FINISH YOUR PLATE! NOT ALWAYS THE BEST ADVISE

“It’s always best to get up from the table a bit hungry”. I remember my dad saying that for years. I never knew if it was based on economics or good health. I guess it was a bit of both. My folks grew up in the depression and it affected many of their attitudes and their values they taught my brother and me. Thank God. Anyway, I have always been of the attitude that weight loss is simple. Burn up more than you take in. Well, it’s not that simple. Let’s look at a bit of history (not science!).

Prisoners of war usually did not get the healthiest of diet. Two things were missing. Complete nutrients and calories. Recently (in the past decade) medical records have been reviewed of these men and women from many countries and incredibly their health indices all had improved. They appeared younger than their counterparts of similar age. The only logical reason was less calories improved health in many respects. Now don’t get me wrong. Many aspects of health did deteriorate. That was due to inadequate nutrition. Interestingly there is a study done on POWs who subsisted on eggs and rice. The only thing found was mild to moderate cases of scurvy (due to no Vitamin C). These men were a lot lighter but just as healthy if not more so than when their ordeal started 9 months prior. So here comes the science that modern medicine has to have before they realize that things our folks and grand folks before them knew as a matter of fact. 

The University of Wisconsin studied two groups of Rhesus monkeys. The only difference was the number of calories as one group ate 30% less of them. The results as you might guess were amazing. The monkeys that ate more calories died at a rate of 3 times the other group. In addition the strength, agility and endurance of the group with the lesser caloric intake was also much greater. There is a study going on right now called the CALERIE study. It stands for comprehensive assessment of the long term effects of reducing intake of energy. It is in two parts and will conclude in 2012. So far the results are outstanding. The test subjects have restricted their calories by 25% and things such as insulin resistance, diabetes, hypertension amongst others have already shown a dramatic decline. As one investigator put it “they are aging slower”. In several other animal studies done in Europe and Australia, curtailing the caloric intake by 50% has essentially slowed aging significantly.

How’s it work? I don’t know. My opinion is based on my theory of all disease. It is all caused by inflammation that is unchecked. Essentially there is an oxidative stress (free radicals) that our bodies can’t handle. By cutting calories, you make your body burn calories and then work more efficiently. By doing this you will by definition create less oxidation and therefore less inflammation.

Ok. If I stop eating I’ll stop aging? No. Remember, there is one simple rule. You need your nutrients. You need your vitamins, minerals, amino acids, protein, carbohydrates and fats. Just less of them. Fine! But if you think I am cutting my calorie intake by 50%, you’re crazy!! Folks, I agree. In fact all the studies mentioned stated that cutting calories too extensively is impractical. Likewise that animal study that cut the calorie intake by 50% would never fly in real life. Cutting the calorie even 10% has proven effective. The magic number that seems to give the most benefit is 20-25%.

I hear the uproar already. Remember what I said first. What goes in must come out (I mean burn it off). The more active you are, the more calories you will burn. I am only suggesting that no matter where you are right now, start slow. Decrease your portions by 5%. Then in a couple weeks 5% more and so on. Keep your proportions to a 1/3 fats, 1/3 proteins and 1/3 carbohydrates. If weight loss is the desire or blood sugar is an issue, cut down the carbs and increase both the fats and proteins equally. Remember the water (Ok, I’ll shut up). Check the library or the web for lists of low calorie nutrient rich food. If you do nothing more, just cut down what you eat now. It’s hard. Hunger is a strong feeling. Just tell yourself that it will keep you around longer and it is your destiny to pay your child back. Nursing home my butt, I’m living with you!!

As always, check with your family MD or DO or stop in and we can talk. After all the smart health care consumer is informed and aware.

Clifford Sonnie, M.D. is the Medical Director of the Balance of Life Clinic.