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An article about diet and weight loss from an alternative chiropractic view
Dr Brett Martin, DC
Diet! Diet! Diet! Weight loss! Everywhere you look whether it is on TV, in magazines or even on billboards that you pass on the way to work, there are weight loss fads that claim that it is the best way to lose weight. So how do you decide what is the best method for you?
As a Chiropractic Physician and a former personal trainer as well as an amateur body builder, I believe that the best method to lose weight is derived from simple lifestyle changes and exercise.
January is a wonderful time of year, but it is also the time of year where we make that resolution to lose weight and get healthier. However, when we do not see results as quickly as we would like we get discouraged. Do not get discouraged. Healthy weight loss is a slow process.
Optimum weight loss is 1-2 lbs a week. I know that this is not ideal because we all want a quick fix. However, fad diets that cause people to lose weight fast are not always healthy for the body. These diets restrict carbohydrate intake and increase protein intake. Yes, this will cause you to lose weight, but it is a temporary solution.
The caloric needs for every person is different, however, a majority of people need around 60 grams (minimum) of carbohydrates a day to sustain all the functions of the body. However, many sources recommend that you consume 0.5g/lbs of your body weight. Most of these diets limit you to an intake of 20-30 grams of carbohydrates and satisfies your hunger by increasing the amount of protein consumed. This causes you to go through carbohydrate withdrawal and ketosis.
Glucose is the building block of all carbohydrates. It is the primary fuel source used by the body. The body wants to use glucose for fuel because it is broken down more efficiently than fat or protein. Fat is broken down next and protein is broken down last. This is the thought process behind these diets. Restrict carbohydrates and break down fat because it is the next best fuel source. However, this can place a great deal of stress on your body. The carbohydrate restriction places your body in a state of starvation, which is considered to be potentially dangerous.
The body cannot use carbohydrates for fuel so it has to find an alternated fuel source. The alternate fuel source is fats, which are converted by the liver to ketones. Ketones can be used as a substitute fuel source; however, they are not utilized as efficiently as glucose is. This results in carbohydrate withdrawal, which causes headaches, muscle aches, fatigue and irritability. Ketones also lower the pH level of your blood. A pH below 6.7 is incompatible with life (death).
My other primary concerns are the health of your liver and your kidney. The process of breaking down fat and proteins places a large amount of stress on your liver. Protein is broken down by your liver to produce urea and ammonia. These substances are cleared from your body by the kidneys. Your body can only use a certain amount of protein. The rest must be degraded and excreted. Therefore, large amounts of protein cause your liver and kidneys to work harder.
According to a study performed by Zuti and Golding, who took three treatment groups: one ate 500 calories less food, two expended 500 calories more a day from exercise and three age 250 calories less and expended 250 calories more from exercise. The results showed that all three groups lost weight. However, group 3 lost the most weight in the shortest period. Group 2 lost the least weight of the three, but put on the largest amount of muscle mass and group 1 lost weight, but lost the most amount of muscle mass.
When weight loss and dieting are a factor consider your basal metabolic rate (BMR). This is the rate that your body burns calories when you are resting. The more muscle mass you have, the higher your BMR. The higher your BMR the faster you will burn fat. Just dieting caused group 1 to lose weight, but they also lost muscle, which adversely affects
the BMR. Group 2 gained muscle raising their BMR, but ultimately lost the least amount of weight. This may result in weight loss over time; however, it doesn't reduce your risk of hypertension, heart disease or diabetes. The best program is the integration of both diet and exercise to raise the BMR and lose fat.
In conclusion it is my recommendation to moderately increase the level of protein in your diet by eating more fish and chicken. Eat more green leafy vegetables and fruit. Reduce the amount of carbohydrates that you are consuming especially from simple sugar like candy and pop, but don't restrict them. Finally, add the most important component: exercise.
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Mishawaka Chiro Center and Clinic
4515 Lincoln Way East
Mishawaka, Indiana.46544
574-255-5700
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