Are All Calories Equal?

We all know the mantra:  "calories in, calories out."  The idea is to expend more energy (calories) than you are taking in and you will lose weight.  Also, as part of this particular equation, is the idea that it doesn't really matter what you eat, as long as you don't eat too much of it.

More recent research shows that the quality of the calories ingested does make a difference.  Refined carbohydrates--white rice, pasta, crackers, cookies, and candy--get converted into glucose quickly, causing a spike in blood sugar and a consequent release of insulin by the pancreas.  The rapid blood sugar-insulin spikes lead to high cholesterol, diabetes and other negative health effects.

The lesson is that the research shows some calories produce fat storage and weight gain more than others.
Source:  AARP

Robert G. Tupac, DDS, FACP, Inc.,
Diplomate, American Board of Prosthodontics
(661) 325-1275 | www.drtupac.com
5060 California Ave., #170, Bakersfield, CA 93309

Lose Weight to Lessen Sleep Apnea

The current issue of The Journal of the American Dental Association contains a study from Finland that was published in Sleep Medicine.  A five year observational study with a one year randomized controlled trial of adult participants who were moderately obese and had mild obstructive sleep apnea.  The investigators reported a significant change in the apnea-hyhpopnea index in the participant group that had lost weight.  Those who lost at least 5% of their weight had an 80% reduction in the incidence of OSA progression compared to those who had lost less than 5%.

Source: JADA, (4/1/14) 145, 329-330


Robert G. Tupac, DDS, FACP, Inc., Diplomate, American Board of Prosthodontics (661) 325-1275 | www.drtupac.com 5060 California Ave., #170, Bakersfield, CA 93309

So: You Want To Lose Weight?

Calories

Why does it seem that losing weight is difficult?  The answer may be based on the fact that losing weight usually involves behavioral changes that can be unpleasant.  The simple fact is that calories taken in need to be balanced with calories burned, and losing weight means more calories burned than taken in.  There are some tried and true ways to do it, though.

Metabolism

It is still possible to feel like you've eaten your fill when you eat larger amounts of fruit and vegetables.  They are filling without the excessive calories.  The other calorie trick is to avoid fat, which has the highest caloric content (9 calories/gram), compared to carbohydrates and protein (4 calories/gram).  The best way to burn more calories is to increase your metabolism with regular increased activity.  Burning an extra 3,500 calories a week is the equivalent to the loss of a pound of body fat.  Finding the combination of dietary changes and increased activity levels is an individual thing, but is possible for everyone.


Robert G. Tupac, DDS, FACP, Inc., Diplomate, American Board of Prosthodontics (661) 325-1275 | www.drtupac.com 5060 California Ave., #170, Bakersfield, CA 93309