NOT ALL CARBOHYDRATES ARE CREATED EQUAL

Recently I was reviewing the 'nutrition information' of a flavorful zero calorie drink - Vitaminwater Zero.  I was astounded to see that it had 5 CARBOHYDRATES as the 2.5 servings per bottle each contained 2 grams of carbohydrates.  Did this mean that I was drinking calories? If I was drinking calories that would be one of the dumbest things one can do if one is trying to lose or maintain weight.

How could I have missed this?  I had a quick panic as I tried to calculate how many of these drinks I had had in the previous weeks.  A quick search on the internet allayed my fears.

I was under the impression that it was a fact that one could know that 1 carbohydrate equaled 4 calories.   It turns out that this is mostly true - but not completely true.  

The explanation lies in the fact that this product is sweetened with stevia and erythritol.   These are plant-based, ultra low calorie natural sweeteners.  The carbs are from the erythritol which is a sugar alcohol.   Erythritol provides 0.2 calories per gram of carbohydrate.  This is way, way under the 4 calories per gram that most carbohydrates provide.  As the calories are so very low - it is as if it contains zero calories.

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 Tuesday MENU

breakfast  three poached eggs, oatmeal, center cut bacon, corn thins       820 calories 
lunch        Whitefish, mango, granola, medjool dates, yogurt almonds  1076 calories

dinner       Codfish, mango, Kahuna Mix, fruit                                         972 calories

SNACK   two apples                                                                                 814 calories

total calories consumed 3683 calories

calories burned

HOME STAR TRAC ELLIPTICAL 92 minutes, level 20                     2307 calories

CALORIES BURNED 2307 CALORIES

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Tuesday net calories 1376 calories

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YOU CANNOT OUTRUN A BAD DIET

Today, I would like to share an editorial published online just four days ago from the BRITISH JOURNAL OF SPORTS MEDICINE which purports to bust the myth that weight loss can be controlled by exercise. This is something that I have recently learned and previously shared on this blog.  In fact, I learned this in a way that destroyed this myth as far as I am concerned when during the week of January 24-January 30 when I 'treadmill walked' 80 (eighty) miles, I lost only 3.7 pounds that week while maintaining my 1000 calories/day diet.  Mathematically, I was sure that my weight loss that week would have been closer to ten pounds.  That experience cured me of the expectation that weight loss could be controlled by exercise.  The editorial clearly states what should be obvious, that exercise has other important benefits.  It is simply that weight loss cannot be counted as a benefit of exercise compared to the benefits of eating carefully.  I found most interesting that the editorial lays the blame on the ubiquitousness of this myth at the doorstep of the food industry.  One can easily see that if the food industry can blame the worldwide obesity epidemic on a failure to exercise, perhaps their unhealthy, processed foods full of sugar can escape blame.

The various words and/or passages where the editorial is bold are the things that I found most interesting. Marc

British Journal of Sport & Exercise Medicine rips a few holes in the myth that exercise can control weight loss.

Br J Sports Med doi:10.1136/bjsports-2015-094911

• Editorial

It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet

1. A Malhotra1, 
2. T Noakes2, 
3. S Phinney3

+Author Affiliations
¹Department of Cardiology, Frimley Park Hospital and Consultant Clinical Associate to the Academy of Medical Royal Colleges²Department of Human Biology, University of Cape Town and Sports Science Institute of South Africa, Newlands, South Africa
³School of Medicine (Emeritus), University of California Davis, Davis, California, USA

• Accepted 8 April 2015

• Published Online First 22 April 2015

A recent report from the UK's Academy of Medical Royal Colleges described ‘the miracle cure’ of performing 30 min of moderate exercise, five times a week, as more powerful than many drugs administered for chronic disease prevention and management. Regular physical activity reduces the risk of developing cardiovascular disease, type 2 diabetes, dementia and some cancers by at least 30%. However, physical activity does not promote weight loss.In the past 30 years, as obesity has rocketed, there has been little change in physical activity levels in the Western population. This places the blame for our expanding waist lines directly on the type and amount of calories consumed. However, the obesity epidemic represents only the tip of a much larger iceberg of the adverse health consequences of poor diet. According to the Lancet global burden of disease reports, poor diet now generates more disease than physical inactivity, alcohol and smoking combined. Up to 40% of those with a normal body mass index will harbour metabolic abnormalities typically associated with obesity, which include hypertension, dyslipidaemia, non-alcoholic fatty liver disease and cardiovascular disease. However, this is little appreciated by scientists, doctors, media writers and policymakers, despite the extensive scientific literature on the vulnerability of all ages and all sizes to lifestyle-related diseases.
Instead, members of the public are drowned by an unhelpful message about maintaining a ‘healthy weight’ through calorie counting, and many still wrongly believe that obesity is entirely due to lack of exercise. This false perception is rooted in the Food Industry's Public Relations machinery, which uses tactics chillingly similar to those of big tobacco. The tobacco industry successfully stalled government intervention for 50 years starting from when the first links between smoking and lung cancer were published. This sabotage was achieved using a ‘corporate playbook’ of denial, doubt, confusing the public and even buying the loyalty of bent scientists, at the cost of millions of lives.
Coca Cola, who spent $3.3 billion on advertising in 2013, pushes a message that ‘all calories count’; they associate their products with sport, suggesting it is ok to consume their drinks as long as you exercise. However science tells us this is misleading and wrong. It is where the calories come from that is crucial. Sugar calories promote fat storage and hunger. Fat calories induce fullness or ‘satiation’.
A large econometric analysis of worldwide sugar availability, revealed that for every excess 150 calories of sugar (say, one can of cola), there was an 11-fold increase in the prevalence of type 2 diabetes, in comparison to an identical 150 calories obtained from fat or protein. And this was independent of the person's weight and physical activity level; this study fulfils the Bradford Hill Criteria for causation. A recently published critical review in nutrition concluded that dietary carbohydrate restriction is the single most effective intervention for reducing all the features of the metabolic syndrome and should be the first approach in diabetes management, with benefits occurring even without weight loss.
And what about carbohydrate loading for exercise?
The twin rationales for carbohydrate loading are that the body has a limited capacity to store carbohydrates and these are essential for more intense exercise. However, recent studies suggest otherwise. The work of Volek and colleagues establishes that chronic adaptation to a high-fat low-carbohydrate diet induces very high rates of fat oxidation during exercise (up to 1.5 g/min)—sufficient for most exercisers in most forms of exercise—without the need for added carbohydrate. Thus fat, including ketone bodies, appears to be the ideal fuel for most exercise—it is abundant, does not need replacement or supplementation during exercise, and can fuel the forms of exercise in which most participate. If a high-carbohydrate diet was merely unnecessary for exercise it would be of little threat to public health, however, there are growing concerns that insulin-resistant athletes may be at risk of developing type 2 diabetes if they continue to eat very high-carbohydrate diets for decades since such diets worsen insulin resistance.
The ‘health halo’ legitimisation of nutritionally deficient products must end
The public health messaging around diet and exercise, and their relationship to the epidemics of type 2 diabetes and obesity, has been corrupted by vested interests. Celebrity endorsements of sugary drinks, and the association of junk food and sport, must end. The ‘health halo’ legitimisation of nutritionally deficient products is misleading and unscientific. This manipulative marketing sabotages effective government interventions such as the introduction of sugary drink taxes or the banning of junk food advertising. Such marketing increases commercial profit at the cost of population health. The Centres of Disease Control health impact pyramid is clear. Changing the food environment—so that individuals’ choices about what to eat default to healthy options—will have a far greater impact on population health than counselling or education. Healthy choice must become the easy choice. Health clubs and gyms therefore also need to set an example by removing the sale of sugary drinks and junk food from their premises.
It is time to wind back the harms caused by the junk food industry's Public Relations machinery. Let us bust the myth of physical inactivity and obesity. You cannot outrun a bad diet.

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SATURDAY MENU

breakfast  cup oatmeal w/prune, two poached eggs, two strips turkey 'bacon'   355 calories

lunch        Spinach salad w/mushrooms, hearts of palms, 8 cherry tomatoes

                 PANERA BREAD Chicken Tortilla Soup (cup)

                 FRESH ASPARAGUS

                 4 Dill Pickles TRADER JOE'S AHI TUNA STEAK (4 oz)                    382 calories

dinner      Spinach salad w/mushrooms, hearts of palms 8 cherry tomatoes

                Seaweed Salad (2 oz)  Miso Soup (2 cups)   4 Dill baby pickles

                TRADER JOE'S all natural sweet apple chicken sausage                  314 calories

total calories consumed 1051 calories

CALORIES BURNED

elliptical 32 minutes 473 calories

SATURDAY NET CALORIES 578 CALORIES

based on the editorial that I re-published today, it becomes even clearer that it is perhaps ridiculous to continue listing DAILY NET CALORIES - yet I will likely continue anyway just out of tradition.

SUGAR

I have read the same thing in various sources.  As the government demonized 'fat' - the food industry responded by creating a billion dollar industry creating 'low-fat' and 'no-fat' foods.  Dumb Americans like me, always took some comfort in reaching for these alternatives - certainly they seemed healthier than the alternative.  The problem is, apparently 'fat' serves a few purposes.  Among them, fat gives taste and creates a sense of satiety after a meal.  Food companies still desired to sell food, so they took out the fat and loaded up on sugar.

Many 'low-fat' and 'no-fat' foods are even higher in calories than their 'fat' counterparts.  A food loaded up with sugar, does not provide a sense of satiety, in fact, quite the opposite, leads to more hunger.  It is a vicious cycle, and I was certainly riding it for the past many years. We need Protein, Carbohydrates and Fat for our body to operate efficiently. From what I have learned we need no sugar.  Zip. Zero. Nada. And yet, the sugar that Americans eat has risen sharply in decade for more than 100 years. It is virtually impossible to completely eliminate sugar from one's diet. Cutting out cookies, candy, ice-cream, and cakes is a good place to start.  Sugar is added to countless foods.  The trick is to keep it to a minimum.

When it comes to sugar, 'The Guess Who' said it best on their 1970 release, 'American Woman' which included the song: No Sugar Tonight.  Probably a good idea tonight, and every night.

SATURDAY MENU

breakfast    three sunnyside up eggs, two slices turkey 'bacon'                                240 calories
lunch         spinach salad w/roma tomato, 6oz. can pink salmon                              210 calories
dinner        1/4 lb lamb bratwurst, spinach salad w/tomato, chicken tortilla soup    495 calories
total calories consumed        945 calories


CALORIES BURNED
11AM elliptical machine 32 minutes        485 calories

SATURDAY NET CALORIES     460 CALORIES

CALORIES, CARBOHYDRATES and INSULIN

When I started my weight loss journey I completely believed that it was ONLY calories that counted.  Certainly calories do count.  I have now learned that ALL CALORIES WERE NOT CREATED EQUAL.   I have learned that carbohydrates cause the body to produce insulin.

This definition came directly from wikipedia:

Insulin regulates the metabolism of carbohydrates and fats by promoting the absorption of glucose from the blood to skeletal muscles and fat tissue and by causing fat to be stored rather than used for energy.

The more carbohydrate consumption increases, so does insulin production increase.  Insulin causes fat to be stored - not burned for energy.  I think that I have had the success that I have had, as I have greatly reduced by carbohydrates simply by limiting calories.    With a 1000 calories per day diet, there is not too much room to be loading up on carbohydrates.

Now that I am aware of this, I will be ever more vigilant in the future to insure that my carbohydrates are kept to a minimum.   This will be just as important, once I get down to my desired weight and increase my daily calorie consumption to 2400 calories per day which are enough calories to maintain a weight of 195 lbs.   CARBS DO COUNT.   They are not to be completely avoided - but one does not want to overdo it.

I can think of many times, sitting in a restaurant and practically eating a half loaf of bread before my meal arrived.  Those days are over.  Once I get down to 195 lbs - I intend to stay there!

THURSDAY MENU

breakfast     three small apples                                                                       165 calories
lunch           SUBWAY double chicken spinach salad w/tomato & onion     220 calories
dinner         sirloin soup, turkey burger, spinach salad with tomato              360 calories

total calories consumed  745 CALORIES

CALORIES BURNED
630AM elliptical machine 40 minutes 325 calories

THURSDAY NET CALORIES  420 CALORIES

dinner: turkey burger, spinach salad w/tomato, sirloin burger soup 360 CALORIES

IF CURRENT TRENDS CONTINUE...AAY!

The big news today, especially for my loyal readers (Wife, Mother, and one or both of my Brothers) is that in the past seven days I have lost an additional 5.5 lbs.  This means that since way, way back on December 24th, 2014 (a mere twenty four days ago) I have lost a total of 24.3 lbs.  (I HAVE LOST ONE POUND PER DAY FOR THE PAST 24 DAYS!)

This is the number of calories that I consumed in the past seven days:

Saturday     721
Sunday       948
Monday      971
Tuesday      935
Wednesday 981
Thursday    821
Friday         776

TOTAL CALORIES CONSUMED FOR THE WEEK, PAST SEVEN DAYS = 6,153

This is probably the smallest amount of calories that I have consumed since my first weeks of life (you know, back in 1957 sometime after I took my first breath)   I firmly believe that my body was the recipient of more real, nutritious and healthy food than it has consumed in nearly a decade.  I consumed actual protein rich foods, good carbohydrates, reduced chemical additives, plenty of water AND I HAVE NEVER FELT BETTER OR MORE ENERGETIC.

TOTAL WORKOUTS FOR THE WEEK, PAST SEVEN DAYS = 305 MINUTES (5 HOURS)

My workouts mixed walking, elliptical and tread climbing.  My workouts took place in the morning and/or evenings.

I have not exercised so much since 7 years ago when I did successfully lose 80 lbs.  (That is, before I moronically gained every pound back, and tacked on nine more for good luck.)

It is really not a mystery why my successful weight loss this week was virtually guaranteed.

I know that this cannot continue indefinitely, but it sure is fun now.

Yesterday, my wife and I went shopping at Costco.  We 'discovered' Mahi Mahi in the freezer section. This is another delicious addition to my menu.  A 5oz. piece of Mahi Mahi is only 160 Calories.  I combined that with mixed vegetables for my totally satisfying 235 calorie dinner.

I do suppose that at some point I will have a chocolate again.  At this point I don't foresee the desire overwhelming me.  When one remembers that the calories in one chocolate bar can only be negated by 30 minutes of cardio - the chocolate bar quickly loses its appeal.

You cannot imagine how great I feel today.  I have lost exactly one pound per day since December 24, 2014 at 10:00AM in the morning when I switched some synapses in my brain and decided during my routine 'wellness' exam that I was going to lose weight.  (TODAY BEGINS DAY 25)  I went from a person with ZERO SELF-CONTROL to a person with COMPLETE SELF-CONTROL in the length of time that it takes to blink an eye.  (A 'minor' personal issue is that the wisdom of this decision had eluded me for only 7 years!)

I have lost 24 pounds in 24 days.   If current trends continue, I will be down 100 lbs by the first week of April.   Don't worry - I know with complete certitude that this is ridiculous.   It brings to mind, Disco Stu, a character from 'The Simpsons.'   There is a flashback scene where Disco Stu points to a graph and says that DISCO RECORD sales were up 400% in 1976.   "IF CURRENT TRENDS CONTINUE... AAY."    We all know that 'current trends' of disco record sales did NOT (thankfully) continue.   I, too, know that my personal 'current trends' will not continue at this pace.  I also know that direction of this trend will continue for quite some time.

"Did you know that disco record sales were up 400% for the year ending 1976?  If current trends continue... AAY!"    (DISCO STU from The Simpsons)

December 24, 2014  I weighed 309 lbs.
January 17, 2015     I weigh 284.7 lbs.

More good news: 
During my initial 'wellness' exam December 24, 2014   BLOOD PRESSURE WAS 158/82
YESTERDAY January 16, 2015 before gum surgery    BLOOD PRESSURE WAS 139/85
This is another good trend.
My blood pressure is still elevated.   This is not shocking.  I weigh 284.7 lbs.  I AM obese.
I only see thin, when I look in the mirror.   That is MY mind playing tricks on me.
I have a long way to go before I can be unclassified as obese.

Mahi Mahi (5oz) & Mixed Vegetables (1 cup) = 235 CALORIES

Right now, it is time to celebrate.   I will put on my sneakers and take a 60 minutes walk at 4 mph on my treadmill.   Burning off another 600 calories is a excellent idea.  (I'm glad I thought it!)