Introduction & Background

Underweight refers to a body weight that is lower than what is considered healthy for a given height. For adults, a body mass index (BMI) of less than 18.5 is generally considered underweight. Weight gain for underweight individuals is crucial not just for improving physical appearance, but also for enhancing overall health. Being underweight can increase the risk of developing conditions such as weakened immune function, osteoporosis, anemia, and in severe cases, organ damage.

This guide provides a detailed overview of how to approach weight gain for underweight individuals, focusing on the causes, symptoms, treatments, prevention strategies, and other relevant factors.

Causes of Underweight

Several factors can contribute to an individual being underweight. These include:

1. High Metabolism: Some individuals naturally have a faster metabolism, meaning they burn calories more quickly than others, leading to difficulty gaining weight.
2. Genetics: Family history can play a significant role in body weight, influencing the size, shape, and metabolism of an individual.
3. Chronic Illnesses: Conditions like hyperthyroidism, diabetes, gastrointestinal disorders (e.g., Crohn’s disease), cancer, or tuberculosis can lead to weight loss or difficulty gaining weight.
4. Malnutrition: Insufficient intake of calories and nutrients can prevent weight gain. This could be due to poor diet or lack of access to nutrient-rich food.
5. Mental Health Disorders: Conditions like depression, anxiety, and eating disorders such as anorexia nervosa can lead to weight loss and a refusal to eat.
6. Medications: Certain medications, such as chemotherapy, can affect appetite or cause nausea, leading to weight loss.
7. Stress and Anxiety: Chronic stress and anxiety can lead to loss of appetite, making it hard to maintain or gain weight.
8. Active Lifestyle: Athletes or individuals with highly active jobs often burn more calories than they consume, making it challenging to gain weight.

Indications of Underweight

Some signs that an individual may be underweight include:

• BMI below 18.5: This is the most commonly used indicator of underweight.
• Fatigue: Chronic tiredness and lack of energy, as the body is not getting enough nutrients for daily functioning.
• Weakened Immune System: More frequent illnesses due to a lack of essential vitamins and minerals.
• Thin and Brittle Hair: Lack of sufficient nutrients can lead to hair loss or thinning.
• Dizziness and Fainting: Insufficient calorie intake can affect the body’s ability to function properly, causing lightheadedness.
• Cold Sensitivity: Feeling cold often, as the body may lack enough fat to keep warm.
• Low Muscle Mass: Lack of sufficient calories and protein to build and maintain muscle mass.

Symptoms of Underweight

Common symptoms of being underweight may include:

• Unintended weight loss
• Dry skin and brittle nails
• Irregular or absent menstrual periods (in women)
• Weakness and lethargy
• Difficulty concentrating or focusing
• Reduced bone density, leading to increased fracture risk
• Slower wound healing

Prevention Strategies of Underweight

Preventing being underweight is essential for maintaining long-term health. The following strategies can help prevent being underweight:

1. Eat a Balanced Diet: A balanced diet, rich in calories and nutrients, is critical for maintaining a healthy weight. Focus on nutrient-dense foods like whole grains, lean proteins, fruits, vegetables, and healthy fats.
2. Avoid Excessive Physical Activity: While exercise is important for overall health, excessive physical activity can burn too many calories, making it harder to gain weight.
3. Manage Stress: Chronic stress can lead to weight loss and a decrease in appetite. Practicing stress management techniques like yoga, meditation, and deep breathing can help.
4. Seek Medical Guidance: Regular check-ups with a healthcare provider can identify any underlying medical conditions causing weight loss or difficulty gaining weight.
5. Set Realistic Goals: Individuals should set gradual weight gain targets, ensuring the weight is gained healthily and sustainably.

Myths and Facts About Underweight

1. Myth: Being underweight is not as dangerous as being overweight.
   • Fact: Being underweight can be just as harmful as being overweight. It can lead to malnutrition, bone loss, immune system weakness, and other health complications.
2. Myth: If you’re underweight, you can eat anything to gain weight.
   • Fact: Eating unhealthy foods like junk food to gain weight is not a healthy approach. It’s crucial to consume nutrient-dense foods for balanced weight gain.
3. Myth: Only people with eating disorders are underweight.
   • Fact: There are various reasons for being underweight, including genetics, metabolism, illness, and lifestyle, not just eating disorders.
4. Myth: Weight gain is easy, just eat more calories.
   • Fact: Gaining weight, especially healthily, requires a structured approach, including balancing calorie intake, nutrients, and physical activity.

Treatments and Therapy

There are several treatment options for individuals who are underweight, depending on the underlying cause:

1. Medication-Based Treatments

If an underlying medical condition is causing underweight, medications may be prescribed. For example:

• Appetite Stimulants: Drugs like megestrol acetate or cyproheptadine can stimulate appetite.
• Thyroid Treatment: If hyperthyroidism is the cause, thyroid hormone-blocking medications may be prescribed.

2. Surgical Treatments

Surgical treatments are rarely required for underweight individuals unless the weight loss is due to a medical condition that requires surgery (e.g., gastrointestinal surgery for Crohn’s disease or cancer treatment).

3. Physical Therapy and Rehabilitation

For those who have lost muscle mass due to being underweight, physical therapy can help build strength and restore muscle mass. A physical therapist can provide personalized exercises to help regain muscle mass and improve overall physical health.

4. Lifestyle and Behavioral Interventions

• Caloric Supplements: High-calorie drinks or shakes can be consumed to help increase calorie intake, particularly when solid food is not an option.
• Behavioral Therapy: For individuals with eating disorders or psychological factors affecting their weight, therapy can be effective in improving eating habits and body image.

5. Alternative and Complementary Medicine

Some individuals turn to alternative therapies, such as acupuncture or herbal supplements. However, these should always be used in conjunction with conventional treatments and under medical supervision.

6. Psychotherapy and Counseling

Psychological support can be crucial, particularly if weight issues stem from mental health disorders like anorexia nervosa, depression, or anxiety. Cognitive-behavioral therapy (CBT) is often used to address negative thought patterns about food and body image.

7. Immunizations and Vaccines

While not directly related to weight gain, ensuring that individuals who are underweight receive routine vaccinations and immunizations is important to protect against illnesses that could further weaken their health.

8. Stem Cell Therapy and Gene Therapy

While these are emerging fields, stem cell and gene therapies are still largely experimental and are not typically used for weight gain. However, research is ongoing to explore their potential applications in various areas of health.

Top 20 FAQs on Underweight

1. What is the definition of underweight?
   • Underweight is defined as having a BMI of less than 18.5.
2. Can you be healthy if you’re underweight?
   • It’s possible, but the risks of being underweight, such as weakened immune function and osteoporosis, mean that it’s important to gain weight in a healthy way.
3. What should I eat to gain weight?
   • Focus on high-calorie, nutrient-dense foods like avocados, nuts, seeds, lean meats, whole grains, and dairy.
4. Can stress cause weight loss?
   • Yes, chronic stress can lead to appetite loss and weight loss.
5. How can I gain weight if I have a fast metabolism?
   • Eating more frequent meals with higher-calorie foods and strength training to build muscle mass can help.
6. Are there any medications for weight gain?
   • Yes, appetite stimulants and medications for underlying conditions can help with weight gain.
7. Is it safe to gain weight quickly?
   • No, gaining weight too quickly can lead to unhealthy fat gain and other health issues. Gradual weight gain is healthier.
8. Can being underweight affect my periods?
   • Yes, being underweight can lead to irregular or absent menstrual periods in women.
9. How do I deal with body image issues while gaining weight?
   • Psychotherapy and counseling can help address any psychological barriers to weight gain.
10. What is the role of exercise in gaining weight?

• Exercise, particularly strength training, can help build muscle mass and promote healthy weight gain.

11. Can underweight people have strong immune systems?

• Not typically. Underweight individuals often have weakened immune systems due to lack of essential nutrients.

12. Can I eat junk food to gain weight?

• While junk food may increase calorie intake, it doesn’t provide the necessary nutrients. A balanced diet is essential.

13. Can weight gain reverse bone loss?

• Gaining weight and improving nutrition can help restore some bone density, but it may require additional treatments for severe cases.

14. How do I know if my underweight is due to a medical condition?

• Consulting a healthcare provider can help determine if there is an underlying condition.

15. Is it harder for women to gain weight than men?

• Women may find it harder due to hormonal fluctuations and metabolic differences, but both genders can face challenges.

16. Can weight gain improve mental health?

• Yes, increasing body weight, especially if it improves overall health, can positively impact mood and mental well-being.

17. How long does it take to gain weight healthily?

• Healthy weight gain typically takes several months, with 0.5–1 pound gained per week being a reasonable target.

18. What role do fats play in weight gain?

• Healthy fats are essential for calorie-dense meals, and they help in the absorption of fat-soluble vitamins.

19. What is the best calorie-dense food for weight gain?

• Foods like avocados, nut butter, whole grains, and full-fat dairy are excellent for calorie-dense meals.

20. Can genetic factors affect my ability to gain weight?

• Yes, genetics can influence metabolism and fat storage, which can make it harder for some individuals to gain weight.

Conclusion

Gaining weight in a healthy manner requires understanding the underlying causes and taking a balanced approach. While the process can take time, it’s essential to focus on nutritional, behavioral, and medical interventions. With proper guidance and support, underweight individuals can achieve a healthier weight and improve their overall well-being.

The post Weight Gain for Underweight Individuals appeared first on MyMedicPlus.

Introduction & Background

Weight gain is the accumulation of body fat or muscle mass, typically resulting in an increase in body weight. It can be a natural and healthy process, such as in muscle building or pregnancy, but for some, it can lead to excessive fat accumulation, which might have adverse effects on health. Uncontrolled weight gain is often associated with obesity, which is a risk factor for several chronic diseases, including type 2 diabetes, heart disease, and certain cancers. Therefore, managing and understanding the causes, prevention strategies, and treatment options for weight gain is crucial for overall health.

Weight gain can be intentional, such as gaining muscle mass for bodybuilders or athletes, or unintentional, due to factors like poor dietary habits, lack of physical activity, stress, medical conditions, or medications. The increasing prevalence of obesity and weight-related health problems has made weight management a top priority in healthcare worldwide.

Causes of Weight Gain

Understanding the various causes of weight gain is essential in addressing the issue. Weight gain can be influenced by several factors, including diet, lifestyle, genetic predisposition, hormonal imbalances, and medical conditions.

1. Caloric Surplus: The most common cause of weight gain is consuming more calories than the body burns. When you consume excess calories, your body stores them as fat. This often occurs when people eat calorie-dense foods, such as processed snacks, sugary beverages, or large portions of fatty foods.
2. Genetics: Genetics can play a significant role in weight gain. Some individuals may have a genetic predisposition to store fat more easily or have a slower metabolism. For example, people with a family history of obesity are more likely to gain weight due to inherited genes that affect fat storage and energy expenditure.
3. Hormonal Imbalances: Hormones regulate many processes in the body, including metabolism and fat storage. Conditions like hypothyroidism, where the thyroid gland doesn’t produce enough thyroid hormones, can slow down metabolism and cause weight gain. Similarly, polycystic ovary syndrome (PCOS) and Cushing’s syndrome can lead to weight gain due to hormonal imbalances.
4. Medications: Certain medications can cause weight gain as a side effect. Medications such as antidepressants, antipsychotics, steroids, and birth control pills are linked to weight gain. These drugs can increase appetite, alter metabolism, or change how the body stores fat.
5. Lifestyle Factors: A sedentary lifestyle contributes significantly to weight gain. Physical inactivity, combined with high-calorie food consumption, leads to an energy imbalance, promoting fat storage. Additionally, poor sleep patterns and stress can also lead to weight gain by affecting hormones that control hunger and fat storage.
6. Emotional and Psychological Factors: Emotional eating, where food is used to cope with stress, anxiety, depression, or other emotions, can lead to weight gain. People may consume high-calorie comfort foods, often in response to emotional distress, leading to an imbalance between calorie intake and expenditure.
7. Medical Conditions: Some medical conditions, such as insulin resistance, sleep apnea, and certain types of cancer, can also lead to weight gain. Insulin resistance, for example, reduces the body’s ability to use insulin effectively, leading to increased fat storage.

Indications of Unhealthy Weight Gain

Weight gain may not always indicate a health issue, but excessive or rapid weight gain could be a sign of underlying problems. Recognizing the signs early can help manage the issue before it leads to more serious health concerns.

1. Rapid Weight Gain: If you notice a significant increase in weight in a short period, it may indicate an underlying health issue such as fluid retention, hormonal imbalances, or medication side effects. Rapid weight gain of more than 5 pounds in a week could require medical evaluation.
2. Fat Accumulation in Specific Areas: Weight gain that results in increased fat in areas like the abdomen, thighs, or hips may indicate a hormonal imbalance, particularly issues with cortisol or insulin. Visceral fat, which accumulates around internal organs, is particularly dangerous and linked to metabolic diseases.
3. Increased Fatigue: Feeling more tired or lethargic than usual, even with adequate sleep, can be a sign of unhealthy weight gain. Excess weight puts extra stress on the body, making physical activity more challenging and leading to lower energy levels.
4. Shortness of Breath: Gaining excess weight, particularly around the abdominal area, can affect your lung capacity and breathing. Shortness of breath even with mild exertion may indicate the need to address weight gain.
5. Joint Pain: Carrying extra weight places additional strain on joints, particularly in the knees, hips, and lower back. This can lead to pain, inflammation, and even conditions like osteoarthritis.

Symptoms of Unwanted Weight Gain

Recognizing the symptoms of unwanted weight gain can help address the problem early.

1. Increased Appetite: One of the common symptoms of weight gain is an increase in hunger, often accompanied by cravings for high-calorie foods. This can be caused by hormonal fluctuations (like in the case of insulin resistance) or emotional factors.
2. Fluid Retention: Excess weight may result in fluid retention, causing swelling in the legs, ankles, or abdomen. This is often related to heart conditions, kidney problems, or medication use.
3. Breathing Issues: Weight gain, particularly excessive abdominal fat, can cause sleep apnea or snoring, both of which can interfere with proper rest and lead to daytime fatigue.
4. Digestive Issues: Weight gain can result in more frequent acid reflux, bloating, or indigestion. Carrying excess fat may put pressure on the digestive system, leading to discomfort.
5. Mood Swings: Hormonal imbalances or emotional eating can cause mood swings, depression, or feelings of frustration, which are commonly associated with unwanted weight gain.

Prevention Strategies for Weight Gain

Preventing excessive weight gain involves a combination of healthy eating habits, physical activity, and behavioral changes. Here are some strategies to maintain a healthy weight:

1. Healthy Eating Habits: Focus on a balanced diet that includes whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Limit intake of processed foods, sugary drinks, and high-fat snacks. Portion control is also important—overeating, even healthy foods, can lead to weight gain.
2. Regular Physical Activity: Engaging in physical activities like walking, jogging, swimming, or cycling helps maintain a calorie balance. Aim for at least 150 minutes of moderate-intensity exercise per week. Strength training exercises can also build muscle mass, which can boost metabolism.
3. Proper Sleep: Aim for 7-9 hours of sleep each night. Poor sleep can disrupt hormonal balance and increase hunger, making it more difficult to maintain a healthy weight.
4. Stress Management: Practice relaxation techniques like yoga, meditation, or deep breathing exercises to manage stress. High stress levels can trigger emotional eating and lead to weight gain.
5. Monitor Your Weight: Regularly check your weight to track any changes. If you notice an increase, you can take steps to address it early on by adjusting your diet and exercise routine.

Myths and Facts About Weight Gain

1. Myth: Carbs are the enemy.
   • Fact: Carbohydrates are an essential part of a healthy diet. Focus on complex carbs like whole grains, fruits, and vegetables rather than refined carbs and sugary snacks.
2. Myth: You can’t gain muscle without gaining fat.
   • Fact: With proper strength training and a balanced diet, it is possible to build muscle without gaining excessive fat. It’s important to focus on lean muscle development.
3. Myth: Skipping meals is a good way to lose weight.
   • Fact: Skipping meals can lower metabolism and lead to overeating later. Instead, focus on eating smaller, more frequent meals to keep metabolism active.
4. Myth: Exercise is the only way to lose weight.
   • Fact: While exercise is important, diet plays a bigger role in weight loss. A calorie deficit (burning more calories than consumed) is the key to weight loss.

Treatment and Therapy

Several options are available for addressing weight gain, ranging from lifestyle changes to more advanced treatments like medications and surgery.

Medication-Based Treatments

1. Appetite Suppressants: These medications help reduce hunger and cravings, which can be useful for people struggling with overeating. However, they are generally prescribed for short-term use.
2. Anti-Obesity Medications: Drugs like Orlistat inhibit the absorption of fats in the gastrointestinal tract, leading to fewer calories being absorbed.
3. Hormone Therapy: For those with hormone-related weight gain (e.g., thyroid imbalances), hormone replacement therapy can help regulate metabolism and fat storage.

Surgical Treatments

1. Bariatric Surgery: For people with severe obesity, procedures like gastric bypass or gastric sleeve can drastically reduce the stomach size, leading to reduced food intake and weight loss.
2. Liposuction: Although it is a cosmetic procedure, liposuction can remove fat from specific areas of the body. However, it does not address the root causes of weight gain.

Physical Therapy and Rehabilitation

Physical therapy can help with exercise programs designed to increase muscle mass, burn fat, and improve mobility, especially after surgeries or injury.

Lifestyle and Behavioral Interventions

Behavioral strategies, such as cognitive-behavioral therapy (CBT), help address emotional eating and promote healthier lifestyle choices.

Alternative and Complementary Medicine

Herbal supplements like green tea extract and garcinia cambogia have been marketed as weight loss aids, though their effectiveness may vary.

Psychotherapy and Counseling

For those with emotional eating habits, counseling or therapy can be beneficial. Psychotherapists can help patients understand the emotional triggers of overeating and develop healthier coping mechanisms.

Immunizations and Vaccines

Currently, there are no vaccines specifically designed for weight gain prevention, although vaccines that prevent diseases (like influenza) can help maintain overall health.

Gene Therapy and Stem Cell Research

Though still experimental, gene therapy and stem cell research may offer promising future solutions for managing fat storage and promoting weight loss.

Top 20 FAQs on Weight Gain

Here are the Top 20 FAQs on Weight Gain:

1. What causes weight gain even when I eat the same as before?
   • Weight gain can occur due to changes in metabolism, hormonal imbalances, medication side effects, lack of physical activity, or underlying medical conditions. Even minor changes in these factors can affect how the body processes food and stores fat.
2. Can weight gain be genetic?
   • Yes, genetics play a significant role in weight gain. Some individuals have a genetic predisposition to store fat more easily or have a slower metabolism, making weight management more challenging.
3. How can I gain weight in a healthy way?
   • To gain weight healthily, focus on increasing your caloric intake with nutrient-dense foods like lean proteins, whole grains, healthy fats (like avocados and nuts), and plenty of fruits and vegetables. Strength training exercises can help ensure that the weight gained is muscle rather than fat.
4. Is weight gain caused only by overeating?
   • No, weight gain can be influenced by multiple factors, including genetics, hormones, lifestyle choices, medications, and underlying health conditions. While overeating is a common cause, it is not the only one.
5. Can stress make you gain weight?
   • Yes, chronic stress can lead to weight gain. Stress triggers the release of cortisol, a hormone that can increase appetite and encourage fat storage, especially around the abdomen. Emotional eating is also a common response to stress.
6. What should I eat to gain weight?
   • To gain weight in a healthy way, focus on calorie-dense foods like whole grains, lean meats, legumes, dairy, nuts, seeds, avocados, and healthy oils. Incorporating protein-rich foods can also help in building lean muscle.
7. How do medications contribute to weight gain?
   • Certain medications, such as antidepressants, corticosteroids, antipsychotics, and insulin, can contribute to weight gain by increasing appetite, slowing metabolism, or altering fat storage. Always consult a doctor if you suspect your medications are causing weight gain.
8. Does lack of sleep cause weight gain?
   • Yes, insufficient sleep can contribute to weight gain. Sleep deprivation affects hormones that control hunger, increasing appetite and cravings, particularly for high-calorie foods. It can also slow metabolism and reduce energy expenditure.
9. How do hormones affect weight?
   • Hormones like insulin, cortisol, thyroid hormones, and sex hormones (estrogen and testosterone) play a significant role in regulating weight. Imbalances in these hormones can lead to weight gain by affecting appetite, fat storage, and metabolism.
10. Can I lose weight without exercising?

• Yes, weight loss can be achieved through a calorie deficit, meaning you consume fewer calories than your body needs. This can be done through diet changes alone, although combining a healthy diet with exercise yields better long-term results.

11. What is emotional eating?

• Emotional eating is when individuals eat in response to feelings such as stress, anxiety, boredom, or sadness, rather than physical hunger. This type of eating can contribute to weight gain if it leads to overeating or choosing unhealthy foods.

12. Can I still gain muscle without gaining fat?

• Yes, it is possible to gain muscle without gaining excessive fat through a combination of proper nutrition (including a slight caloric surplus with adequate protein intake) and a structured exercise program focused on strength training.

13. What role do genetics play in my weight?

• Genetics influence how your body stores fat, processes food, and burns calories. People with a family history of obesity may be more predisposed to gain weight, but environmental factors like diet and exercise also play an important role.

14. Is weight gain linked to any medical conditions?

• Yes, medical conditions such as hypothyroidism, polycystic ovary syndrome (PCOS), insulin resistance, Cushing’s syndrome, and sleep apnea can contribute to weight gain. It is important to seek medical advice if you suspect a condition is affecting your weight.

15. Can weight gain be reversed naturally?

• Weight gain can be reversed naturally through lifestyle changes like a healthy diet, regular exercise, and better sleep habits. In cases where medical conditions or medications are contributing to weight gain, treating the underlying cause can help reverse weight gain.

16. What are some signs that I am gaining weight in an unhealthy way?

• Signs include rapid or excessive weight gain in a short period, fat accumulation in the abdomen, unexplained weight gain despite no changes in diet or activity level, and symptoms such as fatigue, joint pain, or breathing difficulties.

17. How can I prevent weight gain as I age?

• As metabolism naturally slows with age, focus on maintaining an active lifestyle with regular physical activity, especially strength training, to build and maintain muscle mass. Eating a balanced diet and managing stress and sleep are also important.

18. Are there any quick fixes for weight gain?

• While quick fixes like fad diets or extreme weight loss strategies may offer short-term results, they are typically unsustainable and can lead to more weight gain later. A steady approach through consistent lifestyle changes like proper diet, exercise, and sleep is more effective long-term.

19. Is bariatric surgery safe for weight loss?

• Bariatric surgery is an option for individuals with severe obesity. While it can result in significant weight loss, it is a major procedure with potential risks and side effects. It should only be considered when other weight loss methods have failed, and after a thorough consultation with a healthcare professional.

20. What are the psychological impacts of weight gain?

• Weight gain can have significant psychological effects, including feelings of low self-esteem, depression, body image issues, and anxiety. Addressing the emotional aspects of weight gain through counseling or therapy can be an important part of managing both physical and mental health.

Conclusion

Weight gain is a complex issue influenced by a variety of factors, including diet, genetics, hormonal imbalances, medications, and lifestyle. Addressing weight gain requires a multifaceted approach that includes dietary changes, physical activity, and sometimes medical intervention. By understanding the causes and implementing effective prevention strategies, individuals can manage their weight in a healthy way, improving both physical and mental well-being.

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Arecent survey of registered dietitians named the low-carbohydrate keto diet yet again as the most popular diet in the US. Powering this diet is fat, and loads of it — up to a hefty 90 per cent of one’s daily calories.

Its fans feed social media with before and after photos, crediting the diet for life-altering weight loss or other effects. They swirl butter into their coffee, load up on cheese and eat lonely burgers without its bestie, the bun.

The diet is hailed for dropping pounds, burning more calories, reducing hunger, managing diabetes, treating drug resistant epilepsy, improving blood pressure and cholesterol, as well as triglycerides, the major storage form of fat in the body. People have reported improved concentration, too.

What is a keto diet?

A “typical” ketogenic diet consists of at least 70 per cent of calories derived from fat, less than 10 per cent from carbs and less than 20 per cent from protein. That can mean chowing down on a lot of cheese, butter, eggs, nuts, salmon, bacon, olive oil, and non-starchy vegetables such as broccoli, cauliflower, greens and spinach. The keto diet is vastly different from the USDA dietary recommendations of 45 to 65 per cent of total calories to be from carbohydrates, 20 to 35 per cent from fat, and 10 to 35 per cent from protein.

The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism. In a ketogenic state, the body uses primarily fat for energy instead of carbohydrates; with low levels of carbohydrate, fats can be converted into ketones to fuel the body.

For ketosis, a typical adult must consume less than 20 to 50 grams of net carbohydrates — total carbs minus fibre — each day. Crossing that threshold is easy: a thick slice of bread adds 21 carbohydrates, a medium apple 25, and a cup of milk 12. It’s not just bread and soda that are on the outs but high sugar fruit and starchy veggies like potatoes, as well as too much protein.

There are many ways to interpret the keto diet. Some people eat a salad with chicken, dressed in olive oil, while others feast on bacon washed down by diet soda, the kind of diet known as “dirty keto”. That’s eating anything, including processed foods, as long as your carbs are low enough and your fat high enough to achieve ketosis. The best diet is one that works for you, but if you want to try this, avoid trans fats such as margarine and limit saturated fat by consuming lean cuts of beef, skinless chicken breast and fatty fish like salmon. Reach for foods high in unsaturated fats such as avocado, nuts, seeds and olive oil.

Christopher Gardner, the lead author and a professor of medicine and nutrition scientist at Stanford Prevention Research Center, US, also says he sees one common misconception about keto: eating too much protein. Most amino acids in protein foods can be converted into glucose in the body, undermining efforts to keep carb intake low. “It drives me nuts that people don’t get it,” he said when he sees people eat, for instance, steak after steak.

Can I lose weight on it?

For the first two to six months, there’s evidence that a very low carbohydrate diet can help you lose more weight than the standard high carbohydrate, low fat diet, according to a new literature review of low-carb diets by the National Lipid Association.

“By 12 months, that advantage is essentially gone,” said Carol F. Kirkpatrick, director of US’s Idaho State University’s Wellness Center, and lead author of the new literature review. She said keto is best used to kick start a diet, before transitioning to a carb intake that you can adhere to for the longer term.

How long to see results?

For some, it’s the promised land of diets. Instead of cringing through carrot sticks, they can fill up on chorizo with scrambled eggs. Indeed, some evidence suggests that people feel less hungry while in ketosis, and have fewer cravings.

“That’s why it’s become so popular for the general population,” said Dr Mackenzie C. Cervenka, medical director of Johns Hopkins Hospital’s Adult Epilepsy Diet Center in the US. “Because once you are in ketosis, it’s easy to follow.” Usually, it takes between one to four days to enter the state, doctors say, but it depends on many factors like activity level: a runner, for example, may sprint there faster than a couch potato.

The keto diet appears to deliver fast results: The first pounds seem to slip off. That can be seductive but it’s likely water weight. Then, dietitians say, it’s back to energy in minus energy out. You can gain weight on any diet if you’re consuming 5,000 calories a day, according to Whitney Linsenmeyer, director of Saint Louis University’s Didactic Program in Dietetics.

“It’s not like it is going to magically alter your metabolism to where calories don’t matter,” she said. And when resuming the carbs, that water weight returns.

Does it help with diabetes?

Yes. “Carbohydrate is the biggest driver of blood sugar,” said Dr William Yancy, director of the Duke Diet and Fitness Center, who sees a lot of promise in the diet helping those with diabetes.

A new randomised clinical trial enrolled 263 adults with type 2 diabetes into group medical visits, with half receiving medication adjustment for better blood sugar control, and the others undergoing weight management counselling using a low carb diet. (All participants of the study had a BMI that fell within the range of overweight or obese.)

Both groups experienced lowered average blood sugar levels at the end of 48 weeks, according to findings in the Journal of the American Medical Association Internal Medicine. However, the weight management group on the low carb diet slimmed down more, required less medication and had fewer problematic low blood sugar episodes.

For those with type 2 diabetes, a low carb diet seems to improve average blood sugar levels better in the first year than the high carbohydrate, low fat diet. After that time, the review by the US National Lipid Association found that difference almost disappears — but with a very important benefit: the low carb participants were able to use less medication. “People like that because they don’t like to be on diabetes medicines,” Dr Yancy said.

Are there side effects?

At first some can experience some stomach issues and GI distress. “Ninety percent of calories from fat is probably going to be a shock to the system,” said Linsenmeyer.

It’s crucial, doctors say, to consult with a dietitian or physician, have cholesterol levels checked, and replenish the fluids and sodium lost by increased urination and the severe restriction of carbohydrates. If not, within two to four days of beginning the diet, that depletion may bring on “keto flu” — dizziness, poor sleep and fatigue.

“Carbohydrates have a lot of nutrients that can help us maintain our body function,” said Carla Prado, director of the University of Alberta’s Human Nutrition Research Unit, US. Some people experience “keto breath”, a halitosis likely caused by the production of acetone, one of the ketone bodies.

Possible side effects for patients with epilepsy starting the diet include constipation, vomiting, fatigue, hypoglycemia, worsening reflux and increased frequency of seizures. The US National Lipid Association review urges patients with lipid disorders (high cholesterol or triglycerides), a history of atherosclerotic cardiovascular disease (such as a heart attack or stroke), heart failure and kidney and liver disease to take caution if considering the diet. People on blood thinners should take extra care.

Whichever eating plan one chooses for 2020, certain recommendations are nearly universal: cut down on refined carbs and ultra-processed foods, and consume more whole foods, particularly non-starchy vegetables, such as broccoli, asparagus, and spinach.

“The ‘optimal diet’ lies somewhere between what has been proposed historically — the high carbohydrate, low fat diet — and the ketogenic diet,” said Dr Cervenka.

The post Does the keto diet work? appeared first on MyMedicPlus.

Low-carb, ketogenic, Mediterranean, time-restricted, alternate-day fasting — Healio readers were interested in the effects of different eating plans on weight loss and cardiometabolic measures. Also, different exercise programs may benefit different people, but it’s never too late to start.

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Adults with type 2 diabetes can experience multiple diabetes-specific benefits beyond weight loss by undertaking a low-carbohydrate diet, although potential risks must be addressed.

Consistent, 10-hour daily eating window benefits adults with metabolic syndrome

Adults with metabolic syndrome, even those prescribed antihypertensive and statin drugs, who consistently limited food and beverage consumption to the same daily 10-hour period for 12 weeks experienced improvements in body composition, blood pressure and cholesterol levels.

Alternate-day fasting cuts insulin levels, resistance in half

Eating only every other day lowered levels of fasting insulin and insulin resistance to a greater degree than calorie restriction among adults with overweight or obesity and insulin resistance.

Despite similar weight loss, low-carbohydrate diet delivers insulin reductions, smaller fat cells than low-fat diet

Eating plans low in carbohydrates result in smaller fat cells vs. low-fat/higher-carbohydrate plans after similar weight loss, which may yield better metabolic health.

Ketogenic, low-carb diets require diabetes medication adjustments

Consider these medication revisions for adults with diabetes who adopt a ketogenic or other low-carb eating plan that can affect glucose levels and blood pressure.

Mediterranean diet with behavioral support improves meal plan adherence, CV risk factors

Adults with metabolic syndrome assigned to a reduced-calorie Mediterranean diet plan with physical activity and behavioral support were more likely to stick with the program, report better diet quality and reduce their cardiovascular risk factors.

Replace diet discussions with focus on mindful eating

Balanced eating plus consistent carbs is a challenging message to communicate during a brief office visit. Shifting the conversation away from restrictive diets toward mindful eating helps move the relationship with food from adversarial to nourishing.

Glycemic benefit more robust with less-processed whole-grain breads

Adults with type 2 diabetes may derive superior glycemic benefits from eating breads with larger vs. smaller whole-grain particles.

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Sarah Floud, Ph.D., of the Nuffield Department of Population Health at the University of Oxford in the United Kingdom, is the lead author of the study.

As Floud and her colleagues explain in their paper, some previous studies have found an association between a low body mass index (BMI) and the likelihood of receiving a diagnosis of dementia within the next 5–10 years.

Other studies that lasted a decade or less have also linked poor diet and lack of exercise with the incidence of dementia.

However, all of the above may be the result of reverse causality, meaning that they may be consequences, rather than causes, of dementia. This situation could well be possible, explain the authors, because dementia typically affects cognition a decade before the person formally receives a diagnosis.

During this preclinical stage, the condition can slowly but gradually affect behavior, impair mental and physical activity, reduce the intake of food and calories, and cause weight loss.

Furthermore, explain the authors, some recent meta-analyses have pointed out that although in the short term, a low BMI may be associated with dementia as a result of reverse causality, over a longer period, obesity is positively associated with dementia.

Either way, prospective studies over longer periods are necessary to settle the matter of how BMI connects to dementia risk. Floud and her team set out to do exactly this.

Their findings appear in the journal Neurology.

Studying diet, inactivity, BMI, and dementia

The team examined 1,136,846 women in the U.K. They had an average age of 56 years and were free of dementia at the start of the study, between 1996 and 2001.

The women gave information about their height, weight, calorie intake, and physical activity, and the researchers clinically followed them until 2017 through the National Health Service records. These records also noted any hospital admissions for dementia. 

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For their study, the scientists considered a BMI of 20–24.9 as “desirable,” 25–29.9 as overweight, and 30 and over as obese. They classified women who exercised less than once a week as inactive and those who exercised at least once weekly as active.

Using Cox regression models, the team calculated the links between BMI and dementia incidence over the follow-up period, adjusting for age, height, education, smoking, alcohol intake, use of menopausal hormones, residential area, and area deprivation.

Midlife obesity linked with 21% higher risk

Over the study period, 89% of the participants had no mention of dementia in their health records. At 15 years after the start of the study, 18,695 women had received a dementia diagnosis.

Women who had obesity at the beginning of the study were 21% more likely to develop dementia than women who had a “desirable” BMI.

More specifically, 2.2% of the women with obesity went on to develop dementia in the long term, compared with 1.7% of those with a healthy BMI.

Although the findings revealed that low calorie intake and a lack of physical activity had a link with higher dementia risk in the first decade of the study, these associations gradually faded after that period, and neither calorie intake nor inactivity had a significant association with dementia risk.

Floud comments on the findings, saying, “Some previous studies have suggested poor diet or a lack of exercise may increase a person’s risk of dementia.”

“However, our study found these factors are not linked to the long-term risk of dementia. […] The short-term links between dementia, inactivity, and low calorie intake are likely to be the result of the earliest signs of the disease, before symptoms start to show,” she emphasizes.

The study is limited by the fact that it only involved women, which means that the findings may not apply to men.

The authors of a linked editorial also mention “the absence of time-dependent dynamic analyses of BMI […], crude measurement of dietary habits, and residual confounding” as study limitations.

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Malnutrition involves consuming nutrients that are either too much or not enough in a way that it causes health problems. The health issue has been a longstanding predicament worldwide, and now, a new study shows that a third of the poorest countries in the world are facing high levels of obesity, as well as undernutrition.

The study, which was published in The Lancet,highlights the worldwide problem of malnutrition, whether it may be obesity or undernourishment, which leads to various health problems. The study also sheds light on common factors contributing to malnutrition, such as global access to ultra-processed foods and less physical activity.

Rapid changes in food systems

Further, the researchers reiterate that a new approach is required to help reduce undernutrition and obesity at the same time since both issues have become increasingly tied due to fast changes in the world’s food choices. The issue is rampant specifically in low- and middle-income countries.

Malnutrition and obesity can drive many effects since they are tied to poor health in children as well as adults. Due to the speed in changes in food systems, more people face problems with both types of malnutrition throughout their lifetime. With the exposure to extremes of malnutrition, it magnifies many harmful health effects.

The modern food systems prevent such countries and people living in it to consume safe, cheap, and healthy diets, which are sustainable and accessible,

Malnutrition by the numbers

There are about 2.3 billion children and adults who are overweight across the globe. Among children, an estimated 150 million are stunted or having prevented from developing or growing properly. The study also explored the trends behind the connection, known as the double burden of malnutrition.

In the study, one in three of such countries had overlapping types of malnutrition (45 of 123 countries in the 1990s, and 40 of 126 countries in the 2010s), specifically in South Asia, East Asia, sub-Saharan Africa, and the Pacific.

More alarming findings show that more than 15 percent of people had wasted, more than 20 percent of women were too thin, while more than 20 percent of people were overweight, and 30 percent of children had stunted growth, according to the survey data conducted by the group from low- and middle countries in the 1990s and 2010s.

Further, about 14 countries in the 2010s with the lowest incomes across the globe had recently had a double burden of malnutrition compared to what they were in the 1990s. The results also show that fewer of third world countries with the highest incomes were impacted.

The researchers added that the availability of ultra-processed foods has been linked to weight gain, which affects mostly infants, toddlers, and preschoolers. Such changes include the lack of availability of fresh food markets and the increasing access to supermarkets.

Also, the trend of being undernourished early in life followed by becoming obese or overweight from childhood and in the future may be associated with a higher risk of developing chronic diseases or non-communicable diseases, including hypertension, cardiovascular disease, stroke, and type 2 diabetes.

The journal has three other related-papers that build on the first paper’s work, exploring the double burden of malnutrition and its health impacts.

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According to this year’s findings from the ”Feel4Diabetes” study, funded by the European Union and conducted in six of its member states, Greek children are the most over-weight among them, it was announced recently.

More specifically, a surprising 36.5 percent of Greek minors were found to be either overweight or obese, putting Greece at the very top of the six nations which participated in this study.

Just over one-quarter, or 25.2 percent, of the children in Greece were found to be overweight and 11.3 percent were obese.

The lowest percentage of overweight and obese children was recorded in Belgium, with only 14.2 percent of the total population of minor children fitting into that category.

However, one in five children with both their parents having normal weight were found to be overweight in Greece as well. This highlights the attitude many Greek families continue to have, believing that the more a child eats, the better for him or her.

This is also known as ”Occupation Syndrome” in Greece, since the generation who lived through the hardships of World War II tended to overfeed their offspring in the post-war era.

This is a practice which has unfortunately been passed on for generations in Greece.

Another impressive finding was that one in two families in Greece with overweight parents  had overweight children as well, showing how important the family factors are when it comes to alimentary habits.

The ”Feel4Diabetes” study, which began in 2015 and is conducted every year, aims to promote a healthy lifestyle and tackle obesity and obesity-related metabolic risk factors.

The study is conducted in two ”High-income” member states (Belgium and Finland); two ”High-income” member states which have gone through tough austerity measures (in this case, Greece and Spain); and two ”Low/middle-income” member states (Hungary and Bulgaria).

A total of 2,286 children from 56 different schools in Greece participated in the study, mainly in deprived areas which were selected by the organizers of the study.

The post Study Finds More Than One in Three Greek Children Are Overweight appeared first on MyMedicPlus.

According to data from the National Survey of Health and Nutrition 2012 (Ensanut) cited by the UADY researcher, the number of teenagers living in urban areas of the state that suffer from overweight and obesity, went from 42.5 percent in 2006 to 42 percent in 2012. However, in rural inhabitants this figure represents 52 percent, higher than the national average.

The nutritionist has worked, together with students of the UADY’s School of Nutrition, with several rural communities in nutrition and food education. She currently has a project funded by the Kellogs Foundation with young adolescents between 12 and 19 years of age in the Yucatecan community of Chacsinkin to improve their food health.

According to the expert, this town is a reflection of what has been detected in the all the rural communities across the state, where young people are overweight and obese. Only in this population, around 35 percent of this sector suffers from this disease and others already present cardiovascular risks at a very young age.

Food transition

The specialist has detected that young people have bad eating habits because they stop eating traditional foods, rich in nutrients, to incorporate the “modern stuff”, such as soft drinks, which is what most young people consume, coupled with fried foods, cookies and “Frito Lays”, which are not expensive and can be accessed more easily.

Although, a large part of the families of these populations continue to grow their own food, they young do not do eat those products frequently, and in any case most teenagers prefer “junk” food, however, the grandparents still have an established “food culture”.

In addition, young people have the perception that eating a certain type of food is poor, for example, in the talks they are offered, they are given the option of combining food, such as egg with chaya or beans, but they say: “We always eat chaya, the chaya is for the poor”. However, they think that buying bottled sodas of a certain brand gives them a higher status.

“The food policy in the country must change”, stressed the nutritionist, “the focus should be on education. For its part, companies that sell junk food and candy should pay higher taxes to make it more difficult for people to access these products. they must also modify the labeling of these products, with messages where the consequences of their consumption are made evident (as in the case of cigarette packs).

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With an estimated 60 percent of cats and 56 percent of dogs in the United States considered overweight or obese, according to the Association for Pet Obesity Prevention, maintaining adequate nutrition throughout a pet’s life is a major part of a pet owner’s duties. While it may seem like a simple task, some pet parents struggle to find the balance between proper nutrition and adequate exercise.

To help put your pup or cat on the road to healthy living, consider these tips from Dr. Jennifer Freeman, PetSmart’s resident veterinarian and pet care expert:

Choose the right food

Understanding what’s in your pet’s food can help you put into context the type of nutrition your dog or cat is or isn’t consuming. Start by reading the ingredients on the food label and pay special attention to the first three ingredients; take note that they’re typically listed in descending order, meaning the major makeup of the food is listed first. While each animal has its own unique nutritional needs, make sure your pet consumes an adequate amount of protein.

Avoid table scraps

One of the first and easiest steps you can take in improving pet nutrition is to avoid feeding table scraps, including cooked bones from poultry, pork and other meals, as they can be potentially dangerous to an animal’s digestive tract. Additionally, they can sometimes splinter into shards and cause choking or damage to the esophagus and intestines.

Mix up the everyday meal

To reward your pet for good behavior, an option like Simply Nourish meal toppers, made for both dogs and cats, can be served as a tasty and nutritious complement to regular food. In addition, based on an individual pet’s needs, extra fiber or flavor enhancers might be warranted. Pumpkin puree is a source of fiber that can help with digestion and weight management in pets. If your pet has diarrhea or constipation, or your veterinarian recommends your pet lose a few pounds, try adding pumpkin to its diet.

Practice healthy portion control

Keep in mind your pet’s weight and breed when considering the proper amount of food to provide, and consider speaking with your veterinarian to help ensure you’re not overfeeding. Treats can be a good way to reward proper behavior and display affection, but too many tasty morsels can lead to numerous health issues, including obesity, arthritis and diabetes in overweight cats.

Exercise regularly

All pets need exercise, but consider age, breed and current state of health when determining the extent. Most dogs require at least 30 minutes of exercise each day, achieved through entertaining and interactive physical activities like walking, running, playing fetch and more. Freeman recommends shorter spurts of exercise for cats, such as two to three play periods around five minutes long. In addition to the positive physical benefits of proper exercise, these types of activities can also help keep your pet from becoming bored, potentially reducing the temptation for undesirable behaviors.

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