{"id":547,"date":"2023-04-04T18:57:05","date_gmt":"2023-04-04T18:57:05","guid":{"rendered":"http:\/\/pharmatopo.com\/?p=547"},"modified":"2023-04-05T04:14:34","modified_gmt":"2023-04-05T04:14:34","slug":"dietary-choices-to-support-weight-control","status":"publish","type":"post","link":"https:\/\/pharmatopo.com\/index.php\/2023\/04\/04\/dietary-choices-to-support-weight-control\/","title":{"rendered":"<strong>Dietary Choices to Support Weight Control<\/strong>"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Stuart R. Gallant, MD, PhD<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">People reach a peak bone mass and muscle mass in their early 20s.&nbsp; After that, any increase in weight typically means an increase in fat.&nbsp; Ideally, our weight would stabilize as we reach adulthood and remain fairly constant until we naturally started losing muscle and bone mass in our elderly years.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unfortunately, <strong>maintaining a stable weight can be a challenge for many people<\/strong>.&nbsp; Today\u2019s post looks at how the dietary choices we make affect our weight over time.&nbsp; <em>Caveat:&nbsp; Before considering a significant change in diet, consult with your primary care physician or other skilled professional.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Food Choices and Weight<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a <em>New England Journal of Medicine<\/em> article, researchers analyzed data from three separate populations studies involving a total 120,877 US men and women without chronic disease or obesity at the start of the studies [1].\u00a0 Study participants on average gained 3.4 lb per 4-year period of the study.\u00a0 That is typical for adults in Western industrialized countries\u2014a gradual drift upward in weight through adulthood.\u00a0 The purpose of the study was to see how dietary choices and other behaviors correlated with weight change:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Physical Activity<\/strong>:&nbsp; Some people who start an exercise program or intensify their exercise program can be frustrated with weight gain due to increased appetite brought on by exercise.&nbsp; So, the question is:&nbsp; does exercise correlate with weight loss (or weight gain).&nbsp; <strong>The study found that the most active 20% of participants lost 1.8 lb per 4 year period, compared to the least 20% active.<\/strong>&nbsp; So, exercise does support weight control.<\/li>\n\n\n\n<li><strong>Sleep<\/strong>:&nbsp; The <strong>correct amount of sleep <\/strong>helped with study participants who got 6 to 8 hours of sleep losing 0.3 lb per 4 year period, compared to participants who got either more or less sleep.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The heart of the study was assessment of the effect of dietary changes.&nbsp; In the following figure, the study learning is summarized as a bar graph.&nbsp; The data is broken out by study (NHS, NHS II, and HPFS), as well as by food type (beverage versus solid food):<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"903\" src=\"https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Weight-Change.jpg?resize=1024%2C903&#038;ssl=1\" alt=\"\" class=\"wp-image-550\" srcset=\"https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Weight-Change.jpg?resize=1024%2C903&amp;ssl=1 1024w, https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Weight-Change.jpg?resize=300%2C264&amp;ssl=1 300w, https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Weight-Change.jpg?resize=768%2C677&amp;ssl=1 768w, https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Weight-Change.jpg?w=1385&amp;ssl=1 1385w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Observations regarding food choices include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dairy Choices<\/strong>: Research supports the idea that yogurt helps with weight control [2].&nbsp; Since yogurt can substituted for many other dairy products (for example:&nbsp; yogurt rather than butter on toast; or yogurt and granola rather than cereal and milk), yogurt is a way to control weight at low personal cost.<\/li>\n\n\n\n<li><strong>Fruit Juice Versus Fruit<\/strong>:&nbsp; One interesting finding is how supportive of weight control whole fruits are.&nbsp; By removing some of the fiber and making the fruit sugar more available in the juicing process, fruit juice becomes a weight gainer.&nbsp; These observations about fruit and fruit juice have been supported by subsequent studies [3].<\/li>\n\n\n\n<li><strong>Whole Grains Versus Refined Grains<\/strong>:&nbsp; Refined grains such as bread and pasta make carbohydrates more easily available, compared to whole grains such as brown rice, bulgur, farro, oats, quinoa, and sorghum.<\/li>\n\n\n\n<li><strong>Nuts Versus Dessert<\/strong>:&nbsp; Nuts have been shown to be helpful in preventing weight gain in a number of studies [4].&nbsp; They represent an alternative to traditional sweet desserts.<\/li>\n\n\n\n<li><strong>Potato Chips Versus Vegetables<\/strong>:&nbsp; Potato chips and French fries are the biggest supporters of weight gain\u2014any substitution for potato products would be helpful in terms of discouraging weight gain.<\/li>\n\n\n\n<li><strong>Meat Versus Fish<\/strong>:&nbsp; In the NHS, NHS II, and HPFS, no data on the effect of fish versus red meat was provided.&nbsp; But, a Danish study showed that the health benefits of substituting fish for red meat are potentially substantial in reduction of coronary disease, cancer, and other conditions [5].<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Possible Effect of Substitutions<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Yogurt.jpg?resize=512%2C341&#038;ssl=1\" alt=\"\" class=\"wp-image-551\" width=\"512\" height=\"341\" srcset=\"https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Yogurt.jpg?resize=1024%2C682&amp;ssl=1 1024w, https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Yogurt.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Yogurt.jpg?resize=768%2C511&amp;ssl=1 768w, https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Yogurt.jpg?resize=370%2C247&amp;ssl=1 370w, https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Yogurt.jpg?w=1280&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In the NEJM study, the participants increased in weight an average of 3.4 lb per 4-year period.&nbsp; Using the data from the bar graph, it is possible to calculate the expected effect on weight of various dietary choices:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Substitution<\/strong> <strong>(Servings Per Day)<\/strong><\/td><td><strong>Expected Effect on Weight (Lb Per 4-Year Period)<\/strong><\/td><\/tr><tr><td>1 Serving Yogurt for 1 Serving of Other Dairy Foods<\/td><td>-0.9 Lb<\/td><\/tr><tr><td>1 Serving of Fruit for 1 Serving of Fruit Juice<\/td><td>-0.8 Lb<\/td><\/tr><tr><td>1 Serving of Whole Grains for 1 Serving of Bread or Pasta<\/td><td>-0.8 Lb<\/td><\/tr><tr><td>1 Serving of Nuts for 1 Serving of Sweets<\/td><td>-1.0 Lb<\/td><\/tr><tr><td>1 Serving of Vegetables for 1 Serving of French Fries<\/td><td>-1.4 Lb<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This post is not attempting to suggest that controlling weight is easy; however, this research suggests that food substitutions could be helpful, combined with exercise and a healthy amount of sleep, in supporting weight control.&nbsp; For an average person, gaining 3.4 lbs per 4 year period, the food substitutions listed above offer the possibility of turning a trend upward into a trend downward.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Conclusions<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To summarize the themes of this post:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sugar sweetened beverages are a major cause of weight gain [6].<\/li>\n\n\n\n<li>Choices of less processed foods (whole fruit, whole grains, nuts, and vegetables) support weight control [7].<\/li>\n\n\n\n<li>Fermented foods are nutritionally useful in supporting a diverse gut microbiome\u2014yogurt supports weight control [2].<\/li>\n\n\n\n<li>If animal protein is part of your diet, fish is a healthier choice [5].<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">[1] Mozaffarian, D., <em>et al.<\/em>&nbsp; \u201cChanges in Diet and Lifestyle and Long-Term Weight Gain in Women and Men,\u201d <em>The New England Journal of Medicine<\/em>, June 23, 2011.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[2] Yuan, M., et al.&nbsp; \u201cDairy Foods, Weight Change, and Risk of Obesity During the Menopausal Transition,\u201d <em>The Journal of Nutrition<\/em>, 153, 811\u2013819 (2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[3] Guerra Valencia, J., <em>et al.<\/em>&nbsp; \u201cThe Fruit Intake\u2013Adiposity Paradox: Findings from a Peruvian Cross-Sectional Study,\u201d <em>Nutrients<\/em>, 15, 1183 (2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[4] Baer, D.J., et al.&nbsp; \u201cNuts, Energy Balance and Body Weight,\u201d <em>Nutrients<\/em>, 15, 1162 (2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[5] Thomsen, S.T., et al.&nbsp; \u201cA probabilistic approach for risk-benefit assessment of food substitutions: A case study on substituting meat by fish,\u201d <em>Food and Chemical Toxicology<\/em>, 126, 79\u201396 &nbsp;(2019).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[6] Flynn, J.&nbsp; \u201cDo sugar-sweetened beverage taxes improve public health for high school aged adolescents?,\u201d <em>Health Economics<\/em>, 32, 47\u201364 (2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Disclaimer:&nbsp; PharmaTopo<sup>TM<\/sup> provides commentary on topics related to drugs. &nbsp;The content on this website does not constitute technical, medical, legal, or financial advice. &nbsp;Consult an appropriately skilled professional, such as an engineer, doctor, lawyer, or investment counselor, prior to undertaking any action related to the topics discussed on PharmaTopo.com.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stuart R. Gallant, MD, PhD People reach a peak bone mass and muscle mass in their early 20s.&nbsp; After that, any increase in weight typically&#8230;<\/p>\n","protected":false},"author":2,"featured_media":548,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[239,111],"tags":[279,267,240,268,284,281,265,271,283,112,274,278,254,282,270,280,269,276,275,272,266,277,273],"class_list":["post-547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endocrine","category-medical","tag-cheese","tag-diet","tag-endocrine","tag-exercise","tag-fermented-foods","tag-fisch","tag-food","tag-fruit","tag-health","tag-medical","tag-milk","tag-nuts","tag-obesity","tag-potato","tag-processed-foods","tag-red-meat","tag-sleep","tag-soda","tag-sugar","tag-vegetables","tag-weight","tag-whole-grains","tag-yogurt"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/pharmatopo.com\/wp-content\/uploads\/2023\/04\/Scale.jpg?fit=2480%2C1944&ssl=1","_links":{"self":[{"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/posts\/547","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/comments?post=547"}],"version-history":[{"count":5,"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/posts\/547\/revisions"}],"predecessor-version":[{"id":558,"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/posts\/547\/revisions\/558"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/media\/548"}],"wp:attachment":[{"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/media?parent=547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/categories?post=547"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmatopo.com\/index.php\/wp-json\/wp\/v2\/tags?post=547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}