What should be done Public Health Officials Reduce soda consumption Food amp Beverage Producers Lobby Obesity comes from taking in more calories than you spend said Jaime Zabludovsky ID: 574336
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Slide1
Mexico: Highest Obesity in WorldSlide2
What should be done?
Public Health Officials:
Reduce soda consumption
Food & Beverage Producer’s Lobby:
“Obesity comes from taking in more calories than you spend,” said Jaime
Zabludovsky
, chair of the board of
ConMexico
, the processed food and beverage producers’ group. “If Michael Phelps eats 5,000 calories a day and swims 10km, there is no problem. If you eat 2,000 calories per day but don’t move, you have a problem. The source can be soda, tortillas, chocolate, sandwiches, bagels- there is not any product that in itself causes obesity”Slide3
“The idea of balancing calories in with calories out is now the mantra of the soda industry worldwide. An active lifestyle is the solution – not dietary change, and certainly not soda taxes.”Slide4
Conventional Wisdom: it’s all about the calories
Eating just
150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That’s a gain of 10 pounds a year. If you don't want this weight gain to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain a healthy body weight.Slide5
Calories in/calories out?
Energy Balance Model
WHO: “
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed on one hand, and calories expended on the other hand
”Slide6
Conventional Wisdom Explanations for Obesity
We eat too much- too many calories
We exercise too little
We don’t pay attention to what we eat
We live in a “toxic food environment”- fast food, etc.Slide7
Usual Recommendations For Losing Weight
Eat fewer calories
Exercise more
Avoid fatSlide8
Gary Taubes: The Man who shows conventional wisdom is wrongSlide9
Yet, no evidence this works
1960: 1/9 Americans obese
2010: 1/3 Americans obese
2/3 Overweight
Childhood obesity skyrocketingSlide10
Is the person to blame, or the advice?
“We have been told that we must not take in more calories than we burn, that we cannot lose weight if we don’t exercise consistently. That few of us are able to actually follow this advice is either our fault or the fault of the advice
”Slide11
Common Explanations: Blame the person
People Don’t follow advice and eat too much
People Don’t Follow advice and exercise too little
Lack of discipline
Failure of willpowerSlide12
What actually happens when people try to diet?Slide13
Why diets don’t work
It’s not just about caloriesSlide14
Proietto study (NEJM; 2011):
Long-Term Persistence of Hormonal Adaptations to Weight Loss
Recruited 50 obese subjects (M: 233lbs; F: 200 lbs)
Optifast
and 2 cups low-starch diet (500 cal/day)
Lost an average of 30 lbs in 10 weeksSlide15
Maintenance Phase
Individual Nutritionist Support
Promoted exercise and eating less fat, more vegetables
But, slowly began putting on weight
Reported feeling far more hungry and obsessed with foodSlide16
Hormonal Alterations after Starvation
Body acts as though it is starving, tries to regain lost weight
Hormones Measured:
Ghrelin
:
hormone released when hungry
Leptin
:
hormone that suppresses hunger & increases metabolism
Peptide YY:
hormone that suppresses hungerSlide17
Results
Ghrelin
-
higher than at beginning of study
hormone released when hungry
Result:
Hungrier after diet
Leptin
:
lower than at beginning
hormone that suppresses hunger & increases metabolism
Result:
hungrier; lower metabolism
Peptide YY:
lower than at beginning of study
hormone that suppresses hunger
Result:
hungrierSlide18
Implications
Just eating less and exercising more is NOT enough
Body fights against weight loss after dieting stops
Can eat same number of calories after diet, and still gain weightSlide19
Keys Starvation Study
During WW II, conscientious objectors
12 week control phase: establish baseline
24 week starvation phase: goal of decreasing weight by 25%
Cut 1560 calories/day
Potatoes, macaroni, rutabagas
Recovery PhaseSlide20
Results
Calorie restrictions had to be adjusted for each subject to obtain 25% weight loss
Most found it hard to lose weight
Some had trouble losing 10 lbs
Dramatic changes in mood, attitudes towards foodSlide21
all they thought about was food.
would go to restaurants just so they could smell the food.
They lost all desire for anything that didn’t involve food
desire for sex was nonexistent. Slide22
Vermont Prison Overeating Studies
Fed 7,000 calories daily for 6 months
3500 extra/day = 1 lb weight gain
Should have gained 170 lbs over 6 months
Actually gained:Slide23
Argues against calorie hypothesis
The deficit, in Keys’ study, started off at 1,640 calories a day.
Assuming that the deficit remained at 1,640 for the 24 week ‘starvation’ period, if the 3,500 formula were correct, during the 24 weeks, every man should have lost at least 78 pounds in fat alone and more on top of this in water and lean tissue. The average weight loss of the men was less than half of this – 37 pounds – 1.5 pounds per weekSlide24
Results
Vermont Prison Overeating Studies:
Fed 7,000 calories daily for 6 months
3500 extra/day = 1 lb weight gain
Should have gained 170 lbs over 6 months
Actually gained: 40 lbs
Argues against simple calorie explanationSlide25
Calories vs
Diet Composition
3 types of diets, all 1000 calories/day
High
carb
, low fat
Atkins style, high fat
Mediteranean
style
High
carb
diet can actually lead to weight gainSlide26
Bouchard & Tremblay Twin Studies
Genetic Factors in Weight Control Slide27
Overfeeding Stage
12 pairs of identical twins
2 week baseline
Overfed by 1000 calories/day, 6 days/week for 84 days ( total 84,000 extra calories)
24 hour supervision in dorm; limited to 30 min daily walk for exercise
Recorded body fat composition, weight gainedSlide28
Results
Weight gain similar between brothers, but varied considerably between pairs
10 -24 pounds
Pattern of fat distribution also similar between brothers, but varied between pairs
Some gained 3 times as much around abdomenSlide29
Specific Genes?
Speliotes
, et. Al ( 2010) : identified 32 possible genetic variations associated with obesity
Frayling
, et al (2007: FTO gene variant (
Fat mass and obesity-associated protein)
associated with:
Higher insulin levels, glucose, and triglycerides
Lower HDL cholesterol
30% risk of obesity with one copy; 60% with twoSlide30
FTO Gene EffectsSlide31
Is FTO the “Fat Gene”?
Palmer ( 2009) study
Children with this gene consume more calories, after pre-loading
Insulin-resistant
Seem to lack satiety signal
No impact on energy expenditure
Correlation: gene linked with overeating
Does gene
cause
overeating or is overeating the result of other factors?
Can’t tell from this studySlide32
Losing Weight is HardSlide33
People Can Do ItSlide34
But, Keeping Weight Off is Harder
“It’s one of the hardest things there is,” she says. “It’s something that has to be focused on every minute. I’m not always thinking about food, but I am always aware of food.”
Janice Bridge, maintained 135 lb loss for 5 yearsSlide35
Behavior in those who keep it off
National Weight Control Registry
Tracks 10,000 people who have lost at least 30 lbs
Consistent Behavior:
Exercise at least 60 min daily
Daily weigh-ins
Rigid food intake
Eat less ( ~300 fewer calories)Slide36
Dieting Changes Brain Activity
After Weight loss
Bigger response in brain activity in reward centers
Lower response in areas associated with controlSlide37
Perfect Storm
Metabolic changes: body burns fewer calories
Brain Changes: food is more appealing; restraint is lower
Changes can last for up to 6 years post weight-lossSlide38
All Calories not the same(
NYTimes
, 4/15/2012)Slide39
K-E Diet (Ketogenic
Enteric Diet)
Nasogastric
Tube
Provides Protein, Fat, No
Carbs
800 calories a day
Rapid Weight Loss
Induces ketosis: body burns fat
Report little or no hungerSlide40
Are All Calories Actually Equal??Slide41
Conventional Wisdom:” A calorie is a calorie”
Energy Balance Mode:
Calories in/calories out
WHO: “
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed on one hand, and calories expended on the other hand
”Slide42Slide43Slide44Slide45Slide46
Big Food Angle To Calorie ArgumentSlide47
Coca-Cola Coming Together Campaign
"...beating obesity will take action by all of us, based on one simple, common-sense fact: All calories count, no matter where they come from. ...And if you eat and drink more calories than you burn off, you'll gain weight.”Slide48
Promotes idea that all calories are equalSlide49
Evidence Against “ Calorie is a Calorie”Slide50
All foods are not equalSlide51
Differences Within Given Food
Fruits & Vegetables: if more cell walls broken down, we get more net calories; if walls remain intact, we get fewer
Cooked carrots > raw carrots
Orange Juice > whole orangeSlide52
Diet-Induced Thermogensis
Some foods require us to do more work ( expend heat-energy) to digest
Peanuts, pistachios, almonds
170 calories/label vs. 128 usable
Proteins: require 10-20 times as much heat-energy to digest as fats.
Well-done meat > raw/rare meatSlide53
Carmody, et al., 2011Slide54
Methods
Monitored the weight of mice fed different diets. :
Measured how much the mice moved and how much weight they gained as an indication of the amount of energy that was not being lost through inefficiency as feces.
All things equal, the bigger the mice got on a given diet, the more calories they were getting.
Slide55
Fed adult, male mice organic sweet potatoes (to, in essence, retest what was already known) or organic, lean beef.
served up raw and whole, raw and pounded, cooked and whole, or cooked and pounded.
Standard system of calories, the one used to put the numbers on the food you buy in the store, assumes (and hence also predicts) these have no effect on calorie content; but would they? Slide56
Results
Didn’t differ in level of activity
Did differ in how much they weighed at end of studySlide57
Changes in body mass on tuber diets.
Carmody
R N et al. PNAS 2011;108:19199-19203
©2011 by National Academy of SciencesSlide58
Food preferences on tuber diets.
Carmody
R N et al. PNAS 2011;108:19199-19203
©2011 by National Academy of SciencesSlide59
Changes in body mass on meat diets.
Carmody
R N et al. PNAS 2011;108:19199-19203
©2011 by National Academy of SciencesSlide60
Food preferences on meat diets.
Carmody
R N et al. PNAS 2011;108:19199-19203
©2011 by National Academy of SciencesSlide61
Conclusions
The more foods are processed, the more calories they actually give us
Lost 4
g
on raw Sweet potatoes; gained with cooked
Lost 2
g
on raw meat; lost only 1 on cooked
Mice prefer cooked to rawSlide62
What about Industrial Processing?Slide63
Sadie, et al, 2010Slide64
Methods
People given identical calorie portions of bread & cheese; cross-over design
The meals were either ‘whole’: multi-grain bread & Cheddar cheese (
Sargento
Deli-Slice)
or ‘processed’ cheese sandwiches: white bread & processed cheese (Kraft singles) Slide65
Measured:
energy expended to digest it for 5-6 hrs post meal (post-
prandial
energy expenditure)
Satiety ( how full they felt)Slide66
Comparison of two mealsSlide67
ResultsSlide68
Conclusion: What you eat, not how many calories
-Processed food meal has
requires less energy to digest
-Reduction in energy
“
has
potential implications for diets comprised heavily of
PFs
and their associations with obesity.
”
-
Slightly
larger effect for
females
-No
Difference in satietySlide69
Food Composition of Diet MattersSlide70
Ludwig,et
al JAMA (2012):Effects of dietary composition on energy expenditure during weight-loss maintenance
.
Clinical trial comparing weight loss diets
Put obese subjects on diet to lose 10-15% of body weight
Now susceptible to gaining weight back
Decreased energy expenditure- burn fewer calories than people who naturally weigh the sameSlide71
Diet 1:
low-fat; high in carbohydrates
diet we’re all advised to eat: whole grains, fruits, vegetables, lean sources of protein.
Diet 2:
low
glycemic
index: fewer carbohydrates in total
from beans, non-starchy vegetables and other minimally processed sources
Diet 3:
Atkins: low
carbs
, high fat & proteinSlide72
Results
the fewer carbohydrates consumed, the more energy weight-reduced people expended.
Atkins diet: there was virtually no metabolic adaptation to the weight loss.
subjects expended, on average, only 100 fewer calories a day than they did at their full weights. Eight of the 21 subjects expended
more than they did at their full weights — the opposite of the predicted metabolic compensation.Slide73
On the very low-carbohydrate diet, Dr. Ludwig’s subjects expended 300 more calories a day than they did on the low-fat diet and 150 calories more than on the low-
glycemic
-index dietSlide74
Implications
If subjects were eating low-fat diets, they’d have to add an hour of moderate-intensity physical activity each day to expend as much energy as they would effortlessly on the very-low-
carb
diet. And this while consuming the same amount of calories.
SAME CALORIES, DIFFERENT EFFECTS Slide75
Conclusion
nutrient composition
of the diet can trigger the predisposition to get fat, independent of the calories consumed.Slide76
Ludwig concludes
: “the low-fat diet that has been the primary approach for more than a generation is actually the worst for most outcomes, with the worst effects on insulin resistance, triglycerides and HDL, or good cholesterol.” Slide77
People are different
Even if two people were to somehow eat the same sweet potato cooked the same way they would not get the same number of calories. Slide78
Carmody
et al:
studied a single strain of heavily inbred lab mice such that their mice were as similar to each other as possible.
Yet
the mice still varied in terms of how much they grew or shrank on a given diet, thanks presumably to subtle differences in their behavior or bodies.
Bouchard & Tremblay:
individual variability in weight gain on identical dietsSlide79
Each of us gets different number of calories from same food
People vary because of who we are and who ancestors are:
-amylase ( breaks down starch) & lactose ( breaks down sugar in milk) levels differ across ethnic groups
-lactose-intolerant: get fewer calories from milk products if consumed
-Russians have intestines 5 feet longer than Italians ( get more calories out of same nutrients)
- type of gut microbes differs across populations
Slide80
A Calorie is NOT a Calorie
You could lose weight while keeping the precise tally of the calories you consume exactly the same.
However how much weight you lose depends on the biology of the plants and animals you choose to eat and who you and your microbes are Slide81
Taubes View
Fault is in the advice given by medical orthodoxy
We don’t get fat because we eat too much and move too little
We can’t solve problem or prevent it by doing the oppositeSlide82
Evidence Against
“Common sense isn’t common”Slide83
Problems
1. Fat is associated with poverty
First reported in 1960: obese women 6 times more likely to be poor than rich
2. Obesity is found in populations without so-called
obesigenic
environment
- no fast food
- no prosperitySlide84
Pima Indians 1908Slide85
“exhibit a degree of obesity that is in striking contrast with the ‘tall and sinewy’ Indian conventionalized in popular thought”
“especially well-nourished individuals … occur in every tribe … but real obesity is found almost exclusively among the Indians on the reservation”Slide86
What caused obesity??
1846: Pima were hunters and farmers
Affluent
“abundance of food”
During Gold Rush, game overhunted; water diverted
1870: living through “years of famine”
Relied on government rationsSlide87
Inactivity?
Claim: “change from past active life to … indolence”
Problems:
Women were primarily affected, yet did all hard labor
Other tribe, Pueblo, was sedentary, yet thinSlide88
Diet??
“eating everything that enters into the dietary of the white man”
Sugar, white flour
Lower in quantity than todaySlide89
Numerous Examples
Naples, 1951: “little meat…butter
unknown..half
a loaf of bread…pasta eaten everyday”
Obesity in working class, not rich
Less food available per capita than rest of Europe
Pima, 1954: 50% children obese; ‘widespread poverty”Slide90
Facts at odds with overeating hypothesis
Yet, hypothesis stands
Leads to circular arguments:
if people didn’t eat too much, they must be inactive.
If people were obviously physically active, claim they ate too much.Slide91
1. Undereating
doesn’t cure obesity
WHI Study:
20, 000 women randomly instructed to eat diet high in vegetables, fiber
Resulted in consumption of 350 fewer calories/day
Results: after eight years, lost average of 2 lbs. Waist circumference
increasedSlide92
Cognitive Dissonance?
Low calorie diet are consistently unsuccessful
Yet, experts continue to recommend them
“ reduction of energy intake continues to be the basis of successful weight reduction programs”
Few paragraphs later: results
“are known to be poor and not long-lasting”Slide93
2. Elusive Benefits of Exercise
Does increasing energy output lead to weight loss?
People who do physically demanding work are obese
Rise in obesity parallels rise of aerobics, health clubs, spinning
AHA & ACSM 2007 statement: “reasonable to assume that persons with relatively high daily energy expenditures would be less likely to gain weight… So far,
data to support this hypothesis are not particularly compelling”Slide94
Mayers Study : Claimed exercise led to weight loss
Rats forced to exercise few hours every day
Reported to eat less on those days than rats that didn’t exerciseSlide95
Actual results
But, rats ate more on days they didn’t exercise; expended less energy on those days as well
Weighed same as non-exercising rats
When they stopped exercising: ate more and gained weight with age more rapidly than sedentary ratsSlide96
Scientific vs. Popular Press
NIH, 1977:
“importance of exercise on weight control is less than might be believed because increases in energy expenditure due to exercise also tend to increase food consumption”
NYTimes
, 1977
“now strong evidence that regular exercise can ad does result in substantial and – so long as the exercise is continued
- permanent
weight loss”Slide97
3. Decreasing fat doesn’t workSlide98
1984 Food Pyramid
Eat more carbohydrates
Eat more fruits. vegetables
Eat less fat
High fat diets thought to be linked to heart disease
Thought to raise cholesterol levels ( 1970 science)
Results???Slide99
Post-Food Pyramid EffectsSlide100
Scorecard for Recommendations
Eat less: no evidence
Exercise more: no evidence
Avoid fat: increase weightSlide101
Why do we get fat?
Carbohydrates make us so; Protein and fat do not
Body fat is carefully regulated
Genetics
Sex hormones
Obesity can be caused by disruptions to regulatory process
What ever makes us fat will also make us overeatSlide102
What to do about it
Weight-loss regimens succeed when they get rid of fattening
carbs
in the diet; need sufficient fat & protein
Diets that reduce fat and protein starve the body and resultant hunger leads to failureSlide103
Questions
Isn’t fat bad for us?
Doesn’t it increase cholesterol levels?
Aren’t cholesterol levels the cause of heart attacks?Slide104
Two types of cholesterol
LDL and HDL
LDL: small, dense type associated with vascular disease
Specific Fats have different Effects
Saturated: increases HDL & LDL
Unsaturated: Increases HDL; decreases LDL
Transfat
: increase LDL; decreases HDLSlide105
What do high fat diets do?
Raise HDL
Decrease triglycerides
Make LDL “fluffier”, decreases harmful effectsSlide106
What do carb
-rich diets do?
Decrease HDL
Raise triglycerides
Make LDL small and dense- “
atherogenic
”
Garner, et al (2007) JAMASlide107
Primer on Regulation of Fat
Biological factors regulate amount of fat in our bodies
Modified by genetics
Diets can affect this processSlide108
The Basics
Why do we store fat?
Conventional view:
Long-term savings account
Body takes excess calories, stores them as fat
Stay there until you need it
Dieting
exercisingSlide109
Correct view
Fat continuously flowing out of fat cells and circulating around body to be used as fuel
If not used as fuel, returns to fat
Goes on regardless of whether we’ve recently eaten or exerciseSlide110
Cells burn carbohydrates before fat
Eat meal with both
carbs
& fat
Fat is digested, sent off to fat cells
As
carbs
are digested, they are sent to bloodstream as glucose
Cells in body burn some glucose immediately as fuel; store some for later useSlide111
Role of Insulin
Insulin secreted in anticipation of eating
Increases rate at which cells in body take in glucose
Muscle cells store some as glycogen; store some as fat
Fat cells store it as fatSlide112
Fat is used when insulin is low
As blood glucose ( and insulin) levels decrease, fat stored during meal is released for fuel
Fat is like a wallet, not savings bank: you’re always putting fat in and taking it out
In ideal world, calories stored as fat during meals are balanced by calories burned in digesting meal and overnightSlide113
How do cells decide which fat stays in fat cell and which goes?
Depends on form of fat
Fat flows in and out as “fatty acids”
Used as fuel
Small enough to flow in & out of cells
Fat is stored as “triglycerides”
Composed of 3 fatty acids
Too large to flow outSlide114
Anything that promotes fatty acid conversion to triglycerides works to make you fatter
Anything that works to break down triglycerides so they can leave cell works to make you leanerSlide115
Insulin regulates fat metabolism
Turns on mechanism in fat cells to pump in glucose
Increases glycerol molecules, which bind fatty acids into triglycerides
Works to create new fat cells to store fat Slide116
Implications
When insulin levels go up, we store fat; when they go down, we mobilize fat and use it for fuel.
Suggests that anything that makes us secrete more insulin will extend periods during which we store fat and shorten the periods we burn itSlide117
Results
Obesity
Hunger
Can’t use carbohydrates stored in liver and muscle for fuel
Vicious cycle:
bodies getting bigger, so we need more fuel
Energy demands increase, as does appetite