Currently there is an epidemic of obesity in Western nations. This epidemic has been slow to appear, and likely results from a gradual transition from a traditional high quality whole food diet to a modern Western affaire. The result is a large number of individuals in Western populations that are either obese, overweight or considerably out of shape. The main problem with the Western diet is that it contains too many refined starches and sugars, and these have detrimental effects on the glycaemic control of the individual, damaging the insulin system and insidiously causing metabolic dysfunction. This dysfunction derails the appetite regulatory system and the energy balance systems of the brain, leading to orexia and limited physical endurance. Weight gain and obesity is not something that occurs overnight, and often it can take decades of consuming a poor quality Western diet until the detrimental effects are prominent. Often it is not until we pass our 20’s that weight gain becomes problematic for health.
Exercise is not a requirement of weight loss. In fact, in some instances it can be detrimental. Changing the diet and performing exercise together also increases the risk that the individual will not be able to stick to the dietary changes.
At this stage many take the decision to lose weight. The strategy chosen by most is the use of both exercise and a low energy diet in combination. This is the mainstream accepted method for weight loss, but unfortunately is a poor strategy. Exercising and consuming a low energy diet when a metabolic dysfunction exists in the insulin system is not likely to produce beneficial effects in most individuals. As with all diseases (and obesity and weight gain is a disease, caused by pathological changes), the cause of the disease must be treated and reversed before the symptoms can be overcome. In the case of weight gain, the cause of the disease is the consumption of refined starch and sugars that characterise the Western diet. Trying to lose weight in the face of continued consumption of such foods is akin to King Canute trying to hold back the tide through royal decree. However. Despite the poor success rates of such exercise and dietary restrictions, this is the route that many choose to take.
If weight loss is is to be effective, dietary changes should be gradual and permanent. Start with the removal of sugars from the diet, move onto the removal of refined starches, and them from this strong baseline, add further permanent changes that can be followed for life.
To compound the mistake however, many also try to make too many changes too soon. Dietary changes are a good strategy for weight loss, and eating high quality foods should be applauded. However, dietary changes should be gradual and, in particular, they should allow time for adjustment to new foods. Often a completely new diet is adopted in a single day, and this is then accompanied by an overly ambitious exercise programme. Such a strategy runs a high risk of failure because the magnitude of the change is too great, and the new regimen is too far removed from the original lifestyle habits of the individuals. This greatly increases the risk that the individual will not be able to cope with the changes and therefore not complete the programme. Additionally, the idea of dietary change is to provide a new diet that is healthy and that can be followed for life. Drastic changes are often not able to be followed in the long term, and this is especially true if exercise is also included. Gradual and permanent improvements are key.
Eat Well, Stay Healthy, Protect Yourself
RdB
