My Thoughts on the Obesity Epidemic – When I Grow Up I’m going to be 300lbs. Help!

“The government has spent hundreds of millions telling Americans to exercise more and eat less.  But the country is getting heavier every year. It’s time to change the way we think about fat. ” Gary Taubes

When I Grow Up I'm going to weight 300 lbs, Help!

5 things I took from Why the Campaign to Stop America’s Obesity Crisis Keeps Failing.” by Gary Taubes (in Newsweek)

 

 

1. The conventional wisdom energy balance theory is wrong

This is not new information to me and is a recurring theme in Gary’s book Good Calories, Bad Calories and his less scientific, more reader friendly book Why We Get Fat and What to do about it.  Here he explains that calories in does not equal calories out  if we had to eat only just exactly what our body burned each day it would be virtually impossible for anyone to maintain their weight.  Most importantly he highlights that  “not all calories are created equal” your body doesn’t treat calories from sugar and carbohydrates the same way it treats calories from fat or protein.  Sugars (carbohydrates are broken down in your body to sugars) cause a large insulin release in your body, insulin is a fat storage hormone, so large amounts of insulin lead to more fat storage…enough said.  For those of you that are breathing a sigh of relief because you only drink “diet” or “no calorie” sweetened sodas or other similar foods, here is a newsflash for you – your body gets confused when it gets something sweet and there are no sugars there (e.g., fake, no calories sweeteners) and in fact may actually store MORE fat because of this phenomena, so ditch the diet sodas and no calorie sweeteners already!

 

2. It’s not lack of willpower that is making us fat
ChooseMyPlate.gov

Americans are doing and following the advice to eat less and exercise more, reducing our consumption of saturated fat and red meat and yet our weight keeps creeping up.  So if this is advice is truly what we need to do to be healthy and lose weight, it begs the question, is what conventional wisdom telling us working? “Exhorting obese people to eat less and exercise more doesn’t work” and it’s not lack of character, gluttony, or sloth that is the culprit, but rather what these people are eating that is causing them to become obese.  It’s not that American’s aren’t trying, they are, and they are trying by following the advice of the government.  The My Plate recommendations that have roughly 3/4ths of your plate covered in carbohydrates (in the form of whole grains, vegetables, and fruits) and Americans obesity and childhood obesity are at rates that are alarmingly high and keep climbing.  American’s are following this advice and still getting fatter, so lack of will isn’t the issue anymore, its lack of a fundamental understanding of how what we eat effects us and lack of good advice that is making and keeping America fat.

3. What if an alternative theory is true

So now we understand that what we think we know about nutrition may not be true, based on the evidence that it’s not working.  Another theory, one that has also been around for decades, is that specific foods, not necessarily the amount of food that we are consuming, are what is  making America fat.  Remember, what you think is healthy – whole grains, eating many small meals a day, and having a full glass of orange juice with breakfast – may not actually be healthy for you.  What if it’s not red meat, real eggs, butter, and coconut products that are making America fat, but rather refined sugars and grains that are the true culprit.  Sugar and grains, which break down primarily into sugar in your body, cause a spike in your body’s insulin levels.  Insulin is a fat storage hormone which regulates fat storage. The more insulin your body releases the more fat you store in your fat cells.  We know scientifically insulin regulates how much fat is trapped in your fat cells, and that all of the carbohydrates that Americans consume cause a large release of insulin every time we eat.  The government is saying that the problem isn’t that individual fat cells are getting too fat it’s that Americans are eating too much….something just doesn’t seem to add up in that theory to me.

 

4. Exercise doesn’t make or keep you thin

OK this one is going to blow your mind, because it really surprised me.  I still haven’t been able to fully wrap my head around it, but like with food lets take a step back and analyze what’s going on.  Gary states ”so why is the world full of obese individuals who exercise regularly.”  Good point.  Why the concept that exercise can help you lose weight is not true is because  ” it takes significant amount of exercise to burn even a modest amount of calories” and then the kicker is that after you exercise or do strenuous activity you’re likelier to be hungrier and rationalize eating foods that aren’t good for you since you exercised – justifying an ice cream sunday with extra hot fudge because you ran 3 miles today.  Exercise does have health benefits, stress relief benefits, and many other reasons why you still want to include exercise in your daily routine; however, it is not an effective weight loss tool and will not keep you thin so stop the chronic cardio already!  This idea isn’t going to make me stop exercising, but it does reinforce the point that diet and what you eat matters, you can’t just work out and expect to lose weight, what really matters are the changes you make to your food choices.  Regular exercise could encourage you to do positive things too, like drink more water, and inspire you to make other healthy choices throughout you day like going to be earlier to get a full night sleep, burning off some of the stress from your day, and inspiring you to fuel your workout with fresh whole foods instead of greasy carb heavy ones.

 

5. What you eat matters

Many Americans have stopped eating real food, and instead eat a conglomeration of processed and fried chemicals.  Food stays in the pantry, has a long shelf life, has unidentifiable ingredients, and comes in packages and boxes.  All of this is contributing to our obesity epidemic.  What you put into your body matters, not just how much you put in, and we need to get back to eating actual food again, food that is fresh, local, and perishable.  Food quality and quantity but most importantly where you get your energy from matters.  The article quotes David Wallinga from the Institute for Agriculture and Trade Policy  – Today “a quarter come from added sugars, a quarter from added fats (‘most of which are from soy’) and ” almost half is from refined grains, mainly corn starches, wheat, and the like.”  Americans aren’t eating enough vegetables (ketchup and fries should not count in this category) and real fruits.  We need to work to add real food back into our diets and really focus on cutting out sugar, refined carbohydrates, large amounts of whole grains, and all the other processed foods that have only recently been introduced into our now industrialized food system, we need to go back to the start.  Additives like High Fructose Corn Syrup (HFCS) by itself may not be THAT bad since it does closely mirror table sugar, but since it was added into the food system in the 1980s it has found its way into everything – sodas, bread, pasta, snacks, etc., and Americans waists have been expanding ever since.

Ingredients that make up a Twinkie, do any of them look like real food?!

 

So, what should we eat?

So if the real problem is that we’re not being given the right information, what should you really be eating?  One woman in the article comments that she knows that she should cut back on sugar sweetened beverages, which is a good start, but what next.  How do you fundamentally start to shift or change what we eat in order to really start battling the obesity epidemic?  Gary recommends ”fewer if any sugars and fewer refined grains (bread, pasta) and starchy vegetables (potatoes)” which was “conventional wisdom through the 1960s when we turned grains and starches into heart healthy diet foods.”  How about letting go of conventional wisdom and starting to use some common sense, eating real food instead of convenient food, and understanding how what you put into your body is broken down and processed.  We can start with small changes that individuals make, but in order to really make a dent in this problem, as Gary states it requires  ”changing the entire American food economy and rewriting our beliefs about what constitutes a healthy diet.”

I’ve already started years ago when I started shifting my diet towards a Paleo one, rejecting and challenging conventional wisdom and finding a whole foods healthy approach to living.  Personally I’d suggest that everyone give Paleo a try, but you don’t have to take my word for it, check out fellow blogger over at Constantly Varied and his thoughts on Gary’s article, he looks pretty healthy following a diet focused on meat and veggies to me.

Note: All quotations in this blog post are taken from: Newsweek May 7 2012: The New Obesity Campaigns Have it All Wrong by Gary Taubes

About Laura Pappas

Laura Pappas is a health coach whose passion is achieving optimal health and fitness. Her health coaching approach helps busy people balance their lives, training, and food choices in a way that is easy and sustainable. She believes in the power of eating real, whole foods, avoiding processed sugar, and applying the principles of the Paleo Diet to modern living.

Comments

  1. Laina says:

    I thought Gary’s article was great, particularly for the population that does everything “right”, or exactly what they’re told to do – eat low calorie, work out five days a week, etc. Some of these people have been getting nowhere for years and are likely very miserable. Hopefully more people will reassess what they are doing and find something that works for them from Taubes’ advice!

  2. Chris P. says:

    Right on, Laura. Good takeaways and both of you wrote in very easy-to-understand terms. Hopefully the masses catch on.

  3. Jacob H. says:

    I must protest on many of his points. This is really only about the last bit… eat real food! That means, as close to how it comes out of the ground as possible. This would preclude all white flours, white rice, white sugar, white salt, and the rest of the processed foods you mentioned, and including oils.

    The idea that the majority of Americans are actually following the My Plate recommendations, but still getting fat, is flat out wrong. Most Americans do not attempt to follow the health guidelines. They eat what is easy, and they eat what they know and are comfortable with. And, they are increasingly sedentary in their jobs and leisure time. This has been proven! To argue that this has no impact because of the number of calories burned during exercise is to simply ignore the science which says that exercise continues to burn calories for many hours afterward and increases your general metabolic rate: http://www.ncbi.nlm.nih.gov/pubmed/21311363

    To say that eating Grains, Fruits, and Vegetables will make you unhealthy and fat is a joke! Try eating whole-grain pasta with vegetables and fruit for dessert as the main component of your diet, and you’ll be eating like most Italians still do. However, does Italy have an obesity problem? Not even close: http://www.nationmaster.com/graph/hea_obe-health-obesity

    Furthermore, the arguments about animal products are not about losing weight, and weight loss is truly not always about “health.” Someone can look very fit, but be sick on the inside from, for example, heart disease or cancer. Meat, and especially dairy products, feed both of those diseases: http://www.thechinastudy.com/PDFs/ChinaStudy_Excerpt.pdf

    • Laura Pappas says:

      @Jacob H Thank you for sharing your thoughts. I think that if most people take away the message to eat REAL FOOD that is the biggest win for everyone. I don’t really believe in one general way of eating working for everyone, and think it’s important for each person to individaully select what is best for them, sticking to real food choices is a good place to start though!

      Experimienting with what works for you in an n=1 capactiy is something I do believe it. I agree with your statement too that people can look fit or slim and not be healthy.

      If anyone wants to see the full story behind the China Study (which Jacob linked above), before you decide about the healthfullness of animal products, I’d also encourage you to read this post (warning its long and sciency) by Denise Minger, who is a raw foodist (not Paleo). And to do what is best for you and your body.
      http://rawfoodsos.com/2010/07/07/the-china-study-fact-or-fallac/

    • Dave Evans says:

      Meat, cheese and eggs raise cholesterol considerably, separate from the sugar/white flour insulin problem. Animal protein raises cholesterol more than meat’s saturated fat content, which also raises it. High blood cholesterol clogs arteries and promotes cancer, big time. Meat consumption is strongly associated with colon cancer in a neat linear fashion. The sugar insulin connection is true, but why do people who campaign on it still insist a diet “rich in meat, cheese, eggs and vegetables” is healthy? I can only assume the author is a meat-eater himself and/or he or his foundation have a remunerative relationship with the meat/cheese/egg producers who also employ the USDA and write US agriculture policy.

      • Laura Pappas says:

        @Dave Evans Thank you for sharing your perspective. I’m not aware of the connection that you’re stating between cholesterol and cancer, any research or a place to point me to so I can learn more about it?

        What do you think is healthy? You disagree with Gary’s recommendations of reducing carbs and sugars and focusing on meats, vegetables, and fruits?

  4. Laura Pappas says:

    Here is another article and point of view that is supporting Gary Taubes’s belief that exercise won’t help you lose weight (as I talk about in point #4 above).
    http://www.mindbodygreen.com/0-5128/Why-Exercise-and-Burning-Calories-Wont-Help-You-Lose-Weight.html

Trackbacks

  1. [...] follow up my last post on the obesity crisis in America and the bad rap that Fat has gotten, I wanted to share with you the prospect for a new kind of [...]

  2. [...] on obesity in Newsweek (for a consolidated summary of the article, read Laura Pappas’ post here). It’s good; you should read it. It reminded of what I already knew: refined sugars and [...]

  3. [...] posts really caught my attention: Overweight or Obese?  Maybe its not just you.  It ties back to my comments on the Gary Taubes article in Obesity Epidemic Newsweek article, and is discussing what is [...]