December 2005

December 1, 2005 13:10 - Is Green Tea Really Good For Weight Loss ?

Green tea. Have you tried it?

What is it ?

Is it the same as black tea?

Can it help to lose weight?

Green tea, also known as camellia sinensis has been traditionally used for the treatment and prevention of liver disease or Cirrhosis, however, some have suggested that there is evidence to support the consumption of green tea for weight loss.

The qualities that appear to cause green tea to be beneficial for health and also for weight loss are anti-oxidant compounds called polyphenols.

The polyphenols in green tea are called catechins and there are approximately 6 different types of these catechins in green tea. One type of catechin, epigallocatechin gallate (EGCG) appears to be the active ingredient responsible for it's healthful properties.

Many regard black tea and green tea as the same thing, however, according to the University of Maryland - green tea actually contains 30 - 40% of polyphenols and black tea contains only 3 - 10%.[1]

In a letter to the Editor published in the American Journal of Clinical Nutrition in 2000, reviewing the evidence, it was recognized that there is some evidence that the consumption of green tea can have an affect on body weight and on how many calories you burn in a 24 hour period.[2]

The authors theorize that the weight loss that is caused by the consumption of green tea may be attributable to the fact that there may also be a reduction in food intake. When male rats were given EGCG orally, they consumed 15% less food than did the rats in the control group and lost 5% of their initial body weight.[2]

Some experts believe that while green tea is beneficial, green tea by itself will not cause you to shed the pounds quickly. They base this on a small study published in the American Journal of Clinical Nutrition in 1999 supported by the Arkopharma Laboratories and by the Swiss National Science Research Fund.

The study examined the energy expenditure of 10 healthy but overweight men in a respiratory chamber, when given either green tea extract, caffeine by itself or a placebo. They found that while there was a significant increase in the men's energy expenditure, it was only about a 4% increase.

This small study of course, can only give an indication of how green tea affects energy expenditure, because only 10 subjects were involved and the effects were only measured over 24 hours. Further research would need to be completed to see more long term affects. As Karen Kupinski (RD) of Cyberdiet wrote in her article referenced below, it would take these men 100 days to lose about 2 pounds using green tea extract alone, at that rate.[3]

But does that mean that green tea is not beneficial?

Well, it depends. If you substitute green tea for cola or fizzy soft drinks or even for juices, you will be inadvertently cutting the amount of calories you would have consumed. So in that way, you could be using green tea advantageously.[4]

But be careful, just because green tea is derived from natural sources, it does not mean that it can be consumed like soft drink. If you are taking aspirin or blood thinning medications, make sure you discuss green tea with your doctor as green tea may interfere with blood clotting.[5] Also herbmed lists high fluoride intake as a potential risk of consuming too much green tea, and recommends patients at risk of fluorosis should exercise caution.

More Information

FDA News on Green Tea and Cancer

Quackwatch on Weight Loss Claims Do a search on the page for green tea.

Agricultural Research 2003 PDF File Brewing Up The Latest on Tea Research

Source:

[1]  University of Maryland Medical Center Green Tea Summary

[2]  Modulation of obesity by a green tea catechin Full Text

[3]  Cyberdiet Weight Loss Supplements:Hype or Hope?(Part 2)

[4]  Can tea boost metabolism? Does green tea really increase fat loss and help you slim down?

[5]  University of Colardo Weight Loss Products and Programs

December 2, 2005 11:18 - Metabolism Slows When You Don't Eat For Long Periods Of Time

Most of us know that when we exercise regularly it speeds up our metabolism. But when we diet, we can also inadvertently slow our metabolism slightly by not eating for long periods of time.

Although the message seems to be filtering through, there are some that still think that a diet constitutes depriving yourself of food. While it's true that it's necessary to limit your caloric intake, it's not true that you need to go without for long periods of time.

There is some evidence to suggest that the frequency with which you eat may be related to obesity. In a study funded by the National Heart, Lung, and Blood Institute and published in the American Journal of Epidemiology, Yunsheng et. al of the Johns Hopkins Bloomberg School of Public Health examined the data from the Seasonal Variation of Blood Cholesterol Study for relationships between patterns of eating and obesity.

The study examined 499 healthy subjects living in the Worcestor County, instigating three 24 hour dietary recalls and body weight measurements taken at five equally spaced time points over a 1 year period. Researchers averaged the data across the five time periods and performed a cross-sectional analysis.

What they found was that even after they had taken into account the subject's energy intake and physical activity, there appeared to be a relationship between obesity and eating patterns.

The researchers observed a lower risk of obesity amongst participants who ate more frequently and cite previous research suggesting that there is a causal link between eating frequency and body weight and body weight changes.[1]

While each individual is different and has different dietary needs, many experts recommend on a general basis, that you eat small meals more frequently and suggest eating snacks in between meals.[2]

The University of Washington School of Medicine in their notes for metabolism boosting point out that if you deprive yourself of food, your body reacts by holding on to calories, slowing the amount of calories burned (i.e. slowing your metabolism).[3]

So given the general concensus that eating more frequent meals is healthier, why not talk to your doctor or dietitian today about the options open to you on integrating more frequent meals into your diet plan.

Source:

[1]  Yunsheng Ma , Elizabeth R. Bertone, Edward J. Stanek, III, George W. Reed, James R. Hebert, Nancy L. Cohen, Philip A. Merriam and Ira S. Ockene Association between Eating Patterns and Obesity in a Free-living US Adult Population Am J Epidemiol 2003; 158:85-92. Full Text

[2]  Utah State University on Healthy Eating

[3]  University of Washington's Nutrition Academic Award MD-RD Quarterly PDF File

More Information:

Strong and Healthy PDF File

Metabolism

December 6, 2005 12:48 - What do you think of the new site ?

I'd love to hear your feedback about the new design.

Do you love it ?

Do you like it ?

Do you hate it ?

The new site has been designed to help you access the information you want.

I am also taking requests on the subjects you'd like discussed.

Some of the topics that I am considering researching at the moment are:

Coconut Oil
Ma Huang
Goats Milk

So what do you think, and would you like these topics researched in the near future?

My opinion

December 7, 2005 21:50 - Protein Intake And Weight Loss

Despite what some people tell you, that you might not be getting enough protein in your diet - or that you have to eat more protein to lose weight. I thought I'd reiterate some interesting facts about protein.

The average person needs about 40 to 50 grams of protein per day. Women on average consume anywhere up to 75 grams of protein and men consume anywhere up to 100 grams.

If you live in a western country, chances are you are having no trouble in getting the required amount of protein and the required amount of essential amino acids.

If you are consuming too much protein, the excess is converted into kilojoules and unless you exercise and actually burn up these kilojoules, they will be eventually stored as fat.[1]

Source:

[1] Saxelby, C. (2002) Nutrition For Life Hardie Grant Books.

More Information:

Protein

December 9, 2005 08:55 - Why You Need Chocolate

This article published by the magazine Prevention was requested by David (Republican Blog). The article is shown here at this link Why You Need Chocolate (Prevention does have a pop-up with their offer.)

Unfortunately Prevention does not allow other external websites to reprint their articles, so I have just linked to it.

Thanks David.

Visitor Requested Resources

December 9, 2005 22:33 - Junk, Junk and More Junk !

I was just reading another blog.

Jim (author of diet-blog.com) comments on a funny video he had found at Google Video's. The video shows a bottle of coke reacting violently when a Mentos lolly is added. He wanders out loud what might happen in your stomach if you consumed Coke and a Mentos together.

Doesn't surprise me in the least.

Soda and lollies, just don't mix.

Funnily enough, that's what we feed our children at parties. That's what we were fed at parties when we were young ! In fact, a good proportion of children eat and drink sugary food daily. Those children eventually grow into adults.

We've grown up thinking that this food is desirable - and not speaking for anyone else, but I am addicted to junk food. I never buy it (for this reason), but if it's there in front of me, I can't help myself but eat it.

It's true. Junk food is harmless when consumed in moderation. An occasional lolly or soda won't hurt anyone, but when they become a part of everyday life, that's when the problems start.

A little won't hurt, but we all know, that it's hard to just have a little.

Just today, my son brought home some chocolates for Christmas, given to him by a friend. Since he can't eat chocolate (milk-intolerance), he gave them to me, and I ate 5 chocolates before we made it home - and that was across the road ! I don't know about you, but I can't help myself when it comes to chocolate.

While some chocolate may have some beneficial effects (very small study published in the August 2003 edition of The Journal of the American Medical Association found that dark chocolate, but not milk chocolate may be able to lower blood pressure), it still has a lot of calories and when consumed inappropriately on a regular basis it is obviously going to contribute to obesity at some point.

It is the same with sugary drinks, we know they're bad, but they are still consumed in large quantities by a good proportion of the population. They are even sold in schools not only in the U.S. but all over the world.

Incidentally, the Center for Science in the Public Interest is planning to bring legal action against Coca-Cola Co. and PepsiCo Inc. in order to ban the drinks from sale within schools, citing that it sends the message that regular consumption of these drinks is acceptable. Clearly, it is not.

So what do you think about junk food, the way it is marketed to us, the way we consume it and the long term effects it could be having on not only our bodies, but that of our children ?

Source and Further Information:

Beverage World Online Lawsuit Planned Seeking US School Ban Of Sugary Drinks

WebMD Dark Chocolate Is Healthy Chocolate. (Please note, that this site contains a pop-up)

Taubert, D. The Journal of the American Medical Association, Aug. 27, 2003; vol 290: pp 1029-1030. Serafini, M. Nature, Aug. 28, 2003; vol 424: p 1013. U.S. Department of Agriculture Nutrient Data Laboratory.

Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons

Google Videos Diet Coke and Mentos Reaction Video JoshuaWise.com DevStudios and Lu Labs

Center For Science In The Public Interest Liquid Candy: How Soft Drinks Are Harming American's Health Interesting Reading.

Anti Fat Burning Foods

December 18, 2005 21:50 - What Is The Recommended Intake Of Carbohydrates?

Most nutritionists, dietitians, and health care professionals will recommend on a general basis that at least 50% of total calories consumed come from carbohydrates.

Why ?

Because carbohydrates are your body's preferred fuel. Carbohydrates are easily converted into glucose by your body and then used to power your body. In fact, glucose is the only source of fuel that your brain can use, and needs a constant supply of it.

Some dietitians may recommend higher levels than 50%. The amount of carbohydrates eaten in a healthy diet, is not set in stone for every individual. It will depend on your lifestyle and your medical circumstances.

For example, those with high triglyceride levels may be asked by their doctor to limit their carbohydrate intake to no more than 45 - 50% of their total dietary intake, while those participating in extremely strenuous or demanding sporting activities may need to consume anywhere up to 70% of their total intake from carbohydrates. In short, it's different for everyone.

A general guideline can be given, but this is just that, a general guideline.

Are you unsure of how much carbohydrates you need to be consuming?

If you are then why not contact your doctor or dietitian today to discuss the healthy diet made just for you.

More Information:

Community Journal Q & A

American Heart Association Carbohydrate Addiction

December 22, 2005 19:14 - Getting Enough Fiber

One way I find is a great way of sneaking in some fiber into a meal, even if you hate vegetables, is to add a can of baked beans which you've blended up.

An example of this, is to add a can of blended baked beans into the mince when you add the sauce to make spaghetti bolognase.

It tastes great and if you are adding it to a meal for the kids, they'll never know unless you tell them, that they're eating beans.

A cup of baked beans will supply your body with 14 grams of fiber. WOW. The only thing is, if you are prone to flatulence, you might not want to put too much in ... if you know what I mean.

So what about you, do you have any healthy tips to share.

More Information:

Fat Burning Food Recipes

December 24, 2005 10:39 - Merry Christmas

I'd just like to thank all the readers of Savvy Fat Burning Food and wish every one of you a Merry Christmas and a Prosperous and Peaceful New Year.

December 28, 2005 00:03 - Portion Controlled Healthy Snacks

I am breathing a sigh of relief as Christmas is over. I think that I've been good. I've only eaten moderate amounts of chips, dip and salted nibblies.

So now I'm looking forward to the New Year and healthy snacks with only moderate amount of calories are the order of the day at the moment.

So I thought I'd make a few suggestions:

A 141g florida orange has 65 calories.

A 138g raw apple with skin has 72 calories.

A 72g raw carrot has 30 calories.

Notice something. Yes, these are all natural foods. They have all been pre-packaged for health and safety - but not in a factory.

They are also portion controlled. You can't accidentally eat too many calories when you're eating an apple, unless you eat another apple.

They are also all naturally low in fat and high in anti-oxidants such as beta carotene and vitamin C.

The orange and apple are also high in water and fiber, making them good candidates for low calorie snacks.

Fruit really does present a terrific way to substitute manufactured snacks with healthy alternatives.

So I am guessing now, my new years resolution is to eat more fruit and vegetables.

More Information:

Fat Burning Foods

Sunkist Citrus Growers Association

More blogs about fat burning foods.

December 28, 2005 23:09 - Your BMR and Your Food

What has your BMR or your basal metabolic rate got to do with how much you should be eating ?

Your basal metabolic rate or resting energy expenditure is the amount of energy your body expends at rest. It is usually measured in the morning after at least eight hours sleep. It represents about half of your total energy expenditure or more and occurs due to the energy requirements of your heart beating, breathing and other essential functions of your body.

Your total energy expenditure is usually calculated as multiples of your BMR [1] - although there are varying formula's for doing so, with varying levels of accuracy. A simple way to calculate your energy expenditure is writing down a list of the time spent in different activities with very light, light, moderate, heavy and very heavy activity rates and then calculating them in the following formula, assuming that your BMR is 5kJ/min:

Of course, this is a very generalized formula, so only use it as a ball-park figure not as gospel. Individual BMR may vary anywhere from 3 to 6 kJ per minute.[1]

Resting 1.0 x 5kJ/min x time taken to do this activity;
Eating (very light) 1.5 x 5kJ/min x time taken to do this activity'
Walking (light) 2.5 x 5kJ/min x time taken to do this activity;
Painting, hanging washing (moderate) 3.5 x 5kJ/min x time taken to do this activity;
Digging (heavy) 5 x 5kJ/min x time taken to do this activity.[1]

Add them all up and you've got a fair idea of how many calories your body needs to function.

When you're trying to lose weight, you can either undercut the total energy expenditure slightly by eating less calories than what your total energy expenditure indicates, or you can increase your total energy expenditure by exercising more and keep your dietary intake the same.

Most experts recommend undercutting your total energy expenditure by 500 calories or about 15-20% of your total energy intake per day.[2]

Source:

[1] Wahlqvist (2002) Food and Nutrition Allen & Unwin. P. 176 - 180.
[2] Wahlqvist (2002) Food and Nutrition Allen & Unwin. P. 402.

More Information

Community Journal Questions

Diet & Fitness Tips

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