (not including corn or
    potatoes they are a carb from now on)
  • Min 4 cups
  • 4 servings of everything else
  • Carbs-
  • Pasta, bread, rice
  • Fats-
  • Yogurt, cheese, milk
  • Fruits-
  • Better- low gycemic index such as blueberries,
    raspberries, and strawberries
  • Worst- watermelon, pineapple, cantaloupe

6 out of 7 days
  • Eating clean 6 out of 7 days
  • Its not how many calories, it s more about what
    is in each calorie
  • Frequency matters, Amount matters and Time of day
    matters on our clean days

Other good maintenance plans
  • Paleo diet
  • Mediterranean diet
  • IP plan
  • King breakfast
  • Prince lunch
  • Bums supper

My least favorite
  • Juice Diets- lots of sugar and lack of other
  • Fasting (non religious reasons)- usually result
    in a lot of muscle loss
  • Atkins- does not have enough fruits and does not
    monitor the type of protein
  • Vegetarian /vegan-
  • If done correctly it is great
  • It is the most difficult and most people do them
    incorrectly resulting in nutritional deficiencies

If you have any questions please ask. I am happy
to explain any of my information in more detail
  • Howard BV, et al. Low-fat dietary pattern and
    weight change over 7 years the Womens Health
    Initiative Dietary Modification Trial. Journal of
    the American Medical Association, 2006.
  • Howard BV, et al. Low-Fat Dietary Pattern and
    Risk of Cardiovascular Disease.Journal of the
    American Medical Association, 2006.
  • Multiple Risk Factor Intervention Trial Risk
    Factor Changes and Mortality Results. Journal of
    the American Medical Association, 1982.
  • Stanhope KL, et al. Consuming fructose-sweetened,
    not glucose-sweetened, beverages increases
    visceral adiposity and lipids and decreases
    insulin sensitivity in overweight/obese
    humans. Journal of Clinical Investigation, 2009.
  • Stanhope KL, et al. Adverse metabolic effects of
    dietary fructose results from the recent
    epidemiological, clinical, and mechanistic
    studies. Current Opinion in Lipidology, 2013.
  • Ludwig DS, et al. Relation between consumption of
    sugar-sweetened drinks and childhood obesity a
    prospective, observational analysis. The Lancet,
  • Schulze MB, et al. Sugar-Sweetened Beverages,
    Weight Gain, and Incidence of Type 2 Diabetes in
    Young and Middle-Aged Women. Journal of the
    American Medical Association, 2004.
  • Bostick RM, et al. Sweetened beverage consumption
    and risk of coronary heart disease in
    women. Cancer Causes Control, 1994.
  • Fung TT, et al. Sugar, meat, and fat intake, and
    non-dietary risk factors for colon cancer
    incidence in Iowa women. The American Journal of
    Clinical Nutrition, 2009.
  • Rong Y, et al. Egg consumption and risk of
    coronary heart disease and stroke dose-response
    meta-analysis of prospective cohort
    studies. British Medical Journal, 2013.
  • Fernandez ML. Dietary cholesterol provided by
    eggs and plasma lipoproteins in healthy
    populations. Current Opinion in Clinical
    Nutrition Metabolic Care, 2006.
  • Blesso CN, et al. Whole egg consumption improves
    lipoprotein profiles and insulin sensitivity to a
    greater extent than yolk-free egg substitute in
    individuals with metabolic syndrome. Metabolism,
  • Manninen AH. High-Protein Weight Loss Diets and
    Purported Adverse Effects Where is the
    Evidence? Journal of the International Society of
    Sports Nutrition, 2004.
  • Martin WM, et al. Dietary protein intake and
    renal function. Nutrition Metabolism, 2005.

References 2
  • Siri-Tarino PW, et al. Meta-analysis of
    prospective cohort studies evaluating the
    association of saturated fat with cardiovascular
    disease. The American Journal of Clinical
    Nutrition, 2010.
  • Mente A, et al. A systematic review of the
    evidence supporting a causal link between dietary
    factors and coronary heart disease. Archives of
    Internal Medicine, 2009.
  • Dreon DM, et al. Change in dietary saturated fat
    intake is correlated with change in mass of large
    low-density-lipoprotein particles in men. The
    American Journal of Clinical Nutrition, 1998.
  • Westman EC, et al. Low-carbohydrate nutrition and
    metabolism. American Journal of Clinical
    Nutrition, 2007.
  • Hession M, et al. Systematic review of randomized
    controlled trials of low-carbohydrate vs.
    low-fat/low-calorie diets in the management of
    obesity and its comorbidities. Obesity Reviews,
  • Santos F, et al. Systematic review and
    meta-analysis of clinical trials of the effects
    of low carbohydrate diets on cardiovascular risk
    factors. Obesity Reviews, 2012.
  • Micha R, et al. Red and processed meat
    consumption and risk of incident coronary heart
    disease, stroke, and diabetes mellitus a
    systematic review and meta-analysis. Circulation,
  • Rohrmann S, et al. Meat consumption and mortality
    results from the European Prospective
    Investigation into Cancer and Nutrition. BMC
    Medicine, 2013.
  • Alexander DD, et al. Meta-analysis of prospective
    studies of red meat consumption and colorectal
    cancer. European Journal of Cancer Prevention,
  • Alexander DD, et al. Red meat and colorectal
    cancer a critical summary of prospective
    epidemiologic studies. Obesity Reviews, 2011.

References 3
  • Kerstetter JE, et al. Dietary protein and
    skeletal health a review of recent human
    research. Current Opinion in Lipidology, 2011.
  • Bonjour JP. Dietary protein an essential
    nutrient for bone health. The Journal of the
    American College of Nutrition, 2005.
  • Munger RG, et al. Prospective study of dietary
    protein intake and risk of hip fracture in
    postmenopausal women. The American Journal of
    Clinical Nutrition,
  • Taylor RS, et al. Reduced dietary salt for the
    prevention of cardiovascular disease. Cochrane
    Database of Systematic Reviews, 2011.
  • Jurgens G, et al. Effects of low sodium diet
    versus high sodium diet on blood pressure, renin,
    aldosterone, catecholamines, cholesterols, and
    triglyceride.Cochrane Database of Systematic
    Reviews, 2003.
  • Garg R, et al. Low-salt diet increases insulin
    resistance in healthy subjects.Metabolism, 2011.
  • Ramsden CE, et al. Use of dietary linoleic acid
    for secondary prevention of coronary heart
    disease and death. British Medical Journal, 2013.
  • Lands WE, et al. Dietary fat and health the
    evidence and the politics of prevention careful
    use of dietary fats can improve life and prevent
    disease.Annals of the New York Academy of
    Sciences, 2005.
  • Ramsden CE, et al. n-6 fatty acid-specific and
    mixed polyunsaturate dietary interventions have
    different effects on CHD risk a meta-analysis of
    randomised controlled trials. British Journal of
    Nutrition, 2010.

References 4
  • Kratz M, et al. The relationship between high-fat
    dairy consumption and obesity, cardiovascular,
    and metabolic disease. European Journal of
    Nutrition, 2013.
  • Bonthius M, et al. Dairy consumption and patterns
    of mortality of Australian adults. European
    Journal of Clinical Nutrition, 2010.
  • Smit, et al. Conjugated linoleic acid in adipose
    tissue and risk of myocardial infarction. The
    American Journal of Clinical Nutrition, 2010.
  • Feinman RD, et al.A calorie is a calorie
    violates the second law of thermodynamics. Nutriti
    on Journal, 2004.
  • Johnston CS, et al. Postprandial thermogenesis is
    increased 100 on a high-protein, low-fat diet
    versus a high-carbohydrate, low-fat diet in
    healthy, young women. The Journal of the American
    College of Nutrition, 2002.
  • Veldhorst MA, et al. Presence or absence of
    carbohydrates and the proportion of fat in a
    high-protein diet affect appetite suppression but
    not energy expenditure in normal-weight human
    subjects fed in energy balance. British Journal
    of Nutrition, 2010.
  • Bellisle F, et al. Meal frequency and energy
    balance. British Journal of Nutrition, 1997.
  • Cameron JD, et al. Increased meal frequency does
    not promote greater weight loss in subjects who
    were prescribed an 8-week equi-energetic
    energy-restricted diet. British Journal of
    Nutrition, 2010.
  • Brehm BJ, et al. A randomized trial comparing a
    very low carbohydrate diet and a
    calorie-restricted low fat diet on body weight
    and cardiovascular risk factors in healthy
    women. The Journal of Clinical Endocrinology
    Metabolism, 2003.
  • Yancy WS, et al. A low-carbohydrate, ketogenic
    diet versus a low-fat diet to treat obesity and
    hyperlipidemia a randomized, controlled
    trial. Annals of Internal Medicine, 2004.
  • Westman EC, et al. The effect of a
    low-carbohydrate, ketogenic diet versus a
    low-glycemic index diet on glycemic control in
    type 2 diabetes mellitus. Nutrition Metabolism,