tag:theconversation.com,2011:/us/topics/dieting-6480/articlesDieting – The Conversation2024-03-12T23:31:26Ztag:theconversation.com,2011:article/2255672024-03-12T23:31:26Z2024-03-12T23:31:26ZAn apple cider vinegar drink a day? New study shows it might help weight loss<figure><img src="https://images.theconversation.com/files/581225/original/file-20240312-16-pgd6kq.jpg?ixlib=rb-1.1.0&rect=8%2C8%2C5742%2C3819&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/glass-healthy-cloudy-fermented-apple-cider-1133317064">Shutterstock</a></span></figcaption></figure><p>Made from fermented apples and naturally high in acetic acid, apple cider vinegar has been popular in recent years for its <a href="https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#blood-sugar">purported health benefits</a> – from antibacterial properties to antioxidant effects and potential for helping manage blood sugars. </p>
<p>Its <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8136602/">origins as a health tonic</a> stretch much further back. Hippocrates used it to treat wounds, fever and skin sores.</p>
<p>An experimental <a href="https://nutrition.bmj.com/content/early/2024/01/18/bmjnph-2023-000823">study</a>, released today, looks into whether apple cider vinegar could be effective for weight loss, reduce blood glucose levels and reduce blood lipids (cholesterol and triglycerides). </p>
<p>The results suggest it could reduce all three – but it might not be as simple as downing an apple cider vinegar drink a day.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/is-apple-cider-vinegar-really-a-wonder-food-86551">Is apple cider vinegar really a wonder food?</a>
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</em>
</p>
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<h2>What did they do?</h2>
<p>A group of scientists in Lebanon did a double-blinded, randomised, clinical trial in a group of overweight and obese young people aged from 12–25 years. </p>
<p>Researchers randomly placed 30 participants in one of four groups. The participants were instructed to consume either 5, 10 or 15ml of apple cider vinegar diluted into 250ml of water each morning before they ate anything for 12 weeks. A control group consumed an inactive drink (a placebo) made (from lactic acid added to water) to look and taste the same. </p>
<p>Typically this sort of study provides <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3124652/#:%7E:text=Both%20systems%20place%20randomized%20controlled,less%20risk%20of%20systematic%20errors.">high quality evidence</a> as it can show cause and effect – that is the intervention (apple cider vinegar in this case) leads to a certain outcome. The study was also double-blinded, which means neither the participants or the scientists involved with collecting the data knew who was in which group.</p>
<h2>So, what did they find?</h2>
<p>After a period of three months apple cider vinegar consumption was linked with significant falls in body weight and body mass index (BMI). On average, those who drank apple cider vinegar during that period lost 6–8kg in weight and reduced their BMI by 2.7–3 points, depending on the dose. They also showed significant decreases in the waist and hip circumference.</p>
<p>The authors also report significant decreases in levels of blood glucose, triglycerides, and cholesterol in the apple cider groups. This finding echoes <a href="https://link.springer.com/article/10.1186/s12906-021-03351-w">previous studies</a>. The placebo group, who were given water with lactic acid, had much smaller decreases in weight and BMI. There were also no significant decreases in blood glucose and blood lipids. </p>
<p>From animal studies, it is thought the acetic acid in apple cider vinegar may affect the expression of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8136602/">genes involved in burning fats for energy</a>. The new study did not explore whether this mechanism was involved in any weight loss.</p>
<h2>Is this good news?</h2>
<p>While the study appears promising, there are also reasons for caution. </p>
<p>Firstly, study participants were aged from 12 to 25, so we can’t say whether the results could apply to everyone.</p>
<p>The statistical methods used in the study don’t allow us to confidently say the same amount of weight loss would occur again if the study was done again.</p>
<p>And while the researchers kept records of the participants’ diet and exercise during the study, these were not published in the paper. This makes it difficult to determine if diet or exercise may have had an impact. We don’t know whether participants changed the amount they ate or the types of food they ate, or whether they changed their exercise levels. </p>
<p>The study used a placebo which they tried to make identical in appearance and taste to the active treatment. But people may still be able to determine differences. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308085/">Researchers may ask participants</a> at the end of a study to guess which group they were in to test the integrity of the placebo. Unfortunately this was not done in this study, so we can’t be certain if the participants knew or not.</p>
<p>Finally, the authors do not report whether anyone dropped out of the study. This could be important and influence results if people who did not lose weight quit due to lack of motivation.</p>
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<a href="https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="open glass of liquid with cloudy substance at bottom, surrounded by apples" src="https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/581231/original/file-20240312-28-rsj49.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Is that you mother? The enzymes in apple cider vinegar might be health-giving.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/fresh-apples-bowl-raw-unfiltered-organic-257388970">Shutterstock</a></span>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/turns-out-the-viral-sleepy-girl-mocktail-is-backed-by-science-should-you-try-it-222151">Turns out the viral 'Sleepy Girl Mocktail' is backed by science. Should you try it?</a>
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<h2>Any other concerns?</h2>
<p>Apple cider vinegar is acidic and there are concerns it may erode tooth enamel. This can be a problem with any acidic beverages, including fizzy drinks, <a href="https://theconversation.com/lemon-water-wont-detox-or-energise-you-but-it-may-affect-your-body-in-other-ways-180035">lemon water</a> and orange juice.</p>
<p>To minimise the risk of <a href="https://theconversation.com/health-check-whats-eating-your-teeth-37096">acid erosion</a> some dentists recommend the following after drinking acidic drinks: </p>
<ul>
<li>rinsing out your mouth with tap water afterwards</li>
<li>chewing sugar-free gum afterwards to stimulate saliva production</li>
<li>avoiding brushing your teeth immediately after drinking because it might damage the teeth’s softened top layer</li>
<li>drink with a straw to minimise contact with the teeth.</li>
</ul>
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<a href="https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="woman holds glass of water and has full cheeks" src="https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/581235/original/file-20240312-28-1jzy3o.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Rinsing with water could prevent acid damaging your teeth.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/woman-rinsing-gargling-while-using-mouthwash-644616745">Shutterstock</a></span>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/apple-cider-vinegar-is-drinking-this-popular-home-remedy-bad-for-your-teeth-a-dentist-explains-197297">Apple cider vinegar: is drinking this popular home remedy bad for your teeth? A dentist explains</a>
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</em>
</p>
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<h2>Down the hatch?</h2>
<p>This study provides us with some evidence of a link between apple cider vinegar and weight loss. But before health professionals can recommend this as a weight loss strategy we need bigger and better conducted studies across a wider age range. </p>
<p>Such research would need to be done alongside a controlled background diet and exercise across all the participants. This would provide more robust evidence that apple cider vinegar could be a useful aid for weight loss. </p>
<p>Still, if you don’t mind the taste of apple cider vinegar then you could try drinking some for weight loss, alongside a <a href="https://www.eatforhealth.gov.au/">healthy balanced and varied dietary intake</a>. This study does not suggest people can eat whatever they like and drink apple cider vinegar as a way to control weight. </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/great-time-to-try-pickling-135052">Great time to try: pickling</a>
</strong>
</em>
</p>
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<img src="https://counter.theconversation.com/content/225567/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Evangeline Mantzioris is affiliated with Alliance for Research in Nutrition, Exercise and Activity (ARENA) at the University of South Australia. Evangeline Mantzioris has received funding from the National Health and Medical Research Council, and has been appointed to the National Health and Medical Research Council Dietary Guideline Expert Committee.</span></em></p>Researchers gave people in the study 5, 10 or 15ml doses of apple cider vinegar and found they lost more weight than those taking a placebo. But the findings need a closer look.Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2219682024-02-22T13:42:36Z2024-02-22T13:42:36ZMothers’ dieting habits and self-talk have profound impact on daughters − 2 psychologists explain how to cultivate healthy behaviors and body image<figure><img src="https://images.theconversation.com/files/576104/original/file-20240216-20-r6kakd.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6000%2C3724&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Mothers play an outsized role in the formation of their daughters' dietary habits.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/happy-mother-and-daughter-bonding-at-home-royalty-free-image/1429136148?phrase=mothers+and+daughters+in+kitchen&adppopup=true">andresr/E+ via Getty Images</a></span></figcaption></figure><p>Weight loss is one of the most common health and appearance-related goals.</p>
<p>Women and <a href="https://www.cdc.gov/nchs/products/databriefs/db340.htm">teen girls</a> are <a href="https://www.cdc.gov/nchs/products/databriefs/db313.htm">especially likely to pursue dieting</a> to achieve weight loss goals even though a great deal of research shows that <a href="https://theconversation.com/what-thin-people-dont-understand-about-dieting-86604">dieting doesn’t work over the long term</a>. </p>
<p>We are a <a href="https://www.duck-lab.com/people">developmental psychologist</a> and a <a href="https://psy.uncg.edu/directory/ashleigh-gallagher/">social psychologist</a> who together wrote a forthcoming book, “Beyond Body Positive: A Mother’s Evidence-Based Guide for Helping Girls Build a Healthy Body Image.”</p>
<p>In the book, we address topics such as the effects of maternal dieting behaviors on daughters’ health and well-being. We provide information on how to build a foundation for healthy body image beginning in girlhood. </p>
<h2>Culturally defined body ideals</h2>
<p>Given the strong influence of social media and other cultural influences on body ideals, it’s understandable that so many people pursue diets aimed at weight loss. <a href="https://communityhealth.mayoclinic.org/featured-stories/tiktok-diets">TikTok</a>, YouTube, Instagram and celebrity websites feature slim influencers and “how-tos” for achieving those same results in no time. </p>
<p>For example, women and teens are engaging in rigid and extreme forms of exercise such as 54D, a program to <a href="https://54d.com/">achieve body transformation in 54 days</a>, or the <a href="https://health.clevelandclinic.org/75-hard-challenge-and-rules">75 Hard Challenge</a>, which is to follow five strict rules for 75 days.</p>
<p>For teens, these pursuits are likely fueled by trendy body preoccupations such as the desire for “<a href="https://www.nytimes.com/2024/02/06/well/move/tiktok-legging-legs-eating-disorders.html?">legging legs</a>.” </p>
<p>Women and teens have also been been inundated with recent messaging around <a href="https://theconversation.com/drugs-that-melt-away-pounds-still-present-more-questions-than-answers-but-ozempic-wegovy-and-mounjaro-could-be-key-tools-in-reducing-the-obesity-epidemic-205549">quick-fix weight loss drugs</a>, which come with a lot of caveats. </p>
<p>Dieting and weight loss goals are highly individual, and when people are intensely self-focused, it is <a href="https://doi.org/10.1521/jscp.2000.19.1.70">possible to lose sight of the bigger picture</a>. Although women might wonder what the harm is in trying the latest diet, science shows that dieting behavior doesn’t just affect the dieter. In particular, for women who are mothers or who have other girls in their lives, these behaviors affect girls’ emerging body image and their health and well-being. </p>
<h2>The profound effect of maternal role models</h2>
<p>Research shows that mothers and maternal figures <a href="https://doi.org/10.1016/j.brat.2017.11.001">have a profound influence on their daughters’ body image</a>. </p>
<p>The opportunity to influence girls’ body image comes far earlier than adolescence. In fact, research shows that these influences on body image <a href="https://www.teenvogue.com/story/how-toxic-diet-culture-is-passed-from-moms-to-daughters">begin very early in life</a> – <a href="https://doi.org/10.1016/bs.acdb.2016.10.006">during the preschool years</a>. </p>
<p>Mothers may feel that they are being discreet about their dieting behavior, but little girls are watching and listening, and they are far more observant of us than many might think. </p>
<p>For example, one study revealed that compared with daughters of nondieting women, 5-year-old girls whose mothers dieted <a href="https://doi.org/10.1016/S0002-8223(00)00339-4">were aware of the connection between dieting and thinness</a>. </p>
<p>Mothers’ eating behavior does not just affect girls’ ideas about dieting, but also their daughters’ eating behavior. The amount of food that mothers eat <a href="https://doi.org/10.1016/j.appet.2018.04.018">predicts how much their daughters will eat</a>. In addition, daughters whose mothers are dieters are <a href="https://doi.org/10.1016/j.appet.2018.04.018">more likely to become dieters themselves</a> and are also <a href="https://doi.org/10.1016/j.eatbeh.2007.03.001">more likely to have a negative body image</a>. </p>
<p>Negative body image is <a href="https://theconversation.com/mounting-research-documents-the-harmful-effects-of-social-media-use-on-mental-health-including-body-image-and-development-of-eating-disorders-206170">not a trivial matter</a>. It affects girls’ and women’s mental and physical well-being in a <a href="https://doi.org/10.1177/1359105317710815">host of ways</a> and <a href="https://doi.org/10.1016/j.brat.2011.06.009">can predict the emergence of eating disorders</a>.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Food choice concept of young girl comparing fast food to natural and organic products." src="https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=473&fit=crop&dpr=1 600w, https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=473&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=473&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=595&fit=crop&dpr=1 754w, https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=595&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/577135/original/file-20240221-18-wdo3e8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=595&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">It’s important to avoid labeling foods as good or bad, instead focusing on a balanced diet.</span>
<span class="attribution"><span class="source">Rudzhan Nagiev/iStock via Getty Images</span></span>
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<h2>Avoiding ‘fat talk’</h2>
<p>What can moms do, then, to serve their daughters’ and their own health? </p>
<p>They can focus on small steps. And although it is best to begin these efforts early in life – in girlhood – it is never too late to do so. </p>
<p>For example, mothers can consider how they think about and talk about themselves around their daughters. Engaging in “fat talk” may inadvertently send their daughters the message that larger bodies are bad, <a href="https://doi.org/10.1016/j.bodyim.2020.07.004">contributing to weight bias</a> and negative self-image. Mothers’ fat talk also <a href="https://doi.org/10.1080/15267431.2021.1908294">predicts later body dissatisfaction in daughters</a>. </p>
<p>And negative self-talk isn’t good for mothers, either; it is associated with <a href="https://doi.org/10.1177/1359105318781943">lower motivation and unhealthful eating</a>. Mothers can instead practice and model self-compassion, which involves treating oneself the way <a href="https://doi.org/10.1016/j.bodyim.2016.03.003">a loving friend might treat you</a>. </p>
<p>In discussions about food and eating behavior, it is important to avoid moralizing certain kinds of food by labeling them as “good” or “bad,” as girls may extend these labels to their personal worth. For example, a young girl may feel that she is being “bad” if she eats dessert, if that is what she has learned from observing the women around her. In contrast, she may feel that she has to eat a salad to be “good.” </p>
<p>Moms and other female role models can make sure that the dinner plate sends a healthy message to their daughters by showing instead that all foods can fit into a balanced diet when the time is right. Intuitive eating, which emphasizes paying attention to hunger and satiety and allows flexibility in eating behavior, is associated with <a href="https://doi.org/10.1007/s40519-020-00852-4">better physical and mental health in adolescence</a>.</p>
<p>Another way that women and especially moms can buffer girls’ body image is by helping their daughters <a href="https://doi.org/10.1016/j.bodyim.2021.12.009">to develop media literacy</a> and to think critically about the nature and purpose of media. For example, moms can discuss the misrepresentation and distortion of bodies, such as the use of filters to enhance physical appearance, on social media. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Three young girls sitting close together, each holding a smart phone." src="https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/577137/original/file-20240221-18-yucv2s.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Social media filters can lead to distorted body ideals.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/group-of-friends-using-their-phones-royalty-free-image/843840202?phrase=social+media+young+girls&adppopup=true">Flashpop/DigitalVision via Getty Images</a></span>
</figcaption>
</figure>
<h2>Focusing on healthful behaviors</h2>
<p>One way to begin to focus on health behaviors rather than dieting behaviors is to develop respect for the body and to <a href="https://theconversation.com/body-neutrality-what-it-is-and-how-it-can-help-lead-to-more-positive-body-image-191799">consider body neutrality</a>. In other words, prize body function rather than appearance and spend less time thinking about your body’s appearance. Accept that there are times when you may not feel great about your body, and that this is OK. </p>
<p>To feel and look their best, mothers can aim to stick to a <a href="https://theconversation.com/whats-the-best-diet-for-healthy-sleep-a-nutritional-epidemiologist-explains-what-food-choices-will-help-you-get-more-restful-zs-219955">healthy sleep schedule</a>, manage their stress levels, <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">eat a varied diet</a> that includes all of the foods that they enjoy, and <a href="https://theconversation.com/the-runners-high-may-result-from-molecules-called-cannabinoids-the-bodys-own-version-of-thc-and-cbd-170796">move and exercise their bodies regularly</a> as lifelong practices, rather than engaging in quick-fix trends. </p>
<p>Although many of these tips sound familiar, and perhaps even simple, they become effective when we recognize their importance and begin acting on them. Mothers can work toward modeling these behaviors and tailor each of them to their daughter’s developmental level. It’s never too early to start. </p>
<h2>Promoting healthy body image</h2>
<p>Science shows that several personal characteristics are associated with body image concerns among women. </p>
<p>For example, research shows that women who are <a href="https://doi.org/10.1016/j.bodyim.2020.02.001">higher in neuroticism</a> <a href="https://doi.org/10.1186/2050-2974-1-2">and perfectionism</a>, <a href="https://doi.org/10.3389/fpsyg.2022.983534">lower in self-compassion</a> or <a href="https://doi.org/10.1016/j.bodyim.2013.08.001">lower in self-efficacy</a> are all more likely to struggle with negative body image. </p>
<p>Personality is frequently defined as a person’s characteristic pattern of thoughts, feelings and behaviors. But if they wish, <a href="https://doi.org/10.1002/per.1945">mothers can change personality characteristics</a> that they feel aren’t serving them well. </p>
<p>For example, perfectionist tendencies – such as setting unrealistic, inflexible goals – can be examined, challenged and replaced with more rational thoughts and behaviors. A woman who believes she must work out every day can practice being more flexible in her thinking. One who thinks of dessert as “cheating” can practice resisting moral judgments about food. </p>
<p>Changing habitual ways of thinking, feeling and behaving certainly takes effort and time, but it is far more likely than diet trends to bring about sustainable, long-term change. And taking the first steps to modify even a few of these habits can positively affect daughters.</p>
<p>In spite of all the noise from media and other cultural influences, mothers can feel empowered knowing that they have a significant influence on their daughters’ feelings about, and treatment of, their bodies. </p>
<p>In this way, mothers’ modeling of healthier attitudes and behaviors is a sound investment – for both their own body image and that of the girls they love.</p><img src="https://counter.theconversation.com/content/221968/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Adopting healthy behaviors and thought patterns around food and nutrition takes time and intentional effort. But it will lead to more lasting change and positive outcomes than quick-fix dieting will.Janet J. Boseovski, Professor of Psychology, University of North Carolina – GreensboroAshleigh Gallagher, Senior Lecturer, University of North Carolina – GreensboroLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2215142024-02-01T21:21:20Z2024-02-01T21:21:20ZHow dieting, weight suppression and even misuse of drugs like Ozempic can contribute to eating disorders<figure><img src="https://images.theconversation.com/files/572540/original/file-20240131-15-o0m6p8.jpg?ixlib=rb-1.1.0&rect=147%2C78%2C6271%2C4030&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Although semaglutide drugs like Ozempic are indicated to treat Type 2 diabetes, they are increasingly prescribed off-label because of their observed effectiveness at inducing weight loss.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/how-dieting-weight-suppression-and-even-misuse-of-drugs-like-ozempic-can-contribute-to-eating-disorders" width="100%" height="400"></iframe>
<p>Up to 72 per cent of women and 61 per cent of men are dissatisfied with their weight or <a href="https://doi.org/10.1016/j.eatbeh.2014.04.010">body image</a>, according to a U.S. study. Globally, millions of people <a href="https://doi.org/10.1111%2Fobr.12466">attempt to lose weight</a> every year with the hope that weight loss will have positive effects on their body image, health and quality of life. </p>
<p>However, these motivated individuals often struggle to maintain new diets or exercise regimens. The rise of medications such as semaglutides, like <a href="https://dhpp.hpfb-dgpsa.ca/dhpp/resource/101298">Ozempic</a> or <a href="https://dhpp.hpfb-dgpsa.ca/dhpp/resource/101765">Wegovy</a>, <a href="https://www.cbc.ca/news/health/ozempic-weight-loss-1.6772021">might be viewed as an appealing “quick fix”</a> alternative to meet weight loss goals. </p>
<p>Research led by our team and others suggests that such attempts to lose weight often do more harm than good, and even increase the risk of <a href="https://osf.io/9stq2">developing an eating disorder</a>.</p>
<h2>Weight loss and eating disorders</h2>
<p>Eating disorders are <a href="https://doi.org/10.1002/eat.20589">serious mental health conditions</a> primarily characterized by extreme patterns of under- or over-eating, concerns about one’s shape or body weight or other behaviours intended to influence body shape or weight such as exercising excessively or self-inducing vomiting. </p>
<p>Although once thought to only affect young, white adolescent girls, eating disorders do not discriminate; eating disorders can develop in people of <a href="https://doi.org/10.1002/erv.2553">any age, sex, gender or racial/ethnic background</a>, with an estimated <a href="https://nedic.ca/general-information/">one million Canadians</a> suffering from an eating disorder at any given time. Feb. 1 to 7 is <a href="https://nedic.ca/edaw/">National Eating Disorders Awareness Week</a>.</p>
<p>As a clinical psychologist and clinical psychology graduate student, our research has focused on how eating disorders develop and what keeps them going. Pertinent to society’s focus on weight-related goals, our research has examined associations between weight loss and eating disorder symptoms.</p>
<h2>Eating disorders and ‘weight suppression’</h2>
<p>In eating disorders research, the state of maintaining weight loss is referred to as “weight suppression.” Weight suppression is typically defined as the difference between a person’s current weight and their highest lifetime weight (excluding pregnancy). </p>
<p>Despite the belief that weight loss will improve body satisfaction, we found that in a sample of over 600 men and women, weight loss had no impact on women’s negative body image and was associated with increased body dissatisfaction in <a href="https://doi.org/10.1016/j.bodyim.2023.01.011">men</a>. Importantly, being more weight suppressed has been associated with the <a href="https://doi.org/10.1093/ajcn/nqaa146">onset of eating disorders</a>, including anorexia nervosa and bulimia nervosa. </p>
<p><a href="https://doi.org/10.1007/s11920-018-0955-2">One proposed explanation</a> for the relationship between weight suppression and eating disorders is that maintaining weight loss becomes increasingly difficult as body systems that <a href="https://doi.org/10.3945/ajcn.110.010025">reduce metabolic rate and energy expenditure, and increase appetite</a>, are activated to promote weight gain.</p>
<p>There is growing awareness that <a href="https://doi.org/10.1136/bmj.g2646">weight regain is highly likely following conventional diet programs</a>. This might lead people to engage in more and more extreme behaviours to control their weight, or they might shift between extreme restriction of food intake and episodes of overeating or binge eating, the characteristic symptoms of bulimia nervosa.</p>
<h2>Ozempic and other semaglutide drugs</h2>
<p>Semaglutide drugs like Ozempic and Wegovy are part of a class of drug called <a href="https://pdf.hres.ca/dpd_pm/00067924.PDF">glucagon-like peptide-1 agonists (GLP-1As)</a>. These drugs work by mimicking the hormone GLP-1 to interact with neural pathways that signal satiety (fullness) and slow stomach emptying, leading to reduced food intake. </p>
<figure class="align-center ">
<img alt="A white plate with a weight scale in it, with knife and fork, against an orange background" src="https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=425&fit=crop&dpr=1 600w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=425&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=425&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=534&fit=crop&dpr=1 754w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=534&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=534&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Popular weight-loss methods, whether they involve pills or ‘crash diets,’ often mimic symptoms of eating disorders.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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</figure>
<p>Although GLP-1As are indicated to treat Type 2 diabetes, <a href="https://www.cbc.ca/news/canada/london/ozempic-off-label-1.6884141">they are increasingly prescribed off-label</a> or being <a href="https://www.bbc.com/news/health-67414203">illegally purchased</a> without a prescription because of their observed effectiveness at inducing weight loss. Although medications like Ozempic do often lead to weight loss, the rate of weight loss may <a href="https://doi.org/10.1001/jama.2021.3224">slow down or stop over time</a>.</p>
<p>Research by Lindsay Bodell, one of the authors of this story, and her colleagues on weight suppression may help explain why effects of semaglutides diminish over time, as <a href="https://doi.org/10.1016/j.physbeh.2019.112565">weight suppression is associated with reduced GLP-1 response</a>. This means those suppressing their weight could become less responsive to the satiety signals activated by GLP-1As. </p>
<p>Additionally, weight loss effects are only seen for as long as the medication is taken, meaning those who take these drugs to achieve some weight loss goal are <a href="https://doi.org/10.1111/dom.14725">likely to regain most, if not all, weight lost</a> when they stop taking the medication.</p>
<h2>Risks of dieting and weight-loss drugs</h2>
<p>The growing market for off-label weight loss drugs is concerning, because of the exacerbation of <a href="https://theconversation.com/ozempic-the-miracle-drug-and-the-harmful-idea-of-a-future-without-fat-211661">weight stigma</a> and the serious <a href="https://doi.org/10.1016/j.jand.2022.01.004">health risks</a> associated with unsupervised weight loss, including developing eating disorders. </p>
<p>Researchers and health professionals are already raising the alarm about the use of GLP-1As in children and adolescents, due to concerns about their possible <a href="https://doi.org/10.1017/cts.2023.612">impact on growth and development</a>.</p>
<p>Moreover, popular weight-loss methods, whether they involve pills or “crash diets,” often mimic symptoms of eating disorders. For example, intermittent fasting diets that involve long periods of fasting followed by short periods of food consumption may mimic and <a href="https://doi.org/10.1016/j.eatbeh.2022.101681">increase the risk of developing binge eating problems</a>. </p>
<p>The use of diet pills or laxatives to lose weight has been found to increase the risk of <a href="https://doi.org/10.2105/AJPH.2019.305390">being diagnosed with an eating disorder in the next one to three years</a>. Drugs like Ozempic may also be <a href="https://doi.org/10.1002/eat.24109">misused by individuals already struggling with an eating disorder</a> to suppress their appetite, compensate for binge eating episodes or manage fear of weight gain. </p>
<p>Individuals who are already showing signs of an eating disorder, such as limiting their food intake and intense concerns about their weight, may be most at risk of spiralling from a weight loss diet or medication into an eating disorder, <a href="https://doi.org/10.1002/eat.24116">even if they only lose a moderate amount of weight</a>.</p>
<p>People who are dissatisfied with their weight or have made multiple attempts to lose weight often feel pressured to try increasingly drastic methods. However, any diet, exercise program or weight-loss medication promising a quick fix for weight loss should be treated with extreme caution. At best, you may gain the weight back; at worst, you put yourself at risk for much more serious eating disorders and other health problems.</p><img src="https://counter.theconversation.com/content/221514/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Samantha Withnell receives funding from the Social Sciences and Humanities Research Council of Canada. </span></em></p><p class="fine-print"><em><span>Lindsay Bodell receives (or has previously received) funding from the Canadian Institutes of Health Research, Natural Sciences and Engineering Research Council of Canada, Brain Canada Foundation, and Banting Research Foundation. </span></em></p>The demand for off-label weight loss drugs like Ozempic is concerning, because of the impact on weight stigma and the health risks of unsupervised weight loss, including developing eating disorders.Samantha Withnell, PhD Candidate, Clinical Psychology, Western UniversityLindsay Bodell, Assistant Professor of Psychology, Western UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2190452024-01-02T16:50:08Z2024-01-02T16:50:08ZCrash diets may work against you – and could have permanent consequences<figure><img src="https://images.theconversation.com/files/565315/original/file-20231212-21-1c45qh.jpg?ixlib=rb-1.1.0&rect=11%2C0%2C7928%2C5297&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Drastically lowering calories may damage your metabolism.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/starving-caucasian-fat-obese-woman-on-1950906280">Inside Creative House/ Shutterstock</a></span></figcaption></figure><p>Those trying to kick-start their weight loss or perhaps wanting to lose a few pounds before a big event or holiday may be tempted to try a crash diet. While it’s true that in order to lose weight you need to eat fewer calories than your body uses each day, in reality crash diets may actually work against you – and may make weight loss more difficult.</p>
<p>Crash diets have been around for years, but have stayed popular more recently thanks to <a href="https://www.independent.co.uk/life-style/celebrity-diets-kim-kardashian-friends-b2212946.html">influencers</a> and social media. Typically, these diets involve drastically reducing calorie intake to <a href="https://theconversation.com/crash-diets-are-highly-effective-new-evidence-95106#:%7E:text=Some%20people%20opt%20for%20a,a%20man%20it%27s%202%2C500%20calories.">800-1,200 calories</a> a day for a few weeks at a time. Proponents of these diets claim it can lead to rapid <a href="https://www.stylecraze.com/articles/how-to-lose-weight-in-one-week-by-crash-dieting/">weight loss</a>, which may explain why they have such a significant appeal. </p>
<p>Indeed, research has shown these diets can actually be very effective for certain people.</p>
<p>In a study of 278 adults with obesity, a <a href="https://www.bmj.com/content/362/bmj.k3760">12-week crash diet</a> of 810 calories a day led to greater weight loss after 12 months than people who only reduced their calories by portion control. The crash diet group lost an average of nearly 11kg versus only 3kg in the moderate diet group.</p>
<p>Similarly, <a href="https://link.springer.com/article/10.1007/s00125-011-2204-7?correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531">one study showed</a> that very low-calorie diets may be beneficial for people with type 2 diabetes. The researchers found that 60% of participants who ate 600 calories a day for eight weeks were able to put their type 2 diabetes into remission. They also lost around 15kg on average.</p>
<p>A follow up at 12 weeks showed participants put around 3kg back on – but, importantly, their blood sugar levels remained similar. </p>
<p>But while these diets may lead to short-term weight loss success in some people, they can have the long-term consequence of damaging your metabolism. This may explain why around 80% of diets fail – with the person ultimately putting all the <a href="https://www.sciencedirect.com/science/article/pii/S0002916523295362?via%3Dihub">weight they lost back on</a>, or even <a href="https://onlinelibrary.wiley.com/doi/10.1002/oby.21538">gaining more weight than they lost</a>.</p>
<h2>Crash diets and metabolism</h2>
<p>Your metabolism is the sum of all chemical reactions in the body. It’s responsible for converting the food we eat into energy, and storing any surplus energy as fat. Your metabolism is affected by many things – including diet, exercise and your hormones. Crash diets affect all these components.</p>
<p>With a crash diet, you consume far less food than normal. This means your body doesn’t need to use as much energy (calories) to digest and absorb the foods you’ve eaten. You also <a href="https://journals.humankinetics.com/view/journals/ijsnem/6/3/article-p285.xml">lose muscle</a>. All of these factors <a href="https://journals.humankinetics.com/view/journals/ijsnem/6/3/article-p285.xml">lower metabolic rate</a> – meaning the body will burn fewer calories when not exercising.</p>
<p>In the short-term, crash diets can lead to <a href="https://www.ion.ac.uk/news/the-truth-about-crash-diets">feelings of tiredness</a>, which makes doing any activity (let alone a workout) challenging. This is because less energy is available – and what is available is prioritised for life-sustaining reactions. </p>
<figure class="align-center ">
<img alt="A tired man sleeps on his couch using a yoga mat for a pillow and holding a dumbbell." src="https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Crash diets may make you have less energy.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/tired-young-man-sleeping-on-sofa-1915162345">Westock Productions/ Shutterstock</a></span>
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<p>In the long term, crash diets can change the hormone makeup of our bodies. They increase our stress hormones, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/">cortisol</a>. And over an extended period of time, typically months, high cortisol levels can cause our body to <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21733">store more fat</a>. </p>
<p>Crash diets can also reduce levels of the <a href="https://pubmed.ncbi.nlm.nih.gov/2341229/">hormone T3</a>, which is produced by the thyroid gland. It’s critical in regulating our basal metabolic rate (the number of calories your body needs in order to sustain itself). Long-term changes in T3 levels can lead to hypothyroidism and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(18)30582-2/fulltext">weight gain</a>. </p>
<p>Together, all these changes make the body more adept at putting on weight when you begin consuming more calories again. And these changes may exist for months, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989512/#:%7E:text=Mean%20RMR%20after%206%20years,weight%20loss%20during%20an%20intervention.">if not years</a>.</p>
<h2>Gradual dieting</h2>
<p>If you’re trying to lose weight, the best strategy to use is following a long-term, gradual weight loss diet. </p>
<p>Gradual diets have been shown to be more sustainable and have a less negative impact on your <a href="https://www.sciencedirect.com/science/article/pii/S0261561417301474?via%3Dihub">metabolic rate</a> compared with crash diets. Gradual diets can also help maintain energy levels enough to <a href="https://academic.oup.com/jcem/article/92/3/865/2597148">exercise</a>, which can help you lose weight. </p>
<p>These types of diet also preserve the function of our <a href="https://pubmed.ncbi.nlm.nih.gov/18252894/">mitochondria</a> – the calorie-burning powerhouses in our muscles. This creates a greater capacity for burning calories even after we finish dieting.</p>
<p>The ideal diet is one that reduces body weight by <a href="https://www.ncbi.nlm.nih.gov/books/NBK572145/">around 0.5 to 1kg a week</a>. The number of calories you’ll need to eat per day will depend on your starting weight and how physically active you are.</p>
<p>Eating certain foods can also help maintain your metabolism while dieting.</p>
<p>Fats and carbohydrates use fewer calories to power digestion, compared with protein. Indeed, high-protein diets increase your metabolic rate <a href="https://www.nature.com/articles/1600578">11-14% above normal levels</a>, whereas diets high in carbohydrates or fats can only do this by <a href="https://www.nature.com/articles/0800810">4-8%</a>. As such, try to ensure around <a href="https://www.verywellfit.com/is-a-high-protein-diet-best-for-weight-loss-3495768">30% of your day’s calories</a> are made up of protein when trying to lose weight. </p>
<p>High-protein diets also help you feel fuller for longer. One study found that when a participant’s diet consisted of 30% protein, they consumed <a href="https://pubmed.ncbi.nlm.nih.gov/16002798/">441 calories</a> less over the 12-week study period compared with a 15% protein diet. This ultimately led to 5kg weight loss, of which 3.7kg was fat loss. </p>
<p>While it may be tempting to crash diet if you’re trying to lose weight fast, it could have long-term consequences for your metabolism. The best way to lose weight is to slightly reduce the number of calories you need per day, exercise, and eat plenty of protein.</p><img src="https://counter.theconversation.com/content/219045/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christopher Gaffney receives research funding from Omega EFA Limited. </span></em></p>Slow, gradual weight loss is more advantageous for your health in the long run.Christopher Gaffney, Senior Lecturer in Integrative Physiology, Lancaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2158082023-12-10T19:07:34Z2023-12-10T19:07:34ZI’m trying to lose weight and eat healthily. Why do I feel so hungry all the time? What can I do about it?<p>Benjamin Franklin, one of the founding fathers of the United States, famously said nothing is certain except death and taxes. But I think we can include “you’ll feel hungry when you’re trying to lose weight” as another certainty. </p>
<p>The reason is basic biology. So how does this work – and what can you do about it?</p>
<h2>Hormones control our feelings of hunger</h2>
<p>Several hormones play an essential role in regulating our feelings of hunger and fullness. The most important are ghrelin – often called the hunger hormone – and leptin.</p>
<p>When we’re hungry, <a href="https://pubmed.ncbi.nlm.nih.gov/11739476/">ghrelin</a> is released by our stomach, lighting up a part of our brain called the hypothalamus to tell us to eat. </p>
<p>When it’s time to stop eating, hormones, including <a href="https://pubmed.ncbi.nlm.nih.gov/8717038/">leptin</a>, are released from different organs, such as our gut and fat tissue, to signal to the brain that we’re full.</p>
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Read more:
<a href="https://theconversation.com/chemical-messengers-how-hormones-make-us-feel-hungry-and-full-35545">Chemical messengers: how hormones make us feel hungry and full</a>
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<h2>Dieting disrupts the process</h2>
<p>But when we change our diet and start losing weight, we disrupt how these <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/">appetite hormones function</a>. </p>
<p>This triggers a process that stems from our hunter-gatherer ancestors. Their bodies developed this mechanism as a survival response to adapt to periods of deprivation and protect against starvation. </p>
<p>The levels of hormones <a href="https://pubmed.ncbi.nlm.nih.gov/23126426/">managing our hunger increase</a>, making us feel hungrier to tell us to eat more, while the ones responsible for signalling we’re full decrease their levels, intensifying our feelings of hunger.</p>
<p>We end up increasing our calorie consumption so we eat more to regain the weight we lost. </p>
<p>But worse, even after the kilos creep back on, <a href="https://pubmed.ncbi.nlm.nih.gov/22029981/">our appetite hormones don’t restore</a> to their normal levels – they keep telling us to eat more so we put on a little extra fat. This is our body’s way of preparing for the next bout of starvation we will impose through dieting. </p>
<p>Fortunately, there are things we can do to manage our appetite, including:</p>
<h2>1. Eating a large, healthy breakfast every day</h2>
<p>One of the easiest ways to manage our feelings of hunger throughout the day is to eat most of our food earlier in the day and taper our meal sizes so dinner is the smallest meal.</p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Research</a> shows a low-calorie or small breakfast leads to increased feelings of hunger, specifically appetite for sweets, across the course of the day. </p>
<figure class="align-center ">
<img alt="Man spreads avocado" src="https://images.theconversation.com/files/563857/original/file-20231206-16-2c5mdc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/563857/original/file-20231206-16-2c5mdc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/563857/original/file-20231206-16-2c5mdc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/563857/original/file-20231206-16-2c5mdc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/563857/original/file-20231206-16-2c5mdc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/563857/original/file-20231206-16-2c5mdc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/563857/original/file-20231206-16-2c5mdc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Prioritise breakfast over dinner.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/soft-focus-shot-man-having-delicious-759322450">Shutterstock</a></span>
</figcaption>
</figure>
<p><a href="https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00344-8">Another study</a> found the same effect. Participants went on a calorie-controlled diet for two months, where they ate 45% of their calories for breakfast, 35% at lunch and 20% at dinner for the first month, before switching to eat their largest meal in the evening and their smallest in the morning. Eating the largest meal at breakfast resulted in decreased hunger throughout the day.</p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Research</a> also shows we burn the calories from a meal 2.5-times more efficiently in the morning than the evening. So emphasising breakfast over dinner is good not just for hunger control, but also weight management.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/should-we-eat-breakfast-like-a-king-lunch-like-a-prince-and-dinner-like-a-pauper-86840">Should we eat breakfast like a king, lunch like a prince, and dinner like a pauper?</a>
</strong>
</em>
</p>
<hr>
<h2>2. Prioritising protein</h2>
<p>Protein helps contain feelings of hunger. This is because protein-rich foods such as lean meats, tofu and beans suppress the appetite-stimulating ghrelin and stimulate another hormone called <a href="https://www.sciencedirect.com/science/article/pii/S1550413106002713">peptide YY</a> that makes you feel full. </p>
<p>And just as eating a breakfast is vital to managing our hunger, what we eat is important too, with <a href="https://pubmed.ncbi.nlm.nih.gov/24703415/">research</a> confirming a breakfast containing protein-rich foods, such as eggs, will leave us feeling fuller for longer. </p>
<p>But this doesn’t mean just eating foods with protein. Meals need to be balanced and include a source of protein, wholegrain carb and healthy fat to meet our dietary needs. For example, eggs on wholegrain toast with avocado.</p>
<h2>3. Filling up with nuts and foods high in good fats and fibre</h2>
<p>Nuts often get a bad rap – thanks to the misconception they cause weight gain – but nuts can help us manage our hunger and weight. The filling fibre and good fats found in nuts take longer to digest, meaning our hunger is satisfied for longer. </p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/12791613/">Studies</a> suggest you can include up to 68 grams per day of nuts without affecting your weight. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-will-eating-nuts-make-you-gain-weight-108491">Health check: will eating nuts make you gain weight?</a>
</strong>
</em>
</p>
<hr>
<p>Avocados are also high in fibre and heart-healthy monounsaturated fats, making them another excellent food for managing feelings of fullness. This is backed by a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160/">study</a> confirming participants who ate a breakfast incorporating avocado felt more satisfied and less hungry than participants who ate a meal containing the same calories but with lower fat and fibre content. </p>
<p>Similarly, eating foods that are high in soluble fibre – such as <a href="https://pubmed.ncbi.nlm.nih.gov/24820437/">beans</a> and vegetables – make us feel fuller. This type of fibre attracts water from our gut, forming a gel that slows digestion. </p>
<figure class="align-center ">
<img alt="Couple cook together" src="https://images.theconversation.com/files/563854/original/file-20231206-25-s2excn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/563854/original/file-20231206-25-s2excn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/563854/original/file-20231206-25-s2excn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/563854/original/file-20231206-25-s2excn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/563854/original/file-20231206-25-s2excn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/563854/original/file-20231206-25-s2excn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/563854/original/file-20231206-25-s2excn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Fibre helps us feel fuller for longer.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/a-man-and-a-woman-preparing-food-in-a-kitchen-hQocGyy0unQ">Sweet Life/Unsplash</a></span>
</figcaption>
</figure>
<h2>4. Eating mindfully</h2>
<p>When we take time to really be aware of and enjoy the food we’re eating, we slow down and eat far less. </p>
<p>A <a href="https://pubmed.ncbi.nlm.nih.gov/28718396/">review</a> of 68 studies found eating mindfully helps us better recognise feelings of fullness. Mindful eating provides our brain enough time to recognise and adapt to the signals from our stomach telling us we’re full.</p>
<p>Slow down your food consumption by sitting at the dinner table and use smaller utensils to reduce the volume of food you eat with each mouthful.</p>
<h2>5. Getting enough sleep</h2>
<p>Sleep deprivation disturbs our <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">appetite hormones</a>, increasing our feelings of hunger and <a href="https://www.nature.com/articles/ncomms3259">triggering cravings</a>. So aim to get at least seven hours of uninterrupted sleep a night.</p>
<p>Try switching off your devices <a href="https://journals.sagepub.com/doi/full/10.1177/1477153515584979">two hours before bed</a> to boost your body’s secretion of sleep-inducing hormones like melatonin.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-our-brain-needs-sleep-and-what-happens-if-we-dont-get-enough-of-it-83145">Why our brain needs sleep, and what happens if we don’t get enough of it</a>
</strong>
</em>
</p>
<hr>
<h2>6. Managing stress</h2>
<p>Stress increases our <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">body’s production of cortisol</a> and triggers food cravings.</p>
<p>So take time out when you need it and set aside time for stress-relieving activities. This can be as simple as getting outdoors. A <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full">2019 study</a> found sitting or walking outdoors at least three times a week could reduce cortisol levels by 21%. </p>
<figure class="align-center ">
<img alt="Person walks in house, next to grey dog" src="https://images.theconversation.com/files/563849/original/file-20231206-23-4atw7u.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/563849/original/file-20231206-23-4atw7u.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/563849/original/file-20231206-23-4atw7u.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/563849/original/file-20231206-23-4atw7u.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/563849/original/file-20231206-23-4atw7u.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/563849/original/file-20231206-23-4atw7u.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/563849/original/file-20231206-23-4atw7u.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Take time out to reduce your stress levels.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/gray-dog-looking-at-the-person-qqpfqFwAyDQ">Evieanna Santiago/Unsplash</a></span>
</figcaption>
</figure>
<h2>7. Avoiding depriving ourselves</h2>
<p>When we change our diet to lose weight or eat healthier, we typically restrict certain foods or food groups. </p>
<p>However, this <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">heightens activity</a> in our mesocorticolimbic circuit – the reward system part of the brain – often resulting in us craving the foods we’re trying to avoid. Foods that give us pleasure release feel-good chemicals called endorphins and learning chemicals called dopamine, which enable us to remember – and give in to – that feel-good response.</p>
<p>When we change our diet, activity in our hypothalamus – the clever part of the brain that regulates emotions and food intake – <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">also reduces</a>, decreasing our control and judgement. It often triggers a psychological response dubbed the “what-the-hell effect”, when we indulge in something we think we shouldn’t feel guilty about and then go back for even more.</p>
<p>Don’t completely cut out your favourite foods when you go on a diet or deprive yourself if you’re hungry. It will take the pleasure out of eating and eventually you’ll give into your cravings. </p>
<p><em>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.</em></p><img src="https://counter.theconversation.com/content/215808/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Dr Nick Fuller works for the University of Sydney and has received external funding for projects relating to the treatment of overweight and obesity. He is the author and founder of the Interval Weight Loss program.</span></em></p>When we change our diet, we disrupt our appetite hormones. Here’s how it works – and how small changes to our diet can help us feel fuller for longer.Nick Fuller, Charles Perkins Centre Research Program Leader, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2077102023-12-07T13:27:48Z2023-12-07T13:27:48ZWhat does weight-inclusive health care mean? A dietitian explains what some providers are doing to end weight stigma<figure><img src="https://images.theconversation.com/files/563736/original/file-20231205-19-fz1zo3.jpg?ixlib=rb-1.1.0&rect=25%2C37%2C8326%2C4632&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">People living in larger bodies face constant discrimination and negative messages about their body weight.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/illustration/overweight-people-royalty-free-illustration/1454557526?adppopup=true">smartboy10/DigitalVision Vectors via Getty Images</a></span></figcaption></figure><p>Weight-inclusive health care means a focus on <a href="https://doi.org/10.1002/ncp.10885">better health with no weight loss required</a>. </p>
<p>This includes practices such as eating for overall well-being rather than for the number of calories. It may also include prioritizing activities to reduce stress, avoiding smoking, drinking less alcohol and striving to be physically active in enjoyable ways.</p>
<p>A weight-inclusive approach to health seeks to undo the harms caused by weight stigma.</p>
<p>People with larger bodies often experience <a href="https://www.health.harvard.edu/blog/weight-stigma-as-harmful-as-obesity-itself-202206022755">weight stigma</a> as discrimination, prejudice, negative stereotypes and judgments from others – including their own doctors and other health care providers. More than 40% of U.S. adults across a range of body sizes report <a href="https://doi.org/10.1038%2Fs41366-021-00814-5">experiencing weight stigma</a> in their day-to-day lives. </p>
<p>Avoiding this stigma is likely a major driver behind the great lengths people in the U.S. go to in order to lose weight. Market data shows that Americans spent some <a href="https://www.researchandmarkets.com/reports/5556414/the-u-s-weight-loss-market-2022-status-report">US$72.6 billion</a> on weight loss products and programs in 2021. In addition, weight loss efforts start early, with nearly half of all high school students in the U.S. reporting that they <a href="https://www.cdc.gov/mmwr/volumes/67/ss/ss6708a1.htm?s_cid=ss6708a1_w">have tried to lose weight</a>.</p>
<p>I am a <a href="https://scholar.google.com/citations?user=ARa5g-oAAAAJ&hl=en">nutrition epidemiologist</a> and <a href="https://faculty.txst.edu/profile/2327984">registered dietitian</a> studying the consequences of weight stigma and working to develop weight-inclusive nutrition interventions. </p>
<p>Initially my private practice and research approach were <a href="https://doi.org/10.1177/2158244018772888">weight-centered</a>. A weight-centered approach focuses on weight loss to achieve health and is widely accepted in health care settings across the world. After over a decade of work in public health nutrition, I have witnessed how, in my view, the weight-centered approach harms individuals and communities. So I have shifted to using a <a href="https://doi.org/10.1002/ncp.10885">weight-inclusive approach</a> in practice and research.</p>
<h2>Overturning the ‘lower weight equals better health’ dogma</h2>
<p>There is an extensive body of research and <a href="https://doi.org/10.1093/heapro/daaa018">public health messaging</a> indicating that <a href="https://www.who.int/health-topics/obesity#tab=tab_1">higher body weight has links</a> with <a href="https://theconversation.com/obesity-in-children-is-rising-dramatically-and-it-comes-with-major-and-sometimes-lifelong-health-consequences-202595">many long-term health concerns</a>, such as high blood pressure and Type 2 diabetes. </p>
<p>As a result, there is a pervasive misconception that a weight-inclusive approach disregards the patient’s health concerns. However, proponents of weight-inclusive care argue that a weight-inclusive approach <a href="http://dx.doi.org/10.1155/2014/983495">minimizes health problems</a> by destigmatizing weight status and promoting health equity. They also acknowledge that there are links between <a href="http://dx.doi.org/10.1155/2014/983495">both higher and lower body weight</a> and various health concerns. </p>
<p>The dogma that lower weight is synonymous with better health is being questioned by public health researchers and health care providers. Scientists and clinicians are calling for a <a href="https://experts.nau.edu/en/publications/the-consequences-of-a-weight-centric-approach-to-healthcare-a-cas">paradigm shift</a> away from a <a href="https://theconversation.com/bmi-alone-will-no-longer-be-treated-as-the-go-to-measure-for-weight-management-an-obesity-medicine-physician-explains-the-seismic-shift-taking-place-208174">weight-centered focus on weight status and body mass index, or BMI</a>, as indicators of health. </p>
<p>Advocacy groups like the Association for Size Diversity and Health have long been promoting the <a href="https://asdah.org/health-at-every-size-haes-approach/">Health at Every Size</a> approach. This weight-inclusive approach affirms a socially just definition of health and advocates for equitable health care regardless of weight status. More recently, the American Medical Association released a statement outlining the <a href="https://www.ama-assn.org/delivering-care/public-health/ama-use-bmi-alone-imperfect-clinical-measure">harms and shortcomings of using BMI</a> as a clinical measurement.</p>
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<iframe width="440" height="260" src="https://www.youtube.com/embed/v4OPDjI0Uf4?wmode=transparent&start=2" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">The effects of weight stigma include chronic stress, depression, social isolation, low self-esteem and higher blood pressure.</span></figcaption>
</figure>
<h2>The evidence supporting weight-inclusive care</h2>
<p>Substantial research shows that behaviors such as stopping smoking and drinking less alcohol can prevent disease and <a href="https://doi.org/10.1111/sipr.12062">support overall long-term health, regardless of body weight</a>. For example, a systematic review of one clinical trial and 152 observational peer-reviewed studies reported that a <a href="https://doi.org/10.1001/jamanetworkopen.2021.22277">diet high in nutrient-rich foods</a> with low or moderate alcohol consumption is associated with reduced risk of death for everyone.</p>
<p>Another example: One of my own clients with high cholesterol said that focusing on weight loss over their lifetime had left them stuck in a cycle of weight loss and weight regain, disordered eating, inconsistent and extreme exercise habits and body image concerns. After adopting weight-inclusive practices such as eating more fiber-rich foods and being more physically active, instead of focusing on losing weight, their cholesterol levels returned to normal. </p>
<p>Both the weight-inclusive approach and the weight-centered approach can include diet changes, increasing physical activity and reducing stress as key components to manage and prevent diseases. However, the weight-inclusive approach works to end weight stigma and acknowledges that factors such as socioeconomic status, culture and <a href="https://theconversation.com/fixing-the-global-childhood-obesity-epidemic-begins-with-making-healthy-choices-the-easier-choices-and-that-requires-new-laws-and-policies-207975">access to food and health care</a> – collectively called the <a href="https://health.gov/healthypeople/priority-areas/social-determinants-health">social determinants of health</a> – have huge impacts on a person’s body weight, shape and size. Even if a person could adhere to strict dieting and exercise routines, there will always be <a href="https://doi.org/10.1155%2F2016%2F3753650">structural, political and other factors</a> affecting health and weight that the individual can’t control.</p>
<p>What’s more, evidence indicates that people who lose weight generally don’t have better long-term health and <a href="https://theconversation.com/bmi-alone-will-no-longer-be-treated-as-the-go-to-measure-for-weight-management-an-obesity-medicine-physician-explains-the-seismic-shift-taking-place-208174">fail to keep those pounds off</a>. </p>
<h2>Finding weight-inclusive health care</h2>
<p>There are several things that people can look for in a <a href="https://doi.org/10.1002/ncp.10885">weight-inclusive health care practice</a>.</p>
<p>Look for health care providers who:</p>
<ul>
<li>Make weight checks optional for routine visits.</li>
<li>Treat patient symptoms rather than telling them to lose weight.</li>
<li>Provide patients in larger bodies the same treatment as those in thinner bodies with similar health concerns.</li>
<li>Use measures other than BMI, such as lab results, to diagnose health concerns.</li>
<li>Ask permission before discussing weight with patients.</li>
</ul>
<p>For additional resources on weight-inclusive care, check out the <a href="https://haeshealthsheets.com/">Health at Every Size Health Sheets</a>. Consider examining your own weight bias by taking an online test focused on <a href="https://implicit.harvard.edu/implicit/">implicit associations around weight</a>.</p><img src="https://counter.theconversation.com/content/207710/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lauren Butler receives funding from the American Society for Nutrition Foundation and the National Pork Board. Lauren Butler is owner of Combined Nutrition Solutions, LLC. in Atlantic Beach, FL and currently leads the Food Freedom Research Team at Texas State University. </span></em></p>Research shows that focusing strictly on weight loss is not only ineffective in the long term, it can even be harmful and counterproductive.Lauren Butler, Assistant Professor of Nutrition, Texas State UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2052032023-10-31T19:18:21Z2023-10-31T19:18:21ZCan I actually target areas to lose fat, like my belly?<figure><img src="https://images.theconversation.com/files/555196/original/file-20231023-17-dj2vz1.jpg?ixlib=rb-1.1.0&rect=16%2C74%2C5481%2C3585&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/full-male-runs-on-treadmill-gym-1456626641">Shutterstock</a></span></figcaption></figure><p>Spend some time scrolling social media and you’re all-but-guaranteed to see an ad promising to help you with targeted fat loss. These ads promote a concept known as “spot reduction”, claiming you can burn fat in a specific body area, usually the belly, with specially designed exercises or workouts. </p>
<p>It’s also common to see ads touting special diets, pills and supplements that will blast fat in targeted areas. These ads – which often feature impressive before and after photos taken weeks apart – can seem believable. </p>
<p>Unfortunately, spot reduction is another weight-loss myth. It’s simply not possible to target the location of fat loss. Here’s why. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/using-bmi-to-measure-your-health-is-nonsense-heres-why-180412">Using BMI to measure your health is nonsense. Here's why</a>
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</em>
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<h2>1. Our bodies are hardwired to access and burn all our fat stores for energy</h2>
<p>To understand why spot reduction is a myth, it’s important to understand how body fat is stored and used.</p>
<p>The fat stored in our bodies takes the form of triglycerides, which are a type of lipid or fat molecule we can use for energy. Around 95% of the dietary fats <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/triglycerides">we consume are triglycerides</a>, and when we eat, our bodies also convert any unused energy consumed into triglycerides.</p>
<p>Triglycerides are stored in special fat cells called adipocytes, and they’re released into our bloodstream and transported to adipose tissue – tissue we more commonly refer to as body fat.</p>
<p>This body fat is found all over our bodies, but it’s primarily stored as subcutaneous fat under our skin and as visceral fat around our internal organs.</p>
<p>These fat stores serve as a vital energy reserve, with our bodies mobilising to access stored triglycerides to provide energy during periods of prolonged exercise. We also draw on these reserves when we’re dieting and fasting.</p>
<figure class="align-center ">
<img alt="Person does button up on tight jeans" src="https://images.theconversation.com/files/555199/original/file-20231023-21-rf34fu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/555199/original/file-20231023-21-rf34fu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/555199/original/file-20231023-21-rf34fu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/555199/original/file-20231023-21-rf34fu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/555199/original/file-20231023-21-rf34fu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/555199/original/file-20231023-21-rf34fu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/555199/original/file-20231023-21-rf34fu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The fat stores we use for energy come from everywhere on our bodies, not just the belly.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/woman-trying-put-on-tight-light-1521248603">Shutterstock</a></span>
</figcaption>
</figure>
<p>However, contrary to what many spot-reduction ads would have us think, our muscles can’t directly access and burn specific fat stores when we exercise. </p>
<p>Instead, they use a process called lipolysis to convert triglycerides into free fatty acids and a compound called glycerol, which then travels to our muscles via our bloodstream.</p>
<p>As a result, the fat stores we’re using for energy when we exercise come from everywhere in our bodies – not just the areas we’re targeting for fat loss. </p>
<p>Research reinforces how our bodies burn fat when we exercise, confirming spot reduction is a weight-loss myth. This includes a randomised <a href="https://pubmed.ncbi.nlm.nih.gov/25766455/">12-week clinical trial</a> which found no greater improvement in reducing belly fat between people who undertook an abdominal resistance program in addition to changes in diet compared to those in the diet-only group. </p>
<p>Further, <a href="https://www.termedia.pl/A-proposed-model-to-test-the-hypothesis-of-exerciseinduced-localized-fat-reduction-spot-reduction-including-a-systematic-review-with-meta-analysis,129,45538,0,1.html">a 2021 meta-analysis</a> of 13 studies involving more than 1,100 participants found that localised muscle training had no effect on localised fat deposits. That is, exercising a specific part of the body did not reduce fat in that part of the body.</p>
<p><a href="https://www.mdpi.com/1660-4601/18/7/3845">Studies</a> purporting to show spot-reduction benefits have small numbers of participants with results that aren’t clinically meaningful. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/does-exercise-help-you-lose-weight-198292">Does exercise help you lose weight?</a>
</strong>
</em>
</p>
<hr>
<h2>2. Our bodies decide where we store fat and where we lose it from first</h2>
<p>Factors outside of our control influence the areas and order in which our bodies store and lose fat, namely:</p>
<ul>
<li><p>our genes. Just as DNA prescribes whether we’re short or tall, genetics plays a significant role in how our fat stores are managed. Research shows our genes can account for <a href="https://pubmed.ncbi.nlm.nih.gov/24632736/">60% of where fat is distributed</a>. So, if your mum tends to store and lose weight from her face first, there’s a good chance you will, too</p></li>
<li><p>our gender. Our bodies, by nature, have distinct fat storage characteristics <a href="https://pubmed.ncbi.nlm.nih.gov/11706283/">driven by our gender</a>, including females having more fat mass than males. This is primarily because the female body is designed to hold fat reserves to support pregnancy and nursing, with women tending to lose weight from their face, calves and arms first because they impact childbearing the least, while holding onto fat stored around the hips, thighs and buttocks</p></li>
<li><p>our age. The ageing process triggers changes in muscle mass, metabolism, and hormone levels, which can impact where and how quickly fat is lost. Post-menopausal <a href="https://theconversation.com/is-menopause-making-me-put-on-weight-no-but-its-complicated-198308">women</a> and middle-aged <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/sex-differences-in-fat-storage-fat-metabolism-and-the-health-risks-from-obesity-possible-evolutionary-origins/00950AD6710FB3D0414B13EAA67D4327">men</a> tend to store visceral fat around the midsection and find it a stubborn place to shift fat from. </p></li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/is-menopause-making-me-put-on-weight-no-but-its-complicated-198308">Is menopause making me put on weight? No, but it's complicated</a>
</strong>
</em>
</p>
<hr>
<h2>3. Over-the-counter pills and supplements cannot effectively target fat loss</h2>
<p>Most advertising for these pills and dietary supplements – including products claiming to be “the best way to lose belly fat” – will also proudly claim their product’s results are backed by “clinical trials” and “scientific evidence”.</p>
<p>But the reality is a host of independent studies don’t support these claims. </p>
<p>This includes two recent studies by the University of Sydney that examined data from more than 120 placebo-controlled trials of <a href="https://pubmed.ncbi.nlm.nih.gov/31984610/">herbal</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/33976376/">dietary</a> supplements. None of the supplements examined provided a clinically meaningful reduction in body weight among overweight or obese people.</p>
<figure class="align-center ">
<img alt="Woman takes diet pill" src="https://images.theconversation.com/files/555202/original/file-20231023-29-7dt3ul.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/555202/original/file-20231023-29-7dt3ul.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/555202/original/file-20231023-29-7dt3ul.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/555202/original/file-20231023-29-7dt3ul.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/555202/original/file-20231023-29-7dt3ul.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/555202/original/file-20231023-29-7dt3ul.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/555202/original/file-20231023-29-7dt3ul.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Supplements won’t help you target ares weight-loss either.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-woman-taking-tablet-glass-water-1498026977">Shutterstock</a></span>
</figcaption>
</figure>
<h2>The bottom line</h2>
<p>Spot reduction is a myth – we can’t control where our bodies lose fat. But we can achieve the results we’re seeking in specific areas by targeting overall fat loss. </p>
<p>While you may not lose the weight in a specific spot when exercising, all physical activity helps to burn body fat and preserve muscle mass. This will lead to a change in your body shape over time and it will also help you with long-term weight management. </p>
<p>This is because your metabolic rate – how much energy you burn at rest – is determined by how much muscle and fat you carry. As muscle is more metabolically active than fat (meaning it burns more energy than fat), a person with a higher muscle mass will have a faster metabolic rate than someone of the same body weight with a higher fat mass. </p>
<p>Successfully losing fat long term comes down to losing weight in small, manageable chunks you can sustain – periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight.</p>
<p>It also requires gradual changes to your lifestyle (diet, exercise and sleep) to ensure you form habits that last a lifetime.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/is-it-true-the-faster-you-lose-weight-the-quicker-it-comes-back-heres-what-we-know-about-slow-and-fast-weight-loss-198301">Is it true the faster you lose weight the quicker it comes back? Here's what we know about slow and fast weight loss</a>
</strong>
</em>
</p>
<hr>
<p><em>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.</em></p><img src="https://counter.theconversation.com/content/205203/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Nick Fuller works for the University of Sydney and has received external funding for projects relating to the treatment of overweight and obesity. He is the author and founder of the Interval Weight Loss program.</span></em></p>Ads for targeted fat loss, especially
for belly fat, are everywhere on social media. But is there any evidence to support this type of ‘spot reduction’?Nick Fuller, Charles Perkins Centre Research Program Leader, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2077232023-10-10T21:43:33Z2023-10-10T21:43:33ZWhat is the OMAD diet? Is one meal a day actually good for weight loss? And is it safe?<figure><img src="https://images.theconversation.com/files/551627/original/file-20231003-26-odr3p8.jpg?ixlib=rb-1.1.0&rect=152%2C26%2C5838%2C3449&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/female-bare-feet-weight-scale-bathroom-785794792">Shutterstock</a></span></figcaption></figure><p>What do British Prime Minister <a href="https://www.sciencefocus.com/the-human-body/one-meal-a-day-diet-omad">Rishi Sunak</a> and singer <a href="https://theconversation.com/one-meal-a-day-diet-popular-with-celebrities-could-do-more-harm-than-good-heres-why-203086">Bruce Springsteen</a> have in common?</p>
<p>They’re among an ever-growing group of public figures touting the benefits of eating just one meal a day.</p>
<p>As a result, the one meal a day (OMAD) diet is the latest attention-grabbing weight loss trend. Advocates claim it leads to fast, long-term weight loss success and better health, including delaying the ageing process. </p>
<p>Like most weight-loss programs, the OMAD diet makes big and bold promises. Here’s what you need to know about eating one meal a day and what it means for weight loss.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">What's the 'weight set point', and why does it make it so hard to keep weight off?</a>
</strong>
</em>
</p>
<hr>
<h2>The OMAD diet explained</h2>
<p>Essentially, the OMAD diet is a type of intermittent fasting, where you fast for 23 hours and consume all your daily calories in one meal eaten within one hour.</p>
<p>The OMAD diet rules are presented as simple and easy to follow:</p>
<ol>
<li><p>You can eat whatever you want, provided it fits on a standard dinner plate, with no calorie restrictions or nutritional guidelines to follow. </p></li>
<li><p>You can drink calorie-free drinks throughout the day (water, black tea and coffee). </p></li>
<li><p>You must follow a consistent meal schedule, eating your one meal around the same time each day.</p></li>
</ol>
<figure class="align-center ">
<img alt="Plate of chicken and veggies, next to a cup of dried fruit" src="https://images.theconversation.com/files/551622/original/file-20231003-25-n2lo07.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/551622/original/file-20231003-25-n2lo07.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/551622/original/file-20231003-25-n2lo07.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/551622/original/file-20231003-25-n2lo07.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/551622/original/file-20231003-25-n2lo07.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/551622/original/file-20231003-25-n2lo07.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/551622/original/file-20231003-25-n2lo07.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The one meal a day diet significantly restricts your calorie intake.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/ZjEeMnDiq00">Ella Olsson/Unsplash</a></span>
</figcaption>
</figure>
<p>Along with creating a calorie deficit, resulting in weight loss, advocates believe the OMAD diet’s extended fasting period <a href="https://www.frontiersin.org/articles/10.3389/fphys.2021.771944/full">leads to physiological changes</a> in the body that promote better health, including boosting your metabolism by triggering a process called ketosis, where your body burns stored fat for energy instead of glucose. </p>
<h2>What does the evidence say?</h2>
<p>Unfortunately, research into the OMAD diet is limited. Most studies have examined its impact on <a href="https://www.cell.com/cell-metabolism/pdf/S1550-4131(18)30512-6.pdf">animals</a>, and the <a href="https://pubmed.ncbi.nlm.nih.gov/35087416/">primary study</a> with humans involved 11 lean, young people following the OMAD diet for a mere 11 days.</p>
<p>Claims about the OMAD diet typically rely on research into intermittent fasting, rather than on the OMAD diet itself. There is <a href="https://www.cfp.ca/content/66/2/117.short">evidence</a> backing the efficacy of intermittent fasting to achieve weight loss. However, <a href="https://www.nature.com/articles/s41574-022-00638-x">most studies</a> have focused on short-term results only, typically considering the results achieved across 12 weeks or less.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/does-it-matter-what-time-of-day-i-eat-and-can-intermittent-fasting-improve-my-health-heres-what-the-science-says-203762">Does it matter what time of day I eat? And can intermittent fasting improve my health? Here's what the science says</a>
</strong>
</em>
</p>
<hr>
<p>One <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2114833">longer-term study from 2022</a> randomly assigned 139 patients with obesity to either a calorie-restricted diet with time-restricted eating between 8am and 4pm daily, or to a diet with daily calorie restriction alone for 12 months.</p>
<p>After 12 months, both groups had lost around the same weight and experienced similar changes in body fat, blood sugar, cholesterol and blood pressure. This indicates long-term weight loss achieved with intermittent fasting is not superior and on a par with that achieved by traditional dieting approaches (daily calorie restriction).</p>
<h2>So what are the problems with the OMAD diet?</h2>
<p><strong>1. It can cause nutritional deficiencies and health issues.</strong></p>
<p>The OMAD diet’s lack of nutritional guidance on what to eat for that one meal a day raises many red flags. </p>
<p>The meals we eat every day should include a source of protein balanced with wholegrain carbs, vegetables, fruits, protein and good fats to support <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/">optimum health, disease prevention and weight management</a>.</p>
<figure class="align-center ">
<img alt="Woman shops for groceries" src="https://images.theconversation.com/files/551625/original/file-20231003-15-4yrdir.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/551625/original/file-20231003-15-4yrdir.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/551625/original/file-20231003-15-4yrdir.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/551625/original/file-20231003-15-4yrdir.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/551625/original/file-20231003-15-4yrdir.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/551625/original/file-20231003-15-4yrdir.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/551625/original/file-20231003-15-4yrdir.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">We’re likely to miss out on key nutrients if we eat one meal a day.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/woman-in-green-shirt-looking-at-her-grocery-list-8422685/">Kampus Production/Pexels</a></span>
</figcaption>
</figure>
<p>Not eating a balanced diet will result in nutritional deficiencies that can result in poor immune function, fatigue and a decrease in bone density, leading to osteoporosis. </p>
<p>Fasting for 23 hours a day is also likely to lead to extreme feelings of hunger and uncontrollable cravings, which may mean you consistently eat foods that are not good for you when it’s time to eat. </p>
<p><strong>2. It’s unlikely to be sustainable.</strong></p>
<p>You might be able to stick with the OMAD diet initially, but it will wear thin over time. </p>
<p>Extreme diets – especially ones prescribing extended periods of fasting – aren’t enjoyable, leading to feelings of deprivation and social isolation during meal times. It’s hard enough to refuse a piece of office birthday cake at the best of times, imagine how this would feel when you haven’t eaten for 23 hours!</p>
<p>Restrictive eating can also lead to an unhealthy relationship with food, making it even harder to achieve and maintain a healthy weight. </p>
<p><strong>3. Quick fixes don’t work.</strong></p>
<p>Like other popular intermittent fasting methods, the OMAD diet appeals because it’s easy to digest, and the results appear fast. </p>
<p>But the OMAD diet is just another fancy way of cutting calories to achieve a quick drop on the scales. </p>
<p>As your weight falls, things will quickly go downhill when your <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/">body activates its defence mechanisms</a> to defend your weight loss. In fact, it will regain weight – a response that stems from our hunter-gatherer ancestors’ need to survive periods of deprivation when food was scarce.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/is-it-true-the-faster-you-lose-weight-the-quicker-it-comes-back-heres-what-we-know-about-slow-and-fast-weight-loss-198301">Is it true the faster you lose weight the quicker it comes back? Here's what we know about slow and fast weight loss</a>
</strong>
</em>
</p>
<hr>
<h2>The bottom line</h2>
<p>Despite the hype, the OMAD diet is unsustainable, and it doesn’t result in better weight-loss outcomes than its predecessors. Our old habits creep back in and we find ourselves fighting a cascade of physiological changes to ensure we regain the weight we lost.</p>
<p>Successfully losing weight long-term comes down to:</p>
<ul>
<li><p>losing weight in small manageable chunks you can sustain, specifically periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight</p></li>
<li><p>making gradual changes to your lifestyle to ensure you form habits that last a lifetime.</p></li>
</ul>
<p><em>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.</em></p><img src="https://counter.theconversation.com/content/207723/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Dr Nick Fuller works for the University of Sydney and has received external funding for projects relating to the treatment of overweight and obesity. He is the author and founder of the Interval Weight Loss program.</span></em></p>Like most weight-loss programs, the OMAD diet makes bold promises – and comes with risks.Nick Fuller, Charles Perkins Centre Research Program Leader, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2026222023-09-18T02:15:17Z2023-09-18T02:15:17ZWhat does having a ‘good relationship with food’ mean? 4 ways to know if you’ve got one<figure><img src="https://images.theconversation.com/files/548446/original/file-20230914-29-s25lth.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6568%2C4375&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Travelling on a train recently you couldn’t help but overhear two women deep in conversation about a mutual obsession with food, including emotional triggers that pushed them towards chocolate and pizza. </p>
<p>They shared feeling guilty about a perceived lack of willpower around food and regularly rummaging through the fridge looking for tasty treats to help soothe emotions. Both lamented not being able to stop and think before eating. </p>
<p>Their discussion was a long way from talking about physiological requirements for food to fuel your body and meet essential nutrient needs. Instead, it was highly emotive. </p>
<p>It got me thinking about the meaning of a healthy relationship with food, how a person’s eating behaviours develop, and how a “good” relationship can be nurtured. Here’s what a “healthy” food relationship can look like.</p>
<h2>What does a ‘good relationship with food’ mean?</h2>
<p>You can check whether your relationship with food is “<a href="https://www.rwapsych.com.au/blog/what-does-a-healthy-relationship-with-food-and-eating-look-like/">healthy</a>” by seeing how many items on this list you tick “yes” to. Are you:</p>
<ol>
<li><p>in tune with your body cues, meaning you’re aware when you are hungry, when you’re not, and when you’re feeling full? </p></li>
<li><p>eating appropriate amounts and variety of foods across all food groups, at regular intervals so your nutrient, health and wellbeing needs are met?</p></li>
<li><p>comfortable eating with others and also eating alone?</p></li>
<li><p>able to enjoy food, without feelings of guilt or it dominating your life?</p></li>
</ol>
<p>If you didn’t get many ticks, you might need to work on improving your relationship with food.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/thinking-youre-on-a-diet-is-half-the-problem-heres-how-to-be-a-mindful-eater-99207">Thinking you're 'on a diet' is half the problem – here's how to be a mindful eater</a>
</strong>
</em>
</p>
<hr>
<h2>Why does a good relationship with food matter?</h2>
<p>A lot of “no” responses indicate you may be using food as a coping mechanism in response to <a href="https://pubmed.ncbi.nlm.nih.gov/36863205/">negative emotions</a>. The problem is this <a href="https://pubmed.ncbi.nlm.nih.gov/36839185/">triggers the brain’s reward centre</a>, meaning although you feel better, this behaviour becomes reinforced, so you are more likely to keep eating in response to negative emotions.</p>
<p>Emotional eating and bouts of uncontrolled eating are more likely to be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/36863205">eating disorder symptoms</a> and with having a worse quality diet, including lower intakes of vegetable and higher intakes of nutrient-poor foods. </p>
<p>A review of studies on food addiction and mental health found healthy dietary patterns were associated with a lower risk of both disordered eating and <a href="https://pubmed.ncbi.nlm.nih.gov/29368800/">food addiction</a>. Higher intakes of vegetables and fruit were found to be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/35586735/">lower perceived stress</a>, tension, worry and lack of joy in a cohort of more than 8,000 Australian adults. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Man eating burger" src="https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/548442/original/file-20230914-19-tdxta1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Constantly thinking about food throughout the day can spell an unhealthy relationship with food.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/s/photos/binge-eating">marcel heil/Unsplash</a></span>
</figcaption>
</figure>
<h2>How to develop a healthy food relationship</h2>
<p>There are ways to improve your relationship with food. Here are some tips:</p>
<p><strong>1. keep a ‘food mood’ <a href="https://nomoneynotime.com.au/ebooks-meal-plans-more/nmnt-food-and-mood-diary">diary</a>.</strong> Writing down when and where you eat and drink, whom you’re with, what you’re doing, and how all this makes you feel, will give you personal insights into when, what and why you consume the things you do. This helps increase awareness of emotions including stress, anxiety, depression, and factors that influence eating and drinking.</p>
<p><strong>2. reflect on what you wrote</strong> in your food mood diary, especially “why” you’re eating when you eat. If reasons include stress, low mood or other emotions, create a distraction list featuring activities such as going for a walk or listening to music, and put it on the fridge, noticeboard or in your phone, so it’s easy to access.</p>
<p><strong>3. practise <a href="https://pubmed.ncbi.nlm.nih.gov/28848310/">mindful eating</a>.</strong> This means slowing down so you become very aware of what is happening in your body and mind, moment by moment, when eating and drinking, without making any judgement about your thoughts and feelings. Mindless eating occurs when you eat without thinking at all. Being <a href="https://www.headspace.com/mindfulness/mindful-eating">mindful</a> means taking the time to check whether you really are hungry, or whether it’s “eye” hunger <a href="https://theconversation.com/health-check-six-tips-for-losing-weight-without-fad-diets-52496">triggered by seeing food</a>, “nose” hunger triggered by smells wafting from shops or cafes, “emotional hunger” triggered by feelings, or true, tummy-rumbling hunger. </p>
<p><strong>4. learn about <a href="https://nomoneynotime.com.au/hacks-myths-faqs/healthy-eating-why-caring-about-the-foods-you-eat-is-worth-it">your nutrient needs</a>.</strong> Learning why your body needs specific vitamins and minerals and the foods they’re in, rather than just mentally coding food as “good” or “bad”, can help you drop the guilt. Banning “bad” foods makes you want them more, and like them more. Mindfulness can help you gain an <a href="https://pubmed.ncbi.nlm.nih.gov/24035461/">appreciation of foods that are both</a> pleasing and nourishing.</p>
<p><strong>5. focus on getting enjoyment from food.</strong> Mindless eating can be reduced by focusing on enjoying food and the pleasure that comes from preparing and sharing food with others. One <a href="https://pubmed.ncbi.nlm.nih.gov/24035461/">intervention</a> for women who had concerns about dieting and weight control used workshops to raise their awareness of food cues that prompt eating, including emotions, or being in places they normally associate with eating, and also sensory aspects of food including taste, touch, smell, sound and texture. It also aimed to instruct them in how to embrace pleasure from social, emotional and cultural aspects of food. The intervention led to a reduction in overeating in response to emotional cues such as sadness and stress. Another <a href="https://pubmed.ncbi.nlm.nih.gov/33347469/">review</a> of 11 intervention studies that promoted eating pleasure and enjoyment found promising results on healthy eating, including better diet quality, healthier portion sizes, healthier food choices and greater liking of healthy foods. Participants also reported healthy food tasted better and got easier to cook more often at home.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Pizza slices with hands reaching for them" src="https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/548443/original/file-20230914-9125-jy3lz1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Sharing and enjoying food with others improves our relationship to food.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/s/photos/sharing-food">klara kulikova/Unsplash</a></span>
</figcaption>
</figure>
<h2>Where to get help to improve your relationship with food</h2>
<p>A healthy relationship with food also means the absence of <a href="https://www.healthdirect.gov.au/eating-disorders">disordered eating</a>, including binge eating, bulimia and anorexia. </p>
<p>If you, or someone you know, shows <a href="https://www.rwapsych.com.au/blog/what-does-a-healthy-relationship-with-food-and-eating-look-like/">signs suggesting disordered eating</a>, such as regularly using restrictive practices to limit food intake, skipping meals, food rituals dictating which foods or combinations to eat at specific times, binge eating, feeling out of control around food, secret eating, inducing vomiting, or use of diet pills, follow up with a GP or health professional.</p>
<p>You can get more information from <a href="https://insideoutinstitute.org.au/about-us">InsideOut</a>, an Australian institute for eating disorders. Try their online <a href="https://insideoutinstitute.org.au/for-myself">food relationship “check-up”</a> tool.</p>
<p>The <a href="https://butterfly.org.au/">Butterfly Foundation</a> also has specific resources for <a href="https://butterfly.org.au/back-to-school-a-body-image-and-mental-health-guide-for-parents-and-children/">parents</a> and <a href="https://butterfly.org.au/">teachers</a> and a helpline operating from 8am to midnight, seven days a week on 1800 334673.</p>
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<em>
<strong>
Read more:
<a href="https://theconversation.com/what-is-a-balanced-diet-anyway-72432">What is a balanced diet anyway?</a>
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</p>
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<img src="https://counter.theconversation.com/content/202622/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Clare Collins AO is a Laureate Professor in Nutrition and Dietetics at the University of Newcastle, NSW and a Hunter Medical Research Institute (HMRI) affiliated researcher. She is a National Health and Medical Research Council (NHMRC) Leadership Fellow and has received research grants from NHMRC, ARC, MRFF, HMRI, Diabetes Australia, Heart Foundation, Bill and Melinda Gates Foundation, nib foundation, Rijk Zwaan Australia, WA Dept. Health, Meat and Livestock Australia, and Greater Charitable Foundation. She has consulted to SHINE Australia, Novo Nordisk, Quality Bakers, the Sax Institute, Dietitians Australia and the ABC. She was a team member conducting systematic reviews to inform the 2013 Australian Dietary Guidelines update and the Heart Foundation evidence reviews on meat and dietary patterns.</span></em></p><p class="fine-print"><em><span>Tracy Burrows is a Professor in Nutrition and Dietetics at the University of Newcastle, NSW and a Hunter Medical Research Institute (HMRI) affiliated researcher. She is a National Health and Medical Research Council (NHMRC) Emerging Leader Fellow and has received research grants from NHMRC, ARC, HMRI, Heart Foundation, Bill and Melinda Gates Foundation, nib foundation, WA Dept. Health, Meat and Livestock Australia. She has consulted to the Sax Institute, Dietitians Australia, Diabetes Victoria. </span></em></p>Thinking about food all day, feeling guilty when you eat, not knowing when you’re actually hungry: these could be signs you need to work on your relationship with food.Clare Collins, Laureate Professor in Nutrition and Dietetics, University of NewcastleTracy Burrows, Professor Nutrition and Dietetics, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2111902023-09-11T02:20:22Z2023-09-11T02:20:22ZThe body mass index can’t tell us if we’re healthy. Here’s what we should use instead<p>We’ve known for some time the <a href="https://theconversation.com/using-bmi-to-measure-your-health-is-nonsense-heres-why-180412">body mass index (BMI) is an inaccurate measuring stick</a> for assessing someone’s weight and associated health. But it continues to be the go-to tool for medical doctors, population researchers and personal trainers.</p>
<p>Why is such an imperfect tool still being used, and what should we use instead?</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/is-bmi-a-good-way-to-tell-if-my-weight-is-healthy-we-asked-five-experts-96985">Is BMI a good way to tell if my weight is healthy? We asked five experts</a>
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</em>
</p>
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<h2>First, what is BMI?</h2>
<p>BMI is an internationally recognised screening method for sorting people into one of four weight categories: underweight (BMI less than 18.5), normal weight (18.5 to 24.9), overweight (25.0 to 29.9) or obese (30 or greater).</p>
<p>It’s a value <a href="https://www.cdc.gov/healthyweight/assessing/bmi/index.html">calculated</a> by a measure of someone’s mass (weight) divided by the square of their height.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/using-bmi-to-measure-your-health-is-nonsense-heres-why-180412">Using BMI to measure your health is nonsense. Here's why</a>
</strong>
</em>
</p>
<hr>
<h2>Who invented BMI?</h2>
<p>Belgian mathematician <a href="https://www.britannica.com/biography/Adolphe-Quetelet">Lambert Adolphe Jacques Quetelet</a> (1796-1874) devised the BMI in 1832, as a mathematical model to chart the average Western European man’s <a href="https://pubmed.ncbi.nlm.nih.gov/17890752/">physical characteristics</a>.</p>
<p>It was initially called the <a href="https://www.msdmanuals.com/en-au/professional/multimedia/clinical-calculator/body-mass-index-quetelets-index">Quetelet Index</a> and was never meant to be used as a medical assessment tool. The Quetelex Index was renamed the “body mass index” in 1972.</p>
<h2>What’s wrong with the BMI?</h2>
<p>Using a mathematical formula to give a full picture of someone’s health is just not possible.</p>
<p>The BMI <a href="https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html">does not measure excess body fat</a>, it just measures “excess” weight. It does not distinguish between excess body fat or bone mass or musculature, and does not interpret the distribution of fat (which <em>is</em> a <a href="https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it">predictor</a> of health, including type 2 diabetes, metabolic disorders, and heart disease).</p>
<p>It also cannot tell the difference between social variables such as sex, age, and ethnicity. Given Quetelet’s formula used only Western European men, the findings are not appropriate for many other groups, including non-European ethnicities, post-menopausal women and pregnant women.</p>
<p>The medical profession’s <a href="https://pubmed.ncbi.nlm.nih.gov/37432007/">overreliance on BMI</a> may be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930234/">harming patients’ health</a> as it ignores much of what makes us healthy and focuses only on mass.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/renaming-obesity-wont-fix-weight-stigma-overnight-heres-what-we-really-need-to-do-209224">Renaming obesity won't fix weight stigma overnight. Here's what we really need to do</a>
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</em>
</p>
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<h2>What should we use instead?</h2>
<p>Rather than seeing BMI as the primary diagnostic test for determining a person’s health, it should be used in conjunction with other measures and considerations.</p>
<p>Since researchers know belly fat around our vital organs carries the most <a href="https://www.bmj.com/content/370/bmj.m3324">health risk</a>, <a href="https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/how-to-measure-body-fatness/">waist circumference</a>, waist-to-hip ratio or waist-to-height ratio offer more accurate measurements of health.</p>
<p><strong>Waist circumference</strong>: is an effective measure of fat distribution, particularly for athletes who carry less fat and more muscle. It’s most useful as a predictor of health when <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7027970/">combined with the BMI</a>. Waist circumference should be less than 94cm for men and 80cm for women for <a href="https://www.heartfoundation.org.au/bundles/your-heart/waist-measurement">optimal health</a>, as measured from halfway between the bottom of your ribs and your hip bones.</p>
<p><strong>Waist-to-hip ratio</strong>: calculates the proportion of your body fat and how much is stored on your waist, hips, and buttocks. It’s the waist measurement divided by hip measurement and according to the World Health Organisation it should be <a href="https://apps.who.int/iris/bitstream/handle/10665/44583/9789241501491_eng.pdf;jsessionid=A119D165CFFF5E7B5BDBD51D9DD25684?sequence=1">0.85 or less for women, and 0.9 or less in men</a> to reduce health risks. It’s especially beneficial in predicting health outcomes in <a href="https://link.springer.com/article/10.1007/s40200-021-00882-4">older people</a>, as the ageing process alters the body proportions on which BMI is founded. This is because fat mass increases and muscle mass decreases with age.</p>
<p><strong>Waist-to-height ratio</strong>: is height divided by waist circumference, and it’s <a href="https://www.nice.org.uk/news/article/keep-the-size-of-your-waist-to-less-than-half-of-your-height-updated-nice-draft-guideline-recommends">recommended</a> a person’s waist circumference be kept at less than half their height. Some studies have found this measure is <a href="https://bmjopen.bmj.com/content/6/3/e010159">most strongly correlated</a> with health predictions.</p>
<p>Body composition and body fat percentage can also be calculated through <a href="https://www.youtube.com/watch?v=a1A9m0wO17g">skinfold measurement tests</a>, by assessing specific locations on the body (such as the abdomen, triceps or quadriceps) with skin callipers.</p>
<p>Additional ways to gauge your heart health include asking your doctor to monitor your cholesterol and blood pressure. These more formal tests can be combined with a review of lifestyle, diet, physical activity, and family medical history. </p>
<h2>What makes us healthy apart from weight?</h2>
<p>A diet including whole grains, low fat protein sources such as fish and <a href="https://en.wikipedia.org/wiki/Legume">legumes</a>, eggs, yoghurt, cheese, milk, nuts, seeds, and plenty of fresh fruit and vegetables <a href="https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702">reduces our risk</a> of heart and vessel disease.</p>
<p>Limiting <a href="https://www.foodstandards.gov.au/consumer/generalissues/Pages/processed-foods.aspx">processed food</a> and sugary snacks, as well as <a href="https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/healthy+eating/healthy+eating+tips/eat+less+saturated+and+trans+fats">saturated and trans fats</a> can help us with weight management and ward off diet-related illnesses.</p>
<p>Being physically active most days of the week improves general health. This <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians">includes</a> two sessions of strength training per week, and 2.5 to five hours of moderate cardio activity or 1.25 to 2.5 hours of vigorous cardio activity.</p>
<p>Weight is just one aspect of health, and there are much better measurements than BMI.</p><img src="https://counter.theconversation.com/content/211190/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Rachael Jefferson does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The BMI does not distinguish between excess body fat, bone mass or musculature. It also does not interpret the distribution of fat, which is a predictor of health.Rachael Jefferson, Lecturer in Human Movement Studies (Health and PE) and Creative Arts, Charles Sturt UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2037622023-08-02T19:59:49Z2023-08-02T19:59:49ZDoes it matter what time of day I eat? And can intermittent fasting improve my health? Here’s what the science says<figure><img src="https://images.theconversation.com/files/539146/original/file-20230725-25-7rw3f8.jpg?ixlib=rb-1.1.0&rect=466%2C134%2C3623%2C1980&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/woman-looking-fridge-late-night-she-2187693175">Shutterstock</a></span></figcaption></figure><p>Early hunter-gatherers faced long periods of fasting. Their <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">access to food</a> relied on successful hunting, fishing, and the availability of wild plants. </p>
<p>Over time, the development of modern agriculture and the transition to industrialised societies <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">changed our regular eating patterns</a>, shifting our dinner time to later in the day to accommodate work schedules.</p>
<p>Today, with access to an abundance of food, we rarely experience prolonged periods of fasting, except for weight loss or religious practices. It’s <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">now common</a> to have four or more meals a day, with the most calories consumed later in the day. Frequent snacking is also common, over a window of around 15 hours. </p>
<p>However, research increasingly shows our health is not only affected by what and how much we eat, but also <em>when</em> we eat. So what does this mean for meal scheduling? And can intermittent fasting help?</p>
<h2>Our body clock controls more than our sleep</h2>
<p>Our internal biological timekeeper, or circadian clock, regulates many aspects of our physiology and behaviour. It tells us to be awake and active during the day, and <a href="https://theconversation.com/does-it-matter-what-time-i-go-to-bed-198146">rest and sleep</a> during the night. It can also tell us the best time to eat. </p>
<p>Our body is biologically prepared to have food during the day. Food digestion, nutrient uptake and energy metabolism is optimised to occur when we’re supposed to be active and eating. </p>
<figure class="align-center ">
<img alt="Man eats noodles at his desk" src="https://images.theconversation.com/files/539148/original/file-20230725-15-wsc3zy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/539148/original/file-20230725-15-wsc3zy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/539148/original/file-20230725-15-wsc3zy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/539148/original/file-20230725-15-wsc3zy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/539148/original/file-20230725-15-wsc3zy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/539148/original/file-20230725-15-wsc3zy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/539148/original/file-20230725-15-wsc3zy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Eating when we’re supposed to be sleeping can impact our health.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/entrepreneur-working-office-late-night-eating-1254582217">Shutterstock</a></span>
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<p>Working against this default stage, by regularly eating when we’re supposed to sleep and fast, can compromise these processes and impact our health. <a href="https://pubmed.ncbi.nlm.nih.gov/31813351/">Erratic eating patterns</a>, including late-night meals, have been linked to <a href="https://pubmed.ncbi.nlm.nih.gov/36198293/">weight gain</a> and a greater risk of metabolic disease. </p>
<p>Shift-workers, for example, and people who work evening, night or rotating shifts, have a <a href="https://theconversation.com/why-does-night-shift-increase-the-risk-of-cancer-diabetes-and-heart-disease-heres-what-we-know-so-far-190652">higher risk</a> of obesity, heart disease and diabetes. </p>
<p>But adopting an eating pattern that aligns with our circadian rhythm can reduce these risks. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-does-night-shift-increase-the-risk-of-cancer-diabetes-and-heart-disease-heres-what-we-know-so-far-190652">Why does night shift increase the risk of cancer, diabetes and heart disease? Here's what we know so far</a>
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</em>
</p>
<hr>
<h2>So can intermittent fasting help?</h2>
<p>Nutritional interventions are increasingly focused not only on “what” we eat but also “when”. Intermittent fasting is one way to restrict the timing, rather than the content, of what we eat. </p>
<p>There are <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">several types</a> of intermittent fasting, one of which is time-restricted eating. This means eating all our calories in a consistent 8-12 hour, or even shorter, interval each day.</p>
<p>But is it backed by evidence?</p>
<p>Most of what we know today about intermittent fasting and time-restricted eating is from <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">mouse studies</a>, which demonstrate remarkable weight loss and overall health benefits associated with these types of dietary interventions. </p>
<p>However, some aspects of mouse physiology can be different to humans. Mice need to eat more frequently than humans and even a short period of fasting has a more significant physiological impact on mice. One day of fasting in mice leads to a 10% <a href="https://www.sciencedirect.com/science/article/pii/S2212877820301320">loss of body weight</a>, whereas humans would need to fast for 14 days to achieve <a href="https://pubmed.ncbi.nlm.nih.gov/30881957/">similar results</a>. This makes a direct translation from mice to humans more complicated.</p>
<p>While health benefits of <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528">intermittent fasting</a> and <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2114833">time-restricted eating</a> have also been observed in humans, the findings in respect of weight loss are less clear. Current data suggest only modest, if any, weight loss in human participants who undergo these diet regimens when compared to calorie-restricted diets.</p>
<p>Drawing <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">definitive conclusions</a> in humans may be more <a href="https://pubmed.ncbi.nlm.nih.gov/32480126/">difficult</a> because of the small sample sizes and individual differences in metabolism, variations in study design (such as the use of different protocols with varying times and duration of food restriction), and participants not complying with their instructions. </p>
<figure class="align-center ">
<img alt="Man cooks meal" src="https://images.theconversation.com/files/539151/original/file-20230725-29-5or1mi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/539151/original/file-20230725-29-5or1mi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/539151/original/file-20230725-29-5or1mi.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/539151/original/file-20230725-29-5or1mi.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/539151/original/file-20230725-29-5or1mi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/539151/original/file-20230725-29-5or1mi.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/539151/original/file-20230725-29-5or1mi.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Results from mice studies might not translate directly to humans.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/man-prepares-breakfast-kitchen-young-handsome-1921620299">Shutterstock</a></span>
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<h2>Health benefits could be due to eating fewer calories</h2>
<p>Most studies describing the health benefits of <a href="https://pubmed.ncbi.nlm.nih.gov/33466692/#:%7E:text=and%20Future%20Perspectives-,Time%2DRestricted%20Eating%20and%20Metabolic%20Syndrome%3A%20Current%20Status%20and%20Future,doi%3A%2010.3390%2Fnu13010221.">time restricted eating</a> or <a href="https://pubmed.ncbi.nlm.nih.gov/27569118/">intermittent fasting</a> also found these diets were accompanied by calorie restriction: reducing the time of food access implicitly leads people to eat less. </p>
<p>Studies that controlled calorie intake did not detect any more benefits of intermittent fasting than <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528">calorie restriction</a> alone. </p>
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<strong>
Read more:
<a href="https://theconversation.com/restricting-calories-leads-to-weight-loss-not-necessarily-the-window-of-time-you-eat-them-in-181942">Restricting calories leads to weight loss, not necessarily the window of time you eat them in</a>
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<p>The weight loss and health benefits observed with intermittent fasting is likely attributed due to the resultant reduction in <a href="https://pubmed.ncbi.nlm.nih.gov/34135111/">calorie intake</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/32986097/">Similar findings</a> have been reported for time-restricted eating. </p>
<h2>Benefit of following our body clock</h2>
<p>Nevertheless, time-restricted eating offers additional health benefits in humans, such as improved glucose metabolism and blood pressure, even without differences in calorie intake, in particular when restricted to the <a href="https://pubmed.ncbi.nlm.nih.gov/29754952/">earlier part of the day</a> (that is, when having a six-hour eating window with dinner before 3pm).</p>
<p>Restricting food intake to the daytime for shift-workers <a href="https://pubmed.ncbi.nlm.nih.gov/28635334/">can alleviate</a> metabolic differences caused by shift-work, whereas this effect is not observed when food intake is restricted to <a href="https://www.science.org/doi/10.1126/sciadv.abg9910">nighttime</a>. </p>
<p>One idea is that consuming food early, in alignment with our circadian rhythm, helps to <a href="https://pubmed.ncbi.nlm.nih.gov/28578930/">synchronise our circadian clock</a>. This restores the rhythm of our autonomous nervous system, which regulates essential functions such as breathing and heart rate, to keep our physiology “tuned”, as it was shown <a href="https://www.pnas.org/doi/10.1073/pnas.2015873118">in mice</a>. </p>
<p>While there’s much still to learn from research in this field, the evidence suggests that to maintain a healthy weight and overall wellbeing, aim for regular, nutritious meals during the day, while avoiding late-night eating and frequent snacking.</p>
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<strong>
Read more:
<a href="https://theconversation.com/yes-intermittent-fasting-can-boost-your-health-but-how-and-when-to-restrict-food-consumption-is-crucial-197170">Yes, intermittent fasting can boost your health, but how and when to restrict food consumption is crucial</a>
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<img src="https://counter.theconversation.com/content/203762/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Frederic Gachon is currently receiving funding from the National Health and Medical Research Council (NHMRC) and has received funding from the French Institute for Medical Research and Health (INSERM: 2006-2008), the Swiss National Science Foundation (2010-2012), the European Research Council (2011- 2015) and the Leenaards Foundation (2012-2014). He also worked for Nestlé (2012-2017) where he received industry funding.</span></em></p><p class="fine-print"><em><span>Meltem Weger has received funding from the German Academic Scholarship Foundation (PhD fellowship; 2010-2012) and from the European Commission (Marie Curie Curie Postdoctoral fellowships; 2014-2016, 2017-2019).</span></em></p>Evidence suggests late-night eating can be bad for our health.Frederic Gachon, Associate Professor, Physiology of Circadian Rhythms, Institute for Molecular Bioscience, The University of QueenslandMeltem Weger, Postdoctoral Research Fellow, Institute for Molecular Bioscience, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2051592023-07-03T11:53:03Z2023-07-03T11:53:03ZFiber is your body’s natural guide to weight management – rather than cutting carbs out of your diet, eat them in their original fiber packaging instead<figure><img src="https://images.theconversation.com/files/529655/original/file-20230601-21-meilfi.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C2121%2C1412&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Whole foods like unprocessed fruits, vegetables and grains are typically high in fiber.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/pattern-of-variety-fresh-of-organic-fruits-and-royalty-free-image/1455279498">Tanja Ivanova/Moment via Getty Images</a></span></figcaption></figure><p>Fiber might just be the key to healthy weight management – and nature packages it in perfectly balanced ratios with carbs when you eat them as whole foods. Think unprocessed fruits, vegetables, whole grains, beans, nuts and seeds. Research suggests that carbohydrates are meant to come packaged in <a href="https://doi.org/10.1007/s00394-019-02165-4">nature-balanced ratios</a> of total carbohydrates to fiber. In fact, certain types of fiber affect how completely your body <a href="https://doi.org/10.1038/s41467-023-38778-x">absorbs carbohydrates</a> and <a href="https://doi.org/10.1016/j.bcdf.2017.07.005">tells your cells how to process them</a> once they are absorbed.</p>
<p>Fiber slows the absorption of sugar in your gut. It also orchestrates the fundamental biology that recent blockbuster weight loss drugs like <a href="https://theconversation.com/drugs-that-melt-away-pounds-still-present-more-questions-than-answers-but-ozempic-wegovy-and-mounjaro-could-be-key-tools-in-reducing-the-obesity-epidemic-205549">Wegovy and Ozempic</a> tap into, but in a natural way. Your microbiome <a href="https://doi.org/10.3389/fendo.2020.00025">transforms fiber into signals</a> that stimulate the gut hormones that are the natural forms of these drugs. These in turn regulate how rapidly your stomach empties, how tightly your <a href="https://doi.org/10.2337/ds16-0026">blood sugar levels</a> are controlled and even how hungry you feel. </p>
<p>It’s as if unprocessed carbohydrates naturally come wrapped and packaged with their own instruction manual for your body on how to digest them.</p>
<p>I am a <a href="https://gastro.uw.edu/faculty/christopher-j-damman-md-ma">physician scientist and gastroenterologist</a> who has spent over 20 years studying how <a href="https://gutbites.org/">food affects the gut microbiome</a> and metabolism. The research is clear – fiber is important not just for happy bowel movements, but also for your blood sugar, weight and overall health.</p>
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<iframe width="440" height="260" src="https://www.youtube.com/embed/wxzc_2c6GMg?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Different types of carbs have different effects on the body.</span></figcaption>
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<h2>Carbohydrates without their wrappers</h2>
<p>Unfortunately, most Americans get the majority of their carbohydrates stripped of their natural fibers. Modern processed grains like white rice and white flour as well as many ultraprocessed foods like some sugary breakfast cereals, packaged snacks and juices have removed these fibers. They essentially come unwrapped and without instructions for the body on how much it should absorb and how it should process them. In fact, <a href="https://doi.org/10.1177%2F1559827615588079">only 5% of Americans</a> eat the recommended amount of carbohydrates with enough of their natural packaging intact. Guidelines recommend <a href="https://doi.org/10.1136%2Fbmj-2020-054370">at least 25 to 30 grams</a> of fiber a day from food.</p>
<p>It may not be surprising that lack of fiber <a href="https://doi.org/10.1371/journal.pmed.1003053">contributes to diabetes and obesity</a>. What is surprising is that the fiber gap also likely contributes to <a href="https://doi.org/10.1016/s2468-1253(19)30257-2">heart disease</a>, certain <a href="https://doi.org/10.1093/ajcn/nqaa161">types of cancer</a> and maybe even <a href="https://doi.org/10.3233/jad-215493">Alzheimer’s disease</a>.</p>
<p>One popular approach to mitigating some of the ill health effects of low fiber and high refined carbohydrates has been to <a href="https://doi.org/10.1016/j.jacl.2019.08.003">limit carbohydrate intake</a>. Such approaches include the low-carb, keto, paleo and Atkins diets. Each diet is a variation on a similar theme of limiting carbohydrates to varying amounts in different ways.</p>
<p>There is scientific backing to the benefits of some of these diets. Research shows that limiting carbohydrates <a href="https://doi.org/10.3389/fnut.2021.702802">induces ketosis</a>, a biological process that frees energy from fat reserves during starvation and prolonged exercise. Low-carbohydrate diets can also help people lose weight and <a href="https://doi.org/10.1038/s41392-021-00831-w">lead to improvements</a> in blood pressure and inflammation.</p>
<p>That said, some keto diets may have negative effects on <a href="https://doi.org/10.3390/genes10070534">gut health</a>. It is also unknown how they may affect <a href="https://doi.org/10.3390/nu14173499">heart health, some forms of cancer</a> and other conditions in the long term.</p>
<p>Even more confusing, research shows that people with diets high in plant-sourced carbohydrates, like the Mediterranean diet, tend to lead the <a href="https://doi.org/10.3390%2Fnu13082540">longest and healthiest lives</a>. How can this be reconciled with studies that suggest that low-carbohydrate diets can benefit metabolic health?</p>
<h2>Is a carb a carb?</h2>
<p>The answer may have to do with the <a href="https://doi.org/10.1093%2Fjn%2Fnxac039">types of carbohydrates</a> that studies are evaluating. Limiting simple sugars and refined carbohydrates may improve certain aspects of metabolic health, as these are some of the most easily digested and absorbed calories. But a more sustainable and comprehensive way of improving health may be <a href="https://doi.org/10.3390%2Fnu12103045">increasing the percentage</a> of unprocessed, more complex and slowly absorbed carbohydrates that come with their natural packages and instructions intact – those that have fiber. </p>
<p>These natural carbohydrates can be found in whole grains, beans, nuts, seeds, fruits and vegetables. They come in ratios of total carbohydrate to fiber that <a href="https://doi.org/10.1371%2Fjournal.pone.0231572">rarely exceed 10-to-1 and are often 5-to-1 or lower</a>. Eating mostly whole foods is a simple way to ensure you’re consuming quality carbohydrates with the right ratios.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Person looking at vegetables in farmers market" src="https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/529656/original/file-20230601-29-v2vms0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Fruits and vegetables typically come in ideal total carbohydrate-to-fiber ratios.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/young-asian-woman-shopping-fruits-and-vegetables-in-royalty-free-image/1477272111">Oscar Wong/Moment via Getty Images</a></span>
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<p>But who doesn’t like to have a big bowl of pasta or cake with ice cream on occasion? Focusing on packaged processed foods that maintain carb-to-fiber ratios of at least as low as 10-to-1 or ideally 5-to-1 can help you make the best choices when picking more processed foods at the store. Take a look at the nutrition facts label and simply divide total carbohydrates by dietary fiber.</p>
<p>On occasions when you’re eating out or celebrating someone’s birthday, consider taking a fiber supplement with your meal. One pilot study found that a <a href="https://doi.org/10.2337/db22-836-P">supplement containing a blend of fibers</a> decreased the blood sugar spike – an increase in glucose levels in the blood that if <a href="https://doi.org/10.1017/S0029665122000088">too high can damage the body over time</a> – after a meal in healthy individuals by roughly 30%.</p>
<h2>Listen to your body</h2>
<p>While almost all fiber is generally good for health in most people, not all fiber affects the <a href="https://gutbites.org/2022/05/01/are-all-fibers-to-be-plated-equal/">body in the same way</a>. Consuming a <a href="https://doi.org/10.1111/apt.15129">range of different types</a> of fiber generally helps ensure a <a href="https://theconversation.com/hangry-bacteria-in-your-gut-microbiome-are-linked-to-chronic-disease-feeding-them-what-they-need-could-lead-to-happier-cells-and-a-healthier-body-199486">diverse microbiome</a>, which is linked to gut and overall health.</p>
<p>But certain medical conditions might preclude consuming certain types of fiber. For example, some people can be particularly sensitive to one <a href="https://doi.org/10.1136/gutjnl-2021-326284">class of fiber called FODMAPS</a> – fermentable oligosaccharides, disaccharides, monosaccharides and polyols – that are more readily fermented in the upper part of the gut and can contribute to symptoms of irritable bowel syndrome like bloating and diarrhea. <a href="https://www.health.harvard.edu/diseases-and-conditions/a-new-diet-to-manage-irritable-bowel-syndrome">High-FODMAP foods</a> include many processed foods that contain inulin, garlic powder and onion powder, as well as whole foods including those in the onion family, dairy products, some fruits and vegetables.</p>
<p>Listen to how your body responds to different high-fiber foods. Start low and go slow as you reintroduce foods like beans, seeds, nuts, fruits and vegetables to your diet. If you have trouble increasing your fiber intake, talk with your health care provider.</p>
<p>Tools like this <a href="https://gutbites.org/carb-fiber-ratio-calculator/">online calculator</a> I’ve created can also help you find the highest-quality foods with healthy fiber and other nutrient ratios. It can also show you what proportions of fiber to add back to sugary foods to help achieve healthy ratios.</p>
<p>I wouldn’t endorse eating sweets all the time, but as my three daughters like to remind me, it’s important to enjoy yourself every once in a while. And when you do, consider putting the carbs back in their fiber wrappers. It’s hard to improve upon nature’s design.</p><img src="https://counter.theconversation.com/content/205159/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christopher Damman is on the scientific advisory board at BCD Biosciences and Supergut.</span></em></p>Many processed foods strip carbs of their natural fibers. Eating foods with an ideal total carbohydrate-to-fiber ratio can help with weight management and improve overall health.Christopher Damman, Associate Professor of Gastroenterology, School of Medicine, University of WashingtonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2084672023-06-29T20:01:22Z2023-06-29T20:01:22ZSome Ozempic users say it silences ‘food noise’. But there are drug-free ways to stop thinking about food so much<figure><img src="https://images.theconversation.com/files/534228/original/file-20230627-19-26ek8k.jpg?ixlib=rb-1.1.0&rect=441%2C12%2C3648%2C2133&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/thirsty-woman-standing-front-fridge-drinking-2199248609">Shutterstock</a></span></figcaption></figure><p>“<a href="https://www.nytimes.com/2023/06/21/well/eat/ozempic-food-noise.html">Food noise</a>” or thinking about food constantly is not helpful to anyone’s mental health and wellbeing. </p>
<p>When we become obsessed with any one line of thought (in this case, food), we can become consumed by it and it’s very hard to think about anything else. This can be very distressing. </p>
<p>Some people taking the diabetes drug Ozempic for weight loss have <a href="https://www.nytimes.com/2023/06/21/well/eat/ozempic-food-noise.html">reported</a> a sudden silencing of food noise and cravings. But there are other ways to maintain a healthy balance when it comes to our internal food monologue. </p>
<h2>One track thinking</h2>
<p>Thinking about food constantly is a common feature of an eating disorder. Indeed one of the main <a href="https://butterfly.org.au/eating-disorders/eating-disorders-explained/">criteria</a> for diagnosis of eating disorders is a preoccupation with the weight, shape and size of one’s body. A person may use control, or lack of control, of food to bring their body in line with how they perceive it should look. </p>
<p>A person with anorexia nervosa severely restricts their food intake to the point where their body is starving. As a result of this deprivation, their brain <a href="https://doi.org/10.1016/S0002-8223(96)00161-7">constantly thinks</a> about food.</p>
<p>People with binge eating disorder and bulimia nervosa are also consumed by thoughts of food <a href="https://doi.org/10.1016/j.appet.2009.03.005">including</a> when they’ll eat, what they’ll eat, obtaining food and where they’ll eat it. </p>
<p>But it’s <a href="https://eating-disorders.org.uk/information/the-effects-of-under-eating/">not just</a> those with eating disorders who can be obsessed with food. If we are dieting, undereating, restricting our intake of food or overeating, we can be consumed by thoughts about food.</p>
<p><div data-react-class="InstagramEmbed" data-react-props="{"url":"https://www.instagram.com/p/Cn08n63sQwI","accessToken":"127105130696839|b4b75090c9688d81dfd245afe6052f20"}"></div></p>
<h2>An easy fix?</h2>
<p>As a clinical psychologist, I have treated many clients and helped people with eating disorders who can not stop thinking about food. They have often tried medications and drugs to try and stop <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312901/">ruminating</a> over food, <a href="https://doi.org/10.1017/S1461145711000460">usually to no avail</a>. </p>
<p>Or they are prescribed medications to reduce appetite, in the case of binge eating and obesity. These might work and help the person lose large amounts of weight, only for them to put it all <a href="https://www.healthline.com/health-news/weight-regain-after-stopping-ozempic">back on again</a> when they stop taking the drug.</p>
<p>Weight loss drugs should only be used under <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-drugs/art-20044832">medical supervision</a> and some diet pills <a href="https://www.niddk.nih.gov/health-information/weight-management/prescription-medications-treat-overweight-obesity">can affect</a> the heart, breathing, blood pressure and brain. </p>
<p>Ozempic (and similar drug Wegovy) use the ingredient semaglutide drug to <a href="https://theconversation.com/ozempic-helps-weight-loss-by-making-you-feel-full-but-certain-foods-can-do-the-same-thing-without-the-side-effects-201870">induce feelings</a> of being full or satisfied. Side effects of semaglutide <a href="https://www.tga.gov.au/sites/default/files/auspar-semaglutide-201030-pi.pdf">can include</a> nausea, bloating, constipation and diarrhoea.</p>
<p>So, it’s important to work on developing a healthy relationship with food and your body. Often a combination of psychological therapy and seeing an accredited dietitian is needed. </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/ozempic-helps-weight-loss-by-making-you-feel-full-but-certain-foods-can-do-the-same-thing-without-the-side-effects-201870">Ozempic helps weight loss by making you feel full. But certain foods can do the same thing – without the side-effects</a>
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<h2>Working out what’s driving it</h2>
<p>With clients, I start by working on what’s driving the food obsession. Is it due to eating too little? Not eating regularly enough? Having strict rules and what you can and can’t eat? </p>
<p>It’s important to establish regular and adequate eating so your body and brain are well-fuelled and you can make sensible decisions around the food you consume. </p>
<p>Our biology ensures that when we are hungry we will <a href="https://theconversation.com/chemical-messengers-how-hormones-make-us-feel-hungry-and-full-35545">think about obtaining food</a> for survival. It can make us anxious or “<a href="https://theconversation.com/health-check-the-science-of-hangry-or-why-some-people-get-grumpy-when-theyre-hungry-37229">hangry</a>” and it can be hard to concentrate or focus on anything else but food. Then when we eat, our brain stops sending messages to eat and we can focus again. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="woman bites bread with topping" src="https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/534229/original/file-20230627-23-wfx2kc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Eating well and regularly can help us develop a healthier relationship with food.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/woman-restaurant-cozy-warm-sweater-wholesome-1914593563">Shutterstock</a></span>
</figcaption>
</figure>
<p>The <a href="https://ceed.org.au/resources_links/raves-a-step-by-step-approach-to-re-establishing-normal-eating/">RAVES model</a> of eating is used for people with eating disorders to help them be in tune with their body, respond to its needs and establish healthy behaviours. It’s about helping a person understand where their food rules have come from, debunk myths around eating and dieting, and challenge unhelpful ways of thinking about food. </p>
<p>Many people with and without eating disorders have <a href="https://theconversation.com/when-i-work-with-people-with-eating-disorders-i-see-many-rules-around-good-and-bad-foods-but-eating-is-never-that-simple-188803">food rules</a> around what they can and can’t eat, when and how much and this just sets us up to be obsessed with food. Once you allow yourself to eat when you’re hungry, stop when you’re full and have the foods you enjoy, you free your brain to think about things other than food and eating. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/when-i-work-with-people-with-eating-disorders-i-see-many-rules-around-good-and-bad-foods-but-eating-is-never-that-simple-188803">When I work with people with eating disorders, I see many rules around 'good' and 'bad' foods – but eating is never that simple</a>
</strong>
</em>
</p>
<hr>
<h2>A healthy food mindset</h2>
<p>A person who has a healthy relationship with food listens to their body’s needs. They don’t have food rules around what they can and can’t eat and they feel comfortable in their body. </p>
<p>They can reject media and advertising around dieting and idealised bodies and they are respectful of their body. When I work with clients we work on listening to your body, respecting its needs and treating it well. This is called having a <a href="https://www.australianacademicpress.com.au/books/details/219/Positive_Bodies_Loving_the_Skin_Youre_In">positive body image</a> and is an important part of treatment for people with body image and eating issues. </p>
<p>It is often a person’s perception of their body that influences their eating. Learning to accept your physical self as well as treating the body well, with good nutrition, builds a <a href="https://www.nationaleatingdisorders.org/learn/general-information/ten-steps">positive body image</a>. </p>
<p>If you are concerned about your relationship with food or your body, seeing your GP for a referral to a psychologist or dietitian is advised. <a href="https://butterfly.org.au/?gclid=Cj0KCQjw7uSkBhDGARIsAMCZNJuqKyBW0wInQwCp3fMyLn6xcft6NrLdVZdiuouauwoKJm_Xq9L0BV8aArGYEALw_wcB">The Butterfly Foundation</a> is also a great source of support for information on eating disorders. </p>
<p><div data-react-class="InstagramEmbed" data-react-props="{"url":"https://www.instagram.com/p/CnVSr--qisn","accessToken":"127105130696839|b4b75090c9688d81dfd245afe6052f20"}"></div></p><img src="https://counter.theconversation.com/content/208467/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Vivienne Lewis does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>It’s important to establish regular and adequate eating so your body and brain are well-fuelled and you can make sensible decisions around the food you consume.Vivienne Lewis, Assistant professor – Psychology, University of CanberraLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2082542023-06-27T11:24:43Z2023-06-27T11:24:43ZIntermittent fasting and calorie counting about equal for weight loss – new study<p>The traditional approach to weight loss is to count calories and try to reduce the number consumed each day. This is a time-consuming and error-prone process – often with disappointing results. <a href="https://theconversation.com/intermittent-fasting-the-best-method-118212">Intermittent fasting</a> – and the popular version known as time-restricted eating – could be a simpler option for people wanting to achieve a healthy weight.</p>
<p>But is intermittent fasting any better than calorie counting for losing weight? A <a href="https://www.acpjournals.org/doi/10.7326/M23-0052">new study</a>, published in the Annals of Internal Medicine, aimed to provide the answer. It showed that the two methods could be equally effective – if undertaken with professional counselling.</p>
<p>In this year-long study, researchers at the University of Illinois Chicago recruited 90 adults with obesity, aged 18 to 65. The participants were randomly allocated to one of three groups:</p>
<ul>
<li>a time-restricted eating group who were required to consume all their calories each day between noon and 8pm </li>
<li>a daily calorie restriction group, who were required to reduce their calorie intake by 25% by closely tracking their diet </li>
<li>a control group who maintained their normal dietary patterns throughout the study. </li>
</ul>
<p>The participants lost about 5% of their starting body weight on both diets in the first six months. The diets were then adjusted to help maintain this weight loss over the next six months. </p>
<p>The time-restricted eating group extended their eating window to ten hours (10am to 8pm) and the daily calorie restriction group increased their calorie intake to match their requirements, which was calculated based on their weight, height, age and activity levels. The control group maintained the same eating pattern. </p>
<p>The researchers hypothesised that participants focusing on reducing the number of hours they ate would achieve and maintain weight loss better than participants focusing on counting calories. The effects of these two diets on body composition (muscle, fat and bone mass), waist circumference, and a range of health markers were also assessed. </p>
<p>The study found that restricting the time during which you can eat and restricting the number of calories were equally effective for losing weight. Participants in both groups lost about 4% of their starting body weight after 12 months. </p>
<p>Both diets also reduced waist circumference and fat mass to a similar extent. Diet records revealed that calorie intake was reduced to a similar extent with both diets, despite the different approaches.</p>
<p>Neither diet showed any changes in health markers, such as glucose, insulin or cholesterol levels. One reason for this may be the use of a late time-restricted eating window (12pm to 8pm), which was considered to be more acceptable for participants. </p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/36702768/">There is evidence</a> an early time-restricted eating window (8am to 4pm, for instance) can achieve greater weight loss and improve blood glucose regulation. </p>
<p>Scientists aren’t certain why this is the case. However, <a href="https://pubmed.ncbi.nlm.nih.gov/33222161/">research suggests</a> that our metabolism is more efficient earlier in the day, aligning with our natural waking and sleeping patterns. This means that the body may be better at using nutrients consumed early in the day.</p>
<figure class="align-center ">
<img alt="Man pricking his finger for blood glucose check." src="https://images.theconversation.com/files/534128/original/file-20230626-19-ozcpcp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/534128/original/file-20230626-19-ozcpcp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/534128/original/file-20230626-19-ozcpcp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/534128/original/file-20230626-19-ozcpcp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/534128/original/file-20230626-19-ozcpcp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/534128/original/file-20230626-19-ozcpcp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/534128/original/file-20230626-19-ozcpcp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">There were no changes in blood glucose, insulin or cholesterol.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-african-man-hands-using-lancet-2128747562">Dragana Gordic/Shutterstock</a></span>
</figcaption>
</figure>
<p>These findings support <a href="https://pubmed.ncbi.nlm.nih.gov/35443107/">previous studies</a> that have found similar weight loss when comparing time-restricted eating and other popular versions of intermittent fasting (such as the <a href="https://pubmed.ncbi.nlm.nih.gov/30475957/">5:2 diet</a>), to daily calorie restriction. </p>
<p>These studies all show that calorie restriction – whether achieved by reducing the time during which people are allowed to eat or counting the number of calories eaten – is the main thing that determines weight loss. </p>
<p>The new study shows that time-restricted eating can lead to weight loss without explicit instruction to reduce calorie intake. Another strength of this study was the racial diversity of the participants (79% were black or Hispanic), meaning these results can be applied more widely than most previous studies. </p>
<h2>Substantial counselling</h2>
<p>However, one important aspect of this study that makes it difficult to conclude that these interventions alone are enough to help people lose weight is the fact that participants in both dietary intervention groups received a lot of counselling during the study. </p>
<p>This included healthy-eating guidance and cognitive behavioural therapy (a type of talk therapy) to reduce impulse eating. This probably helped participants reduce the urge to eat high-calorie food after completing their fasting window. </p>
<p>Whether this study shows that time-restricted eating and daily calorie restriction are equally effective for weight loss, or whether professional support with healthy eating helps with weight loss, is debatable. </p>
<p>Interestingly, <a href="https://pubmed.ncbi.nlm.nih.gov/32986097/">a recent study</a> found that time-restricted eating without additional support did not lead to weight loss after three months.</p>
<p>There were also substantial differences in weight loss between individual participants on each diet. This suggests there may be factors that allow time-restricted eating or daily calorie restriction to be more effective for some people than others. </p>
<p>Dieting is difficult, regardless of the method used. This new study suggests weight loss can be achieved using intermittent fasting, but some people will probably benefit more than others. Why that is, we don’t currently know.</p><img src="https://counter.theconversation.com/content/208254/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>David Clayton has received funding from the British Nutrition Foundation and Society for Endocrinology to conduct research on intermittent fasting. </span></em></p>Participants in both groups lost, on average, 4% of their bodyweight over a year.David Clayton, Senior Lecturer in Nutrition and Exercise Physiology, Nottingham Trent UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2053672023-05-24T21:21:01Z2023-05-24T21:21:01ZIt’s time to leave the Paleo Diet in the past: Recent studies have failed to support its claims<figure><img src="https://images.theconversation.com/files/528111/original/file-20230524-44222-l4fgym.jpg?ixlib=rb-1.1.0&rect=369%2C485%2C6424%2C4082&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Is this really what our Paleolithic ancestors ate? New data suggests prehistoric diets had a lot more overlap with our own than earlier studies estimated. </span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>The <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182">Paleo Diet</a> urges us to mimic our prehistoric ancestors’ food choices. In practice, this means eschewing dairy products, cereals, pulses and processed sugar, and consuming vegetables, fruit, nuts, pasture-raised meat and wild-caught seafood instead.</p>
<p>The Paleo Diet’s proponents contend that by eating this way, we will lose weight and reduce our risk of chronic diseases.</p>
<p>The roots of the Paleo Diet can be <a href="https://www.isbndb.com/book/9781684114399">traced to the 1950s</a>, but it owes its current popularity to a book by Loren Cordain called <a href="https://www.isbndb.com/book/9780471413905"><em>The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat</em></a>, the first edition of which was released in 2001.</p>
<p>In the 22 years since the publication of Cordain’s book, the Paleo Diet has been adopted by several million people and a <a href="https://www.researchandmarkets.com/reports/5030473/paleo-foods-global-strategic-business-report?utm_source=">multi-billion dollar industry</a> has developed in connection with it, including <a href="https://www.healthline.com/nutrition/best-paleo-brands-and-products#our-picks">premium-priced foods</a> and a certification scheme. </p>
<h2>The Paleo Diet’s health claims</h2>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Collage of images of food products marketed as suitable for the Paleo Diet, and two restaurants that serve paleo food" src="https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/527851/original/file-20230523-12079-6bjla5.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A multi-billion-dollar industry has developed in connection with the Paleo Diet, including premium-priced foods and a certification scheme.</span>
<span class="attribution"><span class="source">(Amalea Ruffett)</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>While the Paleo Diet has many adherents, clinical research has yet to substantiate its purported health benefits.</p>
<p>To begin with, it does not seem to outperform conventional recommended diets as a means of losing weight in the medium- to long-term. The only <a href="https://doi.org/10.1038/ejcn.2013.290">published multi-year study to have evaluated the Paleo Diet’s impact on weight loss</a> found that following the Paleo Diet was no more effective than following the <a href="https://doi.org/10.6027/Nord2014-002">Nordic countries’ official nutrition recommendations</a> after two years.</p>
<p>It is a similar story with the claims that have been made about the Paleo Diet’s impact on chronic diseases. For example, a <a href="https://doi.org/10.5694/mja16.00347">recent review</a> found that studies examining the Paleo Diet’s impact on Type 2 diabetes have been “inconclusive.”</p>
<p>Similarly, the authors of a <a href="https://doi.org/10.1007/s00394-019-02036-y">2020 study</a> reported that following the Paleo Diet resulted in a higher relative abundance of gut bacteria that produce a chemical associated with cardiovascular disease, which is at odds with the claim that the Paleo Diet will reduce the probability of experiencing chronic diseases.</p>
<p>Why have the health benefits claimed for the Paleo Diet not been supported by clinical research? As evolutionary anthropologists, we think the problem is that the Paleo Diet is based on a flawed premise and faulty data, and in what follows we’ll try to show why our research brought us to this conclusion.</p>
<h2>A flawed premise</h2>
<p>The idea underlying the Paleo Diet is that the <a href="https://www.discovermagazine.com/health/the-paleo-diet-should-modern-humans-eat-the-way-our-ancestors-did">ongoing surge in obesity and associated diseases in many countries is the result of a mismatch between the foods we eat and the foods our species evolved to consume</a>.</p>
<p>This mismatch, so the argument goes, is a consequence of there having been too little time since agriculture appeared, 12,000 years ago, for evolution to have adapted our species to deal with a high-carbohydrate, low-protein diet or to process domesticated food.</p>
<p>This argument seems reasonable because there is a perception that evolution is a very slow process. However, it is not in fact supported by research on diet-related genes.</p>
<figure class="align-right ">
<img alt="A pitcher and a glass of milk" src="https://images.theconversation.com/files/528090/original/file-20230524-44339-4mfjil.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/528090/original/file-20230524-44339-4mfjil.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=903&fit=crop&dpr=1 600w, https://images.theconversation.com/files/528090/original/file-20230524-44339-4mfjil.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=903&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/528090/original/file-20230524-44339-4mfjil.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=903&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/528090/original/file-20230524-44339-4mfjil.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1135&fit=crop&dpr=1 754w, https://images.theconversation.com/files/528090/original/file-20230524-44339-4mfjil.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1135&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/528090/original/file-20230524-44339-4mfjil.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1135&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Ancient DNA research indicates that lactase persistence — the continued ability to produce the enzyme lactase as an adult — is less than 5,000 years old in Europe.</span>
<span class="attribution"><span class="source">(Pixabay)</span></span>
</figcaption>
</figure>
<p>Work on <a href="https://doi.org/10.1007/s00439-008-0593-6">lactase persistence</a> — the continued ability to produce the enzyme lactase as an adult — illustrates this. Lactase enables us to digest the milk sugar lactose, so lactase persistence is useful for a diet involving dairy products. Lactase persistence is found in just a few regions, one of which is Europe. <a href="https://doi.org/10.1146/annurev-genom-091416-035340">Ancient DNA research</a> indicates that lactase persistence is less than 5,000 years old in Europe.</p>
<p>Similarly, an <a href="https://doi.org/10.1093/molbev/msac183">analysis of genetic data from African populations published last year</a> found evidence of recent adaptation in a family of genes connected with metabolizing alcohol. In this case, natural selection operated within the last 2,000 years.</p>
<p>This evidence shows the mismatch rationale for adopting the Paleo Diet is not supported by genetic studies. Such studies demonstrate that evolution can produce diet-related adaptations in much less time than has elapsed since agriculture first appeared.</p>
<h2>Faulty data</h2>
<p>There is also an issue with the Paleo Diet’s recommendations regarding the contributions of the three macronutrients — protein, carbohydrate and fat — to a person’s diet.</p>
<p>According to the current version of the Paleo Diet, we should aim for a diet consisting of 19-35 per cent protein, 22-40 per cent carbohydrate and 28-58 per cent fat, by energy. This makes the Paleo Diet lower in carbohydrate and higher in protein than conventional recommended diets, such as those promoted by <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients-dietary-reference-intakes-tables-2005.html">Health Canada</a> and the <a href="https://www.dietaryguidelines.gov">United States Department of Agriculture</a>.</p>
<p>The macronutrient ranges recommended by the Paleo Diet are based on a <a href="https://doi.org/10.1093/ajcn/71.3.682">study from 2000</a> that estimated macronutrient percentages for more than 200 hunter-gatherer groups. However, <a href="https://doi.org/10.1016/j.ajcnut.2022.12.003">recently we have found</a> there is a problem with this study.</p>
<p>The problem lies in the macronutrient values the researchers used for plant foods. While they employed several sets of macronutrient values for animal foods, they only used one set of macronutrient values for plant foods. They obtained the plant data from an analysis of foods traditionally eaten by Indigenous Australians.</p>
<p>In our study, we evaluated the effects of this decision with two plant macronutrient datasets, both of which consisted of values for plants consumed by hunter-gatherers from several continents.</p>
<p>Using multi-continent plant data produced significantly different macronutrient estimates. These in turn produced macronutrient ranges that are wider than the ones recommended by the Paleo Diet. The ranges we calculated are 14-35 per cent protein, 21-55 per cent carbohydrate and 12-58 per cent fat, by energy.</p>
<figure class="align-center ">
<img alt="A shopping bag with fruit, vegetables and other fresh groceries spilling out" src="https://images.theconversation.com/files/528112/original/file-20230524-44222-7snxqd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/528112/original/file-20230524-44222-7snxqd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=360&fit=crop&dpr=1 600w, https://images.theconversation.com/files/528112/original/file-20230524-44222-7snxqd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=360&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/528112/original/file-20230524-44222-7snxqd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=360&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/528112/original/file-20230524-44222-7snxqd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=452&fit=crop&dpr=1 754w, https://images.theconversation.com/files/528112/original/file-20230524-44222-7snxqd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=452&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/528112/original/file-20230524-44222-7snxqd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=452&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">New research suggests that the diet of our prehistoric ancestors had more overlap with modern macronutrient recommendations than the Paleo Diet indicates.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>These ranges overlap those recommended by <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients-dietary-reference-intakes-tables-2005.html">Health Canada</a> (10-35 per cent protein, 45-65 per cent carbohydrate and 20-35 per cent fat) and the <a href="https://www.dietaryguidelines.gov/">United States Department of Agriculture</a> (10-30 per cent protein, 45-65 per cent carbohydrate and 25-35 per cent fat).</p>
<p>That the macronutrient ranges of hunter-gatherer diets overlap government-approved macronutrient ranges casts doubt on the idea that the Paleo Diet is healthier than conventional recommended diets.</p>
<h2>It’s time to leave the Paleo Diet in the past</h2>
<p>Given that the rationale for adopting the Paleo Diet isn’t supported by the available scientific research, and its macronutrient recommendations aren’t scientifically robust, it is, we suggest, not surprising that the diet’s purported health benefits haven’t been supported by clinical studies.</p>
<p>The Paleo Diet has been a worthwhile experiment, but at this point it seems likely that people following it might just be wasting money. Conventional, government-recommended diets offer comparable outcomes <a href="https://doi.org/10.1016/j.nutres.2011.05.008">at a lower cost</a>. In our view, it’s time to leave the Paleo Diet in the past.</p><img src="https://counter.theconversation.com/content/205367/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Mark Collard receives funding from the Canada Research Chairs Program, the Canada Foundation for Innovation, the British Columbia Knowledge Development Fund, and Simon Fraser University.</span></em></p><p class="fine-print"><em><span>Amalea Ruffett does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The Paleo Diet is popular, but research has yet to substantiate its purported health benefits. As evolutionary anthropologists, here’s why we think it’s time to leave the Paleo Diet in the past.Mark Collard, Canada Research Chair in Human Evolutionary Studies, and Professor of Archaeology, Simon Fraser UniversityAmalea Ruffett, PhD Student in Archaeology , Simon Fraser UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2036022023-04-26T16:37:16Z2023-04-26T16:37:16ZHow watching others eat junk food can suppress our appetite and help us lose weight<p>One evening, at home. You’re sat comfortably on the sofa, watching your favourite TV show. An ad comes up, showing a scrumptious burger in its full glory. The camera zooms into each ingredient: the crisp salad; the tender meat; the rich, creamy sauce; the crunchy French fries, and one person enjoying this delightful flavour range. You think to yourself that your diet is about to take a hit. But we beg to differ.</p>
<p>In a series of studies published in the <a href="https://journals.sagepub.com/doi/pdf/10.1177/07439156211019035">Journal of Public Policy & Marketing</a>, we found advertisements showing people eating junk food prompted people on a diet to eat less. While this may seem counterintuitive, these findings are in line with previous research on <a href="https://www.sciencedirect.com/science/article/pii/S0006899306000102">mental imagery</a>. Recent studies show merely imagining ourselves carrying out actions or experiencing emotions activates similar neural networks to those linked with their actual performance or experience.</p>
<h2>What happens when we imagine ourselves eating?</h2>
<p>The images we are exposed to throughout our lives hold the power to shape our experiences to a remarkable degree. According to <a href="https://www.sciencedirect.com/science/article/pii/S1053811904005208">neuroimage studies</a>, the mere sight of someone being hit by a hammer will fire up the neural networks in our brain that are associated with pain. As a result, these images will trigger emotions and behaviour consistent with feelings of pain.</p>
<p>Such effects also extend to food consumption. The field of consumption imagery refers to rich images of food consumption - for example, an <a href="https://www.youtube.com/watch?v=99Aain-xwEk">ad</a> showing the close-up of a pizza and someone eating it. <a href="https://academic.oup.com/jcr/article-abstract/38/3/578/1809949">Some studies</a> have even indicated consumption imagery could cause people to wrongly recall having eaten the food on display.</p>
<p>Why is this important? This is important because simply thinking that we have eaten something can make us feel full. In 2010, <a href="https://www.science.org/doi/abs/10.1126/science.1195701">researchers</a> asked people to picture themselves eating either 3 or 30 M&M’s chocolates. They then handed them a bowl of sweets to eat. People who had imagined themselves eating 30 of the button-shaped chocolates ended up feeling satiated and ate fewer sweets compared to those who imagined eating only 3. With our research, we decided to take this question to the next level and test if the effect holds when people see someone else eating in an ad.</p>
<h2>If you are dieting, seeing someone eating makes you eat less</h2>
<p>We invited 132 dieting students at our lab at the Grenoble Ecole de Management to watch an ad. Half of them saw an <a href="https://www.youtube.com/watch?v=CruCJnnyfoE">M&M’s advertisement</a> brimming with consumption imagery: sweets, colours, and a person eating them. The other half of the students saw an ad with two animated <a href="https://www.youtube.com/watch?v=SMFtRuXIotk">M&M’s at a supermarket till</a>, devoid of consumption imagery. We then gave each student a 70g cup of M&M’s and asked them to eat to their heart’s content. Among the students, those who saw the M&M’s advertisement containing consumption imagery ate fewer sweets than those who saw the ad without.</p>
<p>We followed up this study with another one where 130 students saw <a href="https://www.youtube.com/watch?v=FAfTSlpU80Q">an advertisement for a hamburger</a>. Out of the volunteer pool, half were asked to visualise themselves eating the hamburger, and the other half were asked to imagine filming it. Students then received a silver bag of chocolate-coated biscuits sticks to eat. Those who watched the ad and imagined eating the hamburger ate fewer chocolate-coated biscuits than those who only imagined filming it.</p>
<p>Both studies are proof that the mere sight of someone eating junk food or of junk food alone is enough to put dieters off it, at least for a time.</p>
<h2>How can dieting campaigns help you eat less?</h2>
<p>In the next study, we tested whether we could use these findings to promote healthy eating. We predicted that healthy eating promotion campaigns heavy on unhealthy consumption imagery would have a stronger effect on dieters. We designed four ads to incentivise healthy eating:</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/523011/original/file-20230426-652-u13v67.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/523011/original/file-20230426-652-u13v67.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=314&fit=crop&dpr=1 600w, https://images.theconversation.com/files/523011/original/file-20230426-652-u13v67.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=314&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/523011/original/file-20230426-652-u13v67.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=314&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/523011/original/file-20230426-652-u13v67.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=395&fit=crop&dpr=1 754w, https://images.theconversation.com/files/523011/original/file-20230426-652-u13v67.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=395&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/523011/original/file-20230426-652-u13v67.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=395&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Credit: Mia Birau and Carolina O.C. Werle.</span>
<span class="attribution"><span class="license">Author provided</span></span>
</figcaption>
</figure>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/523010/original/file-20230426-14-1y9j6v.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/523010/original/file-20230426-14-1y9j6v.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=314&fit=crop&dpr=1 600w, https://images.theconversation.com/files/523010/original/file-20230426-14-1y9j6v.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=314&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/523010/original/file-20230426-14-1y9j6v.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=314&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/523010/original/file-20230426-14-1y9j6v.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=395&fit=crop&dpr=1 754w, https://images.theconversation.com/files/523010/original/file-20230426-14-1y9j6v.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=395&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/523010/original/file-20230426-14-1y9j6v.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=395&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Credit: Mia Birau and Carolina O.C. Werle.</span>
<span class="attribution"><span class="license">Author provided</span></span>
</figcaption>
</figure>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/523008/original/file-20230426-20-wt22aw.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/523008/original/file-20230426-20-wt22aw.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=314&fit=crop&dpr=1 600w, https://images.theconversation.com/files/523008/original/file-20230426-20-wt22aw.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=314&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/523008/original/file-20230426-20-wt22aw.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=314&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/523008/original/file-20230426-20-wt22aw.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=395&fit=crop&dpr=1 754w, https://images.theconversation.com/files/523008/original/file-20230426-20-wt22aw.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=395&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/523008/original/file-20230426-20-wt22aw.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=395&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Credit: Mia Birau and Carolina O.C. Werle.</span>
<span class="attribution"><span class="license">Author provided</span></span>
</figcaption>
</figure>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/523009/original/file-20230426-26-l2qtq0.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/523009/original/file-20230426-26-l2qtq0.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=314&fit=crop&dpr=1 600w, https://images.theconversation.com/files/523009/original/file-20230426-26-l2qtq0.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=314&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/523009/original/file-20230426-26-l2qtq0.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=314&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/523009/original/file-20230426-26-l2qtq0.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=395&fit=crop&dpr=1 754w, https://images.theconversation.com/files/523009/original/file-20230426-26-l2qtq0.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=395&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/523009/original/file-20230426-26-l2qtq0.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=395&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Credit: Mia Birau and Carolina O.C. Werle.</span>
<span class="attribution"><span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>In total, 594 American adults were recruited to participate in our online study. Each participant was randomly selected to view one of the four ads. We then asked them to </p>
<blockquote>
<p>“<em>imagine that you are about to have a snack and you open a bag of chips. There are 20 chips in the bag. How many potato chips would you eat RIGHT NOW?</em>” </p>
</blockquote>
<p>People who viewed the campaign requiring them to imagine themselves wolfing down the French fries indicated a desire to eat fewer chips than those who were exposed to the French fries campaign without consumption imagery. Those who had imagined themselves eating an apple were more inclined to succumb to the potato chips than those who had visualised themselves eating the French fries.</p>
<p>These results go against the grain of current public policy practices that aim to promote healthy eating by relying on <a href="https://www.gov.uk/government/news/campaign-launched-to-help-public-get-healthy-this-summer">images of nutritious foods</a>. However, our research indicates that healthy eating campaigns should include and portray the consumption of unhealthy food. Indeed, dieters imagining themselves eating junk food consciously associate it with a failure to reach their weight loss goals. </p>
<h2>What is the takeaway for you?</h2>
<p>Today people prioritize their <a href="https://www.theinspiredhomeshow.com/blog/consumers-prioritize-health-and-wellness-for-2023/">health and well-being</a> more and more. If you are one of the many who set dieting and healthier eating as <a href="https://civicscience.com/what-will-americans-resolve-to-change-in-2023/">their number 1 resolution for 2023</a>, our tip to you is that you resist the urge to cover your eyes when seemingly tempting ads pop up. Instead, engage with them fully, imagining your lips reaching out to the prohibited food. As science would have it, this might just cut down your unhealthy eating habits.</p><img src="https://counter.theconversation.com/content/203602/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Les auteurs ne travaillent pas, ne conseillent pas, ne possèdent pas de parts, ne reçoivent pas de fonds d'une organisation qui pourrait tirer profit de cet article, et n'ont déclaré aucune autre affiliation que leur organisme de recherche.</span></em></p>Healthy eating campaigns tend to put forward images of nutritious foods. But science shows there is a more effective and counterintuitive way of steering people away from junk food.Birau Mia, Associate Professor of Marketing, EM Lyon Business SchoolCarolina O.C. Werle, Professor of Marketing, Grenoble École de Management (GEM)Licensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2019922023-04-16T12:23:29Z2023-04-16T12:23:29ZHow does intermittent fasting affect athletic performance? There’s no simple answer<figure><img src="https://images.theconversation.com/files/516395/original/file-20230320-18-lg7o4q.jpg?ixlib=rb-1.1.0&rect=16%2C0%2C5424%2C3646&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Intermittent fasting has become increasingly popular — but does this diet help or hinder athletic performance?</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>Intermittent fasting has become increasingly popular and is now gaining a following among athletes. </p>
<p>The practice consists of going without food for periods of varying lengths. Outside these periods, you can eat any type of food in any quantity you want. There are several types of intermittent fasting, including alternative fasting (every other day), modified fasting (reduced calorie intake on two non-consecutive days per week) and time-limited eating (for example, fasting from 6 p.m. to 10 a.m.). </p>
<p>How does intermittent fasting affect athletic performance? And what are the benefits, practical considerations and risks involved?</p>
<p>I am a dietitian nutritionist with a PhD in nutrition from Laval University, and currently a postdoctoral fellow at the Université du Québec à Chicoutimi (UQAC). This article was written in collaboration with Geneviève Masson, a sports nutritionist who advises high performance athletes at the Canadian Sport Institute Pacific and teaches at Langara College in Vancouver.</p>
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<p>
<em>
<strong>
À lire aussi :
<a href="https://theconversation.com/le-jeune-intermittent-est-il-pour-vous-voici-ce-quen-dit-la-science-183497">Le jeûne intermittent est-il pour vous ? Voici ce qu’en dit la science</a>
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</em>
</p>
<hr>
<h2>Varying effects on athletic performance</h2>
<p>During physical activity, the body primarily uses carbohydrate reserves, called glycogen, as its energy source. During fasting, glycogen reserves decrease rapidly. So in order to meet its energy needs, the body increases its use of lipids (fats).</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">When fasting, glycogen reserves decline rapidly. So in order to meet its energy needs, the body increases its use of lipids (fats).</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>The practice of intermittent fasting has been associated <a href="https://doi.org/10.1016/j.physbeh.2021.113453">with a decrease in fat mass and maintenance of lean mass in athletes</a>. However, as contradictory results of several studies have shown, these changes do not always improve athletic performance.</p>
<p>Several studies reported that aerobic capacity, measured by a VO<sub>2</sub> max test, remained unchanged after intermittent fasting in <a href="https://www.tandfonline.com/doi/full/10.1186/s12970-020-00396-z">elite cyclists</a> and <a href="https://doi.org/10.3390/nu13092941">runners</a>, as well as in well-trained <a href="https://doi.org/10.1249/MSS.0000000000002488">long-distance</a> and <a href="https://doi.org/10.1097/JSM.0b013e3182293891">middle-distance</a> runners. In <a href="https://doi.org/10.3390/nu13092941">trained runners</a>, there was no effect on running time (10 km), level of perceived exertion or heart rate.</p>
<p><a href="https://doi.org/10.5604/20831862.1185888">Trained cyclists</a> reported increased fatigue and muscle soreness during Ramadan, but this may be partly due to dehydration, since fluids are also restricted during this period when you cannot consume anything from sunrise to sunset.</p>
<h2>Power sports</h2>
<p>In the context of fasting, low glycogen (carbohydrate) reserves may limit the execution of repeated, intense efforts. Active adults reported a decreased speed in <a href="https://doi.org/10.1123/ijspp.2016-0125">repeated sprints</a> after fasting 14 hours per day for three consecutive days. </p>
<p>Active students reported decreased power and anaerobic capacity after <a href="https://doi.org/10.1080/17461391.2018.1438520">ten days of intermittent fasting</a> as assessed by the Wingate (stationary bike) test, although the study reported that power increased <a href="https://doi.org/10.3390/ijerph18147227">in the same group</a> after four weeks. </p>
<h2>Strength training</h2>
<p><a href="https://doi.org/10.1186/s12967-016-1044-0">Men</a> and <a href="https://doi.org/10.1093/ajcn/nqz126">women</a> who followed a strength training program had similar gains in muscle mass and strength when practising intermittent fasting compared to a control diet. There was no significant difference in muscle power between <a href="https://doi.org/10.1016/j.nut.2017.12.014">active men</a> who did or did not practise intermittent fasting. However, one study reported an increase in strength and muscular endurance in <a href="https://doi.org/10.1080/17461391.2016.1223173">active young adults</a> after eight weeks of strength training combined with intermittent fasting. </p>
<p>So, as we see, the results vary greatly from one study to another and are influenced by several factors, including the type of fasting and its duration, the level of the athletes, the type of sport they practise and so on. In addition, very few studies have been carried out in women. Also, the <a href="https://doi.org/10.3390/nu12051390">lack of a control group</a> in most studies means the effect of intermittent fasting cannot be isolated. </p>
<p>So for the moment, it is not possible to draw a conclusion about the effectiveness of intermittent fasting on athletic performance. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=473&fit=crop&dpr=1 600w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=473&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=473&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=594&fit=crop&dpr=1 754w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=594&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=594&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The effects of intermittent fasting on athletic performance, according to the current state of knowledge.</span>
<span class="attribution"><span class="source">(Bénédicte L. Tremblay)</span></span>
</figcaption>
</figure>
<h2>Eating before and after training</h2>
<p>Athletes who wish to use intermittent fasting should consider several practical issues before starting. Are their training schedules compatible with this dietary approach? For example, does the period during which an athlete is allowed to eat allow them to consume enough food prior to doing physical exercise, or to be able to recover after the training? </p>
<p>And, importantly, what about food quality, given that athletes must consume <a href="https://doi.org/10.3390/nu13092941">sufficient protein</a> to recover and maintain their lean body mass and limit negative impacts on their performance?</p>
<h2>Questioning the impacts of — and reasons for — fasting</h2>
<p>Intermittent fasting may result in an energy deficiency that is too great for athletes with high energy needs to overcome. This could be the case for endurance athletes (running, cycling, cross-country skiing, triathlon, etc.) due to their high volume of training. These athletes may end up suffering from <a href="https://doi.org/10.1136/bjsports-2018-099193">Relative energy deficiency in sport (RED-S)</a>, a syndrome that affects hormone secretion, immunity, sleep and protein synthesis, among other things. If the deficit is prolonged, this will have an adverse effect on an athlete’s performance. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Intermittent fasting could result in an energy deficiency that is too great for athletes with high energy requirements, including endurance athletes, to overcome due to their high volume of training.</span>
<span class="attribution"><span class="source">(Geneviève Masson)</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>It is also important to question the motivation for adopting a dietary practice as strict as intermittent fasting. Some people do it for religious reasons such as Ramadan. Others are motivated by weight control goals and the hope of achieving an “ideal” body according to socio-cultural norms. </p>
<p>A <a href="https://doi.org/10.1016/j.eatbeh.2022.101681">recent study</a> showed a significant association between intermittent fasting in the past 12 months and eating disorder behaviours (overeating, compulsive exercise, vomiting and laxative use). Although this study does not determine whether fasting causes eating disorders, or eating disorders lead to fasting, it does highlight an associated risk in this practice. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">A recent study showed a significant association between intermittent fasting in the past 12 months and eating disorder behaviours.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Finally, the potential impact of intermittent fasting on social interactions must also be considered. A fasting schedule may limit participation in social activities that involve food. What is the risk of negatively influencing the eating behaviours of other family members, especially children or teenagers who see their parents abstain from eating and skip meals?</p>
<h2>Is this a good or bad idea?</h2>
<p>With such conflicting scientific data, it is not possible at this time to come to a conclusion about the effects of intermittent fasting on sports performance. </p>
<p>Further studies are needed before this practice can be recommended, especially for seasoned athletes. Furthermore, the potential negative effects on other aspects of health, including eating habits and social interactions, are not negligible.</p><img src="https://counter.theconversation.com/content/201992/count.gif" alt="La Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Bénédicte L. Tremblay has received funding from the Canadian Institutes of Health Research.</span></em></p><p class="fine-print"><em><span>Catherine Laprise ne travaille pas, ne conseille pas, ne possède pas de parts, ne reçoit pas de fonds d'une organisation qui pourrait tirer profit de cet article, et n'a déclaré aucune autre affiliation que son organisme de recherche.</span></em></p>Does intermittent fasting have a negative or positive effect on athletic performance? At the moment, the scientific data about this is contradictory.Bénédicte L. Tremblay, Nutritionniste et stagiaire postdoctorale, Université du Québec à Chicoutimi (UQAC)Catherine Laprise, Professeur UQAC, Co-titulaire de la Chaire de recherche en santé durable du Québec et Directrice du Centre intersectoriel en santé durable de l'UQAC, Université du Québec à Chicoutimi (UQAC)Licensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2018702023-03-19T19:05:02Z2023-03-19T19:05:02ZOzempic helps weight loss by making you feel full. But certain foods can do the same thing – without the side-effects<figure><img src="https://images.theconversation.com/files/515968/original/file-20230316-24-bv0f2a.jpg?ixlib=rb-1.1.0&rect=34%2C8%2C5758%2C3847&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/gdansk-poland-may-2022-obese-fat-2172542153">Shutterstock</a></span></figcaption></figure><p>You’ve probably heard about the medication <a href="https://theconversation.com/ozempic-helps-people-lose-weight-but-who-should-be-able-to-use-it-196794">Ozempic</a>, used to manage type 2 diabetes and as a weight loss drug.</p>
<p>Ozempic (and the similar drug <a href="https://www.fda.gov/news-events/press-announcements/fda-approves-new-drug-treatment-chronic-weight-management-first-2014">Wegovy</a>) has had more than its fair share of headlines and controversies. A global <a href="https://www.tga.gov.au/safety/shortages/information-about-specific-shortages/about-ozempic-semaglutide-shortage-2022-and-2023#:%7E:text=Why%20the%20Ozempic%20shortage%20happened,label%20prescribing%20for%20weight%20loss.">supply shortage</a>, <a href="https://www.timesnownews.com/viral/elon-musk-lets-twitter-in-on-his-secret-behind-13-kg-weight-loss-article-95624502">tweets about using it</a> from Elon Musk, approval for adolescent weight loss <a href="https://www.dailymail.co.uk/health/article-11585663/Were-not-addressing-actual-problem-Doctors-raise-concerns-Wegovy-approved-kids.html">in the United States</a>. Oscars host Jimmy Kimmel even <a href="https://www.usatoday.com/story/life/health-wellness/2023/03/13/ozempic-sweeping-hollywood-celebrities-weight-loss/11428801002/">joked about it</a> on film’s night of nights last week. </p>
<p>But how much do we really need drugs like Ozempic? Can we use food as medicine to replace them?</p>
<h2>How does Ozempic work?</h2>
<p>The active ingredient in Ozempic is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8736331/">semaglutide</a>, which <a href="https://pharmacy.wvu.edu/media/2792/ozempic-semaglutide.pdf">works by</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573908/">inducing satiety</a>. This feeling of being satisfied or “full”, suppresses appetite. This is why it works for weight loss. </p>
<p>Semaglutide also helps the pancreas <a href="https://www.aafp.org/pubs/afp/issues/2019/0715/p116.html">produce insulin</a>, which is how it helps manage type 2 diabetes. Our body <a href="https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance#:%7E:text=Insulin%20is%20a%20hormone%20made,as%20when%20you're%20fasting.">needs insulin</a> to move the glucose (or blood sugar) we get from food inside cells, so we can use it as energy.</p>
<p>Semaglutide works by mimicking the role of a natural hormone, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8736331/">called GLP-1</a> (glucagon like peptide-1) normally produced in response to detecting nutrients when we eat. <a href="https://www.sciencedirect.com/science/article/pii/S2212877819309135">GLP-1</a> is part of the signalling pathway that tells your body you have eaten, and prepare it to use the energy that comes from your food. </p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1635255348574539776"}"></div></p>
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<em>
<strong>
Read more:
<a href="https://theconversation.com/ozempic-helps-people-lose-weight-but-who-should-be-able-to-use-it-196794">Ozempic helps people lose weight. But who should be able to use it?</a>
</strong>
</em>
</p>
<hr>
<h2>Can food do that?</h2>
<p>The nutrients that <a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0153-3">trigger GLP-1 secretion</a> are macronutrients – simple sugars (monosaccharides), peptides and amino acids (from proteins) and short chain fatty acids (from fats and also produced by good gut bacteria). There are lots of these macronutrients in energy-dense foods, which tend to be foods high in fat or sugars with a low water content. There is <a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0153-3">evidence</a> that by choosing foods high in these nutrients, GLP-1 levels can be increased.</p>
<p>This means a healthy diet, high in GLP-1 stimulating nutrients can increase GLP-1 levels. This could be <a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0153-3">foods</a> with good fats, like avocado or nuts, or lean protein sources like eggs. And foods high in fermentable fibres, like vegetables and whole grains, feed our gut bacteria, which then produce short chain fatty acids able to trigger GLP-1 secretion. </p>
<p>This is why <a href="https://link.springer.com/article/10.1007/s10571-021-01079-2">high fat</a>, <a href="https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0115438&type=printable">high fibre</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6548554/">high protein diets</a> can all help you feel fuller for longer. It’s also why diet change is part of both weight and type 2 diabetes management. </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/thinking-about-bariatric-surgery-for-weight-loss-heres-what-to-consider-184153">Thinking about bariatric surgery for weight loss? Here's what to consider</a>
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</em>
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<h2>Not so fast …</h2>
<p>However, it’s not necessarily that simple for everyone. This system also means that when we diet, and restrict energy intake, <a href="https://joe.bioscientifica.com/view/journals/joe/221/1/T1.xml#:%7E:text=2%20diabetes%20mellitus.-,GLP%2D1RA%20improve%20glycaemic%20control%20and%20stimulate%20satiety%2C%20leading%20to,of%20action%20have%20been%20proposed.">we get more hungry</a>. And for some people that “<a href="https://pubmed.ncbi.nlm.nih.gov/21117971/#:%7E:text=Obesity%20is%20a%20consequence%20of,in%20energy%20intake%20and%20expenditure.">set point</a>” for weight and hunger might be different. </p>
<p>Some studies have shown GLP-1 levels, <a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0153-3">particularly after meals</a>, are lower in people with obesity. This could be from reduced production of GLP-1, or increased breakdown. The receptors that detect it might also be <a href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(22)00340-0/fulltext">less sensitive</a> or there might be fewer receptors. This could be because of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963138/">differences</a> in the genes that code for GLP-1, the receptors or parts of the pathways that regulate production. These genetic differences are things we can’t change. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="bagel with eggs, salmon, avocado inside" src="https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/515970/original/file-20230316-28-ja7k6o.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Foods with ‘good fats’ include eggs, avocados and salmon.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/bagel-sandwich-smoked-salmon-cream-cheese-2139659235">Shutterstock</a></span>
</figcaption>
</figure>
<h2>So, are injections the easier fix?</h2>
<p>While diet and drugs can both work, both have their challenges. </p>
<p>Medications like Ozempic can have <a href="https://www.ozempic.com/how-to-take/side-effects.html">side effects</a> including nausea, vomiting, diarrhoea, and issues in other organs. Plus, when you <a href="https://www.nytimes.com/2023/02/03/well/live/ozempic-wegovy-weight-loss.html">stop taking it</a> the feelings of suppressed appetite will start to go away, and people will start to feel hungry at their old levels. If you’ve lost lots of weight quickly, you may feel even hungrier than before. </p>
<p>Dietary changes have much fewer risks in terms of side effects, but the responses will take more time and effort. </p>
<p>In our busy modern society, costs, times, skills, accessibility and other pressures can also be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276670/">barriers to healthy eating</a>, feeling full and insulin levels. </p>
<p>Dietary and medication solutions often put the focus on the individual making changes to improve health outcomes, but <a href="https://link.springer.com/article/10.1007/s12571-021-01204-5">systemic changes</a>, that reduce the pressures and barriers that make healthy eating hard (like shortening work weeks or raising the minimum wage) are much more likely to make a difference.</p>
<p>It’s also important to remember weight is only <a href="https://bjsm.bmj.com/content/43/12/924.short?casa_token=wyp6Jrr0QOcAAAAA:GmtJTpwbt5kPZXSOlRYqA9bU3SiOrIhxhljSjeRy2hstQI1hF54l0pYsV2wi_MPnQEgLNMU4WOVJ">one part</a> of the health equation. If you suppress your appetite but maintain a diet high in ultra-processed foods low in micronutrients, you could lose weight but not increase your actual nourishment. So support to improve dietary choices is needed, regardless of medication use or weight loss, for true health improvements. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/stop-hating-on-pasta-it-actually-has-a-healthy-ratio-of-carbs-protein-and-fat-197416">Stop hating on pasta – it actually has a healthy ratio of carbs, protein and fat</a>
</strong>
</em>
</p>
<hr>
<h2>The bottom line</h2>
<p>The old quote: “<a href="https://www.sciencedirect.com/science/article/pii/S0014299918303595">Let food be thy medicine</a>” is catchy and often based on science, especially when drugs are deliberately chosen or designed to mimic hormones and compounds already naturally occurring in the body. Changing diet is a way to modify our health and our biological responses. But these effects occur on a background of our personal biology and our unique life circumstances. </p>
<p>For some people, medication will be a tool to improve weight and insulin-related outcomes. For others, food alone is a reasonable pathway to success. </p>
<p>While the science is for populations, health care is individual and decisions around food and/or medicine should be made with the considered advice of health care professionals. GPs and dietitians can work with your individual situation and needs.</p><img src="https://counter.theconversation.com/content/201870/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Beckett has received funding for research or consulting from Mars Foods, Nutrition Research Australia, NHMRC, ARC, AMP Foundation, Kellogg, and the University of Newcastle. She also works for Nutrition Research Australia. She is a member of committees/working groups related to nutrition or the Australian Academy of Science, the National Health and Medical Research Council and the Nutrition Society of Australia.</span></em></p>Ozempic uses semaglutide to mimic the role of a hormone naturally produced by the body to create feelings of fullness. Certain foods can do the same thing.Emma Beckett, Senior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1957242023-02-21T19:02:34Z2023-02-21T19:02:34ZWhat’s the ‘weight set point’, and why does it make it so hard to keep weight off?<figure><img src="https://images.theconversation.com/files/506742/original/file-20230127-13-9zv4bb.jpg?ixlib=rb-1.1.0&rect=0%2C49%2C6556%2C4315&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>If you’ve ever tried to lose weight but found the kilos return almost as quickly as they left, you’re not alone.</p>
<p>In fact, the challenge of maintaining weight loss is confirmed by research, including an analysis of 29 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/">long-term weight loss studies</a> that found more than half of the weight lost by participants was regained within two years, and more than 80% of lost weight was regained within five years.</p>
<p>When we regain weight, we tend to blame it on a lack of willpower. </p>
<p>But there’s a scientific reason many people return to their previous weight after dieting, and understanding the science – known as the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/">weight set point theory</a> – is key to achieving long-term weight loss.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-last-5-kilos-really-are-the-hardest-to-lose-heres-why-and-what-you-can-do-about-it-195725">The last 5 kilos really are the hardest to lose. Here’s why, and what you can do about it</a>
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<h2>What is the weight set point?</h2>
<p>We each have a predetermined weight – a set point – which our body protects. It’s the weight you’ll remember being at for a long period of time in your adult years (over 20 years of age) and it’s the weight you’ll remember bouncing back to after any bout of dieting.</p>
<p>It’s programmed in the early years of life – particularly during the first 2,000 days of life – from conception to five years of age. Our <a href="https://pubmed.ncbi.nlm.nih.gov/6538464/">genes</a> play a role in programming our weight set point. Just as DNA prescribes whether we’re shorter or taller than others, we’re <a href="https://fn.bmj.com/content/86/1/F2.2">born</a> with a tendency to be slim or overweight. But our genetic make-up is just a predisposition, not an inevitable fate.</p>
<p>Weight set point is also influenced by the environmental factors genes may be exposed to during pregnancy and the first years of life. It explains why some children who are fed a poor diet are more susceptible to unhealthy weight gain (due to their genetic make-up) while others are not. Research shows unhealthy weight gain during the early years of life is likely to persist throughout <a href="https://pubmed.ncbi.nlm.nih.gov/26696565/">adolescence and adulthood</a>. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Kids in gumboots standing in a row" src="https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/506744/original/file-20230127-23-9zv4bb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Your weight set point is programmed early in life.</span>
<span class="attribution"><span class="source">ben wicks/unsplash</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>Lastly, our body weight is influenced by the environment itself. For example, an unhealthy diet, sedentary lifestyle and poor sleep will result in an increase in your weight set point over time and at a rate of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151731/">0.5 kilograms per year</a>. </p>
<p>Our bodies work hard to keep our weight around our set point by adjusting our biological systems, regulating how much we eat, how we store fat and expend energy. This stems from our hunter-gatherer ancestors, whose bodies developed this survival response to adapt to periods of deprivation when food was scarce to protect against starvation. Unfortunately, this means our body is very good at protecting against weight loss but not weight gain.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/using-bmi-to-measure-your-health-is-nonsense-heres-why-180412">Using BMI to measure your health is nonsense. Here's why</a>
</strong>
</em>
</p>
<hr>
<h2>How our bodies work to protect our set point when we diet</h2>
<p>When we change our diet to lose weight, we take our body out of its comfort zone and trigger its survival response. It then counteracts weight loss, triggering <a href="https://pubmed.ncbi.nlm.nih.gov/25896063/">several physiological responses</a> to defend our body weight and “survive” starvation. </p>
<p>Our body’s survival mechanisms want us to regain lost weight to ensure we survive the next period of famine (dieting), which is why many people who regain weight after dieting end up weighing more than when they started.</p>
<p>Our bodies achieve this result in several ways.</p>
<p><strong>1. Our metabolism slows and our thyroid gland misfires</strong></p>
<p>Our metabolic rate – how much energy we burn at rest – is determined by how much muscle and fat we have. Muscle is more metabolically active than fat, meaning it burns more calories. Typically, when we diet to lose weight, we lose both fat and muscle, and the decrease in our calorie-burning muscle mass slows our metabolism, slowing the rate at which we lose weight.</p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/7632212/">Research</a> also shows that for every diet attempt, the rate at which we burn off food <a href="https://pubmed.ncbi.nlm.nih.gov/22535969/">slows by 15%</a> and that even after we regain lost weight, our metabolism <a href="https://pubmed.ncbi.nlm.nih.gov/27136388/">doesn’t recover</a>. But exercise can help restore and speed up our <a href="https://pubmed.ncbi.nlm.nih.gov/10956341/">metabolism</a> as it improves our muscle to fat ratio.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="An empty plate and a knife and fork wrapped in measuring tape" src="https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/506745/original/file-20230127-14-p5cuea.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Our metabolism doesn’t recover following each diet attempt.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>Dieting also affects our thyroid gland – the gatekeeper to our metabolism. When our thyroid functions correctly, it produces vital hormones that control our energy levels and metabolism, but when we restrict our food intake, <a href="https://pubmed.ncbi.nlm.nih.gov/16322796/">fewer hormones are secreted</a>, reducing the energy we burn at rest</p>
<p><strong>2. our energy sources are used differently</strong></p>
<p>Our bodies predominantly burn fat stores at rest, but when we diet and start losing weight, our body adapts for protection. It <a href="https://pubmed.ncbi.nlm.nih.gov/7572701/">switches</a> from using fat as its energy source to carbohydrates and holds onto its fat, resulting in less energy being burned at rest</p>
<p><strong>3. our appetite hormones adjust</strong></p>
<p>Appetite hormones play a large part in weight management. When we’re hungry, the stomach releases a hormone called ghrelin to let our brain know it’s time to eat. Our gut and fat tissue also release hormones to signal fullness and tell us it’s time to stop eating. </p>
<p>However, when we diet and deprive our bodies of food, these hormones work differently to defend our set point weight, suppressing feelings of fullness and <a href="https://pubmed.ncbi.nlm.nih.gov/22029981/">telling us to eat more</a>. Like our metabolism, appetite hormones don’t return to the same levels before dieting, meaning feelings of hunger can prevail, even after weight is regained</p>
<p><strong>4. our adrenal gland functions differently</strong></p>
<p>Our adrenal gland manages the hormone cortisol, which it releases when a stressor – <a href="https://pubmed.ncbi.nlm.nih.gov/10918539/">like dieting</a> – is imposed. Excess cortisol production and its presence in our blood leads to weight gain because it plays a vital role in how our bodies process, store and burn fat</p>
<p><strong>5. our brain works differently</strong></p>
<p>Typically, diets tell us to restrict certain foods or food groups to reduce our calorie intake. However, this heightens activity in our mesocorticolimbic circuit (the reward system in our brain) resulting in us <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">overeating</a> the foods we’ve been told to avoid. This is because foods that give us pleasure release feel-good chemicals called endorphins and a learning chemical called dopamine, which enable us to remember – and give in to – that feel-good response when we see that food. </p>
<p>When we diet, activity in our hypothalamus – the clever part of the brain that regulates emotions and food intake – also reduces, <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">decreasing our control and judgement</a>. It often triggers a psychological response dubbed the “what-the-hell effect” – the vicious cycle we enter when we indulge in something we feel we shouldn’t, feel guilty about it, and then go back for even more.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/can-you-be-overweight-and-healthy-182219">Can you be overweight and healthy?</a>
</strong>
</em>
</p>
<hr>
<h2>The take-home message</h2>
<p>We are biologically wired to protect our weight set point. Conventional diets, including the latest hype surrounding “intermittent fasting” and “keto”, fail to promote healthy eating and fail to address the weight set point. You’ll eventually regain the weight you lost.</p>
<p>Just as the problem is evolutionary, the solution is evolutionary too.</p>
<p>Successfully losing weight long-term comes down to: </p>
<ol>
<li><p>following evidence-based care from health-care professionals that have studied the science of obesity, not celebrities </p></li>
<li><p>losing weight in small manageable chunks you can sustain, specifically periods of weight loss, followed by periods of weight maintenance, and so on, until your goal weight is achieved</p></li>
<li><p>making gradual changes to your lifestyle to ensure you form habits that last a lifetime.</p></li>
</ol><img src="https://counter.theconversation.com/content/195724/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Dr Nick Fuller works for the University of Sydney and has received external funding for projects relating to the treatment of overweight and obesity. He is the author and founder of the Interval Weight Loss program.</span></em></p>If you’ve lost weight and then put it back on, it’s not because of a lack of willpower.Nick Fuller, Charles Perkins Centre Research Program Leader, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1952632023-01-26T13:24:11Z2023-01-26T13:24:11ZPeople blame and judge parents for children’s heavier weights<figure><img src="https://images.theconversation.com/files/503477/original/file-20230106-10808-bsbh5r.jpg?ixlib=rb-1.1.0&rect=237%2C1%2C721%2C537&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Would you hold the mother responsible for her daughter's weight?</span> <span class="attribution"><span class="source">Courtesy of Steve Neuberg, Arizona State University, and Jaimie Krems, Oklahoma State University</span></span></figcaption></figure><p><em>The <a href="https://theconversation.com/us/topics/research-brief-83231">Research Brief</a> is a short take about interesting academic work.</em> </p>
<h2>The big idea</h2>
<p>Americans stigmatize parents of heavier children, specifically <a href="https://doi.org/10.1177/09567976221124951">blaming them for their children’s weights</a>, according to experiments conducted by <a href="https://scholar.google.com/citations?user=CpXzPwgAAAAJ&hl=en&oi=ao">our</a> <a href="https://scholar.google.com/citations?user=ofYV4l0AAAAJ&hl=en&oi=ao">team</a> <a href="https://scholar.google.com/citations?user=qiWqHHYAAAAJ&hl=en&oi=ao">of</a> <a href="https://scholar.google.com/citations?user=brp7lrcAAAAJ&hl=en&oi=ao">psychologists</a>.</p>
<p>The more a person views parents as responsible for a child’s excess weight, the more likely they are to <a href="https://doi.org/10.1111/cob.12202">view such parents as bad parents</a> who are lazy, overindulgent and incompetent.</p>
<p>Our findings corroborate what parents of children with higher weights have reported for years: that other people – friends, other parents, strangers or <a href="https://www.nytimes.com/2023/01/20/well/family/childhood-obesity-guidelines.html">even their pediatricians</a> – <a href="https://doi.org/10.1111/cob.12202">might blame them, dislike them and think they are poor parents</a>. </p>
<h2>Why it matters</h2>
<p>In the U.S., <a href="https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/global-obesity-trends-in-children">about 1 in 3 children</a> have body mass indexes that would be categorized as overweight or obese. The number has <a href="https://www.cdc.gov/mmwr/volumes/70/wr/mm7037a3.htm?s_cid=mm7037a3_w">grown during the COVID-19 pandemic</a>, meaning an increasing number of parents face stigma on account of their child’s weight.</p>
<p>This <a href="https://doi.org/10.1016/j.acap.2021.09.019">parental weight stigma</a> is just beginning to receive serious scientific attention but could have major effects on parents, children and families. </p>
<p>For example, <a href="https://www.washingtonpost.com/blogs/on-parenting/post/ohio-mom-loses-custody-of-obese-son-should-the-government-penalize-parents-of-obese-children/2011/11/28/gIQA1v665N_blog.html">family courts</a> <a href="https://www.cbsnews.com/news/five-year-olds-removal-from-family-spotlights-obesity-intervention/">across the U.S.</a> and <a href="https://www.theguardian.com/society/2021/mar/10/two-teenagers-placed-in-foster-care-after-weight-loss-plan-fails">internationally</a> have removed children with obesity from parental custody in large part due to their children’s weights. Family separation can have massive <a href="https://socialchangenyu.com/review/the-harm-of-child-removal/">negative effects on children</a>. <a href="https://doi.org/10.1177/09567976221124951">Our work</a> suggests that if judges react as our study participants did, they may view parents of heavier children as being bad parents simply because their children are heavier. </p>
<p>In reality, <a href="https://www.ncbi.nlm.nih.gov/sites/books/NBK19935/">weight is not solely</a> <a href="https://doi.org/10.1093/bmb/ldx022">under personal control</a>. In fact, <a href="https://doi.org/10.1016/j.jada.2006.12.013">dieting can</a> <a href="https://doi.org/10.1093/emph/eow031">cause weight gain</a>. Excess weight arises from a <a href="https://www.ncbi.nlm.nih.gov/sites/books/NBK19935/">complex interplay of genes, environment, diet and activity</a>. </p>
<p>Psychologists also know that <a href="https://psycnet.apa.org/record/2005-16248-000">weight stigma is associated with pervasive negative consequences</a>, including bullying, ignorant comments and feelings of painful invisibility – as well as diminished educational and <a href="https://doi.org/10.1037/a0020860">economic opportunities</a> and <a href="https://doi.org/10.1177/0956797615601103">worse medical outcomes importantly not simply due to one’s weight</a>. Experiencing weight stigma, insidiously, <a href="https://doi.org/10.1038/s41591-020-0803-x">might itself facilitate weight gain</a> and cause other negative effects.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A child's feet standing on a digital scale." src="https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/505658/original/file-20230120-24-qchj1f.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Everyone loses in the blame game.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/childs-foot-on-fashionable-digital-scale-royalty-free-image/892826582">roman023/iStock via Getty Images Plus</a></span>
</figcaption>
</figure>
<h2>What still isn’t known</h2>
<p>If people blame and stigmatize parents of children with higher weights, what effects does it have on parents, on their children and on the parent-child interactions that are so important for healthy development? </p>
<p>We do not yet know, for example, if heavier children are aware people stigmatize their parents. If so, these children might not only be ashamed of their size, but also might erroneously feel responsible for how people treat their parents.</p>
<h2>How we do our work</h2>
<p>For this research, published in the journal Psychological Science, we ran <a href="https://doi.org/10.1177/09567976221124951">three experiments with over 1,000 U.S. participants</a> – about 75% white and 25% other races/ethnicities – over the course of 2022. </p>
<p>We randomly assigned participants to view one of four line drawings depicting a mother or father next to an 8-year-old daughter or son. We also included a short description of the parent and child. </p>
<p>In two of the line drawings and descriptions, the child was described and depicted as “healthy”-weight. In the other two, the child was depicted and described as having “obesity.” The parents were always depicted and described as being healthy-weight. This allowed us to conclude that study participants’ reactions to parents were due to their children’s weights, not the parents’.</p>
<p>We asked participants a few short questions about how good or bad a parent they thought the adult was. Participants also answered questions about what they believed influenced the child’s weight (as well as their academic performance and athleticism, to help obscure the focus of the study). Participants were given 100 “responsibility points” to allot to four factors that could be behind the child’s weight: parent behavior, child behavior, genetic factors and societal factors. </p>
<p><iframe id="wQDu1" class="tc-infographic-datawrapper" src="https://datawrapper.dwcdn.net/wQDu1/2/" height="400px" width="100%" style="border: none" frameborder="0"></iframe></p>
<p>As expected, people who viewed the child with obesity assigned more responsibility points to parent behavior and saw that parent as a worse parent. We found parent and child gender made little difference, <a href="https://doi.org/10.1016/j.acap.2021.09.019">consistent with other work</a>. </p>
<p>This is <a href="https://doi.org/10.1056/NEJMp1206519">consistent with previous research</a> showing people blame parents for children’s obesity more than people blame society or the kids themselves. </p>
<p>We also tested whether providing alternative explanations for the child’s weight would decrease the amount of blame parents received for it. When we told participants the child had a thyroid condition that caused her excess weight, they stigmatized the mother less, holding her less responsible.</p>
<p>Next, our team is exploring how parents’ own weight, income and race/ethnicity influences the stigma directed toward them on account of their child’s excess weight.</p><img src="https://counter.theconversation.com/content/195263/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>While excess weight arises from a complex interplay of genes, environment, diet and activity, new research finds Americans hold parents responsible for excess weight in their kids.Jaimie Arona Krems, Assistant Professor of Psychology, Oklahoma State UniversityDevanshi Patel, Ph.D. Candidate in Clinical Psychology, Oklahoma State UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1957252023-01-16T19:04:38Z2023-01-16T19:04:38ZThe last 5 kilos really are the hardest to lose. Here’s why, and what you can do about it<figure><img src="https://images.theconversation.com/files/500924/original/file-20221214-16-jfgqkd.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5458%2C3069&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">farhad ibrahimzade/unsplash</span>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>Anyone who has tried to lose weight will be familiar with these nine frustrating words: the last five kilos are the hardest to lose.</p>
<p>You’re just about to hit your target weight, but suddenly the scales won’t budge – even though you’re still following the same healthy diet, lifestyle habits and exercise plan.</p>
<p>There’s a scientific basis for why losing the last few kilos is hard, called the weight-loss plateau. But before you hit Google for one of those programs promising to help you lose the last five kilos, here’s some important information about why it occurs, and five simple things you can do to break through it.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/these-4-diets-are-trending-we-looked-at-the-science-or-lack-of-it-behind-each-one-136045">These 4 diets are trending. We looked at the science (or lack of it) behind each one</a>
</strong>
</em>
</p>
<hr>
<h2>Understanding the weight-loss plateau</h2>
<p>The weight-loss plateau is basic biology.</p>
<p>When your body registers something threatening its survival, it automatically triggers a series of <a href="https://pubmed.ncbi.nlm.nih.gov/25896063/">physiological responses to protect against the threat</a>.</p>
<p>So when we adjust our diet and reduce our calorie intake, our body registers we’re losing weight and believes it’s under threat. It makes adjustments for protection, reducing our metabolic rate and burning less energy, slowing the rate at which we lose weight. </p>
<p>It also secretes higher levels of an appetite hormone called ghrelin, which is known to increase hunger and promote the conservation of <a href="https://pubmed.ncbi.nlm.nih.gov/26042199/">fat stores</a>.</p>
<p>Research has shown this plateau starts to creep in anywhere between three and six months of weight loss, and then typically <a href="https://pubmed.ncbi.nlm.nih.gov/17904936/">weight regain occurs</a>. So for those needing to lose a large amount of weight, the plateau will be evident well before the last five kilos.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Feet on scales" src="https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/500945/original/file-20221214-5419-bqi4g7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Research has shown weight loss starts to plateau between three and six months.</span>
<span class="attribution"><span class="source">i yunmai/unsplash</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>A weight-loss plateau can be hard to break. Whatever the time frame, it’s a sign your previously successful approach to losing weight needs modification.</p>
<p>Here’s what you can do.</p>
<h2>1. Revisit your weight-loss goal</h2>
<p>The first and most important thing you may need to modify when you hit a weight-loss plateau is your definition of healthy body weight. </p>
<p>Ask yourself: what’s so special about the weight I’m trying to achieve?</p>
<p>Many people use the body mass index (BMI) to set their weight-loss goal but the number on the scales – and the score generated when you enter your weight and height into the BMI calculator – <a href="https://theconversation.com/using-bmi-to-measure-your-health-is-nonsense-heres-why-180412">is nonsense</a>. It doesn’t tell the whole story of what it means to be a healthy weight.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/using-bmi-to-measure-your-health-is-nonsense-heres-why-180412">Using BMI to measure your health is nonsense. Here's why</a>
</strong>
</em>
</p>
<hr>
<p>This is because the BMI calculator misses two more meaningful measures: body fat percentage and body fat distribution.</p>
<p>If you’ve been exercising regularly as part of your weight-loss plan, you’ll have gained muscle, or improved your muscle-to-fat ratio, and muscle is heavier than body fat, impacting the number on the scales.</p>
<p>You’re also likely to have changed where fat is distributed in your body, reducing the amount of <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2011.03503.x">unhealthy fat</a> stored around the stomach, close to the organs, thus <a href="https://academic.oup.com/jcem/article/95/4/1777/2597063?login=false">reducing your risk of disease</a>.</p>
<p>So grab the tape measure, check how your clothes fit, and think about how you feel to confirm whether you really need to lose those final few kilos. Work towards a waist circumference of about 80cm for women and about 90-94cm for men.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Salad in a bowl" src="https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=444&fit=crop&dpr=1 600w, https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=444&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=444&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=559&fit=crop&dpr=1 754w, https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=559&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/500946/original/file-20221214-16-7n01ee.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=559&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Revisit your weight-loss goal.</span>
<span class="attribution"><span class="source">farhad ibrahimzade/unsplash</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<h2>2. Focus on meal size throughout the day</h2>
<p>The current fad is intermittent fasting. This often means breakfast is the first to be scrapped from the menu in an attempt to cut calories from the diet and shorten the time you’re allowed to eat throughout the day. But when you eat and how much you eat at each meal does matter, and it’s breakfast that’s the most important. </p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Controlled research studies</a> have shown this is the time when your body best uses the calories you put in – in fact, it burns the calories from a meal two-and-a-half times more efficiently in the morning compared with the evening. Instead of reducing your eating window, load up your breakfast and reduce the size of your evening meal.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-are-fasting-diets-and-do-they-help-you-lose-weight-76644">What are 'fasting' diets and do they help you lose weight?</a>
</strong>
</em>
</p>
<hr>
<h2>3. Consider more strength-building exercises</h2>
<p>Relying on diet alone to lose weight can reduce muscle along with body fat. This slows your metabolism, and makes it harder to keep the weight off in the long term. </p>
<p>Any physical activity will go a long way to preserving your muscle mass, but it’s important to incorporate a couple of days of strength-building exercises in your weekly exercise routine. Exercises using body weight – like push-ups, pull-ups, planks and air squats – are just as effective as lifting weights in the gym.</p>
<h2>4. Review your food intake</h2>
<p>As you lose weight, your body requires less fuel, so reviewing and adjusting your calorie intake is essential when you hit a weight-loss plateau. </p>
<p>Generally speaking, you need to consume <a href="https://www.niddk.nih.gov/bwp">10% fewer calories</a> when you reduce your weight by 10%, just to maintain the new weight. But this shouldn’t mean deprivation or starvation. Instead, you should be focusing on an abundance of nutrient-dense foods and keeping the treats and takeaway to just once per week. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/whats-this-longevity-diet-and-will-it-really-make-you-live-longer-189140">What's this 'longevity' diet, and will it really make you live longer?</a>
</strong>
</em>
</p>
<hr>
<h2>5. Check your stress</h2>
<p>Stress will derail your weight-loss success. Stress increases your body’s production of cortisol, promoting fat storage and triggering unhealthy food cravings. </p>
<p>The best type of stress management is exercise. To encourage more exercise, take up something you enjoy, no matter what it is. But make sure to include variety, as doing the same routine every day is a sure-fire way to get bored and avoid activity, and can also make it hard to hit your goals.</p>
<h2>The bottom line</h2>
<p>A weight-loss plateau is frustrating and can derail your diet attempt.</p>
<p>Understanding why the weight-loss plateau occurs, making sure the weight-loss target you’ve set is realistic, and following the steps above will get you back on track.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/hoping-to-get-in-shape-for-summer-ditch-the-fads-in-favour-of-a-diet-more-likely-to-stick-122648">Hoping to get in shape for summer? Ditch the fads in favour of a diet more likely to stick</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/195725/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Dr Nick Fuller works for the University of Sydney and has received external funding for projects relating to the treatment of overweight and obesity. He is the author and founder of the Interval Weight Loss program.</span></em></p>We always hear the last five kilos are the hardest to lose when dieting. The number is made up, but the principle is correct – it’s called the weight-loss plateau.Nick Fuller, Charles Perkins Centre Research Program Leader, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1974162023-01-11T19:08:43Z2023-01-11T19:08:43ZStop hating on pasta – it actually has a healthy ratio of carbs, protein and fat<figure><img src="https://images.theconversation.com/files/503943/original/file-20230111-13-a23ca3.jpg?ixlib=rb-1.1.0&rect=35%2C26%2C5955%2C3961&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://images.pexels.com/photos/1279330/pexels-photo-1279330.jpeg?auto=compress&cs=tinysrgb&w=1260&h=750&dpr=2">Pexels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>New year, new you, new diet. It’s a familiar refrain. One popular dieting technique is to create a food blacklist. Quitting “carbs” or packaged foods is common, which can mean avoiding supermarket staples like pasta. </p>
<p>But do we really need to ban pasta to improve our diets? </p>
<p>This is what we call a reductionist approach to nutrition, where we describe a food based on just one of its key components. Pasta isn’t just carbohydrates. One cup (about 145 grams) of cooked pasta has about <a href="https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F006456">38g of carbohydrates</a>, 7.7g of protein and 0.6g of fats. Plus, there’s all the water that is absorbed from cooking and lots of vitamins and minerals. </p>
<p>“But pasta is mostly carbs!” I hear you cry. This is true, but it’s not the whole story. We need to think about context. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/ive-indulged-over-the-holidays-if-im-healthy-the-rest-of-the-time-does-it-matter-195643">I've indulged over the holidays. If I'm healthy the rest of the time, does it matter?</a>
</strong>
</em>
</p>
<hr>
<h2>Your day on a plate</h2>
<p>You probably know there are <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-energy">recommendations</a> for how much energy (kilojoules or calories) we should eat in a day. These recommendations are based on body size, sex and physical activity. But you might not realise there are also recommendations about the profile of macronutrients – or types of food – that supply this energy. </p>
<p>Fats, carbs and proteins are macronutrients. Macronutrients are broken down in the body to produce energy for our bodies.</p>
<p><a href="https://www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/macronutrient-balance">Acceptable Macronutrient Distribution Ranges</a> describe the ratio or percentage of macronutrients that should provide this energy. These ranges are set by experts based on health outcomes and models of healthy eating. They aim to make sure we get enough, but not too much, of each macro. Consuming too much or too little of any type of food can have consequences for health. </p>
<p>The ratios are also designed to make sure we get enough of the vitamins and minerals that come with the energy in the foods we typically eat. We should get 45–65% of our energy from carbohydrates, 10–30% from proteins, and 20–35% from fats.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="uncooked ravioli" src="https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/503955/original/file-20230111-26-4nnamw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">If weight loss is a health goal, then looking at serving might be better than blacklisting food types.</span>
<span class="attribution"><a class="source" href="https://images.unsplash.com/photo-1465911817134-741b5e473a1b?ixlib=rb-4.0.3&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1774&q=80">Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-is-the-carnivore-diet-and-is-it-a-bad-idea-189464">What is the 'carnivore diet' and is it a bad idea?</a>
</strong>
</em>
</p>
<hr>
<h2>Mangia pasta</h2>
<p>Macronutrient ratios mean it can be healthy to eat up to between 1.2 and 6.5 times more carbohydrates in a day than protein – since each gram of protein has the same amount of energy as a gram of carbohydrates. </p>
<p>The ratio of carbs to protein in pasta is 38g to 7.7g, which equates to roughly a 5:1 ratio, well within the acceptable macronutrient distribution range. Meaning pasta actually has enough protein to balance with the carbohydrates. This isn’t just because of the eggs in pasta either. Wheat is another source of protein, making up about <a href="https://link.springer.com/chapter/10.1007/978-3-030-90673-3_4">20% of the proteins eaten</a> globally. </p>
<p>If you are worried about the calorie levels and weight gain, that’s not so simple either. </p>
<p>In the context of an otherwise healthy diet, people have been shown to <a href="https://bmjopen.bmj.com/content/bmjopen/8/3/e019438.full.pdf">lose more weight</a> when their diet includes pasta regularly. And, a <a href="https://www.sciencedirect.com/science/article/pii/S0939475317301606">systematic review</a> of ten different studies found pasta was better for post-meal blood glucose levels than bread or potatoes. </p>
<p>Instead of quitting spaghetti, consider reducing portion sizes, or switching to wholegrain pasta, which has a higher fibre content which has <a href="https://www.sciencedirect.com/science/article/abs/pii/S0195666316303166">benefits</a> for gut health and can help you feel fuller longer. </p>
<p>Gluten-free pasta has <a href="https://www.nutritionvalue.org/Pasta%2C_gluten_free_56140100_nutritional_value.html#:%7E:text=Pasta%2C%20gluten%20free%20contains%20251,mg%20of%20cholesterol%20per%20serving.">slightly less protein</a> than wheat pasta. So, despite being healthier for people with gluten intolerance, there are no increased health benefits in switching to gluten-free pasta for most of us. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Plate of flat pasta with broccoli and ham" src="https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=417&fit=crop&dpr=1 600w, https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=417&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=417&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=524&fit=crop&dpr=1 754w, https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=524&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/503946/original/file-20230111-14-b31ru3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=524&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Pasta really is better the next day. Leftovers are lower in calories when cooled and reheated.</span>
<span class="attribution"><a class="source" href="https://images.unsplash.com/photo-1607118750694-1469a22ef45d?ixlib=rb-4.0.3&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2787&q=80">Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/no-serving-sizes-on-food-labels-dont-tell-us-how-much-we-should-eat-123755">No, serving sizes on food labels don't tell us how much we should eat</a>
</strong>
</em>
</p>
<hr>
<h2>Pass the pesto and the leftover bolognese</h2>
<p>Pasta is also not typically eaten alone. So, while some warn about the dangers of blood sugar spikes when eating “<a href="https://loseitblog.com/2019/11/23/dressing-up-naked-carbs-to-make-more-filling-meals-and-snacks/#:%7E:text=Naked%20carbs%20are%20simple%20carbohydrates,a%20glass%20of%20fruit%20juice.">naked carbs</a>” (meaning just carbs with no other foods), this typically isn’t a risk for pasta. </p>
<p>When pasta provides the base of a meal, it can be a vehicle to help people eat more vegetables in smooth or chunky vegetable sauces. For kids (or fussy adults) pasta sauce can be a great place to <a href="https://www.bbcgoodfood.com/recipes/pasta-tomato-hidden-veg-sauce">hide pureed or grated vegetables</a>. </p>
<p>Not eating pasta alone is also important for the protein profile. Plant foods are typically not <a href="https://www.healthline.com/nutrition/incomplete-protein#definition">complete proteins</a>, which means we need to eat combinations of them to get all the different types of amino acids (the building blocks of proteins) we need to survive. </p>
<p>But pasta, even though we often focus on the carbs and energy, packs a good nutritional punch. Like most foods, it isn’t just macronutrients it also has micronutrients. </p>
<p><a href="https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F006456">One cup</a> of cooked pasta has about a quarter of our daily recommended intakes of vitamins B1 and B9, half the recommended intake of selenium, and 10% of our iron needs. </p>
<p>The news for pasta gets even better when we eat it as leftovers. When pasta is cooked and cooled, some of the carbohydrates <a href="https://pubs.rsc.org/en/content/articlehtml/2020/fo/d0fo00849d">convert to resistant starch</a>. This starch gets its name from being resistant to digestion, so it contributes less energy and is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7022949/">better for blood sugar levels</a>. So, your leftover pasta, even if you reheat it, is lower in calories than the night before.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="colourful donuts on plate" src="https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/503952/original/file-20230111-22-dw9ckv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Pasta offers more in nutritional terms than some other ‘carb’ foods.</span>
<span class="attribution"><a class="source" href="https://images.unsplash.com/photo-1516919549054-e08258825f80?ixlib=rb-4.0.3&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1770&q=80">Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<h2>Look a little closer at ‘carb’ choices</h2>
<p>There is a lot of talk about reducing intakes of carbohydrates for weight loss, but remember carbs come in different forms and in different foods. </p>
<p>Some of them, like pasta, bring other benefits. Others like cakes and lollies, add very little else. When we talk about reducing intake of refined carbohydrates, think first of sweets that are eaten alone, before you cut the staple carbohydrates that are often served with vegetables – arguably the healthiest core food group!</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-how-to-work-out-how-much-food-you-should-eat-30894">Health Check: how to work out how much food you should eat</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/197416/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Beckett has received funding for research or consulting from Mars Foods, Nutrition Research Australia, NHMRC, ARC, AMP Foundation, Kellogg, and the University of Newcastle. She is a member of committees/working groups related to nutrition or the Australian Academy of Science, the National Health and Medical Research Council and the Nutrition Society of Australia.</span></em></p>Low carb diets are popular and pasta is often in the firing line for those who think it might contribute to weight gain. But your favourite dinner is being unfairly maligned!Emma Beckett, Senior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1936862022-11-07T10:07:55Z2022-11-07T10:07:55ZBulking and cutting: is it safe for your metabolism?<figure><img src="https://images.theconversation.com/files/493475/original/file-20221104-25-2u0vl2.jpg?ixlib=rb-1.1.0&rect=0%2C10%2C6720%2C4456&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">People may use 'mass gainer' shakes during the bulking phase to help build muscle.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-arab-guy-drinking-protein-shake-2060144231">Prostock-studio/ Shutterstock</a></span></figcaption></figure><p>If you’ve ever spent any time online trying to figure out the best way to build muscle or get in shape, you’ve probably come across a celebrity, athlete or fitness influencer somewhere advocating for the “bulking and cutting” method.</p>
<p>While this method certainly isn’t new – indeed, it first became a phenomenon in the 1960s thanks to bodybuilders – it continues to be popular, <a href="https://link.springer.com/article/10.1007/s40519-022-01470-y">even among amateurs</a>, because many claim it’s the best dietary method for efficiently building muscle while also losing fat. But this could actually be harmful, especially if followed for a long period of time. </p>
<p>Bulking and cutting involves two distinct phases, which can lead to <a href="https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0302-y/tables/1">significant fluctuations in weight</a> – at least for bodybuilders.</p>
<p>During the <a href="https://link.springer.com/article/10.1007/s40279-015-0329-4">bulking phase</a>, you consume a calorie surplus, usually with a diet <a href="https://www.pagepressjournals.org/index.php/bam/article/view/6247">high in both protein and carbohydrates</a>. This is supposed to promote an “anabolic” (building) state, where you can build new muscle tissue and grow in size. For bodybuilders, this phase normally takes place during the off-season, when they aren’t competing. But many people who aren’t bodybuilders may choose to bulk during the colder months.</p>
<p>Bulking also tends to lead to an increase in fat, which is why the <a href="https://journals.lww.com/nsca-jscr/Fulltext/2021/09000/Dietary_Strategies_of_Modern_Bodybuilders_During.28.aspx?context=LatestArticles&casa_token=_RfPufk2njIAAAAA:lnZJg2BHF7L7IjkOlkip9lsxNRmJVWPnHf6x4Z8_ZMkvIjXgF52y68UCq7yj6ak8fLbnpHSa7Gudpfwlpa_nDNFiW7gaW3U">cutting phase</a> is needed afterwards. This phase involves eating in a calorie deficit in order to promote a “catabolic” (breakdown) state which will lead to fat loss and enhanced muscle definition. </p>
<p>On average, a bulk is <a href="https://pagepressjournals.org/index.php/bam/article/view/6247">typically</a> 4-6 weeks and a cut is typically longer, around 6-8 weeks.</p>
<h2>Your metabolism</h2>
<p>Increasingly, there are concerns online that bulk and cut cycles can “break” your metabolism. Indeed, this concern does have some element of truth – though it isn’t quite that straightforward. </p>
<p>Research does show that extreme weight loss – losing more than 28kg over ten to 23 weeks – can lower your <a href="https://academic.oup.com/ajcn/article-abstract/49/1/93/4716282">resting metabolic rate</a> (the number of calories your body burns before doing any sort of physical activity), at least in obese study participants. However, it’s currently uncertain whether or not this change remains permanent. This is why gradual weight loss is better, as research shows it <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-gradual-weight-loss-v-rapid-weight-loss-on-body-composition-and-rmr-a-systematic-review-and-metaanalysis/427E2A512D278FC053CEBB73995FEEFC">preserves your resting metabolic rate</a> better.</p>
<p>In addition, the more weight gained during a bulk, the more likely there is to be an increase in fat, too. More body fat means less <a href="https://www.jci.org/articles/view/10842">insulin sensitivity</a>. With time, this could lead to <a href="https://diabetesjournals.org/care/article/30/6/1562/30745/Effect-of-BMI-on-Lifetime-Risk-for-Diabetes-in-the">type 2 diabetes</a>. And, ironically, this can make it more difficult to build muscle, as <a href="https://diabetesjournals.org/diabetes/article/64/5/1615/40464/Lipid-Induced-Insulin-Resistance-Is-Associated">insulin needs to work properly</a> in order to do so. But, at least in the short term, research shows that two weeks of overeating does not appear to blunt your ability to <a href="https://journals.physiology.org/doi/full/10.1152/ajpendo.00344.2019">build muscle</a>, even in people who are overweight. </p>
<figure class="align-center ">
<img alt="An assortment of meals in black takeaway boxes." src="https://images.theconversation.com/files/493476/original/file-20221104-19-8cme2c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/493476/original/file-20221104-19-8cme2c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/493476/original/file-20221104-19-8cme2c.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/493476/original/file-20221104-19-8cme2c.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/493476/original/file-20221104-19-8cme2c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/493476/original/file-20221104-19-8cme2c.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/493476/original/file-20221104-19-8cme2c.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">A short-term bulk is likely to be safe, especially if you focus on healthy foods.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/vegetable-pie-cherry-tomatoes-olives-avocado-1207610338">inspired_by_the_light/ Shutterstock</a></span>
</figcaption>
</figure>
<p>Bulking phases can also lead to an increase in the <a href="https://pubmed.ncbi.nlm.nih.gov/23543656/">number of fat cells</a>, more so on a severe bulk. While dieting can reduce the fat actually stored in these cells, it doesn’t reduce the <a href="https://www.nature.com/articles/ncb3122">number of fat cells</a> we have. This may make it easier to gain weight in the future.</p>
<p>The relentless focus on nutrition with bulking and cutting could also result in disordered eating. Indeed, in a 2019 study of 348 female <a href="https://www.tandfonline.com/doi/full/10.1080/17461391.2019.1698659?casa_token=tod8_XLKMxMAAAAA%253ALSf1Mlrp5CwS5nVHI4gsfkGTs0UzprjOYb83qkMzQezTsBIwNET5BFmcbrEkBnfMrZL-U1sVQhG-">bodybuilders</a>, 47% were identified as having an eating disorder, while nearly half had used methods such as purging to control their weight. Whether a similar relationship exists in men has not been established.</p>
<h2>How to do it safely</h2>
<p>Ultimately, severe weight fluctuations are associated with greater risk of <a href="https://link.springer.com/article/10.1007/s10654-007-9167-5">poor health</a> and <a href="https://www.nature.com/articles/0803739">metabolic syndrome</a> (the combination of diabetes, obesity and high blood pressure). So if you are planning to try bulking and cutting for whatever reason, it’s important to do it safely and without extremes to avoid risk of harm. </p>
<p>Some people online advocate for the “dirty bulking” method to achieve rapid weight (and muscle) gain. This is done by consuming large amounts of calories, with no foods off limits. Some people may also use high calorie shakes and “mass gainers” (high calorie protein shakes) during this period. </p>
<p>But eating too many processed foods can lead to an increase in cholesterol and blood sugar levels, which may lead to cardiovascular disease and diabetes over time. Even as little as four weeks eating an unhealthy, high-calorie diet can see young, healthy adults begin to show changes in their body that are associated with <a href="https://link.springer.com/article/10.2119/molmed.2009.00037#Sec10">type 2 diabetes</a>. Dirty bulking can also lead to a potential <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/">increase in liver fat</a>, which can ultimately lead to liver damage in the form of <a href="https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease/">non-alcoholic fatty liver disease</a>. </p>
<p>There’s no evidence that a dirty bulk is any better than a clean bulk for <a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.91481.2008">building muscle</a>. But given the potential harms that may come from an unhealthy, high-calorie diet – even just for a couple of muscles – it’s probably best avoided.</p>
<p>During the cutting phase, it’s important to avoid using extreme methods such as supplements that promise to help you shed weight. Not only is there no evidence these work, some have even been associated with causing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2773866/">liver toxicity</a>. </p>
<p>While bulking and cutting may be a popular method, there’s little evidence to suggest it’s superior for building muscle or losing fat over <a href="https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition_can_trained_individuals_build.3.aspx">other methods</a>. But if you really want to try it, it’s best to do this in a “clean” way. During the bulking phase, avoid processed, high fat and high sugar foods. Focus on eating nutrient-dense foods, and only increase calories moderately (by around <a href="https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full">500 calories</a> daily) to avoid excess weight gain.</p>
<p>When cutting, reduce calories moderately with the aim of <a href="https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20">only losing</a> 0.5% to 1% of your body weight per week – so 0.4kg to 0.8kg per week for a person who is 80kg. Not only is this safer, it will still help you achieve your desired fat loss without muscle loss. </p>
<p>Of course, you may be able to gain muscle without gaining any fat, by only moderately increasing the amount of calories you eat daily. This will make it possible to <a href="https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition_can_trained_individuals_build.3.aspx">gain muscle slowly over time</a>, while minimising fat gain.</p><img src="https://counter.theconversation.com/content/193686/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christopher Gaffney conducts nutrition research in collaboration with Team Nutrition.</span></em></p>Though the method is popular, it may come with some risks if done improperly.Christopher Gaffney, Senior Lecturer in Integrative Physiology, Lancaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1819422022-04-27T04:42:46Z2022-04-27T04:42:46ZRestricting calories leads to weight loss, not necessarily the window of time you eat them in<figure><img src="https://images.theconversation.com/files/459934/original/file-20220427-18-4z97hn.jpg?ixlib=rb-1.1.0&rect=19%2C0%2C6355%2C4357&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Results of a <a href="https://pubmed.ncbi.nlm.nih.gov/35443107/">new weight loss study</a> were published this week, leading to headlines proclaiming intermittent fasting “<a href="https://techilive.in/why-intermittent-fasting-isnt-a-magic-diet-trick-after-all/">isn’t a magic diet trick after all</a>”. </p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1517708868117225474"}"></div></p>
<p>The researchers aimed to test whether adding a restriction on what time of day you were allowed to eat (or not) to the usual low calorie (or kilojoule) diet led to greater weight loss compared to just following a low calorie diet. They recruited 139 adults whose average weight was 88 kilograms and age 32 years. </p>
<p>The participants were randomised to follow either the low calorie diet that had reduced their usual daily energy intake by 25%, or the same low calorie diet with the addition of a time period during which they were allowed to eat in an eight-hour window between 8am and 4pm each day. </p>
<p>This approach is called “time-restricted eating” or a “16-hour intermittent fast”. Both groups received support from health coaches to follow their diets for 12 months.</p>
<p>Results showed that after one year, people in both groups lost 7-10% of their baseline body weight. While the low calorie group lost an average of 6.3 kilograms, the low calorie plus time restricted eating group lost 8 kilograms. Although there was a 1.8 kilogram difference between the groups, it was not a statistically significant difference. </p>
<p>Participants in both groups also had better blood sugar and blood fat levels and improved insulin sensitivity, but again there was no significant differences between groups.</p>
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<em>
<strong>
Read more:
<a href="https://theconversation.com/what-are-fasting-diets-and-do-they-help-you-lose-weight-76644">What are 'fasting' diets and do they help you lose weight?</a>
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</em>
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<p>There are four reasons this weight loss trial is important.</p>
<h2>1. It wasn’t based in the US</h2>
<p>Most intermittent fasting studies have been conducted in the United States. This trial was done in China and recruited people in Guangzhou, so it provides important data using a culturally sensitive, prescribed calorie restriction over 12 months.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Family eating around a table" src="https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/459935/original/file-20220427-22-aiz4mx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">This study was based in China, one of few intermittent fasting studies based outside the US.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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</figure>
<h2>2. It showed small extra time restrictions on eating don’t make much difference</h2>
<p>In their normal lives, the participants in Guangzhou had a usual window for daily eating of about 10.5 hours. Studies in other populations, particularly the US, show about 90% of adults have an eating window of 12 hours, with only 10% of adults having an overnight fasting period <a href="https://pubmed.ncbi.nlm.nih.gov/33466692/">greater than 12 hours</a>. </p>
<p>For more than 50% of people in countries like the US, the overnight fast is less than nine hours, meaning they eat over a 15 hour time period each day. So in the current study, the time restriction on eating was only minor – at about two hours less per day than what’s usual for people in China. This would not have been too big a difference from usual. </p>
<p>The researchers also reported that in China, the biggest meal is usually eaten in the middle of the day, so that was not influenced by the time restriction. In countries where the evening meal is the biggest or people snack all evening, then time restriction may still be a beneficial way to reduce intake. </p>
<p>A <a href="https://pubmed.ncbi.nlm.nih.gov/32365676/">2020 review of 19 studies</a> that used time-restricted intermittent fasting found it was an effective treatment for adults with obesity, leading to greater loss of body weight and body fat, with significantly lower systolic blood pressure and blood glucose. </p>
<h2>3. It showed support is imperative</h2>
<p>Both groups in this trial were given a lot of support to adhere to the kilojoule-restricted diet. They were provided with one meal replacement shake per day for the
first six months, to make it easier to follow the kilojoule restriction and help improve adherence to the diet.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Woman looking at phone" src="https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=337&fit=crop&dpr=1 600w, https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=337&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=337&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/459936/original/file-20220427-22-s5jr2r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Participants had support from health coaches over the phone, apps and information sessions.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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</figure>
<p>They also received dietary counselling from trained health coaches for the 12 months of the trial. They received dietary information booklets that included advice on portion size and sample menus. They were encouraged to weigh foods to improve their accuracy in reporting kilojoule intakes and were required to keep a daily log with photographs of foods eaten and the time, using the study app. </p>
<p>They also received follow-up calls or app messages twice a week and met with the health coach individually every two weeks for the first six months. In the second six months, they continued to fill out their dietary records for three days per week and received weekly follow-up telephone calls and app messages and met with a health coach monthly. They also attended monthly health-education sessions. </p>
<p>This was a lot of support and is very important. Receiving long-term support to achieve health behaviour changes typically achieves <a href="https://pubmed.ncbi.nlm.nih.gov/24307184/">a weight loss of 3–5% of body weight</a>, which significantly lowers risk of weight-related health conditions, including a 50% lower risk of developing type 2 diabetes over eight years.</p>
<h2>4. Even with good adherence, individual weight loss varies</h2>
<p>Individual weight loss responses were very variable, even though adherence was high in this trial. </p>
<p>About 84% of participants adhered to the prescribed daily calorie targets and time restricted eating period. Weight loss at 12 months varied from 7.8 to 4.7 kilograms in the low calorie only group, and 9.6 to 6.4 kilograms in the low calorie plus time-restricted eating group.</p>
<p>As we have seen many times previously, this study confirms there is no one best diet for weight loss. It also shows small decreases in the window of time you’re eating probably won’t make a difference to weight loss.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-whats-the-best-diet-for-weight-loss-21557">Health Check: what's the best diet for weight loss?</a>
</strong>
</em>
</p>
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<img src="https://counter.theconversation.com/content/181942/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Clare Collins is a Laureate Professor in Nutrition and Dietetics at the University of Newcastle, NSW and a Hunter Medical Research Institute (HMRI) affiliated researcher. She is a National Health and Medical Research Council (NHMRC) Leadership Fellow and has received research grants from NHMRC, ARC, MRFF, HMRI, Diabetes Australia, Heart Foundation, Bill and Melinda Gates Foundation, nib foundation, Rijk Zwaan Australia, WA Dept. Health, Meat and Livestock Australia, and Greater Charitable Foundation. She has consulted to SHINE Australia, Novo Nordisk, Quality Bakers, the Sax Institute, Dietitians Australia and the ABC. She was a team member conducting systematic reviews to inform the 2013 Australian Dietary Guidelines update and the Heart Foundation evidence reviews on meat and dietary patterns.</span></em></p>A new study on intermittent fasting didn’t find much of an effect, but the participants usual diet patterns may have something to do with it.Clare Collins, Laureate Professor in Nutrition and Dietetics, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1663802021-09-01T15:25:43Z2021-09-01T15:25:43ZGrazing, gorging or skipping: which is better for weight loss?<figure><img src="https://images.theconversation.com/files/418842/original/file-20210901-17-1j0j0ou.jpg?ixlib=rb-1.1.0&rect=10%2C0%2C3398%2C2626&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Some people believe eating many small meals will boost your metabolism.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/small-portion-food-on-big-plate-74597800">OPOLJA/ Shutterstock</a></span></figcaption></figure><p>When it comes to diet and health, especially losing weight, most of the focus has been on what you eat and how much you’re eating. While eating fewer calories than you’re taking in is key to weight loss, another important factor is <a href="https://formnutrition.com/inform/how-often-should-you-eat-and-when-to-help-manage-your-weight/">how you eat</a> – such as how many times you eat a day.</p>
<p>In recent years, much attention has been put on meal patterns. While some diets suggest that the key to losing weight is to only eat <a href="https://www.healthline.com/health/one-meal-a-day">one meal a day</a>, other popular diets suggest people should eat up to <a href="https://www.prevention.com/food-nutrition/g20450524/i-tried-eating-6-meals-a-day-and-here-s-what-happened/">six small meals a day</a>. Many of us have also been brought up to eat <a href="https://www.bbc.co.uk/news/magazine-20243692">three meals per day</a> – so which is best?</p>
<p>Many diet plans also follow a three-square-meals eating pattern. Having such a rigid approach may leave people feeling hungry between meals. This can lead to people <a href="https://www.bda.uk.com/resource/weight-loss.html">snacking between meals</a>, potentially overeating in the process. </p>
<p>But while snacking between meals was long seen as a way to stave off hunger, some <a href="https://pubmed.ncbi.nlm.nih.gov/855813/">early studies</a> showed that eating more meals a day was linked with <a href="https://pubmed.ncbi.nlm.nih.gov/855813/">lower bodyweight</a>. Since then, research has looked at a variety of different eating patterns, ranging from “nibbling” (up to 17 small meals per day) to “gorging” (two to three meals a day). </p>
<p>There is a popular belief that nibbling increases your metabolism, but this is not the case. There <a href="https://pubmed.ncbi.nlm.nih.gov/2674713">is evidence</a> from one study that nibbling causes a less pronounced insulin spike after mealtimes compared to gorging. This indicates better blood-sugar control, which may be indirectly linked to managing weight better by storing less fat. But pending more research, nibbling may not actually <a href="https://pubmed.ncbi.nlm.nih.gov/7076516/">burn more calories</a> than <a href="https://pubmed.ncbi.nlm.nih.gov/11319656/">gorging</a>. </p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/11319656/">Subsequent studies</a> which looked at the effect of eating between two and four meals per day have failed to show whether nibbling or gorging is <a href="https://pubmed.ncbi.nlm.nih.gov/32437566/">more beneficial</a> to weight loss. Some studies show that eating more frequently helps with <a href="https://pubmed.ncbi.nlm.nih.gov/26024494/">weight loss</a>, but this can also <a href="https://pubmed.ncbi.nlm.nih.gov/23404961/">increase hunger</a> and impair your ability to <a href="https://pubmed.ncbi.nlm.nih.gov/24268866/">clear fat</a> from the blood – an important factor in cardiovascular disease risk.</p>
<p>But the way we eat has changed over many decades, with more of us <a href="https://www.limeconsultancy.net/wp-content/uploads/2015/01/food_analysis.pdf">snacking</a> or following other patterns of eating, such as <a href="https://www.bbc.co.uk/news/health-48478529">intermittent fasting</a>, which advocate decreasing the number of meals eaten or leaving more time between meals. It’s thought that such eating patterns will help the body better lose weight. </p>
<figure class="align-center ">
<img alt="Breakfast, lunch, and dinner ready to be eaten." src="https://images.theconversation.com/files/418844/original/file-20210901-19-pa3n2y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/418844/original/file-20210901-19-pa3n2y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/418844/original/file-20210901-19-pa3n2y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/418844/original/file-20210901-19-pa3n2y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/418844/original/file-20210901-19-pa3n2y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/418844/original/file-20210901-19-pa3n2y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/418844/original/file-20210901-19-pa3n2y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Three square meals a day is one of the most common eating patterns.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/breakfast-lunch-dinner-healthy-eating-day-1711410334">Yulia Furman/ Shutterstock</a></span>
</figcaption>
</figure>
<p>These diets are based on an understanding of our body’s different metabolic states. After we eat, our body goes into the <a href="https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/654168">postprandial state</a>. During this state, which can last for several hours, the body stores energy from the food we’ve just eaten – often as fat. The postabsorptive (or fasted) period is when the body begins to burn through store fuel, which only really begins around ten or more hours after a meal.</p>
<p>When we follow a traditional eating pattern of three meals a day, we tend to spend a large part of our time (12 hours or more) in the <a href="https://pubmed.ncbi.nlm.nih.gov/10975048/">postprandial state</a>, with very little time in a truly fasted state. This is exaggerated further with grazing or “nibbling” eating patterns. Intermittent fasting diets are based on the idea that reducing meal frequency will ensure your body spends more time in the fasted state. It’s thought that this will <a href="https://pubmed.ncbi.nlm.nih.gov/17192479/">improve your ability</a> to manage the fat and carbohydrate in the meal. These diets can give better control over <a href="https://pubmed.ncbi.nlm.nih.gov/28091348/">storing and burning fat stores</a> and enhance your metabolic health.</p>
<p>This is also why some people choose to <a href="https://pubmed.ncbi.nlm.nih.gov/24825781/">intentionally skip meals</a>, such as <a href="https://pubmed.ncbi.nlm.nih.gov/27292940/">breakfast</a>, while still following a normal pattern of eating (as opposed to intermittent fasting, where they may still eat three meals but in a shorter period, such as eight hours). While skipping meals may or may not affect how much we eat, it may have <a href="https://pubmed.ncbi.nlm.nih.gov/32304359/">other metabolic benefits</a> that come alongside an extended fast <a href="https://pubmed.ncbi.nlm.nih.gov/29378040/">without adversely</a> affecting appetite.</p>
<h2>Time of day</h2>
<p>Alongside eating frequency, another factor that might affect your weight is the time of day that we eat. Research has found that <a href="https://pubmed.ncbi.nlm.nih.gov/14704301/">eating later</a> is associated with eating more overall, which may <a href="https://pubmed.ncbi.nlm.nih.gov/23357955/">hinder weight loss</a>. </p>
<p>The emerging field of <a href="https://onlinelibrary.wiley.com/doi/10.1111/jnc.15246">chrononutrition</a> has also found that humans are designed to eat during the <a href="https://science.sciencemag.org/content/354/6315/1008.long">daylight hours</a> as opposed to later in the evening – similar to our preferred sleeping schedule. Some research has shown that eating later in the day is associated with <a href="https://pubmed.ncbi.nlm.nih.gov/28877894/">higher bodyweight</a>. Research also suggests we’re more likely to <a href="https://pubmed.ncbi.nlm.nih.gov/27303804/">eat unhealthy foods</a> when we eat outside of our natural circadian rhythm. </p>
<p>Another consideration is the timing of when we eat carbohydrates. How you deal with carbs in one meal can be influenced by whether we’ve eaten carbs in previous meals – known as the <a href="https://pubmed.ncbi.nlm.nih.gov/29924301/">second-meal phenomenon</a>. Carbohydrates are largely responsible for transitioning the body to the postprandial state, releasing insulin and control fat storage. This means that if we eat carbohydrates at every meal, we’re more likely to store these as fat. Some research suggests that <a href="https://pubmed.ncbi.nlm.nih.gov/23364526/">limiting carbohydrates</a> may help us burn more fat during exercise, and may <a href="https://pubmed.ncbi.nlm.nih.gov/29453741/">improve exercise performance</a>. </p>
<p>Different eating strategies may have different benefits for our body, such as better blood sugar control. But when it comes to losing weight, no strategy seems to work better than the other. At the end of the day, the eating strategy that works best for a person will differ. Knowing which strategy will work best for you depends on many factors, such as your goals, your lifestyle, your sleeping pattern and what type of exercise you do.</p><img src="https://counter.theconversation.com/content/166380/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Adam Collins is affiliated with Form Nutrition, a contract manufacturer, as nutrition consultant/head of nutrition</span></em></p>The best eating strategy for weight loss is the one that suits you.Adam Collins, Principal Teaching Fellow, Nutrition, University of SurreyLicensed as Creative Commons – attribution, no derivatives.