Most people have been taught that losing weight is simply an equation of eating less and moving more. That if you were to cut calories, 3,500 calories to be exact, you’ll lose a pound. Tracking calories may prove to be effective in the short term, but typically ends in frustration in the long run.1
For more detailed information about the history of counting calories: https://www.sciencehistory.org/stories/magazine/counting-calories/
In a healthy environment, all animals know how much and what type of food to eat. Generations of people have gone awry with this, taken advantage of by generations of confusing nutrition science, the processed food industry, companies selling products/programs based on calorie counting promising weight loss.
According to Dr. Fatima Cody Stanford, an obesity specialist and assistant professor of medicine at Harvard Medical School,
“The truth is that even careful calorie calculations don't always yield uniform results. How your body burns calories depends on a number of factors, including the type of food you eat, your body's metabolism, and even the type of organisms living in your gut. You can eat the exact same number of calories as someone else, yet have very different outcomes when it comes to your weight” 2
Not all calories are created equal. In short, trillions of organisms live in our gut, and the primary type can influence how many calories the body absorbs from food.2
The food industry has taken advantage of consumers by focusing on calories, as opposed to nutritional value. They market foods as “low calorie” and consumers have been trained to think that is the healthier option. For example, there is added sugar to over 80% of all processed foods. Sugar has less calories than fat, but fat stabilizes blood sugar and fat helps keep people full for longer, while sugar can make people less full and feel more hungry.3,4
One study showed that one can a day of cola (150 calories and 9 teaspoons of sugar) was associated with a substantial increase in the risk of developing type 2 diabetes. On the other hand, the consumption of a handful of nuts or 4 tablespoons of extra virgin olive oil per day (about 500 calories) significantly reduced the risk of heart attack and stroke. 3,4
It is crucial to understand that the types of calories matter most. When people drop their calories and don’t pay attention to getting certain nutrients they can lose muscle mass which looks like weight loss on the scale. Rapid weight loss and regain after fad dieting is detrimental to health, as it contributes to hypertension, insulin resistance and an abnormal lipid profile. Focusing on food quality and satiety rather than food quantity helps reduce obesity and cardiovascular risks.2,3,4
Green coffee bean extract has been thought to aid in weight loss through a variety of mechanisms. However, the efficacy of this supplement remains uncertain. No clear dosage recommendation has been established for this supplement, with companies listing anywhere from 50mg to 8,000mg of the extract.5,6
Green coffee bean extract is present in green or raw coffee. It is also found in roasted coffee, but much of the extract is destroyed during the roasting process. The Chlorogenic acid (CGA) that is found in green coffee bean extract is found naturally in apples, artichoke, pears, carrots and other vegetables. Similar to coffee, green coffee beans contain caffeine and can produce a thermogenic effect on the body. 5,6
Out of the published data on green coffee bean extract use for weight loss, only 3 randomized controlled trials have been found and each one has a very small number of participants and the trials were very short. If weight loss did occur in some of these small groups, it was minimal and not statistically significant. It is difficult to measure the safety and efficacy of green coffee bean extract due to the trials being short, often being anywhere between 4-12 weeks. Two participants in a study report dropped out due to adverse events associated with the intake of green coffee bean extract. These included migraine and urinary tract infection.5,6
It’s important to consider that many people were excluded from the studies if they had high blood pressure, kidney disease, diabetes, or any issue with cardiovascular health, so it has not been studied in those populations.
This supplement is marketed for bodybuilding, weight loss and “fat burning”. The company offers pills, shakes and gummies.
Since Hydroxycut was introduced, it has gone through several transformations, but one constant remains, and that is its reported cases of liver injury and their involvement in multiple lawsuits.7
Hydroxycut advertises a quick way to lose weight with “hardcore weight loss,” despite a lack of research on the effectiveness of its supplements.
In 2004, the U.S. The Food and Drug Administration (FDA) banned the sale of ephedra-containing dietary supplements after serious cardiovascular events and hydroxycut was one of them. They made a new formulation, ephedra-free this time, but are still getting backlash due to many reports of serious liver injury and even one death from liver failure. They have voluntarily recalled 14 of its products and continue to test out new formulations on the public.8,9
Hydroxycut has been associated with at least 50 instances of clinically apparent acute liver injury, generally with the onset being within 2 to 12 weeks of starting the supplement. Typical symptoms found were fatigue, nausea, abdominal pain followed by dark urine and jaundice.7,8,9
Some of the active ingredients include robusta coffee extract, apple cider vinegar, plum, baobab extract, cardamom, caffeine from coffee extract in addition to vitamin D, and b vitamins. Non active ingredients include rice flour, gelatin, titanium dioxide, magnesium stearate and silicon dioxide.
Titanium dioxide is classified by the International Agency for Research on Cancer (IARC) as a 2B-type carcinogen, equivalent to “likely causes cancer in humans” . This means that further studies are required to fully understand its cytotoxic and genotoxic potential in humans, since they have already found it causes cancer in some animal studies. France banned titanium dioxide as a food additive in 2020. In the United States, titanium dioxide is still found in candy, supplements, toothpaste, coffee creamers, salad dressings, chewing gum, ice cream, frozen pizzas, drink and jello mixes. It is used as a color enhancer and added to some food packaging to promote shelf stability.9,10,11
In related news, The New York Times reported a lawsuit against skittles in 2022 for the compound titanium dioxide. In 1960 it was thought that this compound passed through the body, but now they know that the additive can be absorbed into the bloodstream by the intestines and accumulate/cause damage in the spleen, liver and kidneys.12
As enticing as it sounds to try another quick and simple approach to weight loss, denying your body macronutrients (proteins, fats, carbs) and micronutrients (vitamins and minerals) is not a healthy way to do it.13
The mono diet is eating one type of food or food group for several weeks or months. Some examples include: the carnivore diet, the cookie diet, the cabbage soup diet, the egg diet, the milk diet, the fruit only diet, etc.
While some claim that a mono diet can produce rapid weight loss, it is not backed by any research. It is also likely that there is loss of muscle mass on a mono diet.
Any weight loss resulting from eating one food tends to be unsustainable, unhealthy and likely to lead to nutritional deficiencies over time. Side effects from following a restrictive diet include short term weight loss, increased cravings and a possible increase in binge eating. Eating one food doesn’t promote healthy habits like fueling your body with proper nutrients to exercise and eating enough micronutrients to get good quality sleep.13
Long term negative effects of a single food diet may include anemia, osteoporosis, nutrient toxicities, muscle breakdown, malnutrition, constipation, fatigue, diarrhea, and mood issues.
Please talk with your healthcare provider before starting any supplement.
If you are interested in learning more about metabolic health and weight loss, please consult us at Dignity Weight Center! We would be honored to meet you, and we take most insurances!
If you are interested in learning more about metabolic health and weight loss, please consult us at Dignity Weight Center. We would be honored to meet you, and we accept most insurances.
https://www.dignityweightcenter.com/book-online