The Magical Trail of Weight Maintenance

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The Magical Trail of Weight Maintenance

• By Dr Brian Kelchen

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Where to start

• In all honesty there is no 1 right answer for all
  people. Everyone digests food differently and
  what each persons body does with calories is even
  more complicated
• So instead we are going to discuss
• Good rules to live by
• Exercise
• The Good, better, and best options for your
  family

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Nutritional Content vs Caloric Content

• Some foods offer a lot of bang for your buck and
  others offer none. Knowing the difference is the
  key
• Fresh Canned Frozen
• Lettuce
• Protein- different sources, different makes, and
  models
• The media lies.. But why

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SUGAR

• Yes it is in everything.
• There is no such thing as GOOD sugar
• Sugar is the most naturally addictive substance
  in the world.
• Carbs, grains, fruit,

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Worst offenders

• Quick salads
• its better than _____
• Soda
• Diet vs regular
• Alcohol
• Better choices
• Holidays
• Rewards

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Other myths

• 1. Exercise is an extremely effective weight loss
  tool.
• 2. Lots of cardio will make you lose weight.
• 3. Fruit juice is healthy.
• 4. Eating breakfast is a must.
• 5. Whole grains are the most important component
  of a healthy diet.
• 6. Natural sugars like honey are ok.
• 7. BMI is a good measure of health outcomes.
• 8. Total cholesterol is the best indicator of
  heart attack risk.

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Myths part 2

• Too much protein is bad for you
• You need a lot of complex carbs
• All carbs are turned into sugar
• You should get all of your nutrients from food
  and not take any supplements
• In an ideal world this would be true however,
  most people need assistance getting everything
  they need

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Nutritionist Says The Best Diet is a Low-Fat
Diet, With Carbs at 50-60 of Calories

• Answer The low-fat diet has been put to the test
  in several huge randomized controlled trials. It
  does not cause any weight loss over a period of
  7.5 years and it has literally no effect on heart
  disease or cancer.
• The low-fat diet is a huge failure. All the major
  studies show that it doesnt work.

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Nutritionist Says Eggs Raise Cholesterol and
Lead to Heart Disease

• Answer The cholesterol in eggs does not raise
  the bad cholesterol in the blood. It raises HDL
  (the good) cholesterol and eggs actually
  improve the blood lipid profile.
• The studies show that egg consumption is not
  associated with heart disease. Whole eggs are
  among the most nutritious foods on the planet.

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Nutritionist Says Protein is Bad For Your
Kidneys

• Answer It is often claimed that a high protein
  intake can cause harm to the kidneys, but this is
  false. Even though it is important for people
  with pre-existing kidney disease to reduce
  protein, the same is not true for people with
  healthy kidneys.
• The studies show that a high protein intake has
  no detrimental effects of kidney function in
  healthy people, not even in bodybuilders that eat
  massive amounts of protein.

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Nutritionist Says Saturated Fat Raises
Cholesterol and Causes Heart Disease

• Answer This is a myth. Saturated fat raises HDL
  (the good) cholesterol and changes the LDL from
  small, dense to Large LDL, which is benign and
  doesnt increase the risk of heart disease.
• This has been intensively studied in the past few
  decades and the studies consistently show that
  saturated fat is not in any way related to the
  risk of heart disease.

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Nutritionist Says Low Carb Diets Are Unhealthy

• Answer This is simply not true. Since the year
  2002, low-carb diets have been studied
  extensively and over 20 randomized controlled
  trials have been conducted.
• They consistently lead to much better health
  outcomes than the typical low-fat diet. They
  cause more weight loss and improve all major risk
  factors for disease, including triglycerides, HDL
  and blood sugar levels.

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Nutritionist Says Red Meat is Unhealthy and
Should Only be Eaten in Moderation

• Answer It is true that consumption of processed
  meat is associated with an increased risk of many
  disease, but the same is not true for unprocessed
  red meat.
• Unprocessed red meat is harmless, although it may
  form harmful compounds if it is overcooked. The
  answer is not to avoid red meat, but to make sure
  not to burn it.
• The association between unprocessed red meat and
  cancer is highly exaggerated, large review
  studies show that the effect is very weak in men
  and nonexistent in women.

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Nutritionist Says Protein is Bad For Your Bones
and Causes Osteoporosis

• Answer Although it is true that protein can
  cause calcium loss from the bones in the short
  term, this effect does not persist in the long
  term.
• In fact, the studies consistently show that
  protein actually improves bone health in the long
  run, NOT the other way around. Therefore, the
  terrible advice to keep protein low is likely to
  increase the risk of osteoporosis

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Nutritionist Says People Should Cut Back on
Sodium

• Answer Even though sodium restriction can lower
  blood pressure, it does not appear to reduce the
  risk of heart disease or death.
• Some studies even show that if you restrict
  sodium too much, that it can increase some risk
  factors for disease.
• There is no science behind the 1500-2300 mg per
  day recommendation and people that are healthy
  can eat normal amounts of sodium without any
  harm.

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Nutritionist Says Polyunsaturated Fats Lower
Cholesterol and Reduce Heart Disease Risk

• Answer There are two types of polyunsaturated
  fats, Omega-3 and Omega-6. It is true that
  Omega-3s reduce the risk of heart disease, but
  the same is not true for the Omega-6s.
• Even though the Omega-6s (soybean oil, corn oil,
  etc.) can lower cholesterol, the studies show
  that they actually increase the risk of heart
  disease.
• Therefore, the horrible advice to increase
  polyunsaturated fat, without regards to the type,
  is probably contributing to heart disease instead
  of preventing it.

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Nutritionist Says People Should Choose Low-Fat
Dairy Products to Reduce Calories and Saturated
Fat

• Answer There is no evidence that people benefit
  from choosing low-fat instead of full-fat dairy
  products. Plus low-fat dairy is usually high in
  sugar, which makes this misguided advice
  seriously questionable.
• Full-fat dairy (especially from grass-fed cows)
  contains many important nutrients like Vitamin K2
  and butyrate, which are very scarce in the diet.
• High fat dairy products are actually associated
  with a lower risk of obesity. In countries where
  cows are largely grass-fed, people who eat the
  most high fat dairy products have a drastically
  reduced risk of heart disease.

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Nutritionist Says Weight Loss is All About
Calories in and Calories Out

• Answer This is completely false, different
  calorie sources go through different metabolic
  pathways in the body and have varying effects on
  hunger, hormones and the brain.
• Also, lets not forget that health is about way
  more than just weight. Certain calorie sources
  (added sugar, vegetable oils) can cause harmful
  effects on metabolism that have nothing to do
  with their caloric value.

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Exercise 101

• Goal to increase lean mass
• Reason to burn fat while doing nothing
• Increases gray area
• Increases overall wellness and productivity

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The real story of exercise

• What is the first thing you do when you go
• Cant I just follow this program I saw on
  Facebook/magazine/ that my friend uses.
• Balance is Key
• 3-1 ratio back to front is ideal

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But weights will make me big

• No
• Weight training will lean your body out
• Most people will never build mass without taking
  a builder
• Such as testosterone
• Machine vs free weights
• Machines require less muscle activation and are
  easier to cheat on so be careful

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GOOD better best exercise programs

• Worst
• Cross fit- high risk of injury and no muscle
  isolation
• Hot yoga- our bodies are not made to perform at
  high temps. It can cause organ damage
• Anything off Facebook- unless it is from a
  reliable source like Libertyville Wellness Group
• Good
• Boot camp- fun, and can be effective
• P90X- at least they attempt to isolate muscle
  groups and rotate which muscles are being used
• Better
• Personal Trainer
• Check education and experience it varies to an
  extreme extent
• Best
• Individualized program
• It is important to continually change your work
  out to make it harder because our bodies will
  accommodate and we will get lower results

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Dr Brians version

• 6 out of 7 days per week
• 16-24oz of protein per day
• Lean protein
• Steak, chicken, pork, fish, hamburger,
• Not count
• Bacon
• Sauges
• Unlimited vegetables (not including corn or
  potatoes they are a carb from now on)
• Min 4 cups
• 4 servings of everything else
• Carbs-
• Pasta, bread, rice
• Fats-
• Yogurt, cheese, milk
• Fruits-
• Better- low gycemic index such as blueberries,
  raspberries, and strawberries
• Worst- watermelon, pineapple, cantaloupe

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6 out of 7 days

• Eating clean 6 out of 7 days
• Its not how many calories, it s more about what
  is in each calorie
• Frequency matters, Amount matters and Time of day
  matters on our clean days

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Other good maintenance plans

• Paleo diet
• Mediterranean diet
• IP plan
• King breakfast
• Prince lunch
• Bums supper

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My least favorite

• Juice Diets- lots of sugar and lack of other
  macro-nutrients
• Fasting (non religious reasons)- usually result
  in a lot of muscle loss
• Atkins- does not have enough fruits and does not
  monitor the type of protein
• Vegetarian /vegan-
• If done correctly it is great
• It is the most difficult and most people do them
  incorrectly resulting in nutritional deficiencies

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If you have any questions please ask. I am happy
to explain any of my information in more detail
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References

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References 2

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References 3

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References 4

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