Weight Management & Satiety

Obesity is a multi-factorial and complex health issue. Current guidance for weight management encourages physical activity along with consuming an overall healthy eating pattern which includes whole grains, fruits, vegetables, lean proteins, low-fat and fat-free dairy products. A growing body of research suggests that dietary protein, specifically, can help promote satiety, facilitating weight loss when consumed as part of reduced energy diets.

Several clinical trials have specifically assessed the effects of high-quality protein from eggs on satiety and weight loss. For example:

  • In a study in overweight adults, calorie-restricted diets that included either eggs or a bagel for breakfast were compared; the people who consumed eggs for breakfast lowered their body mass index by 61%, lost 65% more weight, and reported feeling more energetic than those who ate a bagel for breakfast.
  • Men who consumed an egg breakfast versus a bagel breakfast showed that appetite hormones were suppressed following eggs at breakfast, as was energy intake over the course of the day.
  • A study of overweight premenopausal women that evaluated satiety responses to eating a turkey sausage and egg breakfast sandwich versus a low-protein pancake breakfast showed better appetite control and few calories consumed at lunch following the egg-based breakfast.
  • In a 3-month trial among subjects with type 2 diabetes, those who consumed 2 eggs per day for 6 days a week reported less hunger and greater satiety than those who consumed less than 2 eggs per week.

Filter By Topic

Healthy Ways to Help Achieve New Year’s Goals in January and Throughout the Year

This time of year many people start to think of New Year’s Resolutions. We have the best intentions, but many of these resolutions are not kept for more than a few days or even a month. Why not think of this year as the year of health and instead of resolutions, consider making achievable goals. Encourage your clients/patients to do the same. Suggest and make goals that can be built upon throughout the year and are lifestyle changes, not “quick fixes”. Keep record of these goals and when choosing goals consider overall health-nutrition, well-being, physical activity and even goals such as financial ones. It is best to include the whole family and have family goals as well.

The best goal is a SMART Goal.
Specific
Measurable
Attainable
Realistic
Timely

An example:
Resolution: I will start exercising.
SMART Goal: I will exercise on the treadmill for 30 minutes 5 days a week.

So while you or your clients are considering you SMART goals, think of making eggs a healthy part of your lifestyle. With all the benefits an egg has to offer, it is an easily achievable goal. Remember eggs are not just for breakfast! We recently released a press release that discussed some of the reasons eggs are a great choice in a healthy lifestyle. Registered Dietitian Mary Donkersloot also provided a few suggestions that can fit in any lifestyle. Take these and make them your own SMART Goals.

Lead yourself in to good health in 2012!

Holiday What? Gain

As we approach the holidays it does not mean you “have to gain weight”. It seems many people do not understand moderation, but I think they do realize when they’ve eaten too much!

Some things you can do to have a Healthy Holiday and not a Hefty Holiday!

Make sure to eat adequate protein at breakfast and (lunch) before the event-Try to distribute your protein throughout the day. Did you know many people do not eat very much protein at breakfast? Research is showing distributing protein to about 30 grams per meal is helpful for satiety and metabolism. Below is a chart showing common protein consumption vs balanced protein distribution.

Starting with a protein rich breakfast will keep you satisfied longer and you’ll feel better throughout the day. Here is an example of how popular breakfast items stack up as far as protein.

Another option to prevent overeating at a party is to have a healthy snack before the party. At ~70 calories a hardboiled egg is a great choice! Drink plenty of water before the party too.

Other tips:
Arrive to the party fashionably late and don’t stand near the “appetizer table”. You can always save your appetite (and calories) for the main entrees and even dessert (I am sure to save some of my calories for this because it is always so tempting). If your favorite appetizers are served have a few, but remember some appetizers can be several hundred calories in just a few bites!

It is ok to scope out the food before filling your plate. You can be picky!! Decide what you really want. If you want several higher calorie/fat items-take smaller amounts of each!

Get moving! Do not forget to exercise to offset those “indulgences”. Also, you’ll feel better and beat holiday stress. Be active with family members or friends to catch up during the season.

Even if you overindulge- get back on track for the next meal/next day. Do not throw your health and nutrition to the wind! Start your next meal with a great high quality protein and get moving!

Mythbusters: The Truth About Eggs

Wouldn’t it be fun to do the TV show Mythbusters but focused on Nutrition??

A recent “Eat this Not That” posting from Men’s Health looked at the Egg/Cholesterol myth. Kudos to them for busting the myth (you cannot eat eggs because of the cholesterol). As we say “An Egg a Day is OK!!” There are a multitude of studies showing this same message, but unfortunately consumers and even health professionals are still hesitant to eat eggs. So here’s to hoping these mythbusting messages continue to spread!

Here is an example of a study showing this message:

A study published in Medical Science Monitor including 9,500 people demonstrates that eating one or two eggs a day does not increase the risk of heart disease or stroke among healthy adults. The study notes that eating eggs may actually be associated with a decrease in blood pressure. Qureshi A, et al. “Regular egg consumption does not increase the risk of stroke or cardiovascular diseases. Medical Science Monitor. 2007; 13(1):CR1-8.”

Another parallel message to think about is the additional benefits an egg can offer. In the article they also mention weight management. Satiety/weight management is an area that is being actively researched. Other benefits from the varying 13 essential vitamins and minerals include muscle strength, healthy pregnancy, brain function and more.

Check out the information on “An Egg A Day” to share with patients and fellow health professionals. Also, we will be launching a new cholesterol specific section on our website in the future, so check back.

A new look at middle aged weight gain

Books about middle age weight gain or abdominal fat accumulation, as it’s known in professional circles, are flying off the shelves as a record number of the US population enters their golden years. This generation, brought up on the fat phobic diet that made fat intake of any kind an inexcusable excess, is now seeing the result of this mistaken dietary guidance. By avoiding the demonized macronutrient (fat) in an effort to avoid heart disease in later life, today’s baby boomers may have set themselves up for sarcopenia or age related muscle loss and the dangerous abdominal fat accumulation, a contributor to heart disease. How is this possible? The answer lies in the unintended consequence of reducing protein intake while avoiding fat.

During the years 1970-2000, Americans were advised to lower their fat intake which resulted in reducing intake of foods high in protein like beef, pork, eggs, milk and butter. The assumption had been and still remains, that Americans consume a surplus of protein and protein recommendation need only keep Americans from negative protein balance. Optimal protein intake for supporting health was not a goal. However, recent research is beginning to accumulate which indicates a role of protein, in particular the level of specific branch chain amino acids (BCAA) in proteins, that is associated with a lower prevalence of obesity and overweight in middle age adults.

A recent study published in Journal Nutrition1, looked at the association between BCAA intake and the risk of overweight/obesity status in a cohort of 4429 Asian and Western adults. The study was a part of a larger International Study of Macro-/Micronutrients and Blood Pressure Study (INTERMAP) which did not include any intervention in the methodology other than recording dietary recall and 24 hr. urinary measurement. Results confirm the hypothesis that across an international population, dietary intake of branch chain amino acid intake was inversely associated with prevalence of overweight status amongst healthy middle age adults and with the prevalence of obesity in Western adults. These results confirm earlier animal studies that have found higher leucine intake (BCAA) associated with lower body weight and fat mass gain.

1 Qin, LQ et al. J. Nutr. 141:249-254, 2011

Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl

The Global Obesity Pandemic: Shaped by Global Drivers and Local Environments

Below are highlights from the article.  We as health professionals already know many of these. I think the approach of looking at obesity in the large picture rather than pieces is long overdue. There have been many “smaller scale strategies” and some of those have been successful in targeted areas.  I think the approach of looking at obesity in the large picture rather than pieces is long overdue.  What does this really mean though?

We’ve all seen the numbers and generally are aware of the history of obesity.  Obesity began in most high income countries in the 1970-80’s, but now most middle and low income countries also have obesity.  Three years ago, in 2008, it was estimated that 1.46 million adults globally were overweight and 502 million were obese.  Children were estimated at 170 million as overweight or obese.  Other trends within obesity are prevalent as well, but these numbers tell the story.

A Hoad, Somerford and Katzenellenbogen article (Aust NZ J Public Health) drives home that obesity has overtaken tobacco as the largest preventable cause of disease burden in some regions.

What are some key indicators in this report?

  • Economic Effects
    • Sufficient wealth-this has been an enabler for obesity.  This however, is not always indicative as shown in the Pacific Island nations and others.
    • Some countries are faced with a substantial burden of undernutrition also has an emerging burden of overnurition and related diseases to both forms of malnutrition.
    • Obesity is the result of people responding to the obesogenic environment and the obesogenic environments arise because governments and business are responding the economic and politic environments.
    • Drivers of the obesity epidemic
      • Several studies have shown that technological changes have created cheaper and more available food calories and have driven forces towards overconsumption.
      • The “built environment” Changes in our overall habits- less physical activity (driving instead of walking) as well as increased of the food supply starting in the 70’s.  Interestingly enough if everyone was following the fruit and vegetable recommendations of the dietary guidelines, there would not be enough fruits and vegetables for everyone.  What does this say about the oversupply of food? 
      • Cultural preferences such as (body size) can have a significant effect in different regions. 
      • Marketing-On the marketing question-Is the market failing children”?  You decide
      • Genetics- an article by Bray GA states genetics loads the guns but the environment pulls the trigger.
      • Approaches and implications to address obesity
        • The figure below shows a framework to categorize determinants and solutions of obesity.
        • Sustainability and affordability remain to challenges for programs.
        • The major strategies available to directly affect behaviors aim to increase motivation to make healthy choices and include social marketing health education and promotion programs.
        • Realistically policy interventions can be directed at the environment (rather than the individual).
        • The article suggests the solution to obesity should be developed on a global level.

 

Stay tuned for reviews of the next articles in the series.