My Fitness Experiment No. 3

Posted on May 22, 2012 | 9 comments

OK, here’s the new plan.

For aerobic and cardiovascular endurance:

  • twice weekly 15-minute treadmill high intensity interval training

For strength:

Twice weekly…

Why dumbbell weights?  ‘Cuz that’s what I’ve got.

I chose push-ups over bench presses because the former probably uses more muscles.

My hesitation about the pull-ups/chin-ups is that they may be redundant, i.e., working muscles already used in the other exercises.

Rather than counting sets and repetitions (e.g., three sets of 10 pushups), I’m going to continue using the exhaustion technique Chris Highcock taught me in Hillfit:

  • 90 seconds on each exercise
  • use enough weight that I’m exhausted after the 9o seconds
  • 10 seconds up and 10 seconds down for each repetition

If I skip the pull-ups, I could probably get the resistance training done in 20 minutes.  (I think I’m talking myself out of the pull-ups!)

My current fitness measurements are recorded elsewhere.  I’ll recheck after about six weeks.

None of this is etched in stone.

My goals are here.  Comments?

Steve Parker, M.D.

Notes

My fitness experiment No.1 was Mark Verstegen’s Core Performance.  No. 2 was Chris Highcock’s Hillfit.

Update May 22, 2012

The first workout went well.  I need to review the various types of dumbbell presses and decide which one I want to stick with.   Not doing the pull-ups/chin-ups.  I hope I’m a little sore tomorrow.  These are the dumbbell weights I used today:

Dumbbell squats: 25 lb (11.4 kg)

Push-ups: 25 lb (11.4 kg) in backpack

Dumbell presses: 15 lb (6.8 kg)

Romanian deadlift with dumbbells: 30 lb (13.6 kg)

Bent-over one-arm rows: 25 lb (11.4 kg)

Update May 25, 2012

I was sore in the back, quads (anterior thighs), and arms the next day.  I even postponed my second workout of the week for one day to allow lingering right arm soreness to resolve.  For my workout today, I reduced the overhead press weight from 15 to 10 lb.

Update May 27, 2012

Right arm/shoulder soreness is gone.  Now I’ve got soreness in my left hamstring, likely a strain related to the deadlifts.  Started 24 hours after my second workout in this experiment, and persisting 36 hours at this point.

Update May 28, 2012

Right hamstring soreness almost gone.  Instead of 30 lb dumbbells with the Romanian deadlift, I cut to 25 lb to avoid aggravating that hamstring.  Probably back to 30 lb next time.  With bent-over rows, I’m ready to progress to 30 lb.

Update June 9, 2012

It’s going well.  No injuries; no unusual aches.  Here are the dumbbell weights I carry in each hand: for squats – 30 lb; for push-ups – 25 lb in backpack; for dumbbell presses – 25 lb; for Romanian deadlifts – 40 lb; for bent-over row – 30 lb.  The set of dumbbells my wife got for me (used) in CraigsList was from 5 to 30 lb.  So I had to go buy a 40-lb pair, which set me back about $80 (USD).

Update June 26, 2012

Going well.  No injuries.  Haven’t missed any sessions.  Had to decrease backpack push-up weight from 25 to 20 lb  about 10 days ago—I just couldn’t keep up the exercise for 90 seconds at the higher weight.  A couple weeks ago I increased the bent-over row and squat weights to 40 lb.  I’m noticing much use of back and shoulder muscles when I’m doing exercises that superficially seem to target other muscles. E.g., the Romanian deadlifts and squats target the buttocks and thighs, but having to carry 40 lb in each hand works out my arms, shoulders, and back.

Update July 9, 2012

Having started my current fitness experiment six weeks ago, it’s time for a retest of my fitness to assess results.  But I’m not going to do it now.  I was at my son’s Boy Scout camp all last week and unable to do my regular routine.  (By the way,  jogging at 6,700 feet above sea level is definitely harder than at 2,000 feet.)  I’m going to do another two weeks of the program, then test.  Fair enough?  I’m a little concerned about some mysterious pain in my left forefoot that started roughly two months ago.  That may prevent my work on the treadmill.

Update July 21, 2012

I finished Fitness Experiment No.3 today and will retest my fitness after a couple days.  Originally planned as a six-week trial, I missed week six due to Boy Scout camp.  I made up for that by doing another two weeks.  I’m happy with my push-ups, dumbbell presses, and dumbbell squats.  By happy, I mean I get a good, exhausting workout in the allotted 90 seconds.  With push-ups, I wear a backpack holding 20 lb (9 kg).  Presses are with 30 lb (14 kg) in each hand.  Squats are with a pair of 40 lb (18 kg) dumbbells.  The bent-over one-arm rows have just now become too easy at 40 lb.  I’m not pleased with the Romanian deadlifts while holding 40 lb in each hand—they’re too easy.  I don’t have any heavier weights, so I’m looking at buying a pair of 50s for about $100 (USD) new, or $50 used.  Or I could 1) make the deadlifts more stressful in some way, 2) do them for longer than 90 seconds, or 3) find a substitute for the deadlifts.

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Dental Problems and Chronic Systemic Disease: A Carbohydrate Connection?

Posted on May 21, 2012 | 1 comment

Dentists are considering a return to an old theory that dietary carbohydrates first cause dental diseases, then certain systemic chronic diseases, according to a review in the June 1, 2009, Journal of Dental Research.

We’ve known for years that some dental and systemic diseases are associated with each other, both for individuals and populations. For example, gingivitis and periodontal disease are associated with type 2 diabetes and coronary heart disease. The exact nature of that association is not clear. In the 1990s it seemed that infections – chlamydia, for example – might be the unifying link, but this has not been supported by subsequent research.

The article is written by Dr. Philippe P. Hujoel, who has been active in dental research for decades and is affiliated with the University of Washington (Seattle). He is no bomb-throwing, crazed, radical.

The “old theory” to which I referred is the Cleave-Yudkin idea from the 1960s and ’70s that excessive intake of fermentable carbohydrates, in the absence of good dental care, leads both to certain dental diseases – caries (cavities), periodontal disease, certain oral cancers, and leukoplakia – and to some common systemic chronic non-communicable diseases such as coronary heart disease, type 2 diabetes, some cancers, and dementia. In other words, dietary carbohydrates cause both dental and systemic diseases – not all cases of those diseases, of course, but some.

Dr. Hujoel does not define “fermentable” carbohydrates in the article. My American Heritage Dictionary defines fermentation as:

  1. the anaerobic conversion of sugar to carbon dioxide and alcohol by yeast
  2. any of a group of chemical reactions induced by living or nonliving ferments that split complex organic compunds into relatively simple substances

As reported in David Mendosa’s blog at MyDiabetesCentral.com, Dr. Hujoel said, “Non-fermentable carbohydrates are fibers.” Dr. Hujoel also shared some personal tidbits there.

In the context of excessive carbohydrate intake, the article frequently mentions sugar, refined carbs, and high-glycemic-index carbs. Dental effects of excessive carb intake can appear within weeks or months, whereas the sysemtic effects may take decades.

Hujoel compares and contrasts Ancel Keys’ Diet-Heart/Lipid Hypothesis with the Cleave-Yudkin Carbohydrate Theory. In Dr. Hujoel’s view, the latest research data favor the Carbohydrate Theory as an explanation of many cases of the aforementioned dental and systemic chronic diseases. If correct, the theory has important implications for prevention of dental and systemic diseases: namely, dietary carbohydrate restriction.

Adherents of the paleo diet and low-carb diets will love this article; it supports their choices.

I agree with Dr. Hujoel that we need a long-term prospective trial of serious low-carb eating versus the standard American high-carb diet. Take 20,000 people, randomize them to one of the two diets, follow their dental and systemic health over 15-30 years, then compare the two groups. Problem is, I’m not sure it can be done. It’s hard enough for most people to follow a low-carb diet for four months. And I’m asking for 30 years?!

Dr. Hujoel writes:

Possibly, when it comes to fermentable carbohydrates, teeth would then become to the medical and dental professionals what they have always been for paleoanthropologists: “extremely informative about age, sex, diet, health.”

Dr. Hujoel mentioned a review of six studies that showed a 30% reduction in gingivitis score by following a diet moderately reduced in carbs. He mentions the aphorism: “no carbohydrates, no caries.” Anyone prone to dental caries or ongoing periodontal disease should do further research to see if switching to low-carb eating might improve the situation.

Don’t be surprised if your dentist isn’t very familiar with the concept. Has he ever mentioned it to you?

Steve Parker, M.D.

Reference: Hujoel, P. Dietary carbohydrates and dental-systemic diseases. Journal of Dental Research, 88 (2009): 490-502.

Mendosa, David. Our dental alarm bell. MyDiabetesCentral.com, July 12, 2009.

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Fitness Plan Bugaboos: Idiosyncrasy, Variables, and The Big Five

Posted on May 21, 2012 | Comments Off on Fitness Plan Bugaboos: Idiosyncrasy, Variables, and The Big Five

Assembling a fitness program for yourself is like figuring out your weight loss and management plan.  Lots of variables and idiosyncrasies to consider.  You have to determine what works for you, sometimes through trial and error.  Your plan may not work for your neighbor.

You could always go to a personal trainer who’ll devise a plan for you and supervise implementation.  That’s not a bad idea at all, and probably the best choice for someone not familiar with exercise yet serious about long-term health and weight management.

Yesterday I wrote about my self-imposed quandary: In which direction do I take my fitness program now.

I remember reading somewhere on the ‘net over the last year about “the big five” exercises for strength training (aka resistance training).    Turns out there are lots of Big Five lists.  Here’s one:

  • squats
  • deadlifts
  • bench press
  • overhead press
  • chin-ups
And another, similar list (a blog commenter said these were the five free-weight exercises at the top of Dr. Doug McGuff’s list):
  • squats
  • deadlifts
  • bench press
  • standing overhead press (same as military press?)
  • bent-over barbell row
  • compound row or bent-over row
  • chest press or bench press (esp. with 15 degree incline)
  • pull-down or chin-up
  • overhead or military press
  • leg press or squat
If you’re not familiar with these, go to YouTube and browse.

In case you’re wondering, I’m not interested, at my age, in growing large muscles. My goal is to be injury resistant and as strong as I can be without spending too much time at it, regardless of muscle size.  Size doesn’t necessarily translate directly into strength.  My wife, on the other hand, appreciates large arms—think  Thor in The Avengers movie.

I’m tempted to put together a program composed of man-makers, Turkish get-ups, High Knee Walk to Spiderman With Hip Lift and Overhead Reach (HKWTSWHLOR?), and treadmill HIIT.  I’m saving that for another day, however.

I’ll share my new program tomorrow.

Steve Parker, M.D. 

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Whither My Fitness?

Posted on May 20, 2012 | 3 comments

I spent six hours yesterday considering a new fitness program for myself.  I’ve been happy with my Hillfit experience but want to try something new.

I surfed the ‘net, read some chapters in Jonathan Bailor’s The Smarter Science of Slim, and thought more about the Hillfit program.  I spent a lot of time at the Whole9 website reviewing their recent three-part series on “The Five Best Exercises for Overall Fitness, Health, and Longevity,” or some such.

Bailor’s exercise program focuses on eccentric exercise, a place I’m not ready to explore.  “Eccentric” probably doesn’t mean what you think.  Take pull-ups or chin-ups, for example.  You pull yourself up, which is concentric; letting yourself down is eccentric.  I’ll get to Bailor’s program some other day.

I was planning to put something together based on the Whole9 series, like Clifton Harski did.

My ideas started to crystallize after I remembered an old architectural aphorism: Form follows function.

So I asked myself, “Self, what are you’re goals?”:

  • improve my current fitness level
  • effective
  • efficient (e.g., not time-consuming, so under two hours a week)
  • scalable
  • teachable
  • relatively safe
  • simple
  • no machines or commercial gym needed (i.e., home-based)

A couple items from Whole9 caught my fancy: man-makers, Turkish get-ups, the primacy of squats, the High Knee Walk to Spiderman with Hip Lift and Overhead Reach.  Except for squats, these ideas were new to me.  The Spiderman thing brought some of Mark Verstegen’s Core Performance exercises to mind; particularly good for flexibility.

Do you know of a good existing pre-packaged program that meet’s my criteria, either in book or DVD form?  I’m sure there are hundreds available.

I’ll share more ideas with you in the next few days.

Steve Parker, M.D.

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Low-Carb Mediterranean Diet Beats Low-Fat For Recent-Onset Type 2 Diabetes

Posted on May 20, 2012 | 2 comments

A low-carbohydrate Mediterranean diet dramatically reduced the need for diabetic drug therapy, compared to a low-fat American Heart Association diet. The Italian researchers also report that the Mediterranean dieters also lost more weight over the first two years of the study.

Investigators suggest that the benefit of the Mediterranean-style diet is due to greater weight loss, olive oil (monunsaturated fats increase insulin sensitivity), and increased adiponectin levels.

The American Diabetes Association recommends both low-carbohydrate and low-fat diets for overweight diabetics. The investigators wondered which of the two might be better, as judged by the need to institute drug therapy in newly diagnosed people with diabetes.

Methodology

Newly diagnosed type 2 diabetics who had never been treated with diabetes drugs were recruited into the study, which was done in Naples, Italy. At the outset, the 215 study participants were 30 to 75 years of age, had body mass index over 25 (average 29.5), had average hemoglobin A1c levels of 7.73, and average glucose levels of 170 mg/dl.

Participants were randomly assigned to one of two diets:

  1. Low-carb Mediterranean diet (“MED diet”, hereafter): rich in vegetables and whole grains, low in red meat (replaced with poultry and fish), no more than 50% of calories from complex carbohydrates, no less than 30% of calories from fat (main source of added fat was 30 to 50 g of olive oil daily). [No mention of fruits. BTW, the traditional Mediterranean diet derives 50-60% of energy from carbohydrates.]
  2. Low-fat diet based on American Heart Association guidelines: rich in whole grains, restricted additional fats/sweets/high-fat snacks, no more than 30% of calories from fat, no more than 10% of calories from saturated fats.

Both diet groups were instructed to limit daily energy intake to 1500 (women) or 1800 (men) calories.

All participants were advised to increase physical activity, mainly walking for at least 30 minutes a day.

Drug therapy was initiated when hemoglobin A1c levels persisted above 7% despite diet and exercise.

The study lasted four years.

Results

By the end of 18 months, twice as many low-fat dieters required diabetes drug therapy compared to the MED dieters—24% versus 12%.

By the end of four years, seven of every 10 low-fat dieters were on drug therapy compared to four of every 10 MED dieters.

The MED dieters lost 2 kg (4.4 lb) more weight by the end of one year, compared to the low-fat group. The groups were no different in net weight loss when measured at four years: down 3–4 kg (7–9 lb).

Compared to the low-fat group, the MED diet cohort achieved significantly lower levels of fasting glucose and hemoglobin A1c throughout the four years.

The MED diet group saw greater increases in insulin sensitivity, i.e., they had less insulin resistance.

The MED group had significantly greater increases in HDL cholesterol and decreases in trigylcerides throughout the study. Total cholesterol decreased more in the MED dieters, but after the first two years the difference from the low-fat group was not significantly different.

Comments

The MED diet here includes “no more than 50% of calories from complex carbohydrates.” The authors don’t define complex carbs. Simple carbohydrates are monosaccharides and disaccharides. Complex carbs are oligosaccharides and polysaccharides. Another definition of complex carbs is “fruits, vegetables, and whole grains,” which I think is definition of complex carbs applicable to this study.

The editors of the Annals of Internal Medicine conclude that:

A low-carbohydrate, Mediterranean-style diet seems to be preferable to a low-fat diet for glycemic control in patients with newly diagnosed type 2 diabetes.

I’m sure the American Diabetes Association will take heed of this study when they next revise their diet guidelines. If I were newly diagnosed with type 2 diabetes, I wouldn’t wait until then.

This study dovetails nicely with others that show prevention of type 2 diabetes with the Mediterranean diet, reversal of metabolic syndrome—a risk factor for diabetes—with the Mediterranean diet (supplemented with nuts), and prevention of type 2 diabetes and pre-diabetes in people who have had a heart attack.

Studies like these support my Low-Carb Mediterranean Diet.

For general information on Mediterranean eating, visit Oldways.

Steve Parker, M.D.

Reference: Esposito, Katherine, et al. Effects of a Mediterranean-style diet on the need for antihyperglycemic drug therapy in patients with newly diagnosed type 2 diabetes. Annals of Internal Medicine, 151 (2009): 306-314.

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Camping at Roosevelt Lake, Arizona

Posted on May 19, 2012 | Comments Off on Camping at Roosevelt Lake, Arizona

Last month my son’s Boy Scout troop had it’s annual family campout at the Grapevine Group Campsite at Theodore Roosevelt Lake in Arizona.  By “family campout,”, I mean that the scout’s siblings could attend.  Parents are welcome to come along throughout the year.

Roosevelt Lake is the largest lake contained within the borders of Arizona.  Lakes Powell and Mead are larger, but share borders with other states.

The campsite was on a high hill on a peninsula overlooking the lake in three directions.  Fantastic views!  We were about a hundred feet above lake level.  The water’s edge was a half mile away.  This group site had eight or 10 loops for specific groups.  We were in Goose Loop, I think.  This has to be one of the best one.  The loop had restrooms with running water and a shower was nearby.  It reportedly had a sports field, but I never saw it.  Cost of the site was only $80/night and the loop could service over 100 campers.

It’s about a two hour drive from Scottsdale, about an hour of which is quite scenic.  Many thanks to Kathy S. for taking the lead on this campout.

We had about 15 yutes and 10 adults.  I wish more scout siblings had come.

We made an effort to catch fish, with no luck.  Probably the wrong time of day (middle of the afternoon) and no one tried live bait.

As usual for Arizona, the weather was perfect.  The most memorable parts for me were the views, camaraderie, and evening fireside skits put on by the boys.  All had a good time and no one got hurt!

Steve Parker, M.D.

PS: On the way back home from the lake, my wife, son, and daughter stopped at Vineyard Canyon Picnic Site.  It’s on Highway 188, north of the dam.  Paul and I tried our best to catch fish with artificial lures, again with no luck.  The worms I brought had died and liquified—they probably got too warm.  Paul latched onto a small bass with a 2″ Rapala minnow, but his line broke off and he lost the fish.  We saw lots of 6-8″ (18 cm) largemouth bass in the clear green water.   Surprisingly, we didn’t see any perch/bluegills.  My wife struck up a conversation with some vacationing Mexicans there who had caught a couple 3-lb (1.4kg) bass on worms fished on the bottom.  I’d like to go back there and be on the water at daybreak with live worms or minnows.

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My Experience With Hillfit Strength Training

Posted on May 19, 2012 | 10 comments

Last January I wrote a favorable review of Chris Highcock’s Hillfit strength training program for hikers.  I just finished actually following the the program for six weeks, and I still like it.  It’s an eye-opener.

See my prior review for details of the program.  Briefly, you do four exercises (requiring no special equipment) for fifteen minutes twice a week.  Who doesn’t have time for that?

I did modify the program a bit.  I included high-intensity intervals on a treadmill twice weekly, right after my Hillfit exercises.  Here’s the 15-minute treadmill workout: 3 minute warm-up at 5.3 mph, then one minute fast jogging at 7–8 mph, then one minute of easy jog at 5.3 mpg. Alternate fast and slow running like that for 6 cycles.  So my total workout time was 30 minutes twice weekly.

Why the treadmill HIIT (high intensity interval training)?  For endurance.  I’m still not convinced that strength training alone is adequate for the degree of muscular and cardiopulmonary endurance I want.  I’m not saying it isn’t adequate.  That’s a self-experiment for another day.  In 2013, I’m planning to hike Arizona’a Grand Canyon rim to rim with my son’s Boy Scout troop.  That’s six or eight miles down, sleep-over, then six or eight  miles back up the other side of the canyon.  That takes strength and endurance.

One part of the program I wasn’t good at: Chris recommends taking about 10 seconds to complete each exercise motion.  For example, if you’re doing a push-up, take 10 seconds to go down to the horizontal position, and 10 seconds to return up to starting position with arms fully extended.  I forgot to do it that slowly, taking five or six seconds each way instead.

I’ve preached about the benefits of baseline and periodic fitness measurements.  Here are mine, before and after six weeks of Hillfit and treadmill HIIT:

  • weight: no real change (168 lb or 76.2 kg rose to 170 lb or 77.3 kg)
  • body mass index: no change (23.3)
  • resting heart rate and blood pressure: not done
  • maximum consecutive push-ups: 30 before, 34 after
  • maximum consecutive pull-ups: 7 before, 8 after
  • maximum consecutive sit-ups: 30 before, 37 after
  • time for one-mile walk/run: 8 minutes and 45 seconds before, down to 8 minutes and 35 seconds after
  • vertical jump (highest point above ground I can jump and touch): 108.75 inches or 276 cm before, to 279.5 cm after
  • waist circumference: no real change (92 cm standing/87 cm supine before, 92.5 cm standing/87.5 cm supine after)
  • biceps circumference: no real change (33 cm left and 33.5 cm right before; 33 cm left and 33 cm right after)
  • calf circumference: 39.5 cm left and 39 cm right, before; 38.5 cm left and 37 cm right, after (not the same child measuring me both times)
  • toe touch (stand and lock knees, bend over at waist to touch toes: 7.5 inches (19 cm) above ground before, 8.5 inches (22 cm) after

If these performance numbers seem puny to you, please note that I’m 57-years-old.  I’m not sure exactly where I stand among others my age, but I suspect I’m in the top half.  I’m sure I could do much better if I put in the time and effort.  My goal right now is to achieve or maintain a reasonable level of fitness without the five hours a week of exercise recommended by so may public health authorities.

Take-Home Points

Overall, this program improved my level of fitness over six weeks, with a minimal time commitment.  I credit Hillfit for the gains in push-ups, pull-ups, sit-ups, and perhaps vertical jump.

My time on the one-mile run didn’t improve much, if at all.  This fits with my preconceived notion that strength training might not help me with leg muscle  and cardiopulmonary endurance.

The Hillfit exercise progressions involve adding weights to a backpack (aka rucksack or knapsack) before you start the exercise.  I’m already up to 80 lb (36 kg) extra weight on the modified row, and 85 lb (39 kg) on the hip extensions.  That’s getting unwieldy and straining the seams of my backpack.  I can’t see going much higher with those weights.

I expect I could easily maintain my current level of fitness by continuing Hillfit and HIIT treadmill work at my current levels of intensity.  In only one hour per week.  Not bad at all.

It’s possible I could get even stronger if I stuck to the program longer, or slowed down my movements to the recommended 10 seconds each way.

The key to muscle strength gain with Hillfit seems to be working the muscles steadily, to near-exhaustion over 90 seconds, gradually adding a higher work load as the days or weeks pass.

I’m setting Hillfit aside for now, only because I want to start a new self-experiment.

Hillfit is an excellent time-efficient strength training program for those with little resistance-training background, or for those at low to moderate levels of current fitness.

Steve Parker, M.D.

Notes to self:

When doing a mile run on the treadmill, I tend to start out too fast, then burn out and have to slow down.  That may be impairing my performance.  Next time, start at 7 mph for a couple minutes then try to increase speed.  Running a mile at 7 mph takes nine minutes.  A mile at 7.5 mph takes 8 minutes.  A mile at 8 mph takes 7 minutes and 30 seconds.

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Alcohol Linked to Lower Risk of Type 2 Diabetes

Posted on May 19, 2012 | Comments Off on Alcohol Linked to Lower Risk of Type 2 Diabetes
Beautiful woman smiling as she is wine tasting on a summer day.

Judicious alcohol consumption is linked to lower risk of developing type 2 diabetes: 40% lower risk in women, 13% lower in men.

Why does this matter?

  • In 2009, 24 million in the U.S. had diabetes. Another 57 million had pre-diabetes, a condition that increases your risk for diabetes.

  • At least 23% of U.S. adults over 60 have diabetes.

In 2009, Diabetes Care reported the comparison of lifetime abstainers with alcohol drinkers. The protective “dose” of alcohol is 22–24 grams a day. I’ll leave it to you to figure out how much alcohol that is. Prior studies looking at overall health benefits of alcohol indicate that judicious consumption is ≤ one drink daily, on average, for women, and ≤ 2 drinks a day for men.

Of course, many people shouldn’t drink any alcohol.

Steve Parker, M.D.

Reference: Baliunas, D., et al. Alcohol as a risk factor for type 2 diabetes: A systematic review and meta-analysis. Diabetes Care, 32 (2009): 2,123-2,132.

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Eat Cod to Lose More Weight

Posted on May 18, 2012 | Comments Off on Eat Cod to Lose More Weight

BUS30079Five servings of cod per week led to loss of an extra 3.7 pounds (1.7 kg) over eight weeks, according to a 2009 research report.

European researchers noted that cod consumption in a prior study enhanced weight loss. They wondered if that result could be reproduced, and whether the effect was “dose dependent.” In other words, would those eating more cod lose more weight than those eating less?

They studied 125 subjects between the ages of 20 and 40, with body mass index between 27.5 and 32.5. The abstract doesn’t mention sex of the participants. They were all placed on calorie-restricted diets with identical percentages of protein, fat, and carbohydrate, and were followed for eight weeks. Researchers divided the subjects into three groups:

  1. One group was given 150 g (a little over 5 ounces) of cod three times weekly
  2. Another group was given 150 g cod five times weekly
  3. The third group was given no seafood

Average weight loss overall was 11 pounds (5 kg). The more cod consumed, the greater the weight loss. Those eating five servings a week averaged 3.7 pounds (1.7 kg) more than the group not eating seafood.

It’s unclear whether other types of fish would produce similar results.

These results support the prominent role of fish in the Ketogenic Mediterranean Diet.

Steve Parker, M.D.

Reference: Ramel, A., et al. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks. Nutrition, Metabolism and Cardiovascular Diseases, 19 (2009): 690-696.

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Drink Vinegar and Lose 2-4 Pounds Effortlessly

Posted on May 17, 2012 | 2 comments

CB052540Japanese researchers a couple years ago documented that daily vinegar reduces body weight, fat mass, and triglycerides in overweight Japanese adults.

Beverages containing vinegar are commonly consumed in Japan. The main component—4 to 8%— of vinegar is acetic acid. Vinegar can lower cholesterol levels, lower blood pressure, and limit increases in blood sugar after meals.

Japanese researchers studied the effects of vinegar on 175 overweight—body mass index between 25 and 30—subjects aged 25 to 60. Men totaled 111; women 64. Average weight 74.4 kg (164 pounds). They were divided into three groups that received either a placebo drink, 15 ml apple vinegar (750 mg of acetic acid), or 30 ml apple vinegar (1,500 mg acetic acid). Placebo and vinegar were mixed into 500 ml of a beverage, half of which was drunk twice daily after breakfast and supper for 12 weeks. Changes in body fat were measured with CT technology. Subjects were told to eat and exercise as usual.

Results

By the end of the 12 weeks, weight had decreased by 1-2 kg (2.2 to 4.4 pounds) in the vinegar drinkers, with 30 ml of vinegar a bit more effective. CT scanning showed that the lost weight was fat mass rather than muscle or water. Triglyceride levels in the vinegar groups fell by about 20%. The placebo drinkers saw no changes.

Four weeks after the intervention ended, subjects were retested: values had returned to their baseline, pre-study levels.

The scientists report that the acetic acid in vinegar inhibits production of fat and may stimulate burning of fat as fuel. Although vinegar contains many other ingredients, they think the acetic acid is responsible for the observed changes.

My Comments

It’s possible that apple vinegar components other than acetic acid led to the weight loss and lowered triglyceride levels. Further study could clarify this.

Remember that weight lossed was regained after the vinegar was discontinued. Would you want to drink the vinegar indefinitely to maintain a loss of 2-4 pounds? Probably not, unless you like vinegar. But adding 12 weeks of vinegar to your weight-loss program might be worth it if you’re just preparing for a school reunion or the start of swimsuit season.

These results may or may not be applicable to non-Japanese races.

This study supports the use of vinaigrette as a salad or vegetable dressing in people trying to lose weight with diets such as the Ketogenic Mediterranean Diet or Advanced Mediterranean Diet. Vinaigrettes are combinations of olive oil and vinegar, often with various spices added. If you eat a salad twice a day, it would be easy to add 15 ml (1 tbsp) of vinegar to your diet daily.

With a little imagination, you could come up with other ways to add 15–30 ml (1–2 tbsp) of vinegar to your diet.

Update May 17, 2012:  After posting this, I ran across on article on the Apple Cider Vinegar Diet at Life123.

Steve Parker, M.D.

Reference: Kondo, Toomoo, et al. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry, 73 (2009): 1,837-1,843.

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