Calorie Counting
Calories do count but not everyone need count them!
What Is Calorie Counting?
Calorie counting is the method of recording the calorie (or kilojoule) amount of each and every food and drink you consume every day.
It can be done using a food journal, diet software, or by simply recording the information on a spreadsheet. Alternately calorie-based meal plans can be prepared in advance and then followed exactly.
Do Calories Count?
There are two main opinions on this:
- Calories and only calories matter and must be counted.
- Calories don't matter - it's the macro-nutrients (i.e. carbs, protein, fats) that mean everything.
As a matter of energy intake and output, calories mean everything. As for health and nutrition, the macro-nutrients do matter. Think about this: If you decided to go on an 1800 calorie per day diet - would you consume all your 1800 calories from diet soda? Or live on a diet of 100% fat? Probably not. So macro-nutrients do matter to some degree.
So what's the answer? If you are trying to lose weight then calories do count, and depending on your individual body consititution - macronutrient ratios will also have impact on the success of your fat loss program. This is why a section of the population do respond to low-carb diets, and others respond to low-fat.
Get the calories right first - THEN experiment with nutrient ratios.
But I Hate Counting Calories!
You are not alone. Calorie counting is not for everyone, it can make eating food that was enjoyable into a painful obsessive ritual. It works well for some, but not for others. However, you need to get some idea of the quantity of food that gives you weight loss success. Eating until satiation (i.e. until you're full) is not always reliable.
It can be worth calorie counting for a week or two - then once you've figured out the portions of food that are working for you, you can stop being obsessive and wing it. If you have problems with portion distortion - then 'winging it' may not be wise.
The 100 Calorie Diet makes this easy showing you how much of your favorite foods equal 100 Calories. Read a review of this plan here.
How Do I Count Calories?
Do It Yourself
If you want to do-it-yourself, you have to determine the calorie amounts of all food you are going to eat or have eaten. They must be recorded on a daily basis. You will also need to set your daily calorie amount for weight loss. It can take time, and it is not for everyone.
Subscribe to a Diet Plan
Many on-line programs will record your personal statistics and create your daily calorie-controlled meal plans for you. It's a time saver - which is why some people choose this way. See our Diet Plan Reviews for recommendations on subscriber diet plans.
Related information:
In 1939, Lord Northbourne coined the term organic farming in his book Look to the Land (1940), out of his conception of "the farm as organism," to describe a holistic, ecologically-balanced approach to farming—in contrast to what he called chemical farming, which relied on "imported fertility" and "cannot be self-sufficient nor an organic whole."[3] This is different from the scientific use of the term "organic," to refer to a class of molecules that contain carbon, especially those involved in the chemistry of life.
Cortisol and Stress
It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to create a product and a marketing campaign around it. They ride the wave into the multi millions, until the buzz dies down or until the Federal Trade Commission (FTC) sues and slaps a padlock on their warehouse doors. Then, it’s on to the “next big thing in weight loss,” because they know there will always be a gullible crowd eagerly waiting for the next quick fix.
The most recent example is when researchers discovered a correlation between cortisol and abdominal body fat. Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the “miracle solution.”
Big Claims, Little Proof
After a web search on the subject of cortisol, here are some of the claims you may find:
- Stress makes you fat
- Cortisol is what makes you fat
- Cortisol reducing supplements control stress reduction.
- Cortisol reducing supplements reduce belly fat
- Cortisol reducing supplements get rid of “stress fat”
- Cortisol reducing supplements balance hormone levels that cause stress
- Cortisol reducing supplements increase muscle growth
- Cortisol supplements suppress appetite
- Cortisol supplements speed up metabolism
The advertising claims include just enough scientific fact to make even the savviest consumers say, “That makes sense, I think I’ll try that.” They also hit home emotionally by focusing on common hot buttons such as stress (who isn’t at least a little stressed in this day and age?) Brilliant marketing. Convincing. Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.
Cortisol is a very important hormone that you must understand if you want to get maximum results from your training and nutrition programs, but if you don’t educate yourself, you may become one of the millions of victims to fall for the latest fads. The answers to the frequently asked questions in this article will arm you with the science-based facts, while helping you steer clear of the hype-based scams.
What is Cortisol?
Cortisol is a hormone produced by your adrenal glands. It falls into a category of hormones known as “glucocorticoids”, referring to their ability to increase blood glucose levels. Cortisol is the primary glucocorticoid.
Why Does Your Body Produce Cortisol?
Cortisol is a stress hormone. Your body produces cortisol in response to stress, physical, mental or emotional. This can include extremely low calorie diets, intense training, high volume training, lack of quality sleep as well as common daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgery are also major stressors to the body (much of the research done on cortisol and stress has been done on recovering patients, and such findings may not carry over to healthy, athletic populations).
What Does Cortisol Do?
Cortisol is part of the fight or flight response. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase energy and physical readiness to handle the stressful situation or threat.
How Do You Know Whether Your Cortisol Levels Are High?
You can get your cortisol levels tested if you choose to. The most common method of testing is a blood test (blood cortisol levels). Saliva and 24 hour urine tests are also available.
What is a Normal Level of Cortisol?
Cortisol levels are higher in adults than children and levels fluctuate throughout each 24 hour period, so tests must account for the time of day. Cortisol concentrations are highest in the early morning around 6 – 8 a.m. and they are also elevated after exercise (a normal part of your body’s response to exercise). The lowest levels are usually around midnight. According to the Medline Encyclopedia, normal levels of cortisol in the bloodstream at 8:00 a.m. are 6-23 mcg/dl.
Should You Get Your Cortisol Levels Tested?
For serious competitive athletes, it may be worth the time, expense and inconvenience to have cortisol tests done on a regular basis. Some strength and conditioning coaches insist on it. For the average trainee, as long as you are aware of the factors that produce excessive cortisol and take steps to keep it in the normal, healthy range, then testing is probably not necessary.
Is Cortisol Related to Abdominal Obesity?
Yes. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas “regular” fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.
Does Cortisol Make You Fat?
No, cortisol is not “the thing” that makes you fat. In fact, one of the effects of cortisol is to increase the breakdown of stored adipose tissue into glycerol and fatty acids where it can enter the bloodstream and then be used as energy. High levels of cortisol are merely one contributing factor to storage of abdominal fat, not the primary cause. An excess of calories from too much food and not enough exercise is what makes you fat.
Will taking a Cortisol Suppressing Pill get rid of Abdominal (belly) Fat?
No. Just because there is an association between high cortisol levels and abdominal body fat doesn’t mean that a taking a cortisol-suppressing pill will remove abdominal body fat. The studies which showed a relationship between cortisol and body fat did not test whether suppressing cortisol removes fat that is already deposited on your body.
Does Stress Make You Fat?
No. If it did, then everyone who is stressed would be gaining fat. Many people lose weight while under stress. In some studies, test subjects with the highest cortisol levels lost the most weight. Stress, by itself, does not increase body fat. However, if stress stimulates appetite and leads to overeating, then the excess calories from “stress eating” can make you fatter.
Is Cortisol Bad For You?
Cortisol is not “bad for you,” it is a hormone that is essential for life as part of our natural stress response. There are many hormones in our bodies, which in the proper amounts, maintain good health, but in excess or in deficiency, contribute to health problems. Cortisol is no different. You want to maintain a healthy, normal level of cortisol, not suppress your cortisol to nothing or allow it to remain elevated.
Chronically elevated cortisol levels may have a variety of negative effects. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength. Chronically elevated levels of cortisol can also decrease strength and performance in athletes. Incidentally, Cushing’s syndrome is a disease of high cortisol levels, while Addison’s is a disease of low cortisol levels.
How do you Spot a Weight Loss Pill Scam?
The cortisol pill is just one in a long string of bogus weight loss products, and it won’t be the last! Why? Because weight loss supplements are big business! Eight or nine figure fortunes have been made from the sales of a single product, which was later proven to be a total farce.
How do you protect yourself? Do your homework! Don’t take anything unless you know exactly what’s in the product, why it’s in the product and how much is in the product. Review the scientific research. Don’t buy a weight loss product just because a radio personality says it works! Don’t jump on the phone with your credit card in hand after watching a thirty-minute infomercial! In this day and age, you have to be smarter than that!
The United States Federal Trade Commission (FTC) is the government agency responsible for monitoring deceptive advertising. Recently, the FTC published their new ‘RED FLAG” brochure and their deception in advertising workshop, designed to help advertising media and consumers to screen out bogus weight loss claims for nonprescription drugs, supplements, creams, wraps, devices and patches.
You can download the FTC reports here:
Federal Trade Commission’s Red Flag Brochure (11 pages, free download)
www.ftc.gov/bcp/conline/edcams/redflag/index.html
Deception in weight loss advertising workshop (74 pages, free download)
http://www.ftc.gov/os/2003/12/031209weightlossrpt.pdf
For more information on the FTC lawsuit against Cortislim and Cortistress:
“FTC TARGETS PRODUCTS CLAIMING TO AFFECT THE STRESS HORMONE CORTISOL”
http://www.ftc.gov/opa/2004/10/windowrock.htm
“CORTISLIM SCAMMERS TARGETED BY FTC CLASS ACTION LAWSUITS”
http://www.dietfraud.com/Dietcraze/scams_cortislim.html
“FTC: CORTISOL CLAIMS DEFY REALITY”
http://www.consumeraffairs.com/news04/ftc_cortisol.html
Conclusions
Excessive cortisol is not good. But cortisol is not inherently bad; it’s a vitally important hormone and part of your body’s natural stress response. Cortisol does not make you fat. Stress does not make you fat. Stress may lead to increased appetite… Increased appetite may lead to eating too much… Eating too much makes you gain fat. Make sense?
Cortisol suppressing agents may have some practical uses. But rather than thinking of cortisol supplements as a weight loss miracle (which they most surely are not), get yourself on a solid exercise and nutrition program and seek natural ways enhance recovery and reduce stress. By doing this first, you may be pleasantly surprised to find that you’re losing fat and gaining muscle and there isn’t even a need to take a supplement at all.
Related information:
Organic food production is a heavily regulated industry, distinct from private gardening. Currently, the European Union, the United States, Canada, Japan and many other countries require producers to obtain special certification in order to market food as "organic" within their borders. Most certifications allow some chemicals and pesticides to be used[citation needed], so consumers should be aware of the standards for qualifying as "organic" in their respective locales.
Stretch Marks – Treatment
Stretch marks occur during weight gain (often rapid weight gain - such as during pregnancy). The stretch mark is the result of the dermis layer of the skin (the middle layer) stretching enough that the connective fibers break. Over time stretch marks can become a different color to normal skin tone - making them more pronounced.
For those who have lost considerable amounts of weight, stretch marks can become noticeable over time, as well as excess skin.
Stretch Mark Removal
Removing stretch marks is not easy. Some over-the-counter skin treatments (oils and lotions) can help the skin to become more supple and soft but they won't completely remove the stretch marks. The best way is through laser surgery - unfortunately the price puts it out of reach for most people.
Laser Surgery
Cosmetic laser surgery can reduce stretch marks anywhere on the body, including the abdomen, arms, chest and thighs. The skin is heated up and the damaged layers on top evaporate while the natural collagen underneath is remodeled into newer skin.
Expect to pay about $600-$700 per session and probably 6-8 sessions (totalling $5000-$6000). Some people find the procedure painful, while others find it just uncomfortable. There are no guarantees of complete success, but this is the most successful method of removing stretch marks.
Topical Creams
OHT Peptide-3 is (apparently) the most successful over-the-counter product for treating stretch marks. One bottle applied two times daily lasts 4 months. However we have no verification as to the success of this.
Prescription creams such as Retin-A have been found to improve the appearance of stretch marks (reducing the redness in newer stretch marks).
Note that Retin-A is only appropriate for some pink stretch marks (not silver or pale marks or stretch marks over 1 year old).
Another popular treatment is StriVectin SD as recently featured on ABC's TheView. People seem to experience mixed results, and the product is not the best choice.
These treatments can seem expensive ($120-$140), but when compared with laser treatment - they are cheap - but results are mixed.
Related information:
Organic foods are made according to certain production standards. For the vast majority of human history, agriculture can be described as organic; only during the 20th century was a large supply of new synthetic chemicals introduced to the food supply. This more recent style of production is referred to as "conventional." Under organic production, the use of conventional non-organic pesticides, insecticides and herbicides is greatly restricted and saved as a last resort. However, contrary to popular belief, certain non-organic fertilizers are still used[citation needed]. If livestock are involved, they must be reared without the routine use of antibiotics and without the use of growth hormones, and generally fed a healthy diet.[citation needed] In most countries, organic produce may not be genetically modified. It has been suggested that the application of nanotechnology to food and agriculture is a further technology that needs to be excluded from certified organic food.[1] The Soil Association (UK) has been the first organic certifier to implement a nano-exclusion.[2]
What is Cellulite?
Most of us know what cellulite is - that odd rippled or dimply skin, typically located around the hips, thighs, and buttock area. Cellulite occurs predominantly in women, but does occur in men.
What is Cellulite?
Cellulite is not a scientific or medical term; it was first used in the 1970s in an article written by a New York salon owner. The correct medical term for cellulite is localized lipodystrophy. Which really means localized fat. Everyone has different skin structure, skin tone, and levels of body fat - which is why some people have cellulite, and some do not.
Top Cellulite Treatments
What cellulite treatments are available? There are a lot of treatments, ranging from cellulite creams, ointments, and even cellulite pills. But do they work? This is a difficult question to answer.
Cellulite is fat - meaning that other fat loss techniques can be used - but it is a special kind of fat.
Good diet, plenty of exercise and fresh air are the first step. There is no magic or miracle cure. Cellulite creams and lotions are intended to aid in production of collagen and to detoxify/re-hydrate the skin (see below).
However Dermalin-Apg has been achieving results - it's not strictly a cellulite cream - but apparently emulsifies fat - a bold claim. See more about the Dermalin-Apg Transdermal gel here.
Cellulite Creams and Lotions
The active ingredient of most cellulite or thigh creams is aminophylline. Clinical trials have been carried out, and show that size reductions can and do happen in the applied area. This is typically a diuretic affect (removing water). As far as we know, no over-the-counter cream can penetrate the skin to "burn" fat tissue.
Drugstore.com have a range of well-priced cellulite treatment creams - with the BodyLift range being particularly popular. The act of applying the creams (by massaging the skin) can help raise blood circulation, and lymphatic drainage - but this must be done regularly to help in any way. But please note that there are no simple, instant, quick fixes. Most of these treatments will aid in reducing the cellulite effect, - but there are some women who have low body fat - and still have cellulite.
Related information:
Diet food (or dietetic food) refers to any food or drink whose recipe has been altered in some way to make it part of a body modification diet. Although the usual intention is weight loss and change in body type, sometimes the intention is to aid in gaining weight or muscle as in bodybuilding supplements.
Weight Loss Supplements and Diet Pills
 Successful and healthy fat loss can be achieved by proper diet and appropriate exercise alone. There is no magic bullet for weight loss. Some supplements and pills can provide an edge - but will only give you that extra 5-10% 'boost'.
If you intend to use diet supplements, try and get the basics right first - diet plan, weight training, cardiovascular exercise, goal-setting and consistency. The Truth about Diet SupplementsThere are a multitude of diet pills, diet supplements, and weight loss formulas to choose from. This is a multi-million dollar industry in the US alone. The reality is however, there is a risk of side effects from virtually all diet pills. What's worse is that some simply don't work at all. There is a lot of deceptive marketing that goes on when advertising weight loss supplements - if you are taking care of your diet and exercise, it is difficult to tell exactly how effective the supplement is. Having said all this, many people report success, but be aware that advertising on these products is often very overrated. There are some ingredients, such as Green Tea Extract, L-Tyrosine, and Flax oils, that research suggests DO work. How To Get The TruthTo get the full story, and access to a private message board that has the truth about all weight loss supplements - get Fat Loss Revealed - see the full review here. Supplement BrandsMost weight loss supplements are simply a collection of (mostly) the same ingredients - at varying quality (see ingredients below). Some brands are heavily advertised and receive celebrity endorsement: TrimSpa, Hydroxycut, Relacore, Zantrex. Due to the removal of Ephedra - these are all Ephedrine-free - something that many believe has made the pills less effective. Do not confuse herbal diet supplements with prescription diet pills. Diet Supplements are available over-the-counter at health shops. Read more about prescription diet pills. Herbal IngredientsChromium Ephedra Synephrine / Citrus Aurantium / Bitter Orange Tyrosine DHEA Green Tea |
Related information:
Diet food (or dietetic food) refers to any food or drink whose recipe has been altered in some way to make it part of a body modification diet. Although the usual intention is weight loss and change in body type, sometimes the intention is to aid in gaining weight or muscle as in bodybuilding supplements.
Home-delivered Diets
Diet Food Delivery Services
Home delivery of diet meals has been a growing trend over the past few years, particularly in the US, Canada and the UK. A recent survey found that more than 6% of US dieters in 3rd quarter 2005 were interested or participating in home delivery of meals. An increasing number of companies are extending their offerings of diet plans to include delivery of ready-prepared meals which may be frozen, shelf-stable, or fresh.
Advantages of Home Delivery
Home delivery avoids the need to visit a diet center each week if it's just to pick up food, and completely eliminates the planning, purchasing and preparation of diet-compliant meals.
Frequency
Weekly/fortnightly/monthly meal deliveries are ordered online and packages delivered to your door (daily if meals are fresh). Some plans ship nationwide, others only to large cities in a geographical area (such as US East or West Coasts or New York, Los Angeles, etc, UK central London, Australian metropolitan areas, and so on).
Cost
The cost can range from $US10 to $US40 and more per day - that is, as high as $US1200 per month!
Things to watch out for!
Home-delivery services can be expensive, and there are other considerations to be aware of. For example:
- Does the diet suit my requirements for weight-loss?
(type of diet, recommended amount of weight loss for given time, length of time to commit to the program, expenses to join and to maintain meal supply). - Does the provider have good backup services?
(advice, meal planning guides, flexibility of program, personal contact, etc). - Does the administration of the meal delivery service have a good reputation?
(prompt and complete delivery, billing accuracy, ability to correct ordering/delivery/payment discrepancies without hassles).
Related information:
Autism therapies attempt to lessen the deficits and family distress associated with autism and other autism spectrum disorders (ASD), and to increase the quality of life and functional independence of autistic individuals, especially children. No single treatment is best, and treatment is typically tailored to the child's needs. Treatments fall into two major categories: educational interventions and medical management. Training and support are also given to families of those with ASD.[2]
Determining Daily Calorie Needs
Estimating daily calorie requirements is notoriously inaccurate. Even the very best calculators cannot determine the metabolic rate of an individual. Quite simply - everyone is different.
NOTE: The Free Dieting Calorie Calculator uses the following formulas to estimated daily energy requirements:
- Uses Mifflin-St Jeor formula (see below).
- Can also select old formula (Harris-Benedict), and a formula based on Lean Mass - but you must know your body fat percentage.
- You can also choose BMR in the Exercise level. In this situation all weight loss calorie levels are blanked out.
The Best Guess
Calorie calculators will first estimate Basal Metabolic Rate (BMR). This is effectively the amount of energy expended per day. BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).
Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses. One individual may burn 100 calories on a 10 minute run - another individual may burn 150 calories.
Mifflin - St Jeor Formula
The Calorie Needs Calculator currently uses the formula proposed by MD Mifflin and ST St Jeor1.
Why This Formula?
As recent as 2005, the ADA (American Dietetic Association) published a comparison of various equations2. The Mifflin-St Jeor was found to be the most accurate.
Men
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Women
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.
Lean Mass Formula
This can be selected on the calculator. It is a variation1 on the basic Mifflin-St Jeor equation that will base the equation on Fat Free Mass (FFM) or Lean Mass. This is more accurate for those who are leaner (and who know their body fat percentage!).
Men & Women
19.7 * Fat Free Mass + 413
Where Fat Free Mass = Weight - (Body Fat Percentage * Weight).
Harris-Benedict Formula
This formula was created in 1919, and due to changing lifestyles, it tends to overstate calorie needs by 5%. The results tend to be skewed towards both obese and young people3.
Men
66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age in years)
Women
655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age in years)
The Freedieting Calculator
After calculating the BMR, exercise is factored in. Depending on the exercise level chosen, the BMR will be multiplied by anything from 1.2 to 1.9.
This provides us with maintenance calories. To get the fat loss figure - 20% is subtracted. The extreme fat loss figure has 40% subtracted BUT - there is a "rock bottom" figure that equates to 8 calories per pound of body weight - the extreme fat loss will never be less than this amount.
See Also
Daily calorie needs for pregnant women.
References
- MD Mifflin, ST St Jeor, et al. A new predictive equation for resting energy expenditure in healthy individuals.
J Am Diet Assoc 2005:51:241-247. Link - Frankenfield DC, et al. Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review.
J Am Diet Assoc. 2005;105:775-789. Link - Frankenfield DC, et al. The Harris-Benedict studies of human basal metabolism: history and limitations.
J Am Diet Assoc. 1998;98:439-445.
Related information:
"Determined" is the first single from Mudvayne's third studio album, Lost and Found.
Green Tea – Diet Benefits
Is Green Tea just another faddish nutritional supplement?
Not by any means. Green Tea has been a part of the Chinese diet for over 3000 years. Recent research has proven that there are a significant number of health benefits that come from drinking green tea, or including a green tea extract in our diet.
Cancer prevention/inhibition, antioxidant applications, weight control, anti-inflammatory and anti-microbial properties have all been researched to some degree. Some reports show green tea may have the ability to help prevent certain cancers from developing. Green tea contains chemicals known as polyphenols, which have antioxidant properties. An antioxidant is a compound that blocks the action of activated oxygen molecules, known as free radicals, that can damage cells.
Origins and Background
Green Tea comes from the same plant (Camellia Sinensis) as traditional black tea. Green Tea is produced by steaming fresh leaves at high temperatures - therefore leaving a significant part of the nutritional and enzyme content intact. Production of black tea uses the dried and fermented leaves.
Three cups a day or more is the amount of Green Tea typically taken in Asian countries. The tea is usually brewed using 1 to 2 teaspoons of the dried tea in a cup of boiling water, or is steeped for 3 to 15 minutes. Green tea extracts are also available in capsule form.
Green Tea for Weight Loss
There is no such thing as a 'miracle' weight loss food or drug - however there are many indications that Green Tea brings a number of benefits to those trying lose weight:
Studies have also shown green tea extracts are capable of reducing fat digestion by inhibiting digestive enzymes. Others have shown thermogenic properties of green tea (probably brought on by the interaction between its caffeine content, and catechin polyphenols)1. Thermogenesis is the process of the body burning fuel (fat) without making chemical energy (the calories are released as heat).
However if you are overweight or obese - and change nothing else in your life except to start drinking green tea - you are not going to have an instant weight loss miracle - but you will be giving yourself an edge.
Combined with other weight loss techniques, Green Tea (drink or extract) is an excellent addition to your diet.
Oprah, Dr. Perricone, and Green Tea
A recent Oprah Winfrey show featuring Dr Perricone mentioned the benefits of green tea, and led to a lot of positive publicity about Green Tea. Here is a transcript of the show:
Oprah: Now I've read in your book that you said if I just replaced coffee with green tea instead, that I could lose 10 pounds in six weeks.
Dr. Perricone: Absolutely.
Oprah: Now really. How could that -- what is the big deal about this?
Dr Perricone: Coffee has organic acids that raise your blood sugar, raise insulin. Insulin puts a lock on body fat. When you switch over to green tea, you get your caffeine, you're all set, but you will drop your insulin levels and body fat will fall very rapidly. So 10 pounds in six weeks, I will guarantee it.
Oprah: I'm gonna do that. OK. That is so good! Whoo! That is great.
-- The Oprah Winfrey Show: "Look 10 Years Younger in 10 Days" -- Nov 10, 2004
Getting Green Tea
There are many suppliers of green tea extract, and the tea bags themselves are readily available from any supermarket.
Green Tea Samples offers free samples of a Green Tea Purity instant beverage, and a green tea based diet patch.
Related information:
Green tea is tea made solely with the leaves of Camellia sinensis that have undergone minimal oxidation during processing. Green tea originates from China and has become associated with many cultures in Asia from Japan to the Middle East. Recently, it has become more widespread in the West, where black tea is traditionally consumed. Many varieties of green tea have been created in countries where it is grown. These varieties can differ substantially due to variable growing conditions, processing and harvesting time.
Water and Weight Loss
Simply drinking more water - but changing neither diet or exercise - will not cause weight loss.
However - unless the body is well hydrated - possible weight loss will be far from optimal.
Why Drink Water?
- Burning or oxidation of fat releases waste products. You need enough water to flush these from your body.
- The liver requires water in order to process fat. If you are dehydrated you will not burn as much fat.
- If exercising, you deplete your muscles of glycogen (i.e. stored energy). In order to refuel your muscle, the energy (glucose) must be bound to water.
How Much Water is Enough?
There are many opinions on this with many people touting absolute amounts such as 8 glasses a day. This is not particularly helpful as we come in all shapes and sizes, different kind of climates, and different exercise schedules.
However many of us don't drink enough water, and could benefit from increasing water intake.
Two Methods of Calculating Water Intake
Aim for 2 or 3 clear urinations throughout the day. This may sound too explicit, but for a normal healthy adult it is a good benchmark.Method 2
Take your body weight in pounds, divide by two. This gives you a rough estimate in ounces of how much to drink. If you weigh 140 pounds you can aim for 70 ounces (or 8.75 glasses) per day.
Any exercise will require additional water intake.
Do I Gulp It Down?
Water should be consumed evenly throughout the day. If you gulp down a gallon of water at once - most of it will pass straight to your bladder.
Always keep well hydrated!
Related information:
Intentional weight loss
Intentional weight loss refers to the loss of total body mass in an effort to improve fitness and health, and to change appearance.
Therapeutic weight loss, in individuals who are overweight or obese, can decrease the likelihood of developing diseases such as diabetes,[5] heart disease, high blood pressure, stroke, osteoarthritis,[6] and certain types of cancer.
Attention to diet in particular can be extremely beneficial in reducing the impact of diabetes and other health risks of an expanding waist.
Weight loss occurs when an individual is in a state of negative energy balance. When the body is consuming more energy (i.e. in work and heat) than it is gaining (i.e. from food or other nutritional supplements), it will use stored reserves from fat or muscle, gradually leading to weight loss.[citation needed]
It is not uncommon for some people who are currently at their ideal body weight to seek additional weight loss in order to improve athletic performance, and/or meet required weight classification for participation in a sport. However, others may be driven by achieving a more attractive body image. Consequently, being underweight is associated with health risks such as difficulty fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature and even increased risk of death.
Drinking For Weight Loss
If you are trying to lose fat, what you drink is every bit as important as what you eat. Many drinks and fruit juices are high in sugars and will not aid fat loss.
Drink Plenty of Water
The Number One Rule! Drink lots of water! The benefits are many.
See more about why water is necessary for optimal weight loss.
Stop on the Alcohol
We've all heard of the term 'beer-belly' or 'beerpot'. However its not just consumption of large quantities of beer that can make us fat. Alcohol has other attributes that can make fat loss so much harder.
Most of us know how large alcohol consumption can adversely affect liver function. The liver is one of the organs primarily responsible for metabolising fat.
Alcohol is also a strong diuretic (causing the body to flush water), which goes completely against the advice of drinking lots of water. Many alcohols (beer) also have a high number of calories. Alcohol has 7 calories per gram (slightly below fat which has 9 calories per gram).
Binge drinking is not an option for anyone looking to lose weight and become healthier. Don't do it! Stick to light beer or the occasional wine.
What About Coffee?
Yes we've all been told we drink too much coffee. But to be honest - a cup or two a day will not affect a weight loss program. Just don't overdo it.
Many diet pills and supplements have caffeine included as part of the active ingredients - but this doesn't mean we should start drinking lots of coffee. If you're really serious, then try to minimize the amount of high-fat milks (no creamy latte's).
Caffeine is a diuretic and can cause fluid loss - so remember to drink extra water if you're having coffee.
Diet Drinks and Low-calorie Drinks
Tea, diet drinks, diet soda are okay to drink - but remember - water is the best way to hydrate your body. Many so-called sports drinks often contain high-levels of sugar, and should only be consumed in moderation.
Diet sodas have little or no Calories - but, as yet, do not appear to be linked to weight loss. This may be due to artificial sweeteners leading people to crave the real thing (i.e. sugary foods). Or it could be a psychological effect ("I've been drinking diet soda all day - so now I'm allowed to eat this cake").
Related information:
Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue. It can occur unintentionally due to an underlying disease or can arise from a conscious effort to improve an actual or perceived overweight or obese state.
