Nutrition

 Here’s the US governments latest advice on some important Dietary concerns: 

Total Fat: 20 – 30% of total calories (~ 45 – 78 gm of fat based on 2000 cal/day)

Saturated Fat: < 10% of total calories ( ~ 22 gm of Sat fat based on 2000 cal/day)

Trans Fat: Avoid

Cholesterol: < 300 mg/day

Fruits & Vegetables: at least 9 servings/day

Grains: at least 6 servings/day and at least half of those being whole grain

Sodium: < 2300mg/day. < 1500 mg if you’re middle aged or older, have hypertension or are African American.

Physical Activity: > 30 minutes/day and 60 – 90 to prevent weight gain due to aging. Further: a study of 45 women  ages 50 – 70+ to one of 3 groups. One cut calories, one did low intensity walking ( 55 min at 1 – 2 mph, 3 days/week) and one did higher intensity exercise ( 30 min at 3 – 4 mph, 3 days/week). All 3 groups lost approximately 19 – 24 lbs.  However, even though they burned only about 60 cal/day when they exercised, only the two exercise groups lost fat from their belly fat cells!

 

Another New Way of Being TOO Fat!!

Yes, that's right. Just what we need. Another new way of being too fat. The medical profession now has something new for us to worry about. Many of us are TOFI and it is very dangerous to our health! OK, so you want to know what TOFI means? Easy: Thin Outside, Fat Inside!

I used to use another similar expression: “Skinny Fat People.” However, TOFI is much more serious. Skinny fat people are just people who are thin; but, have such a lack of lean muscle mass that they actually have a high percentage of body fat because this. Remember, the way your percentage of body fat is calculated measures what you don't have, as well as, what you do have.

What makes TOFI more dangerous is that a person's overall percentage of body fat can still be low and yet be almost obese. This is because they are not eating enough to accumulate too much fat; but, are eating enough to store fat around their internal organs.
Excess fat around a person's internal organs has been shown to increase the likelihood of many diseases.

How does one become TOFI? I'm glad you asked. By dieting and not exercising enough and/or correctly. In other words, some people will start to store body fat around their internal organs before they store it around the perimeter of their body. These people don't eat enough to get fat on the outside; but, they eat enough of the wrong things coupled with not enough exercise to get fat on the inside. Sure, they may have a small amount of fat around their middle; but, not enough to be considered fat by any of us.

So guess what, no one has any clue this may be happening until a doctor does a some kind of body scan (usually to find out what is causing an unwanted symptom. And, at that point, it may be too late to correct the situation.

How common is this: one study 800 people found that 45% of the women and 60% of the men with normal BMIs in that group were TOFI! If this is not a great reason to exercise, I give up!

 

Assessing Low GI Diets

 

An article in the July 06 issue of Archives of Internal Medicine reported the results of a study of 129 overweight young adults.

Each individual was assigned to one of four weight loss protocols groups for 12 weeks.

All the groups followed low fat, high fiber diets.

Group 1 Diet: High Carb, High GI (Glycemic Index)

Group 2 Diet: High Carb, Low GI

Group 3 Diet: High Protein, High GI

Group 4 Diet: High Protein, Low GI

All four groups lost weight. The results were markedly different:

Group 1: 31% lost more than 5% of Body Weight (BW)

Group 2: 56% lost more than 5% of Body Weight (BW)

Group 3: 66% lost more than 5% of Body Weight (BW)

Group 4: 33% lost more than 5% of Body Weight (BW)

Surprise! Surprise!

The High Protein, High GI Nutrition Plan produced highest percentage of individuals with significant weight loss.

Interestingly, women in Groups 2 & 3 lost 80% more body fat mass than loss in Group 1.

Mean LDL cholesterol dropped significantly in Group 2; but, increased in Group 3.

The researchers concluded that “both high protein and high carbohydrate regimens increase body fat loss; but, cardiovascular risk reduction is optimized by a high carbohydrate, low GI diet.