Reducing Obesity

Question 1

What are the basic principles for encouraging weight loss?

Answer 1

Importance of breakfast to set the day off
Protein
Smaller meals
Regular meals with window in between
Low GI
No snacking
Chew well/mindful eating
Simple meals - flavours
Fasting
Movement
LIFESTYLE change, not diet
Consider behavioural triggers
Allow space for preferred foods in a non-reward setting
Focus on gaining health
Cue, routine, reward, repetition

Question 2

What micronutrients are obese people deficient in?

Answer 2

A, C, D, folate, Fe, Zn, Ca

Question 3

What evolutionary adaptations are triggered when calories are restricted?

Answer 3

Set point tips towards restriction, appetite is increased (leptin decreases) and metabolism is decreased.
Pre adipocyte proliferation to increase fat storage capacity.
Homeostatic appetite hormone dysregulation

Question 4

How can 5-Hydroxytryptophan (5HTP) support obesity?

Answer 4

Increases satiety
Promotes melatonin production improving sleep
Dose: 50-100mg x2daily, start slowly

Question 5

What, when taken therapeutically can increase thermogenesis and fat oxidation?

Answer 5

Green tea
Dose: 3-4 cups daily

Question 6

What therapeutic product increase oxidation of fats in mitochondria for energy and should not be used with Thyroxine/thyroid concerns

Answer 6

L-Carnitine
Dose: 2000mg daily

Question 7

What other use does L-Carnitine have?

Answer 7

Improves leptin resistance

Question 8

Chromium lowers body weight by increasing insulin sensitivity, what dose and type should be recommended

Answer 8

Chromium picolinate: 200-1000mcg

Question 9

What other therapeutic compound improves leptin resistance?

Answer 9

CLA
Dose: up to 3.4g daily