Win the War Against Weight

By: Karlene Karst, Dietician
Source: Health N Vitality Magazine
Date Published: July 2003

North Americans are obsessed with their weight. We spend more than $33 million U.S. annually to find our magic weight loss pill. We are spending more money to lose weight and yet we are more overweight than ever. Every day a new miracle diet promises to help us lose weight in record time ("Wipe out 30 years of bad habits in just 10 days!"). Poor nutrition, specifically dietary fat, bears most of the blame for the surge in overweight individuals. Manufacturers of weight loss products capitalize on the latest and greatest diet craze promoting high protein/low protein, high carbohydrate/low carbohydrate, herbal miracles and liquid diets. Fad products and diets don't work, they lead to binge eating, repeated cycles of weight gain and loss, and are emotionally and physically destructive due to their restrictive nature; in short, they are harmful to your health.

Reports show that one to two thirds of weight lost is usually regained within one year and almost all weight is regained within five years. Diets are only considered a success if weight loss is maintained without damaging your overall health. They should satisfy all nutritional needs, meet individual tastes and habits, minimize hunger and boost energy. The cornerstone to successful weight loss is enjoying a moderate lifestyle-every day. Eat healthily when you can, and get plenty of rest and exercise. Drink water throughout the day, take supplements if you need extra help in meeting your nutritional needs and don't beat yourself up for having the occasional treat.

Obesity is considered to be the most common nutritional disorder in the industrialized world today. Data from the U.S. between 1990 and 2000 shows a 65% increase in obesity and 25% increase in overweight individuals, resulting in 34% of the population being overweight and another 27% obese. This means that more than 60% of the entire U.S. population has what can be defined as a weight problem. The picture is much the same in Canada with data between 1990 and 2001 showing a 63% increase in obese individuals and a 9% increase in overweight individuals in the same time period, resulting in 48% of the population being overweight and 15% being obese.

This rise in the prevalence of excess weight and obesity is now recognized as a worldwide problem with numerous health implications and public health costs. The direct and indirect costs of treating obesity are USD$99.2 billion in the U.S. and CDN$3.2 billion in Canada. This epidemic is a "time bomb" for future explosions as manifested in the frequency of cardiovascular disease, type 2 diabetes and their many complications.

Are You Overweight?

Techniques for measuring excess fat have varied over the years. Underwater weighing is considered the gold standard for assessing total body fat, but in large human studies and clinical practice, it is most typically estimated by body mass index, commonly referred to as BMI. BMI is one of the most accurate ways to determine when extra pounds translate into health risks.

A healthy BMI is considered to be 24 or less. The United States Department of Health and Human Services and the World Health Organization have defined being overweight as a BMI of 25 to 30, and obesity as a BMI greater than 30.

The higher the BMI, the greater the risk of developing additional health problems; however, one variable BMI fails to consider is lean body mass (tissue, bone and muscle) which weighs significantly more than fat does. It is possible for a healthy, muscular individual to be classified as obese using the BMI formula. If you are a trained athlete, your weight based on a measured percentage of body fat would be a better indicator of what you should weigh. A normal healthy man should not exceed 15% body fat, while the healthy limit for a woman is 15-22%.

How to Calculate Your BMI:

Technically, BMI is calculated by dividing your weight in kilograms by the square of your height in meters; however, the vast majority of North Americans know their measurements in pounds and inches so check the table provided. Find your height in inches (remember there are 12 inches in a foot) along the left-hand side. Move along to the column with your weight in pounds. At the top of the table is your BMI.

Click here to view a BMI Calculation Table from the National Health Institute

The Obesity Epidemic

Now that you have established what range your body mass index falls into, for those in the overweight or obese range it is critical to understand what is causing it. It would be extremely rare for only one factor to be the culprit. More than likely it is a combination of genetics, little or no physical activity, eating too many foods with a high glycemic index (carbohydrates that enter the bloodstream too quickly and encourage fat storage), and poor dietary choices. North American culture encourages reliance on convenience foods and excess sugar consumption covertly found in packaged and processed foods and overtly found in alcohol, baked goods and junkfood. Few people eat five to ten servings of fresh fruit and vegetables and 25 g of fiber every day... and it only makes sense that dietary fat should be linked to fatness, right? No.

Nutrition researchers are extremely frustrated with the "eat fat, get fat" chant. Why? Because it ignores the science that has proven that bad fats are bad for your health, whereas good fats are good for your health. It is an important distinction and yet that message is rarely broadcast. Good fats such as borage oil and evening primrose oil promote the use of stored fat for energy and rev up your metabolism. At first, this concept of supplementing with fat may seem contradictory or eccentric, but you will soon see the light.

Fat Metabolism

When we consume fat, the gastrointestinal tract breaks fat in the triglyceride form down into free fatty acids by enzymes known as lipases. The fatty acids are absorbed by the intestinal cells where the lymphatic system and the liver produce fatty complexes to transport these fatty acids throughout the body. The fatty acids derived from saturated fats found in red meat and dairy products, like milk and cheese, are the main source of energy production and fat storage in the body. When we eat too much saturated fat, and couple it with an inactive lifestyle, we will gain weight. When our diets contain higher amounts of the good polyunsaturated fats found in healthy oils such as flaxseed, hemp, sunflower, safflower, evening primrose and borage, it discourages fat storage and encourages fat burning.

Fat Burning

Thermogenesis, white fat, brown fat-have you heard these terms before? Thermogenesis is the scientific term used to describe the creation of heat in the body. The food we eat provides us energy that is measured in calories. When the body burns calories (regardless of whether it is from sleeping or running a marathon), heat is produced. Brown fat is metabolically active fat that surrounds our organs, cushioning the blood vessels and spinal column. You can't see brown fat on you, but this is the type of fat that is burned in the body to create heat, not the kind that stores calories. So another way to look at it is thermogenesis describes the activity of brown fat. White fat is the insulating layer of fat just beneath the skin that buffers us from the cold and stores calories. This is the type of fat we so desperately try to get rid of. Thermogenesis is important for two functions: to burn calories and adapt to cold. The ability of some animals to hibernate during the winter is due to thermogenesis. Their body burns brown fat to create heat. The heat, in addition to keeping them warm, burns the white fat for energy (to "feed" the body even though they haven't eaten). You may have noticed after eating a large meal that you start to sweat. This is called diet-induced thermogenesis. A portion of the food we eat is converted into heat, and the rest is metabolized, absorbed and stored. This process burns calories and eating the meal stimulates an increase in heat production ranging from 10-40%.

Thermogenesis and brown fat activity explain why it appears as if one person can eat all day without gaining an ounce while another person can gain weight just thinking about food. Thin people have activated brown fat, while overweight individuals have dormant brown fat. Identifying the mechanism that stimulates brown fat will be a major scientific breakthrough. Some research has suggested that EFAs, such as borage oil or evening primrose oil, can stimulate brown fat activity.

Fats for Fat Loss Omega-6: Why GLA Aids in Weight Loss

Gamma linolenic acid (GLA) is an omega-6 fatty acid found primarily in borage and evening primrose oil. Numerous research studies have examined the role of GLA for improving health, specifically in the area of weight loss. Above we discussed the importance of burning brown fat and how certain gene mutations can affect weight loss. Research is demonstrating that the burning of brown fat and certain gene mutations may be linked to GLA.

Animal studies conducted by Dr. Takahashi from the National Food Research Institute in Ibaraki, Japan has demonstrated that GLA from borage oil causes less body fat to accumulate, as well as increasing brown fat activity. Scientists such as Dr. M.A. Mir, a researcher and consultant at the Welsh National School of Medicine in Cardiff, Wales, have shown GLA from evening primrose and borage oils activates a metabolic process that can burn close to 50% of the body's total calories. In one GLA study, individuals lost from 9.6 to 11.4 pounds over a six-week period.

Dr. Horrobin, a former professor of medicine at the University of Montreal, identified a calorie-burning mechanism that evening primrose oil helps to regulate. Evening primrose oil makes underactive brown fat in overweight people more active; thus it helps to burn more calories. Dr. Horrobin described evening primrose oil as "a safe, non-drug way to stimulate the body's metabolic activity and burn off fat."

More recently published animal studies have demonstrated that obesity is linked to low GLA levels. With supplementation, these levels are normalized, the obese animals reduce their food intake and weight gain is prevented. Japanese research published in the Journal of Nutrition in 1994 confirmed that dietary GLA could reduce body fat by increasing brown fat activity and that GLA may affect enzymes involved in the metabolism of fat, as well as glucose.

Although studies are still in their early stages, GLA, like other fatty acids, is suspected to have the potential to elevate levels of serotonin, a brain chemical that contributes to feeling of fullness. Elevated serotonin levels would make you feel satisfied sooner, eat less, and be less tempted to overindulge.

Omega-3: Why ALA Aids in Weight Loss

The omega-3 fatty acids (ALA, EPA and DHA), primarily found in flaxseed and fish are also associated with reduced fat storage and a decrease in heart disease. Recent research conducted by the Center for Human Nutrition at the University of Colorado Health Sciences Center examined the role of omega-3 and omega-6 polyunsaturated fats in improving metabolic fitness in moderately obese, hypertensive subjects. The study results showed that omega-3 fatty acids were more effective for losing fat and noticed a trend that omega-3s could further enhance insulin sensitivity. Omega-3 fatty acids are involved in fat burning by increasing the body's metabolic rate. Ann Louise Gittleman, one of the premier nutritionists in the U.S. and author of Eat Fat, Lose Weight and The Fat Flush Plan, has seen tremendous weight loss results in her clients who use flax oil. Ann Louise recommends "the addition of omega-3 oils to the diets of all individuals who are suffering from obesity, diabetes and high blood pressure."

Recent research shows that essential fatty acid deficiency is related to low leptin levels. Leptin is a hormone that regulates appetite, brown fat thermogenesis and body fat. Supplementation with EFAs may increase leptin levels, serving to decrease appetite and burn more fat.

EFAs Help Lose Fat

Good fats are essential in weight management, a key component in maintaining health. Healthy oils from flaxseed, evening primrose and borage discourage fat storage and encourage fat burning. Ensure you are consuming a diet rich in healthy omega-3 fats by filling your plate with fresh, salmon, mackerel, tuna, or by choosing nuts and seeds such as flaxseeds, walnuts etc., and adding flaxseed oil to your salads, hot cereals and other food items. To ensure you are receiving plenty of the omega-6 fatty acids, choose a high quality borage or evening primrose oil supplement, which will deliver the benefits of GLA to help burn fat.

For more information, or references for this article, please contact Karlene Karst at kkarst@bioriginal.com

About Karlene Karst

Karlene Karst is the clinical research and education coordinator at Bioriginal Food and Science Corp. She provides technical and regulatory advice on EFAs, as well as educational seminars, lectures and presentations on the role of EFAs in nutrition and health. Karlene holds a Bachelor of Science degree in Nutrition from the University of Saskatchewan's College of Pharmacy and Nutrition. She is also a registered dietitian and has previously worked as a clinical dietitian.

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