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 The Low Carb Luxury Online Magazine  
    April 2005    Page 11       > About LCL Magazine     > Cover Page      > Inside Cover    Feature Pages:   1   2   3   4   5   6   7   8   9   10   11  12  13  14     


Feature Articles
 Why Coenzyme Q10?
 Handling Food Safely
 Make it Low Carb: Saucy!
 Springtime Recipes
 A Time of New Beginnings
 5 Ways to Beautiful Skin
 Food and Wine Pairings
 Time Management Tips
 Recipes from Dreamfields
 Living Authentically
 Panel: Exercise & Weight Loss
 GL, GI? Oh My!
 Top Picks: Low Carb Books
 Perfect Scrambled Eggs



Expert Foods from The Low Carb Connoisseur

 Nature's Sweet

      How Would You Like to be Remembered?

Here's the question as we posed it to our panel this month:

"A recent study into obesity done in Sweden has shown that exercise contributes very little to achieving initial weight loss. While we all agree that exercise is beneficial to our health, do you believe it's integral to successful weight loss?"

From Fred Pescatore, M.D.
The Centers For Integrative and Complementary Medicine
Author of The Hamptons Diet

While that may be true in Sweden, where people tend to be thinner and more active than sedentary Americans, I tend to disagree on some level. The younger you are, the less likely that exercise is mandatory for successful weight loss. It all come down to what one considers successful. If losing a pound makes you successful but gaining three then makes you unsuccessful, then exercise is not a necessary component to weight loss. But, most studies point out that those who exercise more successfully manage their weight without the unhealthy yo-yo effects. Exercise has also been shown to decrease cardiovascular events, so it may be worth getting off that couch and living a little longer.

From Pete Maletto
CSO, DynaPure Nutrition

I?ve worked with professional athletes a good part of my life and I can speak from first hand experience that exercise will instantly increase metabolism, decrease insulin resistance and mobilize fatty acids. Timing of when you exercise is never an issue, but timing of when you eat and exercise always is, attributing to its effectiveness.

Of course, we know that when living a low carbohydrate diet, glucose levels stay very low in muscle cells. When we exercise at the proper heart rate (70%) our body can burn off the remaining glucose and switch over to fatty acids. The lower the glucose level in the muscle cell, the faster we will get into a burning fat mode during cardiovascular exercise. Many nutrients are helpful at making this fat loss process happen even faster.

For example, lets say your a high carb kind of guy and ate Oatmeal for breakfast and then jumped on the treadmill for a half hour. For over 20 minutes or so, you would be doing a great job at burning off the Oatmeal and very little to burn body fat, utilizing glucose provided by the oatmeal. This is one way to make any study on exercise fail.

But if you woke up when glucose levels are low, drank a glass of water and then went on the treadmill you would burn the remaining glucose and immediately burn body fat within minutes of reaching heart rate.

If doing exercise first thing in the morning isn?t for you, then I would suggest working out with weights for over a half hour, lowering glucose levels and then engaging in a cardiovascular exercise for a half hour on the treadmill.

Exercise is always helpful no matter what, but exercise in correlation to the timing of our diet is what makes the difference between a 1 or a 3 pound fat loss per week. Observe due measure, for the right timing in all things is the most important factor for success.

From Gil Wilshire, M.D., FACOG
Reproductive Endocrinologist
President and Chief Scientific Officer,
Carbohydrate Awareness Council.

I am very skeptical of any study that looks only at "weight" (i.e. number on a scale). I am much more interested in body composition and nutrient data. If someone has a very low body fat composition, I really don't care how much their muscle and bones weigh. In fact, body builders would be categorized as "obese" if we only looked at their height and weight. I am also skeptical of low calorie diets that are deficient in vitamins, minerals, essential fatty acids, anti-oxidants, etc. It makes no sense to lose weight, only to die of a degenerative or neoplastic disease down the line.

Despite the findings of one study with respect to one outcome: weight loss, I must still keep my attention on the Big Picture. Exercise has so many benefits on so many of our inter-related systems, that I remain a strong advocate for vigorous activity. It is my personal experience in my own weight loss story that the exercise has tremendously bolstered my emotional state. This has allowed me to persist with the ongoing discipline and positive attitude that has been essential to my continued improvement in health. Demoralization is the common denominator for virtually all failures of weight loss programs; exercise is a crucial component in maintaining the all-important mental attitude. (It also doesn't hurt when people start complementing you on the improved appearance. These little random perks are always good for a lift and a re-charge of determination!)

From Jonny Bowden, M.A., C.N., C.N.S.
Certified Nutrition Specialist

If you held a gun to my head and asked me what contributes more to weight loss - especially initial weight loss - it would be a no-contest: diet wins. Even an hour a day on the treadmill can't compete with a couple of supersized meals at the Fast Food Emporium.

However, that said, the research is pretty clear that people do not keep weight off without exercising. So while exercise may not contribute all that much to initial weight loss compared to diet, it is still a critical component to maintaining weight loss, and those who exercise and change their eating patterns do better with initial weight loss than those who don't. Plus exercise does two other things that diet doesn't: one, it improves cardiovascular health and two (maybe even more important) it builds muscle, which is your best ally in weight loss. Why?: Because calories - including fat calories - are burned in the muscle cells. Without muscle, trying to "increase" your metabolism and burn more calories is like trying to heat a 10 room farmhouse with only one fireplace. The muscle cells are the fireplaces in your body - the more you have, the better calorie burner you are and the more successful your weight loss efforts will be.

From Richard Feinman, Ph.D.
Professor of Biochemistry
State University of New York Downstate Medical Center

Many nutritional studies show exercise contributes very little to achieving initial weight loss. Obviously, exercise is not required but here's a good study that shows its benefit:

Goodpaster, Katsiaras, and Kelley
Enhanced Fat Oxidation Through Physical Activity Is Associated With Improvements in Insulin Sensitivity in Obesity
Diabetes 52:2191?2197, 2003

from Abstract:

This study examined whether a combined intervention of physical activity and weight loss influences fasting rates of fat oxidation and insulin-stimulated glucose disposal. Obese volunteers without diabetes, completed 16 weeks of moderate-intensity physical activity combined with caloric reduction. ?Fat mass and regional fat depots were reduced and VO2max improved?.Rates of fat oxidation following an overnight fast increased and the proportion of energy derived from fat increased from 38 to 52%. In conclusion, exercise combined with weight loss enhances postabsorptive fat oxidation, which appears to be a key aspect of the improvement in insulin sensitivity in obesity.

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