A Weighty Issue
July 1998 -- Nutrition Notes

By: Andrea Platzman, R.D.
Contributing Editor

  Most Americans (79%) believe nutrition is important to health, yet only 39% say they're doing all they can to eat healthfully.  That's according to The American Dietetic Association's 1997 Nutrition Trends Survey, but these results aren't surprising since one-third of Americans are obese and 75% are overweight.  "Overweight" is defined as 10% above the appropriate weight for height; "obesity" is identified as 20% or more. One pound of fat is equivalent to 3,500 kcal. For weight control, energy in must equal energy expended - excess calories will convert to extra pounds and insufficient calories will result in weight loss. "Weight management, rather than weight loss, is for a lifetime of health," says Sharron Dalton, Ph.D., R.D., professor, department of nutrition and food studies, New York University, New York.Causes and effects  One metabolic theory for overweightness and obesity is the set-point theory. This postulates that the body chooses a desired weight, and defends that weight by manipulating eating behaviors and hormonal secretions. Another theory comes out of recent research that discovered a defective gene in mice that leads to obesity, and centers on the hormone leptin. Still another theory states that behavioral responses to the environment, such as overeating in times of stress or depression, or while at parties, triggers obesity.  A 1998 survey conducted by the Calorie Control Council, Atlanta, found that although 39% of American adults exercise at least five times a week, the remaining two-thirds fail to get adequate regular exercise. Additionally, the average American still consumes 34% of daily calories from fat - 4% higher than the recommended 30%.  Recommended daily calorie consumption is an individualized matter, based on height, weight and activity level in a healthy individual. However, excessive calorie consumption, not just ingestion of too many fat grams, is a cause of obesity among Americans.  "A key piece of advice for managing weight is not to cover up any cravings or hunger, since it will come back with a vengeance," says Marsha Hudnall, M.S., R.D., director, nutrition programs, Green Mountain at Fox Run resort, Ludlow, VT. "It is important, however, not to confuse thirst with hunger. Most of us do not drink enough water."  The average human body has 30 to 40 billion fat cells; most of the extra calories we eat are stored as fat. In times of starvation, the fat becomes readily available. Today, most Americans only wait about four hours between meals - not enough time to call upon the fat stores, a process which typically kicks in after six to eight hours.  So, as fat accumulates, it crowds the space occupied by the internal organs. This extra weight places undue stress on the back, legs and internal organs (such as the heart). Eventually, it can exacerbate many physical problems.  Being overweight increases the body's resistance to insulin and susceptibility to infection, putting an individual at higher risk for developing coronary artery disease, diabetes, gall bladder disease, high blood pressure, kidney disease, stroke, and other serious and potentially fatal diseases.Sense of balance  Current recommendations are: 55% of calories from carbohydrates, 15% from protein and 30% from fat. Carbohydrates should be complex carbohydrates, such as whole grains; protein should come from lean cuts of meat; and fat should consist of mainly unsaturates, such as olive oil. Portion control, behavior modification and physical activity also are important. "Balance, variety and moderation are the keys to a successful weight-management program," says John Foreyt, Ph.D., director, nutrition research center, and professor, department of medicine, Baylor College of Medicine, Houston.  High protein/low carbohydrate diets have become the current craze: 40% carbohydrates, 30% protein and 30% fat. "To date, there have short-term results with high-protein diets (as well as other diets)," Foreyt says, "but there haven't been controlled studies to make any conclusive answers regarding this kind of eating."  Low-carbohydrate diets are designed to make a person go into ketosis. When carbohydrates are in short supply, the human body responds as it does to a fast: it turns to protein to make the needed glucose. "There is no advantage to the high protein diets," asserts Hudnall. "People struggling with their weight tend to eat enough protein - they often go for high-carbohydrate/low-protein meals, such as pasta dinners, that do not contain meat, beans or other protein foods. Establishing a regular eating plan, including three meals and a snack or two daily, is important for a healthy lifestyle."  In addition to inappropriate food-intake choices, many adults still carry the bulge due to alcohol consumption. Alcohol supplies 7 calories per gram. A 12 oz. beer contains about 150 calories, but few nutrients. "Alcohol can be incorporated into a program as part of the bread group," Foreyt says. "However, it is not recommended since it adds extra empty calories."Offering assistance  Besides a balanced diet, certain herbs, vitamins and minerals might assist in a weight-management program. Chromium picolinate, at 200 to 600 µg a day, has been shown to reduce sugar cravings by stabilizing the metabolism of simple carbohydrates. So far, the best results have been achieved in chromium-deficient individuals, and research is ongoing.  Kelp, a sea plant, helps control thyroid function, and acts as a diet aid by providing glandular balance through its active ingredient, organic iodine. Other forms of iodine can accomplish the same results, however they prompt excessive water gain.  Coenzyme Q10, or ubiquinone, is an essential component of the mitochondria. It is involved in the manufacturing of ATP, which is the energy for all body processes. Coenzyme Q10 deficiency might be the culprit in some cases of obesity. Supplementation of 50 to 150 mg per day is deemed safe. However, more studies need to conducted on its weight-management benefits.  "Weight-management products would be valuable if they are nutrient-dense, portion-controlled and contain fiber," Dalton says. "Since many people do not recognize their hunger or satiety, this non-nutritive item may fill people up."  Andrea Platzman is a registered dietitian who is a consultant to the food industry, and regularly writes for nutrition publications. She earned a master's degree in nutrition from New York University, and has a culinary and business background.Back to top