100-Calorie Nonsense

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The nutrition experts at MSN’s health & fitness channel offered up some advice recently on easy ways to cut 100 calories from your daily diet.  Here are some of their suggestions:

  • Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
  • Top your waffles with Reddi-wip instead of syrup.
  • Go ahead and have that piece of birthday cake –just scrape off the chocolate frosting first.
  • Pass on the à la mode and savor that brownie au naturel.
  • Can the cone. Have your ice cream in a bowl.
  • Slather your bread with mustard rather than mayo.
  • Two or more pizza slices? Blot off the grease with a napkin.
  • Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.
  • Lay off the Lay’s Classic potato chips and have a handful of Rold Gold pretzels.

Hmmm … bread, waffles, ice cream, cake, brownies, pasta and pretzels.  Yes, ladies and gentlemen, apparently it’s fine to eat a diet loaded with carbohydrates –as long as you cut 100 calories per day, preferably in the form of fat.  The theory, of course, is that if you just make this tiny sacrifice, you’ll shave 36,500 off your calorie intake for the year and lose a bit more than than 10 pounds.  All from just blotting the grease off your pizza!

Yeah, right.  Sure, it’s that easy.  That’s why there are so many people who are fatter than they want to be — because despite hating the way they look in the bathroom mirror, they’re just not willing to eat ice cream without the cone or skip the mayo when they eat a yummy white-bread sandwich.  They could eat all that sugar and starch and still lose weight if they’d just consume 100 fewer calories per day.

I hate to break it to you, but if all you do is eliminate the mayo from your sandwich for a year, you won’t lose 10 pounds. You won’t lose any pounds. You’ll just end up eating a lot of dry sandwiches — and if you’re insulin-resistant (like most fat people), you’ll also get an insulin spike from the white bread that will tell your body to store fat.

People who’ve been brainwashed in nutrition classes may believe in the 100-calories-per-day theory, but your body doesn’t.  It’ll simply adjust for the difference, probably by producing a teeny bit less heat while you’re sleeping.  

People on low-calorie diets often complain of being cold.  Ever wonder why?  It’s because that cranky old super who lives between their ears decided to turn down the thermostat until he gets his back-due mayonnaise.

I sometimes wonder if these “it’s all about the calories” theorists live in the real world — or even talk to real people.  Maybe they should do a little research on my son, who is naturally lean — complete with six-pack abs — and always gets exactly the same reading when he steps on a scale, year in and year out.  (He did not inherit this blessed trait from me.  I got fat as an adolescent.)

He consumes at least 3000 calories per day, which is more than 1.1 million calories per year. To gain just five pounds in a year, he’d only have to consume an extra 17,500 calories. That may sound like a lot, until you consider that it’s only 1.6 percent of 1.1 million.

So according to the “it’s all about the calories” theorists, my son manages to avoid gaining so much as five pounds by calculating his daily calorie needs and then eating exactly that amount – with better than 98.4 percent accuracy.

But since he never gains or loses more than two pounds, he’s even more precise than that!  Yup, my boy manages to eat exactly the right number of calories, year in and year out, with 99.4 percent accuracy.

Pretty darned good for a guy who’s never read a nutrition label.  He must be the Rain Man of dieting.  He looks at the meal spread out before him and says, in a nasal but charming monotone, “Seven hundred twenty five and one-half calories.  Gotta, gotta eat fast.  Judge Judy is on in three hundred and ten seconds.”

When my son was playing high-school basketball, his coach wanted him to gain weight so he’d have some extra heft to toss around under the basket.  He tried, but couldn’t.  Same thing happened when he was in basic training.

And as Gary Taubes recounts in his book Good Caloies, Bad Calories, the same thing happened to a group of naturally-lean prisoners who agreed to consume an extra 1000 calories per day for six months as part of a research project.  They gained a few pounds (which should’ve been 50 pounds, according to the “it’s all about the calories” goofs), then lost them as soon as the experiment was over.

If you really believe being thin is all about counting calories, do yourself a favor:  Find someone whose weight never fluctuates.  (My wife’s weight never fluctuates, but she’s busy trying to pack up our house, so find someone else.)  Pick out that guy at the office who always looks great with his shirt tucked in and won’t wear a jacket unless it’s really cold outside.  Then walk up to him and say, “Hey, Joe,” – if his name isn’t Joe, you should probably use another name – “if you don’t mind me asking, how many calories did you consume for lunch?”

If Joe is like most thin people, his answer will be, “I have no idea.”  That’s because Joe, like my wife and son, has a body that doesn’t want to store fat.  He doesn’t count calories … because for him, they don’t count.

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Create Your Very Own Biased Study

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A few weeks ago, the media were all abuzz about a new study published in the New England Journal of Medicine. The study’s conclusion: weight loss is all about the calories, period. High carb, low carb, high fat, low fat – it doesn’t matter.

Lead researcher Dr. Frank Sacks and his team put four groups of people on four different diets for two years. There was a high-fat/low-carbohydrate diet, a high-carbohydrate/low-fat diet, and two diets sort of in-between. At the end of the two years, the weight loss was about the same among all four groups.

Well, that settles it. Case closed. You can get off that silly, faddish, low-carb diet now. Drop the cheeseburger, pick up the whole-grain bun, and start counting your calories.

I was intrigued, because this study’s results don’t match my own. When I was on the Zone diet, I consumed about 1700 calories per day, which included about 175 carbs. I lost six pounds per month. On my fast-food diet, I consumed about 2000 calories per day, but limited myself to around 100 carbs. I lost 12 pounds in 28 days. That’s double the weight loss, despite an extra 300 calories per day. Exercise can’t explain the difference, because I walked the same number of miles each week on both diets.

At least that’s how I remember it. But according to Dr. Sacks, those numbers can’t be right. Either he’s wrong, or I’m a functional schizophrenic, walking around with memories of experiences that didn’t actually happen. I must have a beautiful mind. (My contact at the CIA, who has me decoding secret Al Qaeda messages in New England Journal of Medicine articles, does like the way I think.)

Or maybe, just maybe, there’s something else going on here. Ah, yes, that does seem to be the case.

I’ll spare you the details on the diets because Jimmy Moore and Mike Eades already did a full slice-and-dice on the numbers. But here’s the bottom line: Dr. Sacks and his fellow researchers got the result they wanted by coming up with a definition of “low-carb” that is, to put it charitably, rather creative: 35 percent of total calories.

If you consume 2000 calories per day, that’s 175 grams of carbohydrates. The Atkins diet recommends starting at 20 grams per day – barely one-tenth of the carbohydrate load Sacks calls a “low-carb diet.” Drs. Mike and Mary Dan Eades also advise dieters to start very low and gradually raise the carb count to perhaps 50 grams – less than a third of what Sacks calls a “low-carb diet,” and just 10 percent of the calories in a 2000-calorie diet.

In other words, Sacks didn’t bother to include a diet that would’ve actually restricted carbohydrates to the point where insulin levels would plummet and send the dieters into fat-burning mode.

After thinking long and hard about this little bit of scientific chicanery, I can only come to one conclusion: Dr. Sacks is brilliant! He’s given all the married men on earth what we need most – a clear demonstration of how to “prove” you are right even when you’re not. Speaking for married guys everywhere, I want to thank you, Dr. Sacks, from the bottom of our hearts.

Okay, gentlemen, wise up and follow this brilliant doctor’s example. From now on, when you need to prove a point, just change the definition of the terms so you can’t lose. Then conduct a quick study using the terms you created.

Suppose your wife accuses you of drinking too much beer. “What’s wrong with beer?” you ask. She then offers up some cockamamie theory about how beer makes you fat, stupid, and a dangerous driver. In the pre-Sacks era, you would’ve been roped into an argument that could last for days.

But thanks to the Sacks methodology, now you can disappear into the den for a couple of days, do some intense research, and re-emerge with a study like this:

Comparison of Weight, Cognitive Ability and Motor Skills In Moderate vs. Heavy Beer Drinkers.

Abstract?
No, the results were pretty straightforward.

Methods
We assigned one random husband to two groups of beer drinkers on random afternoons when the NCAA playoffs were on television. The first group, defined as the moderate-drinking group, consumed 1.0 bottles of Bud Light during the afternoon games. The second group, defined as the heavy-drinking group, consumed 2.0 bottles of Bud Light during the afternoon games. Both groups consumed the allotted bottles of beer well before half-time.

Both groups also consumed exactly 10 pepperoni Slim Jims during the games, and both groups participated in equal amounts of exercise, defined for the purposes of the study as 1) running to the bathroom during commercials and 2) occasionally jumping up from the couch and yelling, “What’s the matter, ref, are you BLIND?!!”

Measurements
Weight was measured by bathroom scale. Additionally, abdominal fat was recorded by employing a carpenter’s tape measure, which was extended and bent carefully around the waist.

Cognitive ability was determined by the participant’s ability to read the final scores displayed on the television screen and calculate which team’s score was higher. (In layman’s terms: who “won” the game.) Each participant’s conclusion as to the highest score was later compared to ESPN news reports to assess accuracy.

Motor skills were determined by recording each participant’s average highest score in three rounds of “Grand Theft Auto,” played on an Xbox 360 immediately following the game.

Results
Weight gain was remarkably consistent among both the moderate-drinking and heavy-drinking groups (0.5 pounds vs. 0.7 pounds respectively, P=0.05). Abdominal circumference was identical in both groups, although the participant in the heavy-drinking group suffered a minor laceration due to a belching incident that occurred as the tape measure was being cinched around his waist.

Cognitive ability was also remarkably similar. Both groups correctly identified which team scored the most points in every instance (1.0 vs. 1.0, P=0.01). The participant in the heavy-drinking group was noticeably unsatisfied with the scores, despite correctly calculating which was higher, and indicated verbally that the referee was afflicted with near-sightedness.

Motor skills were similar, but not identical. The average Grand Theft Auto score was slightly higher among the moderate-drinking group than the heavy-drinking group (523 vs. 489, P=0.11) but was not a desired outcome and therefore classified as statistically insignificant. The Grand Theft Auto score was also impacted by the heavy-drinking subject’s need to urinate more often (Pee=2.5/hour vs. Pee=3.5/hour, P=0.22) which could be considered a distraction.

Conclusions
The commonly-held belief among many researchers and most wives that heavy beer-drinking will lead to obesity, stupidity, and an increased risk of traffic accidents and DUI arrests is not supported, but may require further research in other research environments, preferably during baseball season.

 

That’s it. Hand your wife a copy of the study and explain that according to carefully controlled research, it doesn’t matter how much beer you drink – the only risk is a slightly higher P score, which is no big deal because you always remember to put the seat back down. Then turn triumphantly towards the fridge to grab a cold one.

Of course, if your wife happens to be a real scientist – or is blessed with a functioning brain – she may stop you with one of those looks and say, “Frankly, my dear, this study Sacks.”

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