Popular diets nowadays are not very hard to come by, but the USDA only approves particular one’s for both their success rates as well as health benefits both short and long term.

In 2004, the Feinberg School of Medicine at Northwestern University, conducted an evidence based evaluation of the most popular diets and weight loss programs on the market. Their quest was to find out the ‘magic bullet’ for successful weight loss.

Here’s the evaluation:

Calories:

A total caloric intake averaging 1400-1500 calories daily results in weight loss, regardless the macronutrient composition. Physical activity can enhance weight loss, but when on low-calorie without exercise, weight loss is still achieved.

Dieters who adhered to low-fat, high carbohydrate diets rich in fruit, vegetables and grains consumed less calories than those on other types of diets. This reinforces again that there is an inverse relationship between carbohydrate intake and body weight and that the statement “carbohydrates are fattening” is a myth!

Moderate-fat weight loss diets also result in loss of body weight and body fat even when food is consumed ad libidum. The mean caloric intake of individuals following general diets (USDA food group pyramid with a diet composition of 55% carbohydrates, 25% fat and 20% protein) is 1895 daily; and the mean caloric intake of those on a high-fat, low carbohydrate regimen is 2166 calories daily.

This makes absolute sense when we know that 1 gram of protein or carbohydrate gives us 4 calories, while 1 gram of fat consumption results in 9 calories.

In the table above we can see that no matter what diet is prescribed, the average total caloric intake (1400-1450) is far less than the total calories consumed during the typical American diet (2200), and therefore people will lose weight on these diets. However, we already established that the results will only be short-term!

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We can conclude that it’s therefore MUCH HEALTHIER to take part in a balanced diet that does not promote one food or food group and restricts another one. These diets do NOT results is better weight loss results, but can be health hazards!

Nutrition Adequacy:

High fat, low carbohydrate diets cause deficiencies in vitamins A, B6, D, E, thiamin, folate, calcium, magnesium, iron, potassium, and dietary fiber. WOW, NO GOOD!

Moderate fat, low carbohydrate diets, which usually follow the USDA food pyramid guidelines, promote a balance of the 6 food groups: grains, fruits, vegetables, meats, dairy and fats/sugars. If 1 or more food groups are eliminated, inadequate intake of nutrients occurs. Even though I don’t fully agree with the USDA’s pyramid model (especially the dairy part), it’s a balanced approach which does not cause any health hazards.

Low fat, high carbohydrate regimens cause deficiencies in vitamin E, B12 and zinc. Individuals following these diets need to fortify with supplements also.

Weight reducing diet & body composition:

Weight loss can indicate loss of body weight, body fat or lean muscle mass, or a combination. A total daily calorie restriction (approximately 1500 calories daily) sustained over a longer period of time promotes loss of body fat, regardless the macronutrient composition of the diet. Physical activity is recommended because it facilitates loss of body fat by increasing energy expenditure, increasing lean muscle mass and increasing metabolism.

Physiological changes during weight loss:

Weight loss is directly correlated with a decrease in total blood cholesterol, LDL-cholesterol 9especially with low-saturated fat intake), and plasma triglycerides. Caloric restriction improves glycemic control by lowering blood sugar levels and insulin levels regardless the macronutrient content of the diet. Weight loss also decreases blood pressure.

Hunger, satiety and adherence to diets:

Long-term weight loss is regulated as follows:

1. Insulin stimulates the uptake of glucose and proteins into the cells and possibly increases appetite.
2. Leptin is a hormone released from fat cells. It increases our metabolism and assists in suppressing appetite.
3. The secretion of insulin and leptin is influenced by macronutrient composition, but the mechanism is unclear.
4. During weight loss, blood insulin and leptin levels drop.

Fat restricted diets (with low-caloric intake of course) offer satiety due to the high-fiber, high water content of low-fat foods which give the enhanced feeling of fullness. Low-fat regimens develop an aversion to fatty foods over time, contributing to the long-term success. High dietary fiber intake lowers insulin levels and is correlated with long-term maintenance of weight loss.

Neuro-chemical factors, gastric signals, emotional factors, individual taste preference and other contributing factors account for differences in appetite, food intake and body weight.

Yours in Optimal Health,

Dr. Mike.

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Successful weight loss programs are at times difficult to come by, specifically sensible weight loss programs; I have come up with a specialized successful and sensible weight 7-step weight loss program that anyone can follow:

1. A correct ASSESSMENT.
2. OBEJECTIVITY.
3. CUSTOMIZED – Individualized approach.
4. Balanced and HEALTHY nutrition program.
5. Includes LIFESTYLE changes – Behavior modification.
6. SUPPORT system.
7. COMPLIANCE system – Facilitators.

We will expand on these 7 keys below:

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Key 1 - Making a correct assessment.

What caused the obesity? Why are you overweight? It’s important to get an answer to that question and identify the causative factor or factors. When we know what caused the weight gain, we can not only address these causes but also make sure we control them while trying to maintain a healthy weight.

First question we need to ask is WHEN the weight gain started?

- Post-partum (during pregnancy and after delivery of baby), during pre-menopausal period or menopause?
- As a result of a metabolic disease or chronic condition such as diabetes, arthritis, fibromyalgia which all can affect your ambulatory status or activity level?
- As a result of a trauma: a physical trauma such as a car accident, or an emotional trauma such as the loss of a spouse or family member. These traumas cause significant amounts of stress which in turn slow down metabolism. Also, many people with a lot of stress cope by eating more and find comfort in foods.

Next, what does the current diet consist of? How much do you currently consume? This is called the ‘current diet assessment’. What are your current eating habits? What is your current diet composition? Are you on the “Standard American diet” (SAD)? How much fast food do you consume? What macro – and micronutrients are you lacking? Do you use supplementation? In what circumstances do you grab for food? Are there any important environmental factors?

We also need to inquire about one’s current physical activity level or exercise regimen.

We need to look at one’s medical history and family history, and discuss previous attempts to lose weight. What diets and weight loss programs have you tried? What were the results? What was your experience? Why did you quit?

When we suspect hormonal imbalances (weight gain started during menopause or after a hysterectomy for example), we need to prescribe for a complete hormone panel and also screen for cancer (we don’t want to administer hormones when there’s a cancer present). Even a great weight loss program will produce limited results if one’s hormones are out of balance. The test results will indicate deficiencies and/or excesses of specific hormones, and with the prescription of bio-identical hormones we can safely replace these ‘missing’ hormones and re-establish a healthy hormonal balance.

Key 2 – Objectivity.

With most popular diets and weight loss programs, the scale indicates whether you lost weight or not. However, the scale does NOT indicate WHAT was lost: body fat, lean muscle mass or water? Therefore, the scale is really not an objective way of measuring the effectiveness of a weight loss program. People on a diet or weight loss program usually need to lose excess body fat and maybe even gain some muscle mass, but certainly can’t afford to lose valuable muscle tissue or water! There is NO way to really measure ‘true’ progress with a scale and evaluate the effectiveness of the program.

What we need is measure our body composition with a body composition analyzer, such as the InBody520. This accurate piece equipment measures your percentage of body fat, water balance and segmental lean muscle mass. Now, we will be able to set specific goals (eg. Lose 40 pounds of fat and gain 10 pounds of lean muscle mass), monitor progress and revise the plan of action if indicated. With the results of the body composition analysis we also will be able to design a personal exercise regimen based on the segmental muscle mass measurements.

Does this make sense? We just want to make sure you are losing fat, not muscle or water AND with a body composition analysis we can accurately monitor this! That’s what I call OBJECTIVITY. It also motivates the participants when they see objective progress is being made.

Key 3: CUSTOMIZED – Individualized approach.

We need to get away from these “One-Size-Fits-All’ approaches and customize the client’s weight loss program, including nutrition, exercise, and lifestyle changes.

Besides basing your weight loss program on the results of a complete body composition analysis, we also recommend blood chemistry labs, including cholesterol levels, lipid profile, CBC, and fasting glucose. And, if indicated, we also prescribe a complete hormone panel. We also recommend the ELISA/ACT test which reveals the food items we should eliminate from our diet. Each individual’s nutrition program will be designed based on the results of all these tests! A customized approach will be far more effective and promotes better and lasting results.

Blood Chemistry – ELISA/ACT Test.

One of the major advancements in medicine in recent years has been our expanded understanding of the immune system and its far broader and more important role in general health and wellness. Initially, it was thought that our immune system was only involved in defending our bodies

Key 4 – A balanced & healthy nutrition program.

We also have to make sure that this customized diet or nutrition program is balanced and healthy, and provides the body with all the essential nutrients it needs on a daily basis! Through nutrition and supplementation, we will try to RESTORE normal health and balance in the body, including pH levels and metabolism. An acidic pH slows down metabolism, and by introducing more alkaline foods into someone’s diet or nutrition program, we will help speed up metabolism and restore normal functioning of the body, therefore assisting in effective weight loss. We also will discuss detoxification practices and compare the most popular supplements on the market. The nutrition program of our SENSIBLE weight loss program is easy to follow, does NOT dictate participants WHAT to eat which increases compliance, and makes sure the participant is NOT starving or has to sacrifice all the time!

Key 5 – Lifestyle changes.

A diet or weight loss program that does not address lifestyle changes will ONLY produce short-term results. It’s absolutely necessary to address eating habits, emotional eating, and portion size and break some bad habits while re-learning new ones. We will provide what we call “behavior modification” techniques to assist you in making these crucial lifestyle changes.

Key 6 – Support system.

It’s hard to do things by yourself, especially when we want you to make some lifestyle changes. General website support, phone support or online support, chat rooms etc. may be of valuable assistance. However, physician support is even better. He or she understands your personal medical conditions and history, and can communicate with you on a personal level, monitor your progress and modify your plan of action if indicated; and most importantly physician supervision makes your weight loss experience SAFE! If you don’t have a personal doctor or health care professional available to assist you in weight loss, find some outside support (online, weekly conference calls with Q&A, a knowledgeable physician that can assist you personally through email or by phone etc.).

A great tip is that when you decide to enroll in a SENSIBLE weight loss program, try to involve all the members of your household; or find a friend to do it with you! How difficult would it be to try and eat healthier and lose some weight while everyone else at home continues to eat fast food and CRAP all the time? It would benefit everyone you love to participate so you can support each other, and end-up a healthier and happier family!

Key 7 – Compliance.

Compliance is one of the major reasons why people quit diets and weight loss programs. They are too difficult to follow, you feel like you are starving and/or you have to sacrifice too much…you try, but it won’t last and eventually you will quit. Overcoming compliance issues is therefore of utmost importance in establishing a successful weight loss program! Our SENSIBLE weight loss program is designed specifically to increase compliance and make it easier for the participant to follow.

The prescribed nutrition program is simple, yet very effective and ONLY incorporates foods that are palatable to the individual’s taste.

The personal exercise regimen is short, simple and effective and conveniently can fit in everyone’s daily schedule without interrupting that schedule.

Because the nutrition plan is balanced and healthy, participants do NOT encounter the well-known “plateau”. For those who may not know what a “plateau” is….it means that suddenly stop losing weight on a particular diet after you lost some. This usually discourages the participant and he/she quits. The reason why people on most popular diets and weight loss programs hit the plateau is because the diet is unbalanced and tricks the body in losing weight. The body will eventually try and protect itself from health hazards, or is unable to retrieve the necessary energy from its own resources such as muscle tissue.

Personal support and guidance, with the ability to customize, monitor progress and modify the plan of action increases compliance.

Long-term results are maintained by simple continuing to implement the nutrition program, new habits, and exercise regimen. It’s a lifestyle change and it has become part of you. You feel great, you have obtained an optimal body composition, a metabolic and hormonal balance, and you are taking the road to optimal health. Nothing will stop you!

Yours in Optimal Health,

Dr. Mike

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Healthy dieting is something that some people overlook when they want to lose weight fast. However if the dieting and weight loss isn’t sensible, the long term effects can be detrimental to your overall health.

Weight Watchers:

Established in 1960’s, Weight Watchers promotes weight loss of 5 to 10% of one’s body weight. Their strictly dictated meals are based on points. Exercise allows for more point consumption, and the latest program has a zero-point food list. Weight Watchers conducts weekly support meetings and has online support.

The ADVANTAGES are that it’s the #1 rated weight loss program by Consumer Reports. It educates the participants on food and has been proven more successful than do-it-yourself plans in the long-term. Peer-pressure seems to work. It’s a better choice than most other diets that lack balance in their nutritional recommendations.

The DISADVANTAGES are that some people are embarrassed during the public weight measurements and meetings; that the program is rather expensive; and that Weight Watchers has NOT been proven better than any other diets or programs.

South Beach Diet:

Developed by a cardiologist in Miami, this diet puts emphasis on a low-carbohydrate phase followed by increasing amounts of low glycemic carbohydrates. The diet also restricts high glycemic foods and foods high in saturated and hydrogenated fats.

The ADVANTAGES are that the South Beach diet allows for healthy fats and carbohydrates, reduces insulin, improves lipids and lowers appetite.

The DISADVANTAGE is that it is based on glycemic index (GI), which is not approved by the ADA. Read more about GI on pages xxxx in this book.

Nutrisystem:

Toxic, nutrient depleted meals are mailed to your doorstep. The system works with ‘military rations” of 1200-1500 calories/day, and is based on low GI-foods with a total intake of 55% carbohydrates, 25% protein and 20% fat. The cost is about $280/month and they offer some phone support. BAD, BAD, BAD!

High Fiber diets:

High fiber diets include soluble (fruit, beans, oats) and insoluble (vegetables, grains) fibers, with a recommended daily dose of 25-40 grams (the average person consumes about 10 grams per day).

The ADVANTAGES are reduced appetite, reduced GI-problems, improved lipid profile (protects against heart disease), and reduced risk for most cancers.

The DISADVANTAGES are a reduced absorption of minerals and the fact that many people are allergic to wheat products.

Meal Replacements:

Usually meal replacements are high protein shakes or snacks that replace a meal. In general, there’s an improved compliance versus diets alone because participants feel like they have to sacrifice less: “fast food that’s good for you”, and also feel a greater satisfaction.

Studies show greater weight loss (25-60%) at 3 months and 1 year compared to regular diets. I personally think that it’s a GREAT STRATEGY to implement a GOOD meal replacement in a weight loss program.

Ornish diet:

This is a vegetarian diet that gets 10% of the calories from fat. It allows NO cooking oils, nuts or advocados, and excludes fish. There are NO calorie restrictions.

The ADVANTAGES are improvements in blood pressure and lipid profiles. The diet also reverses angina and artherosclerosis.

The DISADVANTAGES are that the diet is very difficult to follow, and that there’s a potential for deficiency of essential fatty acids.

The Ornish diet is a prevention diet for people at risk for heart disease, and a reversal diet for people with a known heart disease.

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Fasting:

Fasting for up to 3 days is not harmful for healthy individuals, but also NOT very effective. Make sure to take in enough water when fasting! Glycogen stores deplete within 24 hours so that the burning of fat and muscle tissue follows. Ketosis puts a strain on the kidneys.

Fasting is considered too stressful and hart to do. It’s advocated as a cleansing of the body rather than an actual weight loss method. Therefore, it could be used as part of a weight loss program.

Some final considerations:

The average protein consumption should be 15% of the caloric intake. This is the absolute minimum when on a diet! So make sure you consume at least 1 to 1.5 grams of high-quality protein per kilogram of body weight when on a low calorie diet (LCD).

When consuming less than 50-100 grams of carbohydrates per day, the body becomes ketogenic. This leads to excessive protein breakdown and dehydration. Note that for every 1 gram of glycogen or protein broken down, 3 grams of water is released!

Yours in Optimal Health,

Dr. Mike

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The American Cancer Institute’s quest was to find out whether the advice given by popular diets and weight loss programs – about nutrition and weight loss – is based on scientific science. The Institute also wanted to evaluate the potential effectiveness and possible health risks associated with these diets. The Institute evaluated 4 books:

1. Dr. Atkins New Diet Revolution by Dr. Robert Atkins.
2. The New Beverly Hills Diet by Judy mazel 7 Michael Wyatt.
3. Protein Power by Michael Eades, MD.
4. Get Skinny On Fabulous Food by Suzanne Somers

The American Cancer Institute concluded that ALL 4 plans are essentially low calorie diets, even though they were NOT advertised as such. Each one encourages the dieter to each as much as he/she wants of a particular food while still prescribing a daily caloric intake well below average requirements. All the diets also recommended omitting certain foods or even entire food groups resulting in major nutrient deficiencies. Dr. Atkins recommends supplementing his diet and conveniently offers his own line of products.

The diets lack a balance of protein, carbohydrates and fat; and prescribe a daily intake high in protein and low in fat and carbohydrates. This is a far cry from the recommendations by AICR, AHA, ADA, USDA and the Surgeon General.

Unbalanced diets also can lead to ketosis. Maintaining these diets causes a fasting state of the body, and the body starts metabolizing muscle tissue, NOT FAT! Symptoms include muscle breakdown, nausea, dehydration, headaches, light-headedness, irritability, bad breath and kidney problems. Long-term adherence to these diets can be fatal to the fetus of pregnant women and individuals with diabetes.

All 4 diets promote loss of water weight. The diuretic effect of high protein, high fat, low carbohydrate diets give a false sense of accomplishment. The water weight also returns quickly.

The American Cancer Institute also pointed out some significant other health risks while on these diets:

1. Long-term restriction of carbohydrates leads to lack of fiber causing constipation and GI-problems.
2. High amounts of cholesterol and saturated fat increase the risk of heart disease and some cancers.
3. High risk of osteoporosis because the excess protein leaches calcium from the bones.
4. Increased risk of Gout because of the increased intake of foods rich in purines (meat, poultry, nuts, seeds, eggs, seafood) cause an increase in uric acid levels in the body.
5. Uric acid and calcium oxalate stones formed by high protein diets can cause kidney stones.
6. High protein diets cause a significant loss of fluids and electrolytes, which may cause a rapid drop in blood pressure and fainting.
7. Bad breath can also occur as a result of an incomplete breakdown of fatty acids, also called “keto-breath”.

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Conclusions by the American Cancer Institute:

The Atkins diet follows NO logic. Other cultures follow high-carbohydrate, low-fat diets. The diet is also UN-safe and most of the weight loss is due to its diuretic effect. The diet also has POOR real-world results in keeping the weight off!

Food-combining is a baseless idea. Food combining is eating specific foods in a specific order and at specific times. This “magical thinking” has no nutritional basis!

Popular notions are based on studying the chemistry of foods, and wrongly assume that sugary foods (candy, ice cream) that are composed of simple carbohydrates are absorbed immediately while starchier foods (bread, potatoes) provide long-term energy. We already established earlier that the exact opposite holds true.

All the above are some important subtleties and contradictions ignored by authors of popular diets.

Yours in Optimal Health,

Dr. Mike

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Nature or nurture?

Causes of obesity are debated every day by doctors, nutritionists, and geneticists, and of course there are a number of theories. Studies show that 80% of children born to two obese parents will become obese; only 14% of children born to normal-weight parents become obese. Studies on adopted children show that genetics account for only 33% of a child’s weight. So, we sure can use our GENETICS as a lame excuse of being overweight or being unable to lose weight…BUT the above numbers also indicate that we can CONTROL our weight for at least 66%, not? That’s seems more than enough control if we only want to lose 5, 10, 20 or even 40% of our body weight.

What is it that we CAN CONTROL then? Lifestyle factors such as physical activity and eating habits. A slow metabolism can be partially controlled by genetics, but you will learn later how we easily can speed-up our metabolism through some healthy practices!

So is the statement: “You are what you eat” true? Well, basically it is, but remember that our genetics also play a role!

“Move it or lose it”

According the CDC, 37% of obese people don’t exercise. A sedentary individual may begin to gain weight on as few as 1800 calories. Regular exercise burns calories and builds lean muscle mass, which in turn burns more calories. Some top athletes may even burn up to 5,000 calories/day!

Lack of activity can certainly be a cause of obesity! Please learn more about exercise in chapter xxx.

Fast Food = Fast Fat.

Fast food contains more calories and fat, and people consume more than needed. Usually, lower calorie items are available at these fast-food places, but most people don’t order them. The typical fast food meal averages 700-1200 calories. “Supersizing” with fries and soda seems like a bargain but comes with a huge caloric price. For example, a small order of fries contains 210 calories and 10 grams of fat while a supersized order has an astonishing 540 calories and 26 grams of fat. A small soda has 150 calories versus the whopping 310 calories in a 32-ounce one!

Fast food is also eaten too fast. Researchers have shown that the bet way to moderate how much you eat is to eat slower, relax, enjoy your food and focus on your meal.

Other common causes are insufficient sleep and also hormone imbalances, in both men and women. In women, this can be caused by menopause and/or by surgical interventions such as a hysterectomy. We briefly will discuss hormone replacement therapy later in this book.

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The most obvious and common cause is the following:

Most people:

1. Consume excess calories: calorie intake exceeds energy expenditure. Often, people are unable to control portion size AND people eat larger quantities because our processed foods do NOT contain the essential nutrients our body needs, and therefore our body continues to ask for more food (increased hungry feeling).

2. Consume mostly acid-forming foods (learn more in Chapter xxx). Acid-forming foods deplete our body from alkalizing minerals such as calcium and potassium; and slow down metabolism.

3. Lack physical activity.

4. Many people are taking prescription drugs that make you gain weight.

Yours in Optimal Health,

Dr. Mike

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Supplements for weight loss seem to be popping up everywhere, both natural and unnatural. But Many of my patients often ask which I recommend in terms of yielding the fastest results with the fewest side effects; below is a short list of some of the more popular weight loss supplements on the market:

Ephedra (MaHuang) has been proven effective as a weight loss agent for thousands of years. Ephedra has also been proven to be very effective in combination with caffeine. But again, the FDA showed an unprecedented abuse of power and ridiculous reports by the FDA on the adverse effects and deaths by buse of ephedra surfaced from 1997 – 1999. I’m not in the mood to PROVE AGAIN that the FDA is corrupt; but if you need proof, read “Ephedra – Challenging a 5,000 year legacy.” By Dr. Jim Morris.

Panex Ginseng has been proven to improve glucose tolerance but no studies show an effect on weight loss.

Chromium & Chromium Picolinate also improve glucose tolerance and aid in absorption but studies reveal mixed results. These supplements seem to work better in type 2 diabetes patients.

Clinical trials with Cinnamon show that it improves blood sugar levels and lipid levels in diabetics. Weight loss trials in vitro (rats) look promising and also the USDA is currently conducting studies.

In vitro studies on mice with Conjugated Linoleic Acid (CLA) show decreased fat deposition: decrease in triglyceride absorption, increased fatty acid oxidation and increased fat cell death. However, no improvement in BMI is seen over a 12-week period in humans.

Pyruvate is the end-product of glucose metabolism. There is lack of research supporting the use of pyruvate as a weight loss agent, and it’s very expensive.

Dietary fibers:

Psyllium husk (Plantago Psyllium) promotes satiety and cleanses the colon. There is an improvement in glucose and lipid levels, but no weight loss benefits have been shown.

Glucomannan (Radix Amorphophallus Konjac) inhibits glucose absorption in the gut and reduces fat absorption. Be aware of the incidence of GI obstruction.

Guar gum (Cyamopsis tetragonolobus) helps with satiety, but NO benefits were shown for weight loss versus placebo.

Hydroxycitric Acid (garcinia Cambogia) is a tropical fruit from India. This fruit inhibits mitochondrial citrate lyase, thereby decreasing fatty acid synthesis and Acetyl Co-A production. Clinical trials show mixed results.

7-keto DHEA is the type of DHEA that can’t be converted into androgens or estrogens. It stimulates metabolism and thermogenesis, increases thyroid hormone production and lean body mass in women. I found no studies related to the benefits for weight loss.

5-HTP & L-tryptophan increase serotonin levels in central nervous system (CNS). 5-HTP, an intermediary between serotonin and L-tryptophan, at a dose of 600mg/day decreases overall caloric intake while a dose of 900mg/day promotes satiety and reduces carbohydrate cravings. L-tryptophan was withdrawn in 1990 because of some concerns about Eosinophilia Myalgia (EMS) due to possible contamination. It’s still used in infant formulas and OTC in Europe.

Yerba Mate (Ilex Paraguariensis) grows in the forests of South America, and is a traditional tonic and stimulant (”Mate’ tea). Yerba mate consists of over 250 natural compounds including flavonoids (rutin, quercetin etc.) and alkaloids such as caffeine, theophylline, and theobromine which stimulate the CNS, act as diuretics, boost metabolism and suppress appetite. Yerba Mate is a good supplement to assist in weight loss and probably one of the most potent energy boosters (without the well-know crash effect afterwards).

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Hoodia or Hoodia Gordonii is a plant that originally grows in the desert of South Africa. The plant takes 5 to 7 years to mature, at which age it contains the P57-molecule. P57 has strong appetite curbing properties. The research available shows no safety issues with the use of Hoodia. The Pfizer company pulled out an exclusive agreement to market Hoodia in 2003, and Phytopharm has now the rights to P57 in partnership with Unilever (Slim Fast). Just know that this patented and isolated P57-molecule is far less effective that the whole plant. Just make sure that the supplement you take contains authenticated South African Hoodia; in other words, the Hoodia is only effective if it comes from Africa and when the plant is picked at maturity!

Yours in Optimal Health,

Dr. Mike

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Safe supplements on the market are not as common as one would hope; What Supplements You Should Avoid Because They Are Unsafe, Don’t Get Absorbed, Don’t Have Any Health Benefits & Are Guaranteed To WASTE Your Money; And Which Ones You Should Select!

The three most important criteria when selecting a nutritional supplement…

Is The Supplement Safe To Take?

Supplements are simply an encapsulated group of ingredients taken from plants, or created in a laboratory. Inside the capsule can be many harmful substances – both immediate hazards and accumulative ones.

Check the source of the ingredients since many herbs from China and other regions in the world may be contaminated. In commercial cultivation, organo-chlorine pesticides are often used.

Make sure the supplements or products you take are tested for contamination. The best way to assure a safe product is to verify that the product is manufactured at a facility that is FDA-approved. Yes, I know what you are thinking…I sure don’t like the FDA, but in this case it’s safe to assume that an FDA-approved manufacturing facility operates under the strict requirements that the FDA enforces, including the fact that every single ingredient coming into the facility is tested.

Another great tip when researching the safety of a product or supplement is to ask for a copy of the ‘Certificate of Analysis’. This certificate indicates that a third party takes a sample of the product on a regular basis and compares it to the original. This is important because recent reports show that with 5 out of 8 supplements, the label does not match its content. This is scary! If the stuff listed on the label is not in the supplement, what is? If the manufacturer or company cannot produce this certificate or is unwilling to forward you a copy, don’t waste your time and money!

The ingredients in your supplement need to be organic whole foods. Any synthetically derived nutrients have a very poor absorption and usually contain preservatives and fillers, often times even sugar. It’s obvious that these synthetically derived nutrients almost defeat the point of taking a supplement!

Is The Supplement Absorbed?

Supplements (as well as food) travel through the digestive tract, from the stomach, to the intestines, to the blood stream and to their final destination (the cells) – if everything goes right. There is a lot that can go wrong!   Evaluate your supplements, their delivery ‘vehicle’ or technology, and make sure you’re not wasting your money on supplements that have a poor absorption!

The ingredients in your supplement need to be organic whole foods. Synthetically derived vitamins, minerals or other nutrients have a very poor absorption rate because our body does NOT recognize them! For example, most manufacturers use metallic minerals in their supplements because they are much cheaper (mass production). These metallic minerals have an absorption rate of ONLY 8%, what a waste! Minerals derived from plants on the other hand are absorbed by our body for almost a 100%!

The ‘Vehicle’ of a supplement or product refers to the medium in which the ingredients or nutrients are carried. Good ‘vehicles’ have health benefits themselves, optimize and synergize the nutrients, and facilitate the absorption of these nutrients. A good ‘vehicle’ is crucial since it is responsible for bringing the nutrients to their final destination, the cells!

Aloe vera for example is commonly used as a ‘vehicle’ in natural supplements. Aloe vera contains over 75 nutrients and 200 active compounds, including 20 minerals, 18 amino acids, and 12 vitamins. Aloe itself has multiple health benefits, and optimizes the absorption of other natural nutrients.

Are There Proven Health Benefits?

Companies will promote superior ingredients, liquid vitamins being better than capsules, capsules being better than tablets, etc. Don’t be distracted by the hype! Bottom line – Are there proven health benefits from taking the supplements?  Be aware that there is a difference between proven ingredients and a proven product and isolate a good nutrition company as a consumer!

Many companies will brag about the ingredients of their product and use reports, research and claims made regarding these ingredients. BE AWARE! Often, their PRODUCT contains a cheap rip-off of that original, beneficial ingredient; or their ingredients are not plant-derived or not authenticated. In other words, THEY WON’T WORK! Make sure the ingredients are all natural and organic, and come from parts all over the world (where they are originally grown), and are tested for safety!

The organic foods or ingredients have to come from pristine areas where these foods ORIGINALLY grow. Many natural foods, plants and herbs are cultivated in other areas than the original one. The soil and climate are usually different and this alters the properties of the food, plant or herb.

Furthermore it’s important to know that certain constituents of foods and plants, which carry the beneficial health properties, are ONLY found in certain parts of that food or plant. For example, the beneficial properties of Aloe vera are found in the nutritious inner gel of this cactus-like species and not in the outer rind of the leaf.

And there is more to know! The maturation stage of each food, plant or herb also dictates its properties.

A great example is the South African Hoodia which is known to be the most potent all natural appetite suppresser. This plant grows in the South African desert, and matures in 5 to 7 years at which age it contains the P57 molecule that carries the appetite curbing properties. In short, for the Hoodia to be effective, origin and maturity need to be authenticated. Unfortunately, most Hoodia sold on the market today is not from the South African desert and is prematurely picked.

In short, we will have to supplement with products that REALLY work. Unfortunately, they are a rare find. Later in this book we will compare the most popular meal replacements on the market and find out which one is the World’s finest! We will also discuss and compare some other supplements that will assist in healthy weight loss, such as metabolic boosts, cleansers and appetite suppressants.

Yours in Optimal Health,

Dr. Mike

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Obesity Drugs are hard to select like any other pharmaceutical product because there are simply so many. First, remember to check the prescription and Over-The-Counter (OTC) medications you are taking, and have your doctor substitute the drugs that cause weight gain. Even better, read my first book “10 Things You Need To Know About Your Body & Its Ability To Heal Itself, Before You Spend Your Money On Doctors Or Supplements” and learn how to regain your health and resolve your medical problems! In other words, it would be better if you just discontinued your medications and replaced them with more effective, natural alternatives that don’t have a side-effect profile!

Back to drug therapy for weight loss. The common goal of drug therapy is to promote a negative energy balance. The pharmacological mechanisms focus:

1. Reducing energy intake: reduce hunger, increase satiety, reduce absorption, and reduce fat or carbohydrate preference.
2. Increase energy expenditure by increasing metabolic rate, increasing thermogenesis and stimulate activity (fidgeting, exercise).
3. Increase fat oxidation.

Contraindications to drug therapy include pregnancy and breastfeeding (of course), unstable cardiac disease, valve disease and pulmonary disease, uncontrolled hypertension, severe systemic illness (rheumatoid arthritis, lupus, congestive heart failure, uncontrolled diabetes, kidney or liver disease etc.), unstable psychiatric history (anorexia), and incompatible medications (MAO’s, migraine drugs and adrenergic agents).

Following is a brief history of weight loss agents:

1890: Thyroid extract. P

Problem: catabolic effect on heart and bones.

1930: Dinitrophenol.

Problem: neuropathy and cataracts.

1937: Amphetamines.

Problem: addiction.

1967: ‘rainbow’ pills (amphetamine, digitalis, diuretics) Problem: deaths.

1971: Aminorex.

Problem: pulmonary hypertension.

1978: VLCD (collagen based).

Problem: deaths.

1997: Fenflramine/phentermine (‘Fen-Phen’).

Problem: primary pulmonary hypertension (PPH) and vascular insufficiency.

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Current weight loss agents:

Adrenergic agents:

Increase the neurotransmitter concentration in the hypothalamus (Norepinephrine).

Brand names:

DEA schedule III:

Bontril (benzphetamine, phendimetrazine).

DEA schedule IV:

Fastin, Adipex-P, Tenuate

(diethylpropion, phentermine).

Phentermine is the most commonly prescribed appetite suppressant and the HCl-form was FDA-approved in 1973. According to the literature, Phentermine is the most effective agent BUT was NEVER tested against other agents. Weight loss with Phentermine continues for 20 weeks, but the FDA limits the use of Phentermine to 12 weeks.

Serotonin agents:

Alter energy intake, energy expenditure, adipose stores and substrate utilization.

Brand names:

DEA schedule IV: D-fenfluramine – withdrawn in 1997.

Fluoxetine, Sertraline.

Anti-absorption agents:

Orlistat (Xenical) was FDA-approved in 1998, but is NOT very effective (<5%) and has many GI side-effects!

Off-label pharmaceuticals:

Metformin (Glucophage): approved for Type 2 diabetes; reduces insulin resistance. Some studies report a 8kg weight loss in 6 months.

SSRI’s only have shown short-term weight loss results. Participants regain weight within 1 year.

Meridia (Sibutramine) is a combined serotonin and adrenergic reuptake inhibitor. Meridia has been FDA-approved since 1997 for long-term use. Several studies show effectiveness up to 16 weeks with 6 to 10% weight loss in 1 year. However, results are very dose dependant.

Phen-pro (by Michael Anchors, MD) is a combination of Phentermine and Prozac. Phen-pro increases the activity of Norepinephrine and serotonin with a complex interaction in the hypothalamus to help reduce hunger and increase satiety. Phen-pro is proven better than SSRI’s or Phentermine alone. NO long-term benefits were ever reported and Dr. Anchors recommended plenty of water, food pyramid guidelines, and aerobic exercise along with his Phen-pro prescription. Is that maybe why people lost weight in the short-term?

Conclusion: prescription drugs for weight loss DO NOT WORK!

Yours in Optimal Health,

Dr. Mike

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HGC weight loss injections are becoming increasingly more popular as people struggle more and more to find quick and easy ways to lose weight and feel better about themselves. HCG stands for Human Choriogonadotropin, the hormone produced by pregnant women in the early stages of pregnancy. hCG is also used to treat infertility.

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Research suggests that a small, daily injection (approximately 125 – 200 IU) results in a weight loss of 1 to 2 pounds per day, and often more, when accompanied by a VLCD (very low calorie diet) of approximately 500 calories. That’s a joke, isn’t it? THAT’S THE ONLY REASON WHY THIS WORKS! It’s NOT the hCG injection, it’s the forced starvation that makes you lose weight. You can do that without an hCG injection. Oh, and men… be aware: if you take hCG injections and follow-up with a pregnancy test, your results may be positive. For those of you who test positive: CONGRATULATIONS!

I could explain Dr. Simeons original hCG diet, but it would be useless! For those who want to know more about hCG injections, look it up online or read Kevin Trudeau’s book; “The Weight Loss Cure They Don’t Want You To Know About”. Mr. Trudeau is right: You really don’t want to know about hCG injections. Stupid and NOT SENSIBLE!

Yours in Optimal Health,

Dr. Mike

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Cancers & obesity: the association is unclear (not to me and the readers of my first book though), but statistics show a definite link (of course!). There’s an increased risk in post-menopausal women for breast and endometrial cancers, and prostate cancer for men. Over 50% of breast cancer is diagnosed in obese women and the mortality rate is 1.5 times greater for some cancers in overweight women. Also, high-fat, low-fiber diets are indirectly related to colon cancers.

Diabetes: 80% of people with type 2 diabetes are obese. Losing as few as 10 pounds can reduce the risk of type 2 diabetes by 30%. Reducing body weight by 5% also significantly improves blood sugar levels and can improve insulin sensitivity.

Gallbladder disease: an increase in body weight drastically increases the incidence of symptomatic gallstones. Middle-aged women who are 40% overweight have a 33% greater chance of having gallstones.

Heart disease: The American Heart Association (AHA) classified obesity as a major risk factor for heart disease and stroke. Over 70% of diagnosed cases are related to obesity. A weight gain of 20 pounds or more doubles the risk of heart disease! A weight reduction of 5 to 10% increases HDL levels (‘good’ cholesterol) and reduces LDL (‘bad’ cholesterol) and triglycerides.

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Hypertension: 26% of obese people have high blood pressure. Therefore, obesity doubles the changes of high blood pressure. Losing just a few pounds can lower your blood pressure!

Respiratory problems: sleep apnea is linked to obesity and losing 10 to 15% of body weight can cure apnea.

Psychological & social effects: Obesity can lead to emotional suffering, discrimination at work and social settings. Rejection, shame, and depression are common. As we discussed before, the American society equates thinness with attractiveness and therefore makes overweight people feel unattractive.

Death: according to the Framingham Heart Study there is 1% increase in risk of death in the next 26 years for every pound of weight gain from age 30-42; and a 2% increase in each pound for ages 50-62. The study also indicated that weight loss reverses disease and the risk factors.

Note that the average American gained 1 to 5 pounds each year over the last 1-2 decades!

Yours in Optimal Health,

Dr. Mike.

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