Starving yourself FAT!

Starving yourself FAT!

Why your diet is making you FAT?

We all know that if you eat more calories than you burn you will store the excess as body fat.  Meaning, intake is more than expenditure.  Therefore one would assume the opposite is true also – if calories in are less than expenditure fat loss will result.
Unfortunately this is not always the case as some very overweight people can eat far less calories than their skinny friends and still do not loose any weight.
Initial calorie deficits yield quick weight loss in the first few weeks, but soon they begin to slow and cease all together despite the deficit being maintained.  What is happening at this point is the body is moving into “THE Starvation Response” a very useful response which enables us to survive in extreme conditions of famine. live off our energy reserves and maintain  vital functions.  Very low calorie diets result in  the following:

Decreased Metabolism.

Severe calorie restriction can decrease the metabolism (rate of burning energy) of up to 45%.  If the body is not getting enough food it learns to make do. Loss of Muscle.  The majority of low calorie diets result in 40-50% weight loss  from muscle.  Many weight loss diets evaluate success solely on changes on the bathroom scales – knowing that only half the kilograms lost have come from fat may make you think again.  Certainly, you may now fit into a size 6  pair of skinny jeans but a lot of the wobbly bits are still there.  What is worse is that with less muscle  the  metabolism is even slower resulting in the need to eat less than before to maintain the same weight.

Increased Fat Storing.

Wonderful hormonal changes result in increased activity of fat storing enzymes and decreasing thyroid hormone.

Increased Appetite.

Psychologically we respond to deprivation with increased cravings and food obsession.

Decreased Energy.

Simply, without the fuel to get through your average day where will  the energy to exercise come from?

Get a full dietary analysis with Rebecca at Function and Form, discover the reason you’re not loosing weight.  Learn weight loss skills and weight maintenance techniques.

Good Nutrition

Nutrition and the Older Adult

Nutritional Needs of the Older Adult

Body composition changes as people get older. One of the noteworthy alterations is the reduction in total body protein. A decrease in skeletal muscle is the most noticeable manifestation of this change but there is also a reduction in other proteins such as organ tissue, blood components, and immune bodies as well as declines in total body potassium and water. This contributes to impaired wound healing, loss of skin elasticity, and an inability to fight infection.

Although energy expenditure decreases with age, protein intake should not be reduced. Protein is essential in the maintenance of muscle and bone. The recommended dietary allowance (RDA) (The World Health Organisation) for adults for protein is 0.8 grams of protein per kilogram of body weight.

Protein tissue accounts for 30% of whole-body protein turnover but that rate declines to 20% or less by age 70. The result of this phenomenon is that older adults require more protein/kilogram body weight than do younger adults. Whilst total energy consumption may be less for the older adult if activity levels are declining, this reduction in calories should occur in consuming less carbohydrates i.e. bread, pasta, cereals, not the reduction of protein. At the age of 70, protein requirements actually increase and it is suggested that at least 1.2g of protein per kilogram of body weight be consumed.

The changing needs of the aging body.

Activity levels often decline for the elderly and the requirements for specific nutrition varies for those who suffering diseases particularly those that effect gastro intestinal tract absorption of specific nutrients. The prescription of multiple medications may also adversely influence absorption.

Calcium, phosphorus, magnesium, iron, zinc, selenium, Vitamin A, B and C do not change significantly, however Vitamin D is recommended to be 400iu per day (compared to 5iu in younger adults).


One in two women over the age of 50, and one in five men will sustain a fracture in their lifetime. The common fracture to affect those aged 50 are fractures of the viagra femme forum online forearm, at age 60-vertebral fractures and at age 70 – hip fractures. Twenty-percent of people die in the first year following hip fracture, 30% are permanently disabled and 40% are never able to walk again.

Under nutrition is associated with bone fragility – resulting in increased fracture risk and delayed fracture repair. Protein supplementation has shown to have a positive effect on vertebral BMD, and shorter hospital stay following fracture. In fact, he risk of hip fracture is inversely proportional to protein intake.

Protein intake is an important determinant of muscle mass and function. Studies in elderly populations display that protein consumption of 0.7g/kg can actually result in muscle loss. Encouragingly, this study reflected that those participants consuming enough protein to be in nitrogen balance are able to experienced muscle gain.
The importance of dietary protein cannot be underestimated in the diets of older adults; inadequate protein intake contributes to a decrease in reserve capacity, increased skin fragility, decreased immune function, poorer healing, and longer recuperation from illness.
Nutrient Reference Values for Australia and New Zealand- Australian Government National Health and Medical Research Council

19-30 yr 52 g/day (0.68 g/kg) 64 g/day (0.84 g/kg)
31-50 yr 52 g/day (0.68 g/kg) 64 g/day (0.84 g/kg)
51-70 yr 52 g/day (0.68 g/kg) 64 g/day (0.84 g/kg)
>70 yr 65 g/day (0.86 g/kg) 81g/day (1.07 g/kg)
19-30 yr 37 g/day (0.60 g/kg) 46 g/day (0.75 g/kg)
31-50 yr 37 g/day (0.60 g/kg) 46 g/day (0.75 g/kg)
51-70 yr 37 g/day (0.60 g/kg) 46 g/day (0.75 g/kg)
>70 yr 46 g/day (0.75 g/kg) 57 g/day (0.94 g/kg)