Friday, April 29, 2011

Food Reward

 at speaks of the reward our brains receive from the act of eating food. A boring repetitive diet may be useful for weight reduction: Eggs for b, soup for two meals, maybe a little chunk of steak, 6 days /week, fish the other day. OK I guess I need to do a test for a couple of weeks.

Some in-da-vid-ual, not to be named by me, but referenced by Yoni, thinks obesity - overeating is a behavioral problem. OK. Lets list some Behavioral problems. Bigotry, stupidity, abusive behaviors, alcoholism, drug  use, rape, murder, gay, excessive sex, smoking, etc. So what does that label really mean. We do it because it is our nature. Overeating is not something we like doing, it is something we seem to be unable to stop doing, where our nature is telling us to do something which is not good for us. I think she displays a big lack of understanding of the real problem for a Doctor. If we could change we would. But our damn nature keep telling us to eat.
I am not a dog, food is not a reward. Any views on the subject?

Thursday, April 28, 2011


Today, Dr Sharma talks of many of the issue of overeating, and got me thinking again. He seems to have a issue with the eat less, move more, ELMM, philosophy. I thing it should be eat less carbohydrates, move more, ELCMM. But really, what other ultimate choice is there? The Inuit, it is claimed, have a 25% faster metabolism in the winter, reportedly from eating raw fish adrenal glands, but that does not appeal to me.

The issue is being satisfied with much smaller meals, and life between meals. Depression, indecision, dislike of our work, activities, or boredom due to lack of the same, as well as any emotional, obsessional, compulsion, lack of impulse control, living under or around a control freak, working for a control freak, being unable to leave due to financial reasons, (fear of poverty), fear of being alone, fear of people, as well as stress, sleep, time issues all contribute. Ultimately, we need to get to a place psychologically and philosophically, where we can do what we need to do to survive well and prosper, and live with a reasonable food intake. I needed to be independent, not caring enough of what anybody things or do to effect my intake of food. I could binge mulling over an irreverent comment, direction, or criticism of a some in-di-vid-ual for the lack of a better term.

I cannot and will not live in a temptation situation, with low impulse control. This goes back to staying off slippery slope if we have fear of slipping.

Sorting out what food should and should not be eaten takes some work but sooner or later the rules become clear. The spud can be the dividing line. They are not allowed in many diet, but Chris Voigt lost weight on the potatoes only. It has a caloric density of 0.8 C/gm, and a nutritional density of 3.5. The method of preparation also effects these numbers, so mashed, whipped, scalloped and french fried are out, but boiled, baked, roasted, poached, all with skins are in. Anything that has a higher caloric density, and lower nutritional density should also be out. That includes sugars of all forms, grains, cereals, except for glutinous rice, oils, and all manufactured eatable products. Screw the food guides, dietitians, and big food companies.

Trans-fats and all deep fried food must be out for AGEs, the thing that cause plaque.

Appetite stimulus must also be out; sugars, grains, omega 6 oils, coffee, artificial sweetens,

Caloric dense vegetables, roots, fruits, rice, proteins, and the like must be of convenient portions, and yet be adequate to satisfy, and the total calories must be less than our daily BMR+EE to be stable or loose slightly. I find it is easier to cut 500 to 1000 calories that 100 per day, I do not know why.  Danger of getting over-hungry and binging is always present. Nibbling make it worse.  

Dr. Davis says Real Men do not eat Carbohydrates. I agree for stable weight, but not for weight loss. I have always yo-yo-ed, so I am seldom in that situation.

Working on the living between the meals is what I feel has been the biggest help.

Wednesday, April 27, 2011

Honey Vs Sugar

Dr Sharma posted on this topic, and got me thinking.
Consider a 100 gms of honey:

Caloric Density 3.57
Nutritional Density ~ low 

Just shy of 75 grams or 32/75 ~ 43% glucose,  and look at lactose in honey, but wait, this is MacDonalds honey...

Lets look at Alta Honey

total 82.1 grams, and a caloric density of 3.04
but Galactose is a fun mono, it is a polymer sugar with a bunch of forms, and is converted to glucose by what? gut fauna in some people, to lactose in others, a slow process.

Consider 100 gms of sugar:
Caloric Density ~ 3.8 
Nutritional Density ~ low 
Sucrose is 99.9% sucrose, that is one glucose, one fructose bonded, 50% fructose, 50% glucose and 100 grams. It splits easily with an enzyme, and is usually absorbed about a fast. 

Maltose is 2 glucose, bonded. It requires a enzyme maltase to split, but it is not glucose until it splits, if you happen to have enough maltase to split it or will be split by gut fauna. 

So isoglucidic means what, measured in Kcals? How do you get equal calories and equal glucose
What did the breakfast consist of? Some kind of fiber mixed with sugar or honey similar to what we feed rats? and was it equal protein?

Keep in mind that fructose is converted into fat make-ins by the liver, independent of the insulin demand. Insulin also interferes with leptin signaling. Fructose and glucose are caloric equals, but not taste nor metabolic equal.   

Either way, until I am at my ideal weight, I will avoid all of these, and avoid developing a sweet pallet.


It occurs to me, after watching some of Dawkins, referenced in NephroPal, that obesity is just natures way of adapting to a sedentary life style of a population, combined with a excess of processed calorie dense foods. Some of us have a choice, a personal choice, adapt or die a slow and painful death of obesity related issues. Nature is blunt, but effective.

Insulins' first task is to shut off other energy sources, then to dispose of excess sugar to prevent glucose overload. This includes down-regulation of glucose freeing processes, down-regulation of fat release, up-regulation of glucose uptake processes. It is logical to do what we can to down regulate the production of insulin to loose weight. 

The issue of hyperinsulinemia occurs when glucose is suddenly released, and abruptly ends, resulting in a insulin spike, an offset in the glucose and insulin time-concentration curves, or the insulin being out of phase with the blood glucose concentration. This does not happen with fiber bound sugars, but does occur with manufactured sugars and modern grain, and processed foods. 

Insulin down-regulation should include but not be limited to small meals, well spaced; exercise, and anything that lowers digestion and calorie uptake, decreases efficiency of energy conversion, and reduced intake of appetite stimuluses --- carbohydrates. It is noted that fructose is calories without insulin; however, on the first pass the liver very efficiently smelts fructose into fat make-ins; hence, to fat. Fructose is therefore no a friend to weight loss, regardless of popular opinions. 

It is therefore evident that a low carb with controlled portions of protein and fat is necessary for weight loss. For the last almost two years, I have been nearly weight stable with uncontrolled portions of food, mainly meat and vegetables with a little fruit, odd bit of oats for fiber and a few nuts. Finishing the weight loss will require additional effort to cut intake.

Thursday, April 21, 2011

Quality of a Meal for Weight Loss

Every diet has rules as what to eat, when, why, etc. But how do we determine if it is a good meal for us to loose weight on? -- Put the numbers too it. -- The diet potential is equal to the number of calories in the meal divided by the time to before we get hungry, in C/hour. If this number is equal or less then our general metabolism rate in C/hour, it is a good weight loss diet meal. If the number is greater, it may not be such a good meal.

When we are loosing weight, we burn everything we eat... well not Necessary. We burn all the fat and protein, but not necessarily all the carbohydrates. The unburned carbohydrates may be stored as glycogen in the liver or muscles or as mucus or in fat cells as glycogen, all mixed with water, at a caloric density of  about 1200 C/kg to 800C/kg, depending on who said it. In my life the number appears to be about 900C/kg. Fat may be burned for energy. This is why we can actually gain weight on less than our BMR for a few days. We are storing water and carbohydrates. Cut the carbs and watch that water go.

The BMR, basic metabolism rate will vary by who is defining it. All subtract the exercise energy from the total, but some also subtract digestion energy, voluntarily motion energy, excess heat production, and the like and call the remainder BMR. Some use the total metabolism rate while exercising, some use the difference between the resting and the exercising rate, some do not make the distinction and just use the numbers. Some of the "research" is crap, but the job is to sell research, not find a solution to the obesity problem that has developed. That not to say that the research is not useful; much is valuable, but it must be closely examined.

When I use a food scales, eat consistently for several weeks, and maintain a constant weight, I must be in a metabolic energy balance.  But there is a problem with the numbers; at 60% carbs, I only require 1500 C/day, and when I am a 10% to 20% carbs, I loose weight at 1800 C/day. What gives? Calories in- Calories out is only good for a uniform sort of diet. I stay lower carb most days.

So what mix of carbs, proteins, fats do you eat and why?

Appetite Control

In the process of weight loss, there are only three things that we maybe able to control; the composition of our meal (carbs protein fats), the quantity of food (if we can stop) and the space between meals (if we delay hunger or cravings do not start).

"Maybe able to control" from the first paragarph, is a statement of the uncertainty of all this. There are five components; actions,  thoughts, feelings-emotions, beliefs or concepts, and the physiological. We should be able to control or actions, except when physiological forces become to strong, and then be-damned, I am going to eat. Thoughts, well I cannot totally control then, and no one can, but we can avoid them, and distract ourselves.

Appetite control, energy without turning on appetite is one of the methods; aka boring meals. Chris Voigt's potato diet, the cabbage soup diet or other similar low stimulation foods may be a method of reducing the caloric intake for a meal. If strung together, they should be useful in calorie restriction, as long as we do not make up for it at the next meal.

Ultimately, for any diet to be successful for weight loss, we must control our appetite, and eat less than we burn, and thereby reducing stored energy.

What do you do to control your appetite?

Vitamin and Mineral Deficiencies

It has been suggested that some obesity is caused by cravings for vitamin and mineral due to deficiencies, resulting in overeating of food that have trace amounts of the mineral or vitamin with copious calories. This is certainly a simple explanation which could explain some obesity.

There is some evidence that some deficiencies cause cravings. There is a correlation between the probability of an person being obese and deficient in numerous vitamin and minerals. Remove the deficiency and perhaps the craving and desire to overeat may reduce.

Hyperphagia is a bitch of a condition, with or without a “formal diagnosis”. For some of us, it has been a lifelong struggle. Perhaps excessive broad intake of vitamins and minerals is one more part of the solution, to deal with potential mal-absorption issues. In my case, I obtained some relief. It may be placebo, I do not care.

First we must learn what good nutrition is, by the science. Food with no or very little bio-available nutritional should be eliminated. Just take the chemical additives. I personally think that sugar, ground grains, and excess manufactured oils have no place in healthy human diet, unless that person is of normal weight and of good health.

It is my opinion that for children to recover from obesity, the parents must first begin the process. Children learn best by following, and living in a healthy, in respect to food, environment. Any whole food lifestyle will do. Nobody looses weight living at a smorgasbord or from a deep fryer.

Have you suffered with Vitamin or Mineral Deficiencies? What alerted you to the condition? 

Impulse control

To understand impulse control, and how to develop more might be useful. Evolution of the self, to a higher plain, where temptation is not a concern is a loft concept. Natural ageing may do some of that schooling, but a few search may add more insight.

I grew up under parents who had low impulse control. I remember one time in my youth, that my father saw a screw sticking out of the old truck tire. ( it was before 1961, I remember the truck) He just had to get a pair of pliers and pull it, and even then I knew it was the wrong action. Of coarse, it went flat, and I had to change the tire or walk home. He just could not leave the nail in there and go to the tire shop, and get it fixed. He had to pull it, it was his nature, or so I thought. Could it be he had lower impulse control than I?

It seems that avoidance of the situation where low impulse control is problem may be part of the solution, short term. If you do not want to slip, stay off slippery slopes, until you get crampons.

Low impulse control can be obtained by "rewriting our biological scripts" as it were in programing parlance. In my case it may be to the point of disorder. It is pure toucher for me to sit in front of a bowel of nuts without picking. I just have to get up and leave. Those who want to toucher me this way do not have my best interests at heart. I keep swearing I will not go back to friends who do that to me.

Resistance to low impulse control can be learned. It is a maladaptive. Usually accompanied with choosing gratification over long term goals, hedonic motivation, problems dealing with frustration, deprivation, temptation, and have difficulties dealing with emotions, anger, anxiety, sadness, poor boundaries setting and maintaining, and other negative issues.

Boundaries are another concept that I need to explore further.

Do you have impulse control issues and what are you doing about it?

Food Addiction

Is addition real or is it addiction like behavior?  Does it really matter?

True addiction, according to Dr. Gabor Mate, involves four issues:
Endorphins; the molecule of life, a group of proteins that is associated with emotions, pain relief, love, reward, hedonic responce.
Dopamine; a form of dopa, act as a neurotransmitter in the brain, it stimulates, related to curiosity, vitality, excitement, exploration, drugs, food, sex.
Adrenlin; more of the above, plus stress reduction, fear, or low blood sugar.
Low Impulse Control; our free won't if you will. If our impulse control is low, we have a problem.

It does not matter if addiction is true or not, the solution is the same, totally give it up the problem food or behavior, but wait, I can not give up eating. I would be just getting use to it, then die.

How do you know if you are addicted? Give it up. If easy to get off and stay off, you are likely not addicted to that item. Calories may still be an issue, but addiction may not be.

I personally am addicted to sugar and wheat. These I can give up. Poor impulse control, now there is one more thing to put on my inventory of characteristics, along with compulsive obsessive, control freak, unsatisfiable, and others.

Are you or have you been addicted to foods?

Wednesday, April 20, 2011


The blog is intended to stimulate discussion only and is not to be used as advise. Use the information and philosophies at your own risk. The information presented may be correct, current thinking, or at the concept at the date of writing. Much is opinion only.

the aa is to keep the disclaimer at the top of the list.

The purpose

The purpose of this blog is to help others and myself in our search for a lower body weight by summarizing available information in one location over time. Much of weight management is largely a way of thinking; hence, philosophy. We need help as soon as we decide to loose weight, or to overcome overeating. It is my hope to provide guidance as to how I overcame overeating, one step at a time. As I examined each individual cause of overeating, the problem reduced in size, and became easier to deal with. The basic approach is to understand the separate causes and resolve each cause. This entire approach is spiritual, with a little philosophy, bio-chemistry, nutrition, psychology, physiology, mathematics, decision theory, thermodynamics, and engineering thrown in just because it showed up.

Ultimately, there is a solution that is independent of the causes, that is to give up our control, our desires, our own will, enjoyment of food and the like and follow a food program and perhaps a program like Overeaters Anonymous. The issue is always staying on the program with all our internal desires and external pressures. For me, I needed to learn much more than the initial blush of following a food program long term.

The food program had to deal with issues like hyperinsulinemia, hunger, appetites, reasonable nutrition, and be sustainable for me. The food program had to fit my lifestyle. In the end, I just adopted a simple lifestyle, complete with a food program. All I needed to do was adjust the portions a bit, and become willing to follow it all the time. There is the rub.

Many people including myself eat for many reasons other than pure hunger. Once I got to the point of only eating at time of pure hunger, the weight began to come off. It has not been easy to get to that point, and some of the time, I still loose it, and need to adjust my thinking back to the straight and narrow. Usually more learning and letting go is required.

These causes be broadly grouped into physical, emotional, and spiritual. Nutrition, physical additions and addiction like behaviors, philological reaction to food components, habits, traditions, personality characteristics, wants and need, cravings, shortages, surpluses, food costs, availability, temptation, occupation, upbringing, our own evolution of self, ancestry and many other concepts all play a roll in the overeating. (under-eating if you are so atypical)