Myth 1: Breakfast, it’s ‘The Most Important Meal of the Day’
You may have heard many times that breakfast is the most important meal of the day, and as such you shouldn’t skip it. So many people eat breakfast unwillingly, thinking it will favor them in weight loss.
The evidence shows that skipping breakfast has very small effect on weight control.(1) In a study of people who skipped breakfast, they ended up eating about 150 kcal more at lunch (the next meal), compared to people who had breakfast as their first meal in the morning. However, at the end of the day their total calorie intake was about 400 kcal lower than people who had eaten breakfast.(2) A calorie deficit of 400 kcal will marginally influence your weight. There are much more effective ways to affect your weight control.
So, our advice is more related to the quality of food. If there is protein on the table at breakfast -great, this will help you feel more satisfied and reduce your subsequent calorie intake throughout the day strongly and positively influencing weight control. However, if on the contrary your breakfast is based on sugary cocoa and biscuits, we advise you to skip it.
Myth 2: Egg Yolk Is ‘Bad’
How many times have we heard that egg yolk is bad because it has cholesterol?
Yes, it is true that foods high in cholesterol (such as eggs) may increase LDL (bad) cholesterol in some people but, on average, this only happens to a very small degree.(3) However what has been found is some of the micronutrients and other bioactive compounds present in the egg yolk might positively impact cholesterol absorption. Many studies have not been able to find an increase in cholesterol in those who consume eggs frequently.(4, 5)
Myth 3: Consuming Salt is ‘Bad’
In the literature there have been studies that associate excess salt with hypertension (high blood pressure)(6), kidney damage(7) and an increased risk of cognitive decline(8).
However, we know that salt contains sodium which is an essential mineral and its consumption is very important for health. Therefore, the problem occurs when too much sodium and too little potassium is consumed concurrently. Another problem is the origin of all that salt. And as a general rule, people who consume large amounts of processed food are directly taking large amounts of refined salt (bad salt) and in many cases exceeding the recommended daily amounts.
We can say that the evidence supports the consumption of salt to taste, even in hypertensive, that is, that salt that we throw ourselves into meals, being very unlikely that we exceed the average value suggested by international guides (>5g sodium per day).
Yet in research, eating a low sodium diet is less conclusively healthy, as it could lead to states of hyponatremia, especially in athletes, being able to seriously affect health. The conclusion is both very high and very low sodium intake are associated with cardiovascular disease.(9)
Myth 4: Fats Are ‘Bad’
How many times have you heard that eating fat makes you fat? Traditionally people who wanted to lose weight underwent a low-fat diet. Current evidence suggests that, with a caloric deficit and the same protein intake, diets low in fat or diets low in carbohydrates lead to similar weight loss.(10)
It is important to consider that avoiding any fat intake and removing it from your diet completely can be counterproductive. We need sources of ESSENTIAL fatty acids such as omega-3 and omega-6 fatty acids for life and full function of the body. As for saturated fats are the main driver of cardiovascular diseases, this is just another myth.
Fats that have been shown to be harmful to our health are ‘trans’ fats contained in ultra-processed foods. The ‘trans’ fats you should avoid are a by-product of partially hydrogenated oils, which is a common ingredient present in ultra-processed foods. These foods are often consumed in much larger quantities. This type of industrial fat has been linked to more than half a million coronary heart diseases and increased risk of death worldwide.
So eat healthy fats only!
Myth 5: Red Meat Is ‘Bad’
You’ve may have heard that red meat causes cancer however cancer is a multifactorial disease, that is, it has many causes. Linking red meat directly to cause cancer is not possible. What has been shown is compounds such as polycyclic aromatic hydrocarbons (found in smoked meats) can damage the genome. And damaging the genome is the first step toward possible cancer. Current evidence suggests that processed red meats (particularly those that have been most ‘charred’ during cooking) could present an increased risk in cancer in those with very nutrient-poor diets and an unhealthy lifestyle in general(11), but if you choose quality meat sources, exercise regularly, consume fruits, vegetables, high-fiber foods, avoid smoking and drinking, the effect of red meat on cancer is something you shouldn’t worry about.
Although, there is some low-quality evidence that eating a lot of red meat or processed meat could increase your risk of type II diabetes and other cardio metabolic diseases. Our advice is:
- Eat good quality meat
- limit your quantity of red meat to 2 servings a week
- eliminate the consumption of processed meats from your dietary habits all together
Stay Healthy & Stay Active,
Elena Naranjo, Physiotherapist & Nutrition Coach at DHTC
Between 10 to 15 percent of people worldwide are affected by the Irritable Bowel Syndrome (IBS). Traditional Chinese medicine herbs may improve symptoms of abdominal pain, bloating and distension caused by IBS.
What is IBS?
A common and chronic health condition, irritable bowel syndrome is a gastrointestinal disorder that affects the large intestine, or the colon, and can cause the following symptoms:
- Abdominal pain
Symptoms range from mild to severe, and can be managed through a variety of natural methods, including diet modification, stress reduction and lifestyle changes, and traditional Chinese medicine herbs.
The benefits of natural treatment
Using traditional Chinese medicine herbs for the treatment of gastrointestinal disorders offers many benefits, including:
- Management of symptoms when conventional therapies prove ineffective
- A lack of adverse side effects
- A strengthening boost for the immune system
- Aid in general health maintenance
There are many lifestyle changes, which you can help you alleviate the symptoms of IBS. Some of them are:
- Have regular eating times–The digestive system really loves it when it knows you are going to regularly feed your body. Often times having 3 meals at regular times a day makes a huge difference.
- Sit down, chew your food and eat slowly. Sit down, chew your food, turn off the TV, eat with people you like. Your ability to digest increases when you are calm and relaxed. Digestion begins in the mouth with chewing. Patients with digestive issues that has taken on the commitment to slow down, sit down and chew their food has seen improvement in their digestion–whether they have GERD, ulcers, IBS or just a little gas and bloating.
- Avoid spicy foods–too much spice will aggravate the heat patterns of IBS.
- Avoid raw food–too many raw or cold foods quells the digestive system.
Dubai Herbal & Treatment Centre also provides below services to effectively treat IBS:
- Colon Hydrotherapy
- Chinese Herbs
- Food Intolerance Test
- Nutrition consultation
In the last 5 years there has been lot of noise about different types of diets, with different names and styles. Defining which one works best for the majority of the population with the goal of losing body fat, has become an odyssey for many.
Unfortunately now, losing weight and being healthy seem to be mutual exclusive. Majority of the conversation is based on opinions of people, magazines, books, and not reliant on scientific evidence. Yet changes in body composition have been studied widely to determine which diet is most effective and maintains health. Remember, when you are reading research there are a lot of limitations in studies, and the data need to be analyzed carefully.
We should realize, that there is no universally effective diet; no one-size fits all approach, that promotes sustainable weight reduction. It seems that there is evidence in short-term weight reduction using diets high in protein, low in carbohydrates, and intermittent fasting. However adverse effects are associated with one’s long term health if these diets are not adequately controlled. In the long term, the strongest evidence shows that different diets can only work when they create commitment in the person to follow it consistently.
It should not be forgotten that continual weight gain, if maintained over time, will lead to obesity becoming a multifactorial disease, beyond just seeing it as a fat accumulation. Obesity is a disease that occurs with low-grade inflammation affecting the rest of the systems in the body that can lead to metabolic diseases, such as type 2 diabetes, or coronary heart diseases.
We know that weight gain is undoubtedly the consequence of a positive calorie balance, that is, consuming more calories than we spend through daily activity, movement and exercise. However, what must be acknowledged is the genetic and environmental factors which play a very important role in context of each person.
For successful fat loss, the Academy of Nutrition proposes lifestyle changes, i.e. a diet with reduced processed food, focusing rather on the quality of the food and increasing the energy expenditure (physical activity). This must be in conjunction with focusing on the individual needs of each person. Therefore, it lacks scientific evidence to choose a universal diet for everyone, be it Paleo diet, keto, low carb, high-carb, vegan, vegetarian… because it seems that it does not matter as much what it is, but rather does it creates a negative energy balance in that individual. Therefore, what we believe in is to create a “negative energy balance” in the diet with good quality foods that maintain optimal health1.
As nutritionists, we propose different strategies according to the person’s requirements, since an elite athlete is not the same as a recreational athlete, just as the latter will not be the same as a sedentary person. Nor would an obese person be equal to another of better body composition, or even someone with some digestive pathology, such as an irritable bowel syndrome with another who does not have associated digestive pathology. All of these factors must be individualized for a success in the results. Thus, we divide our recommendations into the following categories, according to the objectives of each person:
1) Diet based on macronutrient manipulation. Changing the ratios of proteins, carbohydrates or fats; which can be low-carb, high carb, high protein etc.
2) Diet based on restriction of certain foods according to the person’s needs (gluten-free, paleo, dairy-free, vegan, vegetarian).
3) Diet based on time manipulation; like intermittent fasting.
If we have to make a generalized recommendation for weight management from a healthy point of view; we would recommend the Mediterranean diet. Schwingshackl et al. (2019) observed different epidemiological studies regarding diets and concluded that the Mediterranean diet could be the most effective from a health point of view because it was associated with lower cardiovascular risk, lower metabolic risk such as type 2 diabetes, and cancer2. In an analysis conducted by Nita G and colleagues, assessing the evidence and controversy regard diet guidelines for the treatment of Type 2 Diabetes, they also concluded that the Mediterranean diet was the most effective and optimal for these patients3.
What is known of the beneficial effects of the Mediterranean diet?
It relates to the least amount of lipids in the blood circulation, reduction of inflammatory parameters and oxidative stress at the cellular level, improved insulin sensitivity, improved endothelial function (improvement of blood pressure), slows gastric emptying and reduces appetite for longer periods. All this due to its high content of vegetables, fruits, legumes, nuts, fish and extra virgin olive oil which creates a high adherence to follow this type of diet, maintaining an optimal energy balance and enjoy good longevity.
There is no evidence that there is any special diet for fat loss that it works for everyone. The most important thing is to create a negative energy balance consuming nutritious good food and adhering to the program for the long-term. To do this, it is important to individualize, in order to accommodate their requirements.
This is only a general recommendation to guide the population, but any treatment or guideline must be individualized according to the needs of each. Our priority is individualization and it is the key to success in the final results. Please free to contact us to discuss what would work for you.
Sandra Serrano, Physiotherapist, Msc Clinical & Sport Nutrition, firstname.lastname@example.org Dubai Herbal and Treatment Center
Eat Well & Keep moving
Most of our patients contact us and ask what they could do in order to control their weight during the lock-down situation, when physical activity is restricted, especially those that are working from home and tempted towards the fridge often.
It is worth mentioning that we should not address weight loss through the scale alone, as that is not a good indicator for body composition. Doing an analysis rather for fat loss is more accurate, but we will talk about that later.
It must be observed, “holiday seasons” are a time when socializing is frequent, and we put aside our good habits. Most of us during lockdown, were not on holiday nor attending our favorite restaurant, however might have said is just a day off…. But at the end of lockdown it was more than just one day off.
This is not something new, according to research there is a clear evidence in the increase of weight by more than 500%, when a person goes on holiday.(1)
Reaching to this point, you may just think that this increase of weight (or fat gain) is just temporary and shall be reduced when you go back to your “normal life”.
Well then, sorry to say, there is also research highlighting that the fat-mass gained during a period of “holiday” shall be difficult to shed off, and it is the key point to weight gain in a slow manner over years as people age.
People living in Dubai, during lock-down, have been working from home. We can expect calorie intake to be high along with limited movement or limited activity. Which is very similar to “Holiday time”. This blog, aims to propose some strategies in order to avoid weight gain during this situation.
It is true, we need to build Self-Control and Motivation to monitor our weight consistently, as we often have less control in what we eat. Most of the patients we encounter are emotional eaters.
So if we put together all these facts together, our actual environment doesn’t really help us to maintain or improve our body weight!
What can we do in order to improve our Body Composition during this lock-down?
First, we would like to clarify a myth about body composition:
- Traditionally, healthy weight was defined as one where there is no risk for the person’s health. To determine this, we would use the Body Mass Index (BMI) as a fast and simple way to calculate if a person has a normal, low or high weight in relation to their height. One of the drawbacks is that BMI does not calculate what are the percentages of fat mass, muscle mass, bone mass, fluid or residual tissue.
However today, we can find measuring devices that allow us to know our weight, BMI and our Body Composition, such as bio impedance, or scales as Inbody, Omron, Tanita, etc. In general we can say, that in optimum health conditions:
- Muscle mass should represent 40% of our weight
- Bone mass 14%
- Fat mass 20% (it could be higher in women).
Therefore, in obese cases, fat mass is very high, while muscle mass is low, and it could reach a point of sarcopenia (lack of strength and muscular tissue degeneration). On the other side, a person with malnutrition can have both a reduction in fat and muscle mass.
Obesity, malnutrition and under nutrition are all health-risk conditions. It must be stated strongly that a person’s nutritional and energy requirements depend on their body composition, and not just weight, size, age, sex and physical activity.
Here is our advice to improve your Body Composition:(2)
- Eat real food and avoid processed food.
- Half of your plate should be carbohydrates, such as vegetables, fruits and pasta, rice, potatoes specially on days when you are more physically active.
- Protein is a very important macro nutrient and should be about 30 to 35% of your plate. Meats, eggs, white fish and vegetable options (green peas, legumes) will satisfy one’s appetite and make you feel full. If you pursue regular weight training, protein consumption per day should be around 2g/kg of your weight. In these circumstances, protein supplements (such as protein shakes, oat porridge with yogurt) is advisable if one cannot reach their daily requirements.
- Healthy fats should constitute around 15% of your plate. Good examples are extra virgin olive oil, salmon, avocado.
- In addition to that, training should not be forgotten. None of the above will work to improve Body Composition if a training routine is not included. It is preferable to prioritizing strength exercises. If one is unaware, YouTube has many quality channels with exercise routines using own body weight, without additional materials require. This shall help until gyms and personal trainers return. Otherwise contact us and we will set up an exercise program for you.
- We should not forget about Stress. There are innumerable strategies on apps, to control stress via meditation, breathing techniques, along with good rest and quality sleep which is essential.
Please note that all of this is general recommendation for the population as a guide, but all treatments and guidelines must be individualized according to one’s personal needs. Our priority is individualization being the key for successful results.
Elena Naranjo, Physiotherapist & Nutrition Coach at DHTC