Caffeine is a naturally occurring stimulant found in the leaves, seeds, or fruit of over sixty plants around the world. Caffeine exists in the coffee bean in Arabia, the tea leaf in China, the kola nut in West Africa, and the cocoa bean in Mexico. Because of its use throughout all societies, caffeine is the most widely used psychoactive substance in the world. The most common caffeine sources in North America and Europe are coffee and tea. Since about 1980, extensive research has been conducted on how caffeine affects health. Most experts agree that moderate use of caffeine (300 milligrams, or about three cups of coffee, per day) is not likely to cause health problems.

How Caffeine Affects the Body

Caffeine is best known for its stimulant, or “wake-up,” effect. Once a person consumes caffeine, it is readily absorbed by the body and carried around in the bloodstream, where its level peaks about one hour after consumption. Caffeine mildly stimulates the nervous and cardiovascular systems. It affects the brain and results in elevated mood, decreased fatigue, and increased attentiveness, so a person can think more clearly and work harder. It also increases the heart rate, blood flow, respiratory rate, and metabolic rate for several hours. When taken before bedtime, caffeine can interfere with getting to sleep or staying asleep.

Exactly how caffeine will affect an individual, and for how long, depends on many factors, including the amount of caffeine ingested, whether one is male or female, one’s height and weight, one’s age, and whether one is pregnant or smokes. Caffeine is converted by the liver into substances that are excreted in the urine.

Some people are more sensitive to the effects of caffeine than others. With frequent use, tolerance to many of the effects of caffeine will develop. At doses of 600 milligrams (about six cups of coffee) or more daily, caffeine can cause nervousness, sweating, tenseness, upset stomach, anxiety, and insomnia. It can also prevent clear thinking and increase the side effects of certain medications. This level of caffeine intake represents a significant health risk.

Caffeine can be mildly addictive. Even when moderate amounts of caffeine are withdrawn for 18 to 24 hours, one may feel symptoms such as headache, fatigue, irritability, depression, and poor concentration. The symptoms peak within 24 to 48 hours and progressively decrease over the course of a week. To minimize withdrawal symptoms, experts recommend reducing caffeine intake gradually.

Caffeine In Food and Beverages

Caffeine in Food and Drugs

Due to its stimulant properties, caffeine is used around the world in any of its many forms, such as coffee, tea, soft drinks, and chocolate. The accompanying table displays the amount of caffeine in foods. An eight-ounce cup of drip-brewed coffee has about 85 milligrams of caffeine, whereas the same amount of brewed tea contains about 47 milligrams. Twelve-ounce cans of soft drinks (soda) provide about 35 to 45 milligrams of caffeine.

The caffeine content of coffee and tea depends on the variety of the coffee bean or tea leaf, the particle size, the brewing method, and the length of brewing or steeping time. Brewed coffee has more caffeine than instant coffee, and espresso has more caffeine than brewed coffee. Espresso is made by forcing hot pressurized water through finely ground, dark-roast beans. Because it is brewed with less water, it contains more caffeine than regular coffee per fluid ounce.

In soft drinks, caffeine is both a natural and an added ingredient. About 5 percent of the caffeine in colas and pepper-flavored soft drinks is obtained naturally from cola nuts; the remaining 95 percent is added. Caffeine-free drinks contain virtually no caffeine and make up a small part of the soft-drink market.

Numerous prescription and nonprescription drugs also contain caffeine. Caffeine increases the ability of aspirin and other painkillers to do their job, and it is often used in headache and pain-relief remedies as well as in cold products and alertness or stay-awake tablets. When caffeine is an ingredient, it must be listed on the product label.

When it comes to losing fat there are many diets to choose from. There are thousands of diets that combine food choices in such a way to reduce caloric intake and cause fat loss. Most diets work, however not every diet works for every person. One of the goals of dieting is to find a diet that you can follow. Hopefully, you’ll find a lifestyle diet that will be easy to stick to once the excess fat is gone. Picking a diet that restricts you too much will be difficult to follow and will increase your chances of failure.

Here at “Think Sim” we believe that any diet without coffee is going to be a miserable disaster. I’d rather be 20 pounds overweight sipping on a hot mug of freshly roasted coffee than lean with only memories of coffees consumed long ago. With that said, I decided to seek out a diet that puts coffee first. To my knowledge none exist. It is then our duty to create a diet or modify an existing diet so we coffee drinkers can lose the fat and not abandon our favorite beverage. Although we strive to drink coffee in our diets, coffee by itself shouldn’t be the basis of that diet. Most of our energy should still come from food.

Caffeine as a Fat-Loss Supplement

In addition to coffee’s role in the most popular diets, let’s briefly address how caffeine by itself can be used to lose fat. There are many fat loss supplements at the nutrition store where the primary ingredient is caffeine. Supplements with names such as Metabolife, Ripped Fuel, and Beta Lean HP all use a combination of caffeine and ephedra (Ma Huang). This combination has been effective at promoting fat loss while preserving muscle. Although there are some critics of ephedra-based supplements regarding safety, this article isn’t going to go into that debate. For more information on this topic read Muscle Growth and Fat Loss by Stimulating the Я-Agonist System – The Role of Ephedrine, Caffeine, and Aspirin by Michael C. Prevost Ph.D.

The Role of Coffee in Other Diets

Before we build or modify our own diet let’s divide the major diets into 4 groups and examine how they feel about coffee. There are other diets and there are diets that fit into multiple categories. This overview is not meant to be complete and is only intended to serve as a starting point to building a coffee-friendly diet.

1. Low-Fat/High-Carb Diet
2. Isocaloric Diet
3. Low-Carb Diet
4. Macrobiotic/Holistic

The low-fat/high-carb diet includes the Pritkin Diet, Dean Orish’s diet, and countless others. Because coffee is fat-free, this diet is the most coffee friendly. However one of the reasons fat-free diets sometimes fail is the belief that removing the fat makes one immune to excess calories. A mocha made with fat-free milk may be without fat, but it is loaded with sugars and is calorically dense. If you like the sweeter coffee choices, be aware that although the drink may be fat-free you can jeopardize your diet with too many empty calories.

By far the most popular isocaloric diet is The Zone. An isocaloric diet is one where the calories from fat, protein and carbs are equal or close to equal. In the case of The Zone that ratio is 40-30-30 (40% carbs, 30% protein, and 30% fat). Isocaloric diets pay very close attention to the quality of carbohydrates. One of the key elements of this diet to avoid sugars. A simplistic overview is that by avoiding sugars the body can become more effective at burning stored body fat. But does Dr. Sears like coffee? No. Caffeine even in absense of calories can affect blood sugar. More on this later.

The low-carb diet made famous by Dr. Atkins restricts carbohydrate intake to the point where the body goes into a state known as ketosis. In the absense of carbs the body becomes very efficent at burning fat. Like the Zone diet, this diet is concerned with blood sugar and insulin levels; therefore, coffee is forbidden.

The last group is the Macrobiotic and Holistic diets. These diets deal with food combining, and Chinese medicines/enzyme therapy. You may be be able to guess how these diets feel about coffee. They don’t like caffeine because it is an aggressive stimulant. Often, they recommend ginseng tea or grain coffee as a substitute for real coffee. No thanks.

Coffee and Insulin

Both The Zone and Dr. Atkins frown on coffee because it can negatively affect blood sugar, which will affect the body’s ability to burn fat. How can a zero calorie beverage affect blood sugar? According to the Canadian Diabetes Association: Drinking caffeine in large amounts as coffee over a short period of time has been shown to raise blood sugar. Caffeine does this by enhancing the effect of two hormones (adrenaline and glucagon). These two hormones release stored sugar from the liver resulting in high blood sugar. And what happens when blood sugar levels are increased? From the Running Planet article The Glycemic Index – How to use it to Increase Your Energy And Lose Weight: This results in large amounts of insulin being dumped into your blood stream. Remember that the job of insulin is to regulate your blood sugar. It needs to do something with the excess glucose (sugar). The easiest thing for insulin to do with it is to store it in your body as fat. Simply put: coffee can affect your blood sugar which could interfere with the body’s ability to burn fat.

These fears of coffee may be over-stated. Even though the authors of these 2 diets do not favor coffee, there is plenty of anecdotal evidence to suggest that either of these diets can be successful despite the continued consumption of coffee. And there is some non-ancedotal research, which indicates that exercise helps stabilize blood sugar after ingesting caffeine. Our goal, as defined above, is to get lean while continuing to enjoy coffee. So let’s address the problems coffee could pose to a diet, and find a solution.

Step 1 – Clean Up Your Coffee

Coffee by itself is perfect. It has zero calories, zero carbs, and zero fat. It even has properties that assist with fat loss. Coffee by itself isn’t the problem. Lattes, mochas, iced espresso blended with sugar, whipped cream, ice cream, flavored syrups, alcohol, and caramel are just a few of things we add into our coffee. Coffee is derived from the old Arabic word “qahwah” which means “gives strength”. Consuming popular coffee drinks today that are as calorically-dense as desserts has the effect of giving coffee a bad name, and changing the meaning of coffee from gives strength to gives girth.

In order to succeed on our diet, we must get back to basics. Regular coffee and straight shots of espresso are fine. As for milk, that depends upon your specific diet. An Atkins diet may allow half and half, whereas a low-fat diet would insist upon skim milk. If you must use sweeteners, at least make an effort to cut down: go from 2 packets to 1 packet.

Step 2 – Reduce Your Coffee Intake

If too much coffee can affect blood sugar then it only makes sense to reduce your caffeine intake. However, you don’t want to reduce your coffee intake at the same time you are reducing your caloric intake unless you have super willpower. Less calories and less caffeine usually means a reduction in energy which could lead to binge eating. A smarter move is to reduce your coffee intake for a week prior to the diet. Once the diet starts, you can slightly increase your coffee levels. It’s good to have a clear head when you’ve got an empty stomach.

Another idea is to space out your coffee intake. Instead of drinking 4 mugs of coffee back to back, consider spreading those 4 mugs throughout the day. One at 6am, 10am, 1pm, and 5pm. As long as you don’t consume too much, caffeine can be an appetite suppressant. Spreading that effect throughout the day will not only reduce your chances of increased blood sugar, but it will also help you cope with the reduced caloric levels.

Reducing your coffee intake is important, but it can be painful. Cutting back on caffeine can cause headaches and constipation. A good article on reducing caffeine intake is Accelerated Detox by Rachel Elliot.

Step 3 – Avoid Eating Simple Carbs with Coffee

Now if you’re on a low-carb diet, you’ll want to avoid simple carbs completely. However, it is a wise idea not to eat simple carbs on any diet while drinking your coffee. You know the simple carbs I’m referring to: the bagels, croissants, and scones that you see in every coffee shop. Going back to the insulin argument: if caffeine could affect blood sugar negatively then the last thing you want to do is combine it with something that is certain to cause an insulin spike.

Step 4 – Exercise

It’s common sense that exercise helps one lose fat on almost any diet. In the words of the The Illinois Department of Human Servies exercise …helps the body use insulin more efficiently, and this lowers blood sugar. If exercise can help us stablize our blood sugar then maybe we don’t have to get rid of our coffee in order to get lean. So lift some weights, do some aerobic activity, and keep drinking coffee. If you don’t have access to a gym, you can perform body-weight exercises such as the push-up and the Hindu Squat.

The 4 Diets Revisited

People are often more fanatical about their diet choice than their religion. So far be it from me to slam or endorse any particular diet. Each of the four groups mentioned restrict food selection and the result is often a caloric reduction, which translates to fat loss. What happens behind the curtains may be different, but a combination of healthy eating and exercise has always been the secret to getting lean. Using the above steps we can keep our relationship with coffee while dieting. Even a macrobiotic diet will be successful if your only deviation is pitching the herbal coffee in favor of the real stuff.

Everybody Is Different

It is possible to try the above steps with your chosen diet and not succeed. If you find that you must decide between coffee and getting lean, that’s a personal decision you should discuss with your doctor and roaster. In addition to weight training and power walking, this author followed a modified Zone Diet using the above 4 steps. The result was a body fat reduction from 18% to 9% in 4 months.

Related articles: Caffeine in food and beverages, caffeine in drugs

Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult’s weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults.

To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time. (Or you can use our interactive BMI calculator at here.)

A BMI from 18.5 up to 25 is considered in the healthy range, from 25 up to 30 is overweight, and 30 or higher is obese. Generally, the higher a person’s BMI, the greater the risk for health problems, according to the National Heart, Lung and Blood Institute (NHLBI). However, there are some exceptions. For example, very muscular people, like body builders, may have a BMI greater than 25 or even 30, but this reflects increased muscle rather than fat. “It is excess body fat that leads to the health problems such as type 2 diabetes, high blood pressure, and high cholesterol,” says Eric Colman, M.D., of the FDA’s Division of Metabolic and Endocrine Drug Products.

In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.

Obesity, once thought by many to be a moral failing, is now often classified as a disease. The NHLBI calls it a complex chronic disease involving social, behavioral, cultural, physiological, metabolic, and genetic factors. Although experts may have different theories on how and why people become overweight, they generally agree that the key to losing weight is a simple message: Eat less and move more. Your body needs to burn more calories than you take in.

The BMI ranges shown at left are for adults. They are not exact ranges of healthy and unhealthy weights. However, they show that health risk increases at higher levels of overweight and obesity. Even within the healthy BMI range, weight gains can carry health risks for adults.

Directions: Find your weight on the bottom of the graph. Go straight up from that point until you come to the line that matches your height. Then look to find your weight group.

Healthy Weight: BMI from 18.5 up to 25 refers to healthy weight.

Overweight: BMI from 25 up to 30 refers to overweight.

Obese: BMI 30 or higher refers to obesity. Obese persons are also overweight.

Successful ‘Losers’

Although many people who lose weight may eventually gain it back, it’s a myth that this happens to everyone, says Rena Wing, Ph.D., a professor of psychiatry at Brown Medical School in Providence, R.I. Wing, the co-developer of a research study known as the National Weight Control Registry, has worked to deflate this myth.

Tucked away in the registry’s database is information about the weight-control behaviors of more than 3,000 American adults who have lost an average of 60 pounds and have kept it off for an average of six years.

How do they do it?

These successful weight losers report four common behaviors, says Wing. They eat a low-calorie, low-fat diet, they monitor themselves by weighing in frequently, they are very physically active, and they eat breakfast. Eating breakfast every day is contrary to the typical pattern for the average overweight person who is trying to diet, says Wing. “They get up in the morning and say ‘I’m going to start my diet today,’ and they eat little or no breakfast and a light lunch. Then they get hungry and consume most of their calories late in the day. Successful weight losers have managed to change this pattern.”

Six years after their weight loss, most of the registry’s successful losers still report eating a low-calorie, low-fat diet. They also exercise for about an hour or more a day, expending about 2,800 calories per week on a variety of activities.

Wing also reports that more than 70 percent of the registry’s weight losers became overweight before age 18.

Although Barbara Croft of Columbus, Ohio, was not an overweight child, she gained weight once she left home and started cooking for herself. Replacing the plain and simple meals she had as a child with pizza, sodas, and meat and vegetables laden with sauces, the 5-foot-5-inch Croft worked her way up to 350 pounds. “I always ate from all the food groups–I just ate huge portions and I ate in between meals,” says Croft.

When she was diagnosed with type 2 diabetes in February 1999, Croft got scared. “I worried about the health consequences–about going blind. I already have a little numbness in my feet.”

Croft went on a diet and lost 200 pounds in 19 months. She has continued to keep it off for more than three years. “This is the third time I’ve lost over 100 pounds,” says the 52-year-old, 150-pound Croft, “but this is the longest I’ve been able to keep the weight off.” In her two previous weight losses, Croft ate nutritious meals, but didn’t exercise. This time, she started walking for exercise, but could only walk about a block at first. “My husband went with me because he was afraid I wouldn’t make it,” she says. Now, Croft walks on a treadmill for 50 minutes a day–25 minutes each morning and night.

She still eats balanced meals, but restricts her portions. And she always eats breakfast. “I have Egg Beaters, two pieces of low-calorie bread, fruit, decaf coffee, and 8 ounces of water.” Croft dines out almost every night, typically eating half her dinner of grilled chicken or salmon and a vegetable or salad. She sends the other half back so she isn’t tempted to overeat.

“Losing the weight was easy–maintaining it is much harder,” says Croft.

Croft had tried commercial weight-loss programs in the past, but this last time she did it on her own. “You have to find out what works for you,” she says.

Croft’s diabetes is under control now without medication. And she says her knees don’t hurt anymore, she can buy clothes in a regular store, and she started traveling again now that she can fit into an airplane seat.

Setting a Goal

The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what is a healthy weight for you.

Studies show that you can improve your health with just a small amount of weight loss. “We know that physical activity in combination with reduced calorie consumption can lead to the 5 to 10 percent weight loss necessary to achieve remission of the obesity-associated complications,” says William Dietz, M.D., Ph.D., director of the Division of Nutrition and Physical Activity at the CDC. “Even these moderate weight losses can improve blood pressure and help control diabetes and high cholesterol in obese or overweight adults.”

To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds a week is usually safe, according to the Dietary Guidelines for Americans 2000. This can be achieved by decreasing the calories eaten or increasing the calories used by 250 to 1,000 calories per day, depending on current calorie intake. (Some people with serious health problems due to obesity may lose weight more rapidly under a doctor’s supervision.) If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, see your health care professional before you begin a weight-loss program.

Changing Eating Habits

Dieting may conjure up visions of eating little but lettuce and sprouts–but you can enjoy all foods as part of a healthy diet as long as you don’t overdo it. To be successful at losing weight, you need to change your lifestyle–not just go on a diet, experts say. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active.

Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads. Reducing dietary fat alone–without reducing calories–will not produce weight loss, according to the NHLBI’s guidelines on treating overweight and obesity in adults.

Use the Food Guide Pyramid developed by the U.S. Department of Agriculture and HHS to help you choose a healthful assortment of foods. Include bright-colored (red, yellow, green, and orange) vegetables and fruits, grains (especially whole grains), low-fat or fat-free milk, and fish, lean meat, poultry, or beans. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of many of these foods may help you to feel full with fewer calories. To be sure that a food is whole grain, check the ingredient list on the food label–the first ingredient should be whole wheat or whole grain.

All calorie sources are not created equal. Carbohydrate and protein have about four calories per gram, but all fats, including oils like olive and canola oil, have more than twice that amount (nine calories per gram).

Keep your intake of saturated fat, trans fat, and cholesterol as low as possible. All of these fats raise LDL (or “bad

cholesterol”), which increases your risk for coronary heart disease. Foods high in saturated fats include high-fat dairy products (like cheese, whole milk, cream, butter, and regular ice cream), fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, and coconut oil. Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as vegetable shortenings, some margarines (for example, stick margarines that are hard), crackers, cookies, candies, snack foods, fried foods and baked goods.

If you drink alcoholic beverages, do so in moderation (no more than one drink a day for women, and no more than two drinks a day for men). Alcoholic beverages supply calories but few nutrients. A 12-ounce regular beer contains about 150 calories, a 5-ounce glass of wine about 100 calories, and 1.5 ounces of 80-proof distilled spirits about 100 calories.

Limit your use of beverages and foods that are high in added sugars–those added to foods in processing or preparation, not the naturally occurring sugars in foods such as fruit or milk. Foods high in added sugars provide calories, but may have few of the other beneficial nutrients, such as fiber, vitamins, and minerals, that your body needs. A food high in added sugars will list a sugar as the first or second ingredient on the ingredient list. Some examples of added sugars are corn syrup, high fructose corn syrup, maltose, dextrose, honey, fruit juice concentrates, and maple syrup. In the United States, foods high in added sugars include non-diet soft drinks, sweetened beverages, including teas, fruit drinks, and fruitades, sweets and candies, and cakes and cookies.

Using the Food Label

Under regulations from the FDA and the U. S. Department of Agriculture, the food label, found on almost all processed foods, offers more complete, useful and accurate nutrition information than ever before. Even when restricting calories and portions, you should use the Nutrition Facts panel on the food label to make sure you get all the essential nutrients for good health.

When concerned about reducing calories or controlling your weight, one of the first places you should look on the Nutrition Facts panel is the serving size and the number of servings per package, which are listed at the top. The serving size affects the calories, the amounts of each nutrient, and the percent Daily Values (%DV) for the nutrients listed on the panel.

“To be sure you know how many calories you’re consuming, you need to compare what you are actually eating to the serving size on the label,” says Naomi Kulakow, coordinator for education and outreach in the FDA’s Center for Food Safety and Applied Nutrition. For example, if there is one cup in a serving and the package contains two servings, you need to double the calories and other nutrient numbers if you eat the whole package. Many items sold as single portions–like a 20-ounce soft drink, a 3-ounce bag of chips, and a large bagel–actually provide two or more servings.

In addition to calories and serving sizes, there are other parts of the Nutrition Facts panel, such as the list of nutrients, that can help you make healthy food choices while you lose weight. The nutrients listed first are the ones that some people eat more of than they need. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk for chronic diseases like heart disease, diabetes, some cancers, or high blood pressure. “These are nutrients you should try to limit in your diet,” says Kulakow. “The goal is to stay below 100 percent of the Daily Value for each of them for the day.”

The Nutrition Facts panel also shows how much dietary fiber, vitamin A, vitamin C, calcium, and iron are contained in a serving. These are the nutrients you want to get at least 100 percent of the Daily Value every day for good health.

The %DV is the quickest way to determine how a serving of food fits in with recommendations for a healthful diet, says Kulakow. To tell if a food is high or low in a nutrient, “just glance at the %DV–5 percent of the Daily Value or less is low, and 20 percent or more is high,” she says.

You can also use the %DV to compare similar products or to help you balance food choices throughout the day. “For example, if you eat a favorite food that’s high in fat at one meal, balance it with low-fat foods at other times of the day,” says Kulakow. Or use the %DV when comparing foods and claims, for example, to find out which frozen dinner is lower in saturated fat–particularly when it involves a comparative nutrient claim, such as reduced-fat. “You don’t need to know the precise definition of ‘low’ or ‘reduced,’” says Kulakow. “Just look at the Percent Daily Value and see which product is higher or lower in the nutrient you are interested in.”

The %DVs are based on a 2,000-calorie daily diet. But even if you eat more or less than 2,000 calories, the %DV still gives you a frame of reference to gauge your calorie and nutrient intake.

“Too often, people use the food label only when they want to restrict calories and fat–but not as a tool to help them increase the nutrients they need to get in adequate or greater amounts,” says Kulakow. While restricting calories is important for weight loss, getting adequate amounts of fiber, calcium, and other key nutrients is also critical to good health.

Kulakow advises caution when choosing foods that are labeled “fat-free” and “low-fat.” Fat-free doesn’t mean calorie-free. To make a food tastier, sometimes extra sugars are added, which adds calories. So dieters should always check the Nutrition Facts panel to get complete information, says Kulakow.

Read more about Nutrition facts.

Increasing Physical Activity

Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss.

In addition to helping to control weight, physical activity decreases the risk of dying from coronary heart disease and reduces the risk of developing diabetes, hypertension, and certain cancers. Researchers also have found that daily physical activity may help a person lose weight by partially lessening the slow-down in metabolism that occurs during weight loss.

Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session.

To lose weight and to maintain a healthy weight after weight loss, many adults will likely need to do more than 30 minutes of moderate to intensive physical activity daily.

Prescription Weight-Loss Drugs

For obese people who have difficulty losing weight through diet and exercise alone, there are a number of FDA-approved prescription drugs that may help. “On average, individuals who use weight-loss drugs lose about 5 percent to 10 percent of their original weight, though some will lose less and some more,” says the FDA’s Colman.

All of the prescription weight-loss drugs work by suppressing the appetite except for Xenical (orlistat). Approved by the FDA in 1999, Xenical is the first in a new class of anti-obesity drugs known as lipase inhibitors. Lipase is the enzyme that breaks down dietary fat for use by the body. Xenical interferes with lipase function, decreasing dietary fat absorption by 30 percent. Because the undigested fats are not absorbed, fewer calories are available to the body. This may help in controlling weight. The main side effects of Xenical are cramping, diarrhea, flatulence, intestinal discomfort, and leakage of oily stool.

Meridia (sibutramine), approved by the FDA in 1997, increases the levels of certain brain chemicals that help reduce appetite. Because it may increase blood pressure and heart rate, Meridia should not be used by people with uncontrolled high blood pressure, a history of heart disease, congestive heart failure, irregular heartbeat, or stroke. Other common side effects of Meridia include headache, dry mouth, constipation and insomnia.

Other anti-obesity prescription drugs that were approved by the FDA many years ago based on very short-term, limited data include: Bontril (phendimetrazine tartrate), Desoxyn (methamphetamine) and Ionamin and Adipex-P (phentermine). They are “speed”-like drugs that should not be used by people with heart disease, high blood pressure, an overactive thyroid gland, or glaucoma. These drugs are approved only for short-term use, such as a few weeks.

“There is no magic pill for obesity,” says David Orloff, M.D., director of the FDA’s Division of Metabolic and Endocrine Drug Products. “The best effect you’re going to get is with a concerted long-term regimen of diet and exercise. If you choose to take a drug along with this effort, it may provide additional help.”

Prescription weight-loss drugs are approved only for those with a BMI of 30 and above, or 27 and above if they have other risk factors, such as high blood pressure or diabetes.

People should contact a doctor before using any kind of drug, including a weight-loss drug.

Over-the-Counter Drugs

Until recently, weight-control drugs containing the active ingredient phenylpropanolamine (also used as a nasal decongestant) were available over-the-counter (OTC). However, based on evidence linking this ingredient to an increased risk of bleeding in the brain (hemorrhagic stroke), the FDA asked drug manufacturers to discontinue marketing products containing phenylpropanolamine. In addition, the FDA issued a public health advisory in November 2000, warning consumers to stop using products containing this ingredient.

The FDA is proposing to classify phenylpropanolamine as “not generally recognized as safe” and is proceeding with regulatory actions that will likely remove this ingredient from the market. Although cough-cold products were reformulated using other nasal decongestant ingredients, there is no currently available active ingredient that is generally recognized as safe and effective for use in an OTC weight-control drug product.

Beware of Unproven Claims

Some dietary supplement makers claim their products work for weight loss. These products are not approved by the FDA before they are marketed. Under existing laws, manufacturers have the responsibility for ensuring that their dietary supplement products are safe and effective.

Many weight-loss products claim to be “natural” or “herbal,” but this does not necessarily mean that they’re safe. These ingredients may interact with drugs or may be dangerous for people with certain medical conditions. If you are unsure about a product’s claims or the safety of any weight-loss product, check with your doctor before using it.

Worth the Effort

“Losing weight requires major lifestyle changes, including diet and nutrition, exercise, behavior modification, and–when appropriate–intervention with drug therapy,” says Judith S. Stern, Sc.D., professor of nutrition and internal medicine at the University of California, Davis, and vice president of the American Obesity Association. “But it is always worth making the effort to improve your health.”

The human body is a water machine, designed primarily to run on water and minerals. Every life-giving and healing process that happens inside the body… happens with water. In just the last decade, medical science has begun to focus more on the tremendous healing ability of the body and how much that ability depends on water. The body instinctively knows how and strives to sustain youthful longevity, and in its every effort, water is the key.

The human body is made up of more than 70% water. The blood is more than 80%, The brain more than 75%, and the liver is an amazing 96% water!

The function of every cell in the body is controlled by electrical signals sent through the nervous system from the brain. Nerves, in reality, are an elaborate system of tiny waterways. If the fluid inside the nerves thickens due to dehydration or is contaminated with synthetic chemicals or toxic heavy metals like lead, the vital signals can get distorted. Many experts now believe that the distortion of these signals may be the root cause of many degenerative diseases and neurological illnesses including attention deficit disorder, chronic fatigue syndrome, anxiety, depression and even Alzheimer’s disease.

Read More About the Health Effects of Water Contamination.

Considering the major role that water plays in the function of the brain and nervous system, its purity is possibly the most basic and essential key to healthy longevity. Proper digestion and nutrient absorption depend on a healthy intake of water. In order for our bodies to get the nutritional value from the foods and supplements we eat, we must consume plenty of good water. Since sugars and carbohydrates are absorbed more rapidly, even a slight degree of dehydration can cause us to get calories without nutrition from the foods we eat.

Our energy level is greatly affected by the amount of water we drink. It has been medically proven that just a 5% drop in body fluids will cause a 25% to 30% loss of energy in the average person… a 15% drop in body fluids causes death! Water is what the liver uses to metabolize fat into usable energy. It is estimated that over 80% of the population suffers energy loss due to minor dehydration. An increased intake of healthy water will help metabolize and shed stored fat… resulting in more energy and less fat.

Detoxification is probably the single most important component of long-term health… and one that relies almost exclusively on an adequate intake of good water. Water is the body’s only means of flushing out toxins, the key to disease prevention. In our industrialized chemical society, we are exposed to literally hundreds of harmful substances daily. Our air, our foods and everything we touch… contain traces of harmful chemicals. Unfortunately, we can’t keep toxins from getting into our bodies, but we can help our bodies get rid of them by drinking plenty of healthy water. The more water we drink, the more we allow the body to purify itself. Almost all degenerative disease is the result of toxins building up in the body.

The quality of the water we drink is equally as important as the amount. If water already contains chlorine and other chemicals, it has less ability to carry toxins out of the body. If we consume water that contains traces of synthetic chemicals, then we force our liver and kidneys to be the filter, ultimately damaging or destroying two of our vital organs. With an abundant intake of clean, healthy water we allow the body to perform all the healing processes that it is naturally capable of.

DIET RELATED ILLNESSES

HEART DISEASE: Heart disease, which reduces blood flow to the heart and can eventually lead to heart attack, is America’s #1 public health enemy. The heart is the strongest muscle in the body. It pumps constantly and rests only between beats. It beats about 100,000 times and pumps 2.100 gallons of blood every day. Just as the other muscles in your body need oxygen to work, the heart needs oxygen to keep pumping. Healthy arteries allow blood to flow freely to the heart. Diseased arteries block this flow and limit the amount of oxygen supplied to the heart. Coronary heart disease doesn’t develop overnight. It starts with a process called Atherosclerosis. This is a gradual build-up of fatty tissue in the arteries. You cannot see it or feel it. Almost everyone has some degree of this disease. Cholesterol is a fat-like substance that is present in foods of animal origin. It is also produced by the liver and released into the blood-stream. Excess cholesterol can come from foods high in cholesterol like rich ice cream, organ meats, and egg yolks. Excess amounts can also be produced by some people’s bodies if they have a genetic predisposition for it. All meat products contain cholesterol. Cholesterol is not found in fruits, vegetables, grains, nuts, seeds, and beans or peas. Saturated fats are generally those fats that remain hard at room temperature, such as butter or margarine, shortening, lard, and palm and coconut oil. The amount of total fat and saturated fat in a person’s diet has as great an effect on a person’s blood cholesterol level as the cholesterol intake. It is important to watch not only cholesterol intake, but total fat intake as well. Individuals can be genetically predisposed to high cholesterol levels and thus, atherosclerosis and heart disease. In such individuals, diet helps to minimize these genetic effects. Smoking and some drugs can also contribute to heart disease.

ATHEROSCLEROSIS: Atherosclerosis is a buildup of fatty materials on the inner lining of the arteries. It causes the arteries to thicken and narrow, thus inhibiting the blood flow. This can be illustrated to the class by asking for two volunteers to have a drinking contest. Each is given a glass of liquid (milk, water or juice) and a straw. One volunteer is given a regular straw. The other volunteer is given a cocktail straw. The race begins to see who can drink all of the liquid in the cup first. The volunteer with the cocktail straw will be exerting excess pressure and energy and will most likely become red in the face. He/she will not be able to drink as quickly as the person with the regular straw. This can be related to the effects on the blood vessels and the body as the vessels become restricted by fatty deposits. The body is unable to keep vital organs adequately supplied with blood even though far more pressure is being exerted to do so.

CANCER: Cancer is an abnormal growth of tissue. Cancer is the second most common cause of death in adults and children in the U.S. Tumors or cancer can grow anywhere in or on the body. Individuals may be genetically predisposed to certain cancers. Lifestyle characteristics, especially smoking, can increase the risk of cancer. It has been proven that some things you may eat may increase or decrease your risks for certain types of cancer. Following the seven dietary guidelines is important to reduce your chance of contracting cancer.

DIABETES: Diabetes is a disease in which the body’s ability to handle sugar is impaired. The pancreas does not excrete sufficient amounts of insulin into the blood stream. This causes too much sugar in the blood and urine because the body cannot adequately utilize glucose from carbohydrates. The person becomes very weak and without receiving insulin, coma or death can result. Sometimes diabetes can be controlled by regulating sugar and carbohydrate intake. Glucose (sugar) is the fuel for cells. Insulin is produced by your pancreas and helps glucose enter the cells for your body to utilize. Have you ever tried to catch a fish with your bare hands? It is almost impossible to catch a fish without a net, they just slip through your fingers. The same thing happens in your bloodstream. Without insulin, the glucose passes by the cells which need it and remains in the blood stream where it can seriously damage nerves, eyes, blood vessels, kidneys and the heart. With adequate insulin the cells can get the amount of glucose they need and blood glucose levels remain normal. There are two types of diabetes. Type I diabetes occurs in children and young adults. The body does not produce enough insulin to meet the body’s needs. Daily insulin shots are required and the person must eat a special diet. Type II diabetes occurs mostly in adults. The body produces some insulin, but the cells resist insulin action. This is the most inherited form of the disease. It is usually the result of obesity which decreases the effectiveness of insulin. This type of diabetes is treated with diet, weight loss, and medication. Sugar is not the cause of either type of diabetes. Eating too much sugar does not cause diabetes, although eating too much sugar can aggravate diabetes. Exercise can also be used to treat diabetes and even help prevent it in people genetically predisposed to Type II diabetes.

OVEREATING: One nutritional problem many Americans have is that of overeating. A prime example of this is being overweight. It is a fact that 25% of children in the United States are overweight. Calories are the way we measure the amount of energy found in foods. Carbohydrates and proteins provide 4 calories per gram, fats provide 9 calories per gram. Water, vitamins and minerals do not provide any calories. A gram is about the weight of a small paper clip and 28 grams is equal to 1 ounce. It is recommended that 20-30% of a person’s calories come from fat. While all excess calories will increase body fat, excess calories from fat are more efficiently stored as fat than those from protein or carbohydrates. Most Americans get about 40-50% of their calories from fat. You can use labels to determine fat content. Any time 1/2 of the calories are from fat, it is a high fat food. We must limit the number of these foods we eat. For example a 3 oz. patty of regular ground beef contains 246 calories and contains 18 grams of fat. This means that 66% of the calories come from fat. Show the students a pound of margarine. Explain that each time they gain a pound, this is how much additional weight the body must carry. These pounds add up quickly. When controlling obesity, it is important to watch what you eat, but it is equally important to exercise. To demonstrate how eating affects our bodies, have students “burn off” calories they eat in the following demonstration. Let four students select one of the following foods: a carrot, a candy bar, an apple, an individual package of potato chips. On the back of the food list the following information: Carrot–Run 15 seconds Candy Bar–Run 28 minutes Apple–Run 10 minutes Potato Chips–Run 15 minutes As the students select the foods, they should explain to the class how long it would take to burn the calories by doing the specific exercise listed on their food. DO NOT HAVE THE STUDENTS EAT THE FOOD OR DO THE EXERCISE. This is merely an object lesson to lead into a discussion of how eating too many calories requires increased exercise if we do not want to gain weight. A person’s weight is also affected by genetics. Some people are predisposed to be heavier than others. However, diet and exercise can minimize negative genetic influences and assure fitness.

CONSTIPATION: When bowel movements become difficult and irregular, the problem is called constipation. This disease can be caused by a low level of fiber in the diet. It can also be related to stress and turn into a chronic problem known as Irritable Bowel Syndrome. Exercise can help alleviate constipation. Fiber cleans out the body’s waste products. Not eating enough fiber may cause the body to maintain the waste products and not allow them to leave the body.

NOT EATING CORRECTLY: There are also diseases that relate to under consumption, or not eating enough of a specific nutrient:

CANCER OF COLON: Fiber acts like a snow shovel to clean out the colon and prevent a build up of excess waste in our bodies. Fiber is the material that remains in the intestines after nutrients are absorbed. It contributes to bowel movements and is important for many reasons. Americans currently eat 5-10 grams of dietary fiber each day. The goal is 25-30 grams. Some good sources of dietary fiber are: 4 slices whole wheat bread contains 10 grams fiber 2 cups brown rice, bulgur, or 1 large baked potato with skin contains 5-15 grams fiber 1 large serving of whole-grain cereal contains 5 grams fiber 1-2 large servings fruit contains 5-10 grams fiber 1-2 large servings cooked vegetables contains 5-10 grams fiber 1/3 cup cooked beans, peas, or lentils contains 5 grams fiber Whole grains are one of the best sources of fiber. When the grains are refined, the fiber and some nutrients are removed. Some of the nutrients are replaced by enrichment. However, fiber and some nutrients are not replaced. Students should be encouraged to eat at least 50% of the bread group as whole grains. It is interesting for the students to compare the fiber found in the following foods. Select the following food models and tape them on the chalkboard. Have students guess which items contain the most fiber. As they are discussing this information, write the number of grams contained in each food next to the food.
banana = 2 grams
whole wheat bread = .6 gram
raisins = 2 grams
Total Cereal = 2 grams
shredded wheat = 3 grams
cornbread muffin = 2 grams
strawberries = 2 grams
celery = .1 gram
white bread = .1 gram
jelly beans = 0
Cheerios = 2 grams
Fruit Loops = 1 gram
oatmeal cookie = .5 gram
watermelon = 2 grams

OSTEOPOROSIS: Osteoporosis is a condition where bones become porous and weak. The bone cells look like a sponge. If they do not get enough calcium, the holes get bigger and more holes are made. This makes the bones weak and they break very easily. Because of this, osteoporosis is called the “brittle bone disease”. One out of four American women has or will get this disease. (Men also get this disease.) Symptoms may not appear until the person is older, but the disease begins early in life. It is caused by the body stealing calcium from the bones because it is not supplied by the diet. You must get adequate calcium EVERY DAY! Bones reach their highest density in early teenage years. This will affect the bone strength the rest of their lives. It is extremely important that teens store as much as calcium in their bones as possible by eating adequate amounts of calcium, particularly dairy foods! Osteoporosis is a very painful and expensive disease. There is no cure for osteoporosis, so prevention is very important. Three steps to prevent this disease are: 1. Eat foods that are rich in calcium. 2. Exercise–it protects bones again calcium loss. 3. If you eat caffeine and alcohol, do so in moderation, they may contribute to bone loss.

ANEMIA (IRON DEFICIENCY) Anemia is iron deficiency in the blood. Iron is used in red blood cells to carry oxygen to the cells and carbon dioxide away from the cells. When a person is deficient in iron, the oxygen is not available for use. This makes the person tired and lacking in energy. Teenage girls are in a high risk group for anemia. Iron is the riches in red meats and also high in whole and enriched grains.

EATING DISORDERS

ANOREXIA NERVOSA: Anorexia nervosa is a serious eating disorder that is devastating to health. It is self-imposed starvation. for people with anorexia, food is the enemy. They feel hungry, but they refuse to eat. These people have an extreme fear of gaining weight and becoming fat. This fear does not diminish with weight loss. In most instances, they continue to believe they are fat even though they are seriously underweight. In addition to refusing to eat, they may resort to vomiting and the use of laxatives and diuretics to lose weight. The number of cases of anorexia is rising drastically, especially with females in their teen or young adult years. However, it affects people of all races and economic backgrounds. The medical complications of anorexia stem from starvation. The body is not receiving adequate amounts of nutrients which are essential to keep the body functioning. The body naturally attempts to protect its vital organs, the heart and the brain. Therefore, other organs which are not as vital to the body are either slowed or shut down completely. Monthly menstrual periods in women stop; breathing, pulse, and blood pressure rates drop; and thyroid function slows. Anorexia nervosa may result in the shrinkage of any internal organs, including the kidneys, heart and brain. As the heart weakens, an irregular heart rhythm and congestive heart failure become possible. The lack of water in the diet may cause constipation and/or difficulty urinating. Muscle aches and cramps, swelling of the joints, and injuries to nerves and tendons often occur. Many anorexics also develop difficulty in concentrating and experience various digestive problems. Lack of protein in the diet may lead to dull, brittle hair and even hair loss; brittle nails and dry, yellow skin. Loss of fat makes it difficult for the body to stay warm. Therefore, a fine, soft body hair called lanugo may appear, especially on the arms and legs.

BULIMIA: Bulimia is also known as the “Binge-Purge Syndrome”. Studies show that more women are affected by this than men. Banging is the uncontrolled consumption of large amounts of food. It may occur in only a few minutes or last over several hours. Bulimics may consume thousands of calories in one binge session. Purging is eliminating the food which has been ingested during the binge. The most common method of purging is self-induced vomiting. However, some bulimics turn to laxatives, fasting, severe diets, diet pills, diuretics, or vigorous exercise. Frequent vomiting may cause erosion of tooth enamel, causing severe and frequent tooth decay. Damage to the gums may also occur. It may damage the esophagus, causing pain, internal bleeding, and even perforation of the esophagus. Swollen or infected salivary glands may also occur. The bulimic may have calluses or sores on the hand or a fine rash from forcing the body to expel food. If the body’s fluid balance is upset, an irregular heart beat, seizures, and even heart failure or death may result. The bulimic may experience many digestive problems because of the frequent elimination of food. Stomach cramps, nausea, ulcers, colitis or even a fatal rupturing of the stomach may occur. A loss of potassium in the body may cause muscle weakness, cramps, stiffness, or numbness in the arms or legs. Damage may occur to any of the vital organs, including the kidneys and liver. In women, the menstrual cycle is frequently affected. Bulimics often suffer from amenorrhea, or absence of the menstrual cycle. Unfortunately, many female athletes think they are in peak condition if amenorrhea occurs. Actually, the opposite is true. To maintain menstruation, women need a certain amount of calories, protein and body fat. Too much exercise can decrease the fat stores in a body. This decreases the estrogen level, which stops menstruation. This, in turn, leads to decreased bone density and easy bone breakage. The beneficial effects of exercise on bone density do not compensate for bone loss due to estrogen deficiency. Amenorrhea, lasting 3-6 months, can cause irreversible bone damage. Anyone having amenorrhea should seek medical care immediately. This is a potentially serious condition.

COMPULSIVE OVEREATERS: The person who suffers from compulsive overeating is usually overweight and may become obese. An excess of weight can cause many serious health problems. These problems include shortness of breath, loss of energy, high blood pressure, and joint problems. As the problem escalates, osteoarthritis, heart disease, gall bladder disease, and diabetes may also occur. TREATMENT: Treatment is possible, although sometimes difficult for any of these eating disorders. Many programs to help people experiencing these problems are available at hospitals, through family physicians, and through mental health departments. Because there is a serious ppsychologicalcomponent to address the inappropriate perception of body image and/or the inappropriate relationship to food. (An excellent resource for use with this unit is Feminist Perspectives on Eating Disorders, Fallon, Katzman and Wooley, Guilford Press, NY 1994, ISBN #0-8986 2180-1. This book provides pictorial examples of how the female form has evolved.) For more information you may wish to contact Charlotte Cryogen at the McKay Dee Hospital, Ogden, Utah, 476-5600. An excellent resource is “Overcoming Eating Disorders” (Krames Communication).