Diet and the Accumulation of “Fat”

Our bodies are complex machines designed to use and store energy. Energy in the form of calories is used immediately by the body and any excess intake is stored in adipocytes as lipids. Adipocytes are cells full of energy (lipids) for use at a later time when energy intake is poor. A large number of adipocytes are called adipose tissue and this tends to accumulate in larger and larger proportions throughout our body, we call this excess adipose tissue, “Fat”.

Large amounts of adipose tissue (“Fat”) tends to have an adverse effect on the rest of our body. Reduction in our immune system, increased blood pressure, heart rate, insulin resistance, cholesterol or plaque development in heart and peripheral blood vessels, impaired fertility, fatty liver disease, organ failures and sleep abnormalities are a few results of the increased adipose tissue, “Fat”, effects on our body’s systems. The good news is that fat reduction can sometimes reverse these abnormal effects. Reducing your fat stores is called weight loss.

The 3 most common barriers to weight loss are… Food types, eating behaviors and metabolism.

Food Types: Carbohydrates (CHO), Proteins and Lipids (Fats)

There are many “fad” diets that eliminate one of the food groups above. In truth, all of the food groups are needed for a healthy balanced diet. Our chief recommendations are to eliminate most foods that are white. These include breads, rice, potatoes, anything made with sugar or flour, and processed foods. We always suggest the patients have a “pantry purge” and eliminate snack foods, crackers, and snacks. Our recommendation is to remember the number 60 and strive to have more than 60 grams of protein, less than 60 grams of carbohydrates, and 60 ounces of water. These recommendations are suggested for those with and without bariatric surgery.

Eating Behaviors (Things to avoid if you want to lose weight)

Skipping meals is not recommended. Your body is an engine that needs to be refueled on a regular basis. Eating too large of a portion and the tendency to eat late at night are not beneficial. Carbohydrate loading and a low protein: to carbohydrate ratio will cause weight gain.

Metabolism

Your metabolism is how efficiently your body burns energy. Metabolism is difficult to manipulate. Often, your body sets it’s own metabolism and can only be affected by exercise. Medications can alter metabolic rates, both at a higher or lower rate.

BMR stands for basal metabolic rate. All of us have a BMR that can be calculated. Some of us are lucky to have a consistently high rate that enables us to take in large quantities of calories without producing a lot of adipose tissue. Some very unfortunate individuals have a very slow rate that makes it difficult to lose additional pounds by calorie restriction alone.

Calories In vs. Calories Out Is Over-Simplified

Many providers explain weight loss to patients as simple calories in vs. calories out. This means if you burn more calories on a weekly basis than you take in, the result will be weight loss. Although this is true for the most part, it is an over-simplification of the problem. A person who exercises daily and reduces calorie intake weekly may find that after initial weight loss success their body weight plateaus and it becomes increasingly harder to lose weight. Further reduction in caloric intake does not always produce further weight loss and may lead to over-powering hunger and binge eating. This spirals into frustration and feelings of failure which further sabotages weight loss tools and ultimate departure from the program entirely. One has to be consistent, dedicated to change in lifestyle, and maintenance of a balance in life choices. Remember, what you choose to follow as a recommended diet you should follow for the rest of your life.