Tag Archives: body weight

Weight loss and green tea: myth and legend

Green tea: a fat burning food for weight loss?

In the phase of weight loss, as during weight maintenance, it is important to maintain as constant as possible the daily energy expenditure.
Indeed, daily caloric consumption usually decreases during weight loss.
Since the 90s of last century, it has been proposed that green tea, thanks to  its content of caffeine and catechins, particularly epigallocatechin gallate (EGCG), which are also present in oolong tea and white tea, could be of help for:

  • maintaining , or even increasing, the daily energy expenditure;
  • increasing fat oxidation, thus acting as a fat-burning food.
Weight Loss and Green Tea
Fig. 1 – Waist Circumference

Therefore, it was attributed to green tea the ability to cause a fat loss, and so to be of help for overweight or obese adults in achieving the ideal weight.
In addition to these potential lipolytic and thermogenic effects, catechins and caffeine may be useful by acting on other targets, such as the intestinal absorption of fat and the energy intake, probably through their impact on the gut microbiota and gene expression.
Therefore, products for weight loss and weight maintenance based on green tea extracts have been marketed. It should be noted that these products contain catechins and caffeine in amount much greater than the classic drink.

How much truth is there in green tea “fat burning” properties?

The issue seems to have been resolved by a careful meta-analysis of 15 studies on weight loss and intake of these “fat burning” products.
Eight of the 15 analyzed studies were conducted in Japan, and the rest outside of Japan, for a total number of 1945 subjects, which were followed for a period of between 12 and 13 weeks.
The study showed that the consumption of green tea-based products induces, in overweight and obese adults, a weight loss that is:

  • not statistically significant;
  • very small;
  • probably not clinically important.

These “fat burning” products have not proved to be useful not even in weight maintenance.
Thus, on the basis of scientific evidence, green tea does not seem to be helpful in fat loss nor in weight maintenance.
There are no magic bullets: the only way to lose weight (body fat) and avoid future increases is to control your daily calorie intake and take part in physical activity on a regular basis.

References

Hursel R. and Westerterp-Plantenga M.S. Catechin- and caffeine-rich teas for control of body weight in humans. Am J Clin Nutr 2013;98:1682S-1693S [Abstract]

Hursel R., Viechtbauer W. and Westerterp-Plantenga M.S. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obesity 2009;33:956-961 [Full text]

Jurgens T.M., Whelan A.M., Killian L., Doucette S., Kirk S., Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Editorial group: Cochrane Metabolic and Endocrine Disorders Group. 2012:12 Art. No.: CD008650 [Abstract]

Overweight, physical activity, blood pressure, and hypertension

Overweight, obesity and blood pressure

Body weight is a determinant of blood pressure at all age; in fact:

  • it has been estimated that the risk of developing elevated blood pressure is two to six time higher in overweight than in normal-weight individuals;
  • there is a linear correlation between blood pressure and body weight or body mass index (BMI) (a BMI greater than 27, i.e. overweight or obesity, is correlated with increased blood pressure): even when dietary sodium intake is held constant, the correlation between change in weight and change in blood pressure is linear;
  • 60% of hypertensives are more than 20% overweight;
  • centripetal distribution of body fat (waist circumference greater than 34 inches in women and 39 inches in man), also associated with insulin resistance, is more important determinant of blood pressure elevation than that peripherally located in both man and women;
  • it has been shown that weight loss, both in hypertensive and normotensive individual, can reduce blood pressure and reductions occur before, and without, attainment of a desirable body weight.

In view of the difficulties of sustaining weight loss, efforts to prevent weight gain among those who have normal body weight are critically important.

How to calculate BMI

overweight
Fig. 1 – BMI Chart

BMI is total body weight, expressed in kilograms [kg] or pounds [lb], divided by the height squared, expressed in meters or inches (in.).
It can be calculated using the following equations:

BMI = weight [kg]/height2 [m] or
BMI = (weight [lb.]/heigth2 [in.]) x 705

BMI is a good indication of body fat because most of the weight differential among adults is due to body fat; its major flaw is that some muscular individuals may be classified as obese even if they are not.
A healthy BMI is between 18 to 24,9.
Overweight is considered to be between 25 to 29,9.
Obesity is categorized by BMI according to three grades:

  • 30 to 34,9 I grade obesity;
  • 35 to 40 II grade obesity:
  • 40 and above III grade obesity.

Physical activity, and blood pressure

Maintaining a high level of physical activity is a critical factor in sustaining weight loss.
In addition to the effect on body weight, activity and exercise in itself reduce the rise in blood pressure.
Physical activity produces a fall in systolic blood pressure and diastolic blood pressure; so, increasing physical activity of low to moderate intensity to 30 to 45 minutes 3-4 days/week up to 1 hour nearly every day, as recommended by World Health Organization, is important for the primary prevention of hypertension.
Less active persons are 30% to 50% more likely to develop hypertension than active ones.
Remember: a rolling stone gathers no moss!

References

Mahan LK, Escott-Stump S.: “Krause’s foods, nutrition, and diet therapy” 10th ed. 2000

Shils M.E., Olson J.A., Shike M., Ross A.C. “Modern nutrition in health and disease” 9th ed., by Lippincott, Williams & Wilkins, 1999

Writing Group of the PREMIER Collaborative Research Group. Effects of Comprehensive Lifestyle Modification on Blood Pressure Control: Main Results of the PREMIER Clinical Trial. JAMA 2003;289:2083-2093 [Abstract]

World Health Organization, International Society of Hypertension Writing Group. 2003 World Health Organization (WHO)/International Society of Hypertension (ISH) statement on management of hypertension. Guidelines and recommendations. J Hyperten 2003;21:1983-92 [Abstract]

Green tea benefits for health

Benefits of green tea: science and myths

Green Tea Benefits
Fig. 1 – Green Tea Benefits

Tea drinking, particularly green tea, has always been associated, at least in East Asia cultures (mainly in China and Japan) with health benefits. Only recently, the scientific community has begun to study the health benefits of tea consumption, recognizing its preventive value in many diseases.

Green tea benefits in preventing cancer

Several epidemiological and laboratory studies have shown encouraging results with respect to possible preventive role of tea, particularly green tea and its catechins, a subgroup of flavonoids (the most abundant polyphenols in human diet) against the development of some cancers like:

  • oral and digestive tract cancers;
  • lung cancer among those who have never smoked, not among smokers.

Tea polyphenols, the most active of which is epigallocatechin-3-gallate (EGCG), seem to act not only as antioxidants, but also as molecules that, directly, may influence gene expression and diverse metabolic pathways.

Green tea benefits in cardiovascular disease

Cardiovascular disease is the main cause of deaths worldwide, particularly in low- and middle-income countries, with an estimate of about 17 million deaths in 2008 that will increase up to 23.3 million by 2030.
Daily tea consumption, especially green tea, seems to be associated with a reduced risk of developing cardiovascular disease, such as hypertension and stroke.
Among the proposed mechanisms, the improved bioactivity of the endothelium-derived vasodilator nitric oxide (NO), due to the action of tea polyphenols that enhance nitric oxide synthesis, and/or decrease superoxide-mediated nitric oxide breakdown seem to be important.

Drinking a daily cup of tea will surely starve the apothecary.” Chinese proverb

Green tea benefits and antioxidant properties

Tea polyphenols may act, in vitro, as free radical scavengers.
Since radical damage plays a pivotal role in the development of many diseases such as atherosclerosis, rheumatoid arthritis, cancer, or in ischemia-reoxygenation injury, tea polyphenols, particularly green tea catechins, may have a preventive role.

Green tea benefits in weight loss and weight maintenance

Green tea, but also oolong tea, that is, catechins and caffeine rich teas, has a potential thermogenic effect. This has made them a potential tool for:

  • weight loss, by increasing energy expenditure and fat oxidation;
  • weight maintenance, ensuring a high energy expenditure during the maintenance of weight loss.

Indeed, it has been shown that green tea and green tea extracts are not an aid in weight loss and weight maintenance, since:

  • they are not able to induce a significant weight loss in overweight and obese adults;
  • they are not helpful in the maintenance of weight loss.

Green tea benefits in preventing dental decay

Animal and in vitro studies have shown that tea, and in particular its polyphenols, seems to possess:

  • antibacterial properties against pathogenic action of cariogenic bacteria, as Streptococcus mutans, particularly green tea EGCG;
  • inhibitory action on salivary and bacterial amylase (it seems that black tea thearubigins and theaflavins are more effective than green tea catechins);
  • it is able to inhibit acid production in the oral cavity.

All these properties make green tea and black tea, beverages with potential anticariogenic activity.

References

Body weight: what to do not to increase it

In order to maintain body weight: adjust caloric intake according to consumption

Body Weight: Adjust Caloric Intake According to Consumption
Fig. 1 – Adjust Caloric Intake According to Consumption

In order to maintain your body weight, energy intake with foods must match your individual needs, depending on age, sex and level of physical activity; calories exceeding needs accumulate in form of fat that will deposit in various parts of the body (typically in men, as in postmenopausal women, the accumulation area for excellence is abdomen).
An example: let’s assume an energy requirement of 2000 kcal with an intake of 2100 kcal. The extra 100 kcal could result from 30 g of pasta or 35 g of bread or a 25 g package of crackers or 120 g of potatoes or 10 g of oils from any source etc., not a particularly large amount of food. This modest calories surplus, if performed daily for one year leads us to take:
100 kcal x 365 days = 36500 kcal/year extra calories compared to needs.
Since a kilogram of body fat contains approximately 7000 kcal, if we assume that 36500 kcal in excess accumulate exclusively in form of fat (very plausible approximation), we obtain: 36500/7000 = about 5 kilogram of body fat.
So, even a modest daily calorie surplus, over a year, can lead to a substantial body weight gain in the form of fat mass.
This example shows the importance of estimating with accuracy our daily energy requirements.

In order to maintain body weight: split daily caloric intake into multiple meals

Let’s assume that daily caloric requirement to maintain body weight is equal to 2000 kcal.
Is it the same thing if they are consumed in just two meals, maybe dividing them in half between lunch and dinner, or is it advisable to take three to five meals during a day?
In order to mantain body weight, the best choice  is to divide calories into five meals: breakfast, lunch and dinner, the most abundant, plus two snacks, one on mid-morning and the other on mid-afternoon. Why? There are various reasons.

  • Consuming only two meals during the day, lunch and dinner or breakfast and dinner, it is likely to approach both meals with a hunger difficult to control; we eat what we have on our plate already thinking about what else to eat, having the feeling of not being able to satisfy the hunger. We eat, but there is always room for more food. Among the reasons for this there are too many hours between meals. Two examples:

dinner at 8:00 p.m. and, the next day, lunch at 1:00 p.m.: the interval is 17 hours, more than 2/3 of a day;

breakfast at 7:00 a.m. and dinner to 8:00 p.m., 13 hours have passed, most of which are spent in working activities and therefore more energy-consuming than hours of sleep.

Then, drops in blood sugar levels (glycemia) can also occur: liver glycogen stores, essential for maintaining normal glycemia, with time intervals between meals previously seen, can easily reach values close to depletion.

Therefore, by splitting the daily caloric intake into two meals, it is most likely difficult to meet the target of assuming 2000 kcal (the suggested daily calorie intake).

  • The concentration of too many calories in a single meal may promote the increase of plasma triglycerides, the excess of which is linked to the onset of cardiovascular disease.
  • When accumulating almost all or all of the calories in just two meals we are likely to grow stout, have feelings of bloating and getting real digestive problems due to excess of ingested food, not to mention that could occur even a postprandial sleepiness or difficulties in getting asleep.

In order to maintain body weight: exercise regularly

Physical activity has a central role both in maintaining the reached body weight and in the loss of fat mass.
Make physical activity on a regular basis has several advantages.

  • If exercise is conducted on a regular basis and is structured in the proper way, is possible that, even without appreciable changes in weight, a redistribution of fat occurs between fat mass, which drops, and free fat mass, which, on the contrary, increases. Such a result can’t obviously be reached by simple walk; we need a specific training program, better if planned by a professional, and a proper diet, always of Mediterranean type.
  • We protect muscle mass (and as suggested in point 1. we can also increase it).
  • We maintain a high metabolism.
  • Muscle burn energy during and especially after exercise.
  • The body is toned.
  • Appetite is controlled more easily.
  • Making physical activity on a regular basis makes the prevention of weight gain easier, due to the inevitable “escapades” (indulging in a bit of chocolate, an ice cream etc..).
References

Giampietro M. L’alimentazione per l’esercizio fisico e lo sport. Il Pensiero Scientifico Editore. Prima edizione 2005

Mahan L.K., Escott-Stump S.: “Krause’s foods, nutrition, and diet therapy” 10th ed. 2000

Shils M.E., Olson J.A., Shike M., Ross A.C.: “Modern nutrition in health and disease” 9th ed. 1999