A common rule that is ubiquitous in the diet and nutrition community is that if you cut your calories by 3500 Kcal below your energy needs over a certain period that you will lose 1 pound of fat. But is it actually true?

While it may be true that there is approximately 3500 Kcal in one 1 pound of fat it is not true that you will lose 1 lbs of weight or fat by decreasing your intake by that amount. This is especially true over a longer period of time.

Why is this the case?

First of all the rule doesn't take into account the energy you expend when digesting certain foods. Some foods like sugar require little processing or energy expenditure in the process of digestion while others like protein sometimes require a significant amount.

There is also the fact that as you lose weight your body makes adjustments as well. This typically means that you will have to decrease your caloric intake even further to see the same reduction in weight. This fact may partially explain the "plateau" phenomena that people typically experience. In addition, the energy needs of your body will decrease as your weight decreases which makes further caloric reductions necessary. 

It is also the case that weight loss in most people is accompanied by muscle loss in addition to loss of fat. This means that the amount of fat lost is typically less than anticipated. Incorporating exercise/strength training may help avert this. 

The Mayo Clinic Caloric Calculator is one example of a good tool to use if you are looking to see how your caloric needs will change based on your weight and activity levels. 

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A common practice particularly among middle aged women is to take Calcium supplements to improve bone strength. The theory has been that since Calcium is important for our bones that adding Calcium would help protect us from osteoporosis and fractures.

However, since that time studies on Calcium supplementation have not been convincing in normal ambulatory women that they protect against hip fractures. In addition, there is some evidence that Calcium supplementation may increase heart attacks and strokes.

​In a recent meta-analysis of different studies around Calcium it was shown that most studies "show little evidence of a relationship between calcium intake and bone density" and that there was no evidence that supplemental would prevent hip fractures.

The benefit also must be balanced against "an increase in gastrointestinal side effects (including a doubling of hospital admissions for these problems), a 17% increase in renal calculi and a 20-40% increase in risk of myocardial infarction."

According to the analysis the final recommendation is that "calcium supplements appear to have a negative risk-benefit effect, and so should not be used routinely in the prevention or treatment of osteoporosis." 

While Calcium supplementation may not be appropriate for most people the good news is that calcium intake from natural sources doesn't seem to have the same risk profile. 

​Of course, each individual case is different and the advice in this post should not substitute for getting a consultation with your doctor. 

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The benefits of nuts in your diet can be substantial. Not only can nuts provide protein but they may be associated with Cancer prevention. According to the Harvard Nurse's Study nut intake may help prevent Breast Cancer down the road. Another study confirmed that vegetable protein and fat consumption by adolescent females is associated with a decrease in risk of breast Cancer later in life. 

In one study it was shown that walnuts and pecans have the highest anti-oxidant potential. They also had the highest anti-proliferative activity when they were tested against some Cancer cell lines. 

While these studies do show associations between nut intake and reduction in Cancer it is important to keep in mind that individuals that eat nuts may also be more health conscious in general which could also explain the association. The bottom line is that moderate nut intake with a healthy vegetable focused diet will lead to healthier lives with less risk of Cancer. 

At Murdock Health I am aiming to work with individuals wherever they are in life to foster future health and prevent disease down the road.

Visit the home page for more information on Murdock Health and our services or call 214-929-2411 to schedule an appointment today.

The key to health is preventing medical problems before they arise. The chief way to do this is by choosing a proper diet and incorporating activity into your daily routine. This should be done when you are "healthy" as opposed to when you are already dealing with chronic disease.  

Unfortunately, in western medicine the focus has been on reacting to issues as they arise. This has led to people living with chronic diseases like diabetes and high blood pressure for large portions of their lives. The end result of this is heart disease and cancer down the road. 

In my opinion a diet high in raw vegetables, healthy fats, and a moderate amount of protein are key elements. Most of us eat few vegetables and generous helpings of carbohydrates like potatoes, breads, and pastas. We eat processed foods instead of raw foods. Processed foods are loaded with sugar and chemical additives which often have unclear effects on our bodies.  

Many studies also show the benefits of a lower carbohydrate diet as opposed to the traditional ADA diet. This includes reductions in blood pressure, weight, blood sugar, and a multitude of other risk factors for heart disease. 

At Murdock Health I am aiming to work with individuals wherever they are in life to foster future health and prevent disease down the road. We have a weight loss program that is free for Murdock Health Premium Members or can be purchased outside a membership. Email drmurdock@murdockhealth.com or call 214-929-2411 for more information. 

When I ask people what they eat they usually tell me that they are eating healthy whole grains. For many people this means that they are eating whole wheat pasta or bread as opposed to white bread. 

They are often surprised to learn that whole wheat bread or pasta may actually be worse for them than the white version and worse than table sugar (sucrose). The reason is that the label "Whole Wheat" doesn't necessarily mean healthier. Nor does it meant that it has lower carbohydrates. In fact, the opposite may be true. 

According to Dr. William Davis who is the author of "Wheat Belly" (1):

People are usually shocked when I tell them that whole wheat bread increases blood sugar to a higher level than sucrose. Aside from some extra fiber, eating two slices of whole wheat bread is really little different, and often worse, than drinking a can of sugar-sweetened soda or eating a sugary candy bar.

This information is not new. A 1981 University of Toronto study launched the concept of the glycemic index, i.e., the comparative blood sugar effects of carbohydrates: the higher the blood sugar after consuming a specific food compared to glucose, the higher the glycemic index (GI). The original study showed that the GI of white bread was 69, while the GI of whole grain bread was 72 and Shredded Wheat cereal was 67, while that of sucrose (table sugar) was 59. Yes, the GI of whole grain bread is higher than that of sucrose. Incidentally, the GI of a Mars Bar nougat, chocolate, sugar, caramel, and all—is 68. That’s better than whole grain bread. The GI of a Snickers bar is 41—far better than whole grain bread.
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For most people I recommend eliminating most breads or pastas but if you choose to continue to eat them make sure to check the label for the carbohydrate content. You may be surprised. 

At Murdock Health I am aiming to work with individuals wherever they are in life to foster future health and prevent disease down the road. We have a weight loss program that is free for Murdock Health Premium Members or can be purchased outside a membership. Email drmurdock@murdockhealth.com or call 214-929-2411 for more information. ​

References:

1. Excerpted from Wheat Belly by William Davis, MD.  Copyright© 2011 by William Davis, MD.  Rodale, Inc., Emmaus, PA 18098.