Monthly Archives: August 2010

The hCG Diet

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You may have noticed medical facilities offering hCG injections or drops under the tongue as the “secret no one wants you to know about” solution to your weight loss battle. As a Registered Dietitian and Certified Personal Trainer, I’m all for solutions – as long as they’re safe, you understand how and why they work, and you’re willing to live with the consequences.  So let’s dig into how this diet works, the available science and why people who go on this particular diet experience results.

  • hCG is an acronym for human chorionic gonadotrophin. This hormone is produced in pregnant females and its presence in urine results in a positive pregnancy test. hCG is used as a drug to treat infertility among women and to help increase sperm count among men.  In the 1950s a British doctor claimed hCG injections would help obese patients lose weight more comfortably.
  • The hCG protocol includes regular injections or oral drops and a strict 500 calorie per day diet for 26-45 days. The diet typically consists of
    • Coffee for breakfast, no sugar
    • A small portion of lean meat, one type of vegetable, one breadstick or melba toast and one type of fruit with lunch and dinner
    • Two liters of water daily
    • Exercise, especially weight training, is not allowed due to the very low calorie and nutrient intake  (this is a red flag, as exercise is an essential part of healthy weight management)
    • After the initial 26-45 days, you cannot eat any sugar or starches for three weeks
    • The original diet called for no medicines or cosmetics other than lipstick, eyebrow pencil and powder may be used without special permission
    • The current cost of this diet ranges from approximately $150 to $400 per month.
  • According to the scientific research , there is no evidence that hCG is effective for weight loss. The reason people lose weight on this diet is NOT because of the hCG. It’s because the requirement for going on this diet is eating approximately 500 calories per day. To put this in perspective, my body requires approximately 1,200 calories per day just to fuel my brain, heart, lungs and basic metabolic functions. When I’m active, I require more – closer to 2200 calories per day. So eating 500 calories per day would essentially allow me to lose half a pound a day, or 3 pounds per week. Again, it’s NOT because of the hCG. It’s basic human physiology – when you eat drastically fewer calories than you burn, your body will use its energy stores for fuel and your body weight drops.
  • The hCG diet is considered a very low calorie diet, or more commonly, a starvation diet. That means your body will not only burn your fat stores to fuel your brain, heart, lungs and other organs, but it will also burn muscle. When you return to your normal eating habits, you will gain only fat back. In essence, you end up lowering your metabolism, which means you gain weight more easily.
  • The only proven method for losing weight is burning more calories than you take in. There are many ways to go about this, as evidenced by the array of diet books on the market. However, when you take a closer look at all of these diet books, they all cut calories. Low carb/high protein diets cut calories by cutting carbs, low fat diets cut calories by cutting fat and cleansing diets cut calories by cutting, well, food.  The hCG diet is no different, except you also take a drug, which purportedly reduces hunger. Although there are many claims that this is the case, there’s no hard-nosed science to back it up.
  • Approximately 90% of those who attempt dieting fail in the long run. Why? Because it’s very difficult to go on a diet forever. Losing weight is NOT the issue for most people – keeping it off is. The hCG diet allows people to eat only whole, unprocessed foods, which is a good thing, but you must continue to eat this way in order to sustain the results. However, eating 500 calories a day is not recommended because you won’t be getting enough essential nutrients. Plus, rapid weight loss typically results in weight rebound.
  • There are side effects to taking this drug and it’s not FDA approved for weight loss. Noted side effects are nausea, vomiting, diarrhea, stomach pain and swelling, severe pelvic pain, shortness of breath and weight gain.

If you’re looking to lose weight AND keep it off, burn more calories than you take in by making adjustments to your food choices and activity level that you can stick to. It will take longer to lose those unwanted pounds, but it’s safer, much cheaper and you’re more likely to maintain your success.  There is no magic cure for weight loss. Here’s the formula for success: Good choices +Consistency + Time. It’s probably not what you want to hear, but it’s the truth, and you know what they say about the truth…

Until next week,
Kat


References

  1. Simeons ATW. The action of chorionic gonadotrophin in the obese. Lancet 2:946-947, 1954.
  2. Lijesen GK and others. The effect of human chorionic gonadotrophin (HCG) in the treatment of obesity by means of the Simeons therapy: a criteria-based meta-analysis. British Journal of Clinical Pharmacology 49:237–243, 1995.
  3. Bosch B, Venter I, Stewart RI, Bertram SR. Human chorionic gonadotrophin and weight loss. A double-blind, placebo-controlled trial. S Afr Med J. 1990 Feb 17;77(4):185-9.

What should be on every kitchen table

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As a health professional,  I’ve always made sure my clients, friends and family were given what they needed to protect their health, which to me is the definition of true health care. Of course the nutrition component is always the most important part of the health care equation, because you HAVE to eat and WHAT you consume is what you become in both the short and long term. After all, it’s food that brings in nutrients which are deposited into the body to keep all our parts working. If any nutrient that’s needed on a daily basis is missing, something in the body will eventually be compromised. Consistent lack of specific nutrients can then lead us out of health care and into disease care, i.e. doctors and drugs.


Everyone can easily get everything they need to allow their bodies to become stronger and last longer, and all sitting where they won’t forget to take it – on the kitchen table. At a minimum, EVERY single person you care about needs the following supplements readily available (these are the ones that will make up the nutrient shortfalls common in today’s food supply): multiple-vitamin-and-mineral formula (MVM) that includes 1000IUs of vitamin D; then fish oils and calcium for when the diet falls short of these nutrients.

Properly supplementing the diet should be practiced throughout life, starting when your body’s natural development machinery can utilize the nutrients involved in putting you together so you may last longer. Supplements are NOT to be taken only when you are older or diseased. Dietary supplements are not a cure or prevention to the diseases brought on by smoking, weight, lack of exercise or other poor lifestyle choices. Supplementing important missing nutrients IS part of a healthy lifestyle.

Here is what you need to make sure everyone you love does daily
First, eat the best possible diet you can and spread meals evenly throughout the day. Second, consume 1000-1500mgs per day of calcium. Third, consume 1000IUs per day of vitamin D along with all other essential nutrients. And lastly, consume the equivalent of an average of 600mgs per day of fish oils (DHA & EPA).

Now if your friends and family are like mine, after your health discussion you will get the same question I got last night while having dinner at the home of the quarterback of my son’s (Nelson) football team.  Okay great, now how can I do it without thinking about it? The simple answer is below for you to print and put on the kitchen table WITH the supplements.

  • Active multivitamin mineral formula
    • Take 1 daily immediately following breakfast or any other larger meal.
  • Super Omega-3/Fish oil (as needed)
    • Take 1 daily with multivitamin if not consuming 2-4 servings of fatty fish weekly. Or simply take one gel tab daily when not consuming fish.
  • Super Calcium (as needed)
    • Do the best you can to get 1000-1500mgs from the diet. If you fall short use the SuperCalcium+ formula as directed.

Parting words
Don’t wait till the “engine is broken” before adding oil. Do it while it’s still working.
Properly supplementing the diet is health care, not disease care. By supplementing throughout life while we are healthy, we can build a stronger foundation by taking advantage of our body’s youthful development machinery and supply ALL the necessary building materials (nutrients).We then leverage the result into our advancing years. We continue to add the compounds our older body can still use but may no longer manufacture or can’t receive in proper amounts from food alone. Again, we now have them at a point in time BEFORE it’s too late, while the body can still use them. In other words, we continue to add these natural substances because our body’s internal “machinery” still works.  The nutrients are used rather than waiting until the machinery is worn out, rendering any additional compounds less effective or useless.

By properly supplementing throughout all stages in life (or at least before disease sets in), we may significantly slow the inevitable decline in body and brain functioning and, to a point, we may end our days in a very “soft landing”: cognitively functional and relatively productive, meaning we would require little to no help participating in life. And for all you athletes out there, properly supplementing can dramatically extend your playing and competitive years. Your body gets the right stuff all day, every day and you’re now built to last!!

So keep it all on the kitchen table.
–Neal

Food Strategies to Help You Drop Fat

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If you’ve been following my blogs, you already know the most important thing about losing weight is burning more calories than you take in. Period. If this is still questionable in your mind, read my last blog “Exercising to lose weight? Here’s why that may not be the BEST strategy.” I promised to give you practical tips for reducing calories without feeling hungry and here they are:Fruit and oats are healthy food choices for weight loss.

  1. Know Your Enemy. Whether you realize or not, your surroundings influence what and how much you eat. In today’s fast-paced, mega-portions and sedentary environment, it’s way too easy to eat more calories than your body burns up. Set yourself up for success by:
    • Replacing tempting food with healthier or pre-portioned options. Out of sight, out of mind. Even having a candy jar in your eyesight will cause you to eat more. Get rid of it.
    • Never, ever eat out of the bag or container, otherwise you’ll mindlessly munch away. It’s super easy to scarf down 500+ calories when you’re eating from the ice cream carton or that big bag of chips.
    • Serve yourself using small(er) plates and glasses. You’ll put less food on your plate and you’ll eat fewer calories. Yes, plate and glass sizes have increased dramatically over the last few decades – hence the bigger portion sizes
    • Avoid all-you-can eat places. We’re wired to eat, regardless if we’re hungry so it’s better to just stay out of these restaurants.
    • Don’t eat while distracted – watching TV, surfing the internet, etc. Eat and only eat to avoid eating too much without realizing it. Most people do this at night while they’re sitting on the couch watching their favorite shows.
    • Cook smaller portions. Studies show if you prepare smaller portions, you’ll eat fewer calories. If you cook in bulk to save time, pre-portion right away.
    • Start your meal with a small garden salad or broth-based soup and skip the appetizers or bread basket. Doing this will help you feel fuller and take in fewer calories.
  2. Track it. The first step towards changing or improving something is to become aware of how it is now. Plus studies show people who keep a food diary/log lose more weight and are more likely to keep it off. So if you’re serious, don’t mess around. Jot down every morsel that goes into your mouth.
  3. Don’t Drink Your Calories. Drinking regular soda, juices, coffee drinks and sweetened beverages give you calories, but do nothing to help you feel satisfied. Opt for water or other calorie-free options.
  4. Eat Breakfast. Prevent over-eating later in the day by eating a morning meal – preferably high in fiber with a little protein. Try a bran cereal with fresh fruit or 100% whole wheat toast with eggs or peanut butter.
  5. Eat every 4 hours. Waiting too long leads to eating more calories and making poor food choices. I recommend 3 meals and 1-2 snacks per day. Healthy snacks, of course. (My favs are 100 calorie kettle popcorn and a Fiji apple – crunchy, sweet and salty or a 100-calorie Fudgsicle when I want chocolate.)
  6. Avoid fried foods and fast food, unless you can find a meal with less than ~500 calories. These are typically way too high in calories and artery-clogging fat.
  7. Choose lean cuts of meat , or remove the fat before eating. Fish, skinless poultry, and “Select” grades of beef. “Prime” cuts of beef have the most fat.
  8. Switch to low-fat or nonfat dairy products. Nonfat milk instead of whole milk, reduced fat cheese and low-fat yogurt are good choices.
  9. Eat at least 25 grams of fiber per day. Research shows that doubling fiber intake boosts weight loss. Yes, you can drop 5 pounds in a few months by just using this tip alone. Fiber is a powerhouse food and most people get half of what they need. Fiber-rich foods slow digestion, help control blood sugar, boost the feeling of fullness, help manage hunger and more. To get enough, eat fruit with 1-2 meals and have it for a snack and have veggies with every meal. Replace refined foods (white rice, pasta, bread) with high-fiber cereal, steel cut oatmeal, 100% whole wheat bread, whole wheat pasta, brown rice, beans and lentils.

That’s it for now – incorporate one or two of these tips at a time for at least 21 days so it becomes a habit and you’ll see the fat melting away. You’re on your way to a leaner and healthier you!

Cheers,
Kat

Who needs motivation to lose weight?

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There are only two parts to successful weight loss. First, making the calorie connection, which is realizing that weight loss is a matter of eating fewer calories than you burn, and that weight maintenance means eating as many calories as you burn. (The minute you say it’s not just about calories, you’re doomed and there’s no reason to go to the next part!) The 2nd part is motivation to do it. In other words, if you come to accept that weight management is only about eating versus moving, and you find a good reason to be fit, you will be successful!

Motivation is the tough one.  To prove it, all we have to do is look at the temporarily successful weight losers — most of these are people getting ready for big events like weddings, high school reunions, beach holidays or basically anything that brings old friends together, or requires that you expose your body in such a way that it should look its best. In fact, the most successful losers of all are people who are experiencing divorce. Anytime I see one of my old friends or acquaintances and they are way down in weight, I NEVER ask about their spouse because I know the answer. The relationship is either on the skids or over, and they are searching for the new mate. Anyway, you get my point about motivation.  I’d hate to see everyone who needs to lose weight in order to live a longer more productive life leave their mate in order to be successful.

The first part of the equation is simple, calories in, calories out – period! Ok, so how do we get that to work so we can lower the motivation threshold? In other words, how do you make it easier to lose the weight, now that we indisputably know how, so it takes very little motivation?

Making the calorie connection come to life creates the motivation.
The answer is simple: make it a game, see the fat leaving the body by the minute, by the step, by the hour, by the day, etc., and you won’t need to be highly motivated to succeed.

The ability to virtually see body fat coming and going in real time, anytime, anywhere is possible when you connect the digital display to your exerspy. You now have the ultimate on-command motivation through its ability to communicate to you in real time, wherever you are, without your having to connect to a computer. Imagine looking at your watch and knowing that X amount of body fat has just left your body. Now that’s motivation to keep going. Or, picture yourself at anytime during the day peeking at your display and seeing that your calorie intake at that point is going to be above your burn if you decide to “eat the whole thing”. That’s all you need to push away from the table a little sooner or get moving so you can eat the whole thing! There’s nothing like freedom and motivation once you have the facts and the tools.

Games you win so you can lose

The calories-per-minute game
You can run your entire day by viewing calories burned per minute on your display.

Example: the average person is awake about 1000 min/day. If you kept your calorie burn at 2cals/min, you know you’ll burn 2,000 not including the calories you burn when you sleep, which would add extra 500cals for a 150LB person (more if you’re heavier). Your daily total burn will be 2500cals. In this case, eat your 2000 and you’re on your way to losing 1LB per week by simply glancing at your display device and keeping your burn at 2cals/min. Anytime the number dips below, you’ll be motivated to move, which can be as simple as fidgeting, pacing or performing an activity standing rather than sitting such as talking on the phone.

The daily steps game
Set your daily steps target at a number you know will earn enough of a burn that you won’t be able to eat more than your output. Example: I know that if I get 12,000steps/day I will never be able to eat more than I burn. Therefore I find ways to hit that number. Keep in mind that any movement does two things: burns many more calories per minute than sitting, and generally any activity restricts the ability to eat.

Share it with your partner
It is very fun and motivating to compete with your partner on steps, burn rate, total calories, moderate and vigorous physical activity, which can all be immediately viewed on the display. And there are lots of other things you can do together using your display device to keep you motivated (wink, wink). You know what I am going to say next, yes, it’s always fun to see how many calories the extracurricular activities performed in bed burn. You will find yourselves there more often and trying to outdo your last performance.

Now tell me, isn’t that much better than having to break up to get in shape? It’s a heck of a lot more fun, and certainly cheaper!

–Neal

PS — Get your display at www.dotFIT.com or at a dotFIT gym near you – note that the display must be used with the exerspy armband and dotFIT Me program.