Welcome to
Wonderfully Made. My name is
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Dr. George Guthrie. I am
here from Lifestyle Center
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of America at the
3ABN studios to talk
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to you today about weight loss.
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About two and half
years ago I changed
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the focus of my practice
from treating sick people
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to helping to treat
the cause of the problem
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rather than just the symptoms.
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Now with me to
discuss this topic
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with us today is Dr. Tim Arnott.
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Hello I am also
working with Dr. George Guthrie
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at Lifestyle Center of America,
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been there for about 5
years and a I am married,
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I have a three lovely daughters,
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Jena, Hana, and
Heidi and my wife name
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is Sylvia and its good to
be here on Wonderfully Made.
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Well Tim we are here
to talk about weight loss
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and there you are
all slim and trim and
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well I will
comment on myself here.
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What right do we have
to talk about weight loss?
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Well Dr. Guthrie even
though it may look like we
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have never had a
weight problem or may be can't
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identify with our
audience in that area,
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the truth is that
both of us have stories
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that we'd like to
share this afternoon,
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and I think that if
you listen to this stories
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you probably can learn
something about some of the
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principles of
weight loss. Many people
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are interested in this
whole topic and they are
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searching for a better
solution, I think we have
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found some
interesting and exciting things
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at the Lifestyle
Center of America
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that we like to
share. But I like to go
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back to 1983 when I
was a student missionary
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in South Thailand and if
you ever visited Thailand
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you know that they
like to eat a lot of
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fried food, and so we
were are eating fried rice
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another fried food
probably at least twice a day
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over there in South
Thailand, and I found that
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my weight actually over
the period of that year went up
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actually to 40 pounds
heavier than I what I am right
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now. And so I
discovered that if you
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want to gain weight
which is something my wife
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is often wanting
me to do. Fried food
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is something that
can help you gain weight
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and on the converse if
you like to loss weight
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moving away from fried food
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can also be a very helpful tool.
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Good, good my own
experience of growing up
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as I was always a
short fat kid in the class.
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Really got tired
of being called fatso
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and so I was got into
high school, my mother
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recommend that I
stop eating suppers
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as a way of helping to control
my weight and that's being
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something is being really
important to me as well as
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of course cutting
down on the amount of fat
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I was taking. Tim I was
thinking the other day about
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the fastest way I
know how to loose weight.
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People always
interested in loosing weight
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but the fastest way to
loose weight that I have
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ever heard of is to have a baby.
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You know that's
like 20 pounds gone.
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That's correct and
you know that's one of the
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exciting things about
Lifestyle medicine is it you
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get to work with
individuals who have a breath of
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experiences and
sometimes that experiences comes
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little bit of sense of
humor. Okay I appreciate it
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Dr. George Guthrie's so
his humor over the years.
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Tell us a little bit
more about some of the things
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that you have learned
Dr. Guthrie about weight loss
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and this whole issue.
Well as I explained it first
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my focus was
actually on when someone
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actually eats. I know
growing up it was generally
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three solids meals
a day and those meals
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tended to make me
gain weight. When I start
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leaving off evening
meal of course I was good and
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hungry for breakfast
and I had a good lunch,
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by the time
supper time came around.
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I really didn't
need to eat to it, it was
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more social sort of a
thing I found as I left that off
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it was little
difficult at first but over the
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couple of weeks that's
followed my stomach began to
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get use to new
pattern and I wasn't having
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any problem at all.
So you found that meal
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timing is actually very
important for, yes, those
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who want to loss weight.
Yes, yes as a matter of fact
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I found the study
actually done in the late 70's
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by fellow with the
name of Dr. Hulbert
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that look at a
group of people in the
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a metabolic word
and they were given
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a 2000 calorie meal
once a day either in the
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morning or in the
evening. Those people
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who had the meal in the
morning lost significantly
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more weight and those who
had the meal in the evening
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so. Even though they
had the same number of
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calories. Even though
they had the same number
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of calories, and
this kind of make sense.
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You know if you take a
big meal like most American do
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just before you
lay down at night,
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what can your
body do but store it.
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One of the things I
would like to say is
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if you are gonna get
on an airplane and fly
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from here to Honolulu
would you want them to
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put the fuel in the
airplane here after you got
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to Honolulu, there
is just thought to it,
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it make sense to put
the fuel in the plane
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now and indeed while
we were flying through
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the day we are more
likely to burn the calories.
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And actually there is
evidence that the body
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actually burns
calories at a higher rate
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earlier in the day
and as the day wears
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on its actually
less likely to burn those
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calories at least
not up the same rate.
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So meal timing
is important. Sure.
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Any other principles
that we can share with
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our listeners.
Well I think another
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important
principle is that long slow
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graduate weight
loss is better than rapid
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weight loss. You know
the proverbial weight loss
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from delivering a
baby is impossible
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this quick rapid stuff
actually causes problems
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in the physiology if we
loss weight really fast.
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So long slow gradual
is the safest and best way
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to loose weight. So
we are talking about
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a pound or pound in
a half a week is that,
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would that be a good
ballpark. That's pretty
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reasonable, sure. Well
Dr. Guthrie let's bring
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it little bit closure
to the Lifestyle center
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of America. We've got
some interesting things to
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talk about in that
venue where we are doing
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our business. That's right
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that's right. And
you know we actually
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found some very
exciting things happening.
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We have actually had
patients that we have been
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following not just
for 19 days. Right.
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Not just for 11 days
but we have being doing
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some follow up
research where we have been
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following patients
for up to one year.
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Many individuals say
yes Lifestyle medicine
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is wonderful but
people don't stick to it
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or you never follow
them long enough to know
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if it's really
beneficial for the long term.
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And so we have
also been interested in
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some of those questions
and we have been looking
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at some of the data
that our guests have been
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giving to us and we
have some exciting things
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to share this afternoon.
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Before you actually
switch to the long term data
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because the long term
data is the most important.
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People usually loose
weight when they come
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to our centre. There
is a change of lifestyle.
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We make a change in their diet.
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We teach them about
exercise and kind of
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put the whole
thing together, and the
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average weight loss
is about 9 to 10 pounds
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for the two and
half weeks that they are
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with us. Our
curiosity of course has been
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great about what
happens into the future.
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What happens a year
later and that's the
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exciting data that we have here.
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That's right. One of
the things that we are
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learning at the
Lifestyle Center of America
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is that people that
adopt a lifestyle change
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program. They
adopt a plant based diet,
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exercise, drinking
water and getting sunlight
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the different
health remedies that
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are available from our creator.
00:09:00.31\00:09:01.92
They actually all of
them on average loose
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weight even for a
period of up to one year.
00:09:06.25\00:09:09.58
They are all have a
lower weight at the end of
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one year than when
they started the program.
00:09:13.12\00:09:15.10
But we also Dr.
Guthrie as you know
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discovered that
some people loose more
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weight than
others. That's right.
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As you might expect
and so what we are going
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to be sharing
during this program is
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what gave that group
that lost more weight
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and advantage.
What were they doing
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that the other
group was not doing.
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What made them successful.
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Exactly, and the
first thing that we want
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share this
afternoon is the differences
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in the weight loss
for those who lost the
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most weight and
those who lost less.
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We would like to share
that graphic at this time.
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Okay. And just it will
help us to see there was
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indeed the
difference. You can see
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those who lost the
most weight lost about
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30 pounds at the end
of one year, they were
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30 pound lighter, and
those who have lost the
00:10:01.22\00:10:06.05
least weight
after going through this
00:10:06.08\00:10:09.03
Lifestyle Center
program and being on it for
00:10:09.06\00:10:11.39
year they lost
about two and half pounds
00:10:11.42\00:10:13.91
not quite two and
half pounds. So that was
00:10:13.94\00:10:16.73
definitely a
highly statistically
00:10:16.76\00:10:18.55
significant difference.
And so what we are going
00:10:18.58\00:10:22.19
to try to do is to find
out what made the difference
00:10:22.22\00:10:24.71
between these two
groups as far as their
00:10:24.74\00:10:26.49
Lifestyle choices.
Exactly. What did those
00:10:26.52\00:10:28.53
who lost nearly 30
pounds do that helped their
00:10:28.56\00:10:31.21
weight come off and
stay off that was different
00:10:31.24\00:10:34.11
from what those that
they had only lost two
00:10:34.14\00:10:37.31
and half pounds.
But as we go through
00:10:37.34\00:10:39.01
this we want to
emphasize that all of the
00:10:39.04\00:10:41.21
participants lost
weight, and we simply wanted
00:10:41.24\00:10:44.59
in this program
highlight what those individuals
00:10:44.62\00:10:47.05
who lost the most
weight were doing,
00:10:47.08\00:10:49.20
what made the difference. Yes.
00:10:49.23\00:10:50.94
And so first
thing we want to look at
00:10:50.97\00:10:53.84
is how much weight they
lost during the program,
00:10:53.87\00:10:57.53
did that make a
difference. Was one group more
00:10:57.56\00:11:00.90
successful during the
program so we would like to
00:11:00.93\00:11:02.79
show that data at
this time. And as you
00:11:02.82\00:11:06.03
mentioned earlier
you actually referred to
00:11:06.06\00:11:07.92
this that the
average weight loss
00:11:07.95\00:11:10.57
during a program
is about 9 pounds,
00:11:10.60\00:11:13.29
and you can see here
that those individuals
00:11:13.32\00:11:16.73
who actually the top
performers, those who lost
00:11:16.76\00:11:20.56
the most weight at
the end of one year,
00:11:20.59\00:11:23.05
they lost about 8
or 9 pounds at the end
00:11:23.08\00:11:27.17
of the 19 day
session. And this was not
00:11:27.20\00:11:29.99
statistically
significant difference.
00:11:30.02\00:11:32.69
That's right;
basically the individuals who
00:11:32.72\00:11:35.39
lost the most weight
at the end of one year
00:11:35.42\00:11:37.68
didn't loss any
more weight than those
00:11:37.71\00:11:39.95
who lost the
least weight at the end
00:11:39.98\00:11:42.08
of one year. That
is during the program.
00:11:42.11\00:11:43.58
During the program they had the
00:11:43.61\00:11:44.99
similar weight
lost, so that's actually
00:11:45.02\00:11:47.75
good news. I
mean you don't have to
00:11:47.78\00:11:49.53
have a lot of weight
loss in a short period
00:11:49.56\00:11:52.25
of time if you
are going to be highly
00:11:52.28\00:11:53.94
successful over
the long term. Right,
00:11:53.97\00:11:56.17
right. Well the
next thing that we
00:11:56.20\00:11:58.43
like to share is
probably the most important
00:11:58.46\00:12:01.36
piece of
information that we've learned
00:12:01.39\00:12:03.95
during this follow up
study and we'd like to
00:12:03.98\00:12:07.38
share that at this
time and this actually
00:12:07.41\00:12:09.94
shows that the
individuals who lost nearly
00:12:09.97\00:12:13.86
30 pounds at
the end of one year,
00:12:13.89\00:12:16.17
they were doing
something more than the
00:12:16.20\00:12:20.18
individuals who only
lost about two and half
00:12:20.21\00:12:23.06
pounds at the end of one year.
00:12:23.09\00:12:25.13
Share with us
Dr. Guthrie what was
00:12:25.16\00:12:27.29
those individuals
doing. Well its looks like
00:12:27.32\00:12:30.25
that the difference
was simply that they
00:12:30.28\00:12:32.55
were taking a 100
percent plant based diet.
00:12:32.58\00:12:35.70
They were avoiding
all animal products.
00:12:35.73\00:12:38.24
That's right, if you
look at the data again
00:12:38.27\00:12:40.96
who can actually
see that the individuals
00:12:40.99\00:12:43.21
who lost 30 pounds
approximately at the
00:12:43.24\00:12:46.25
end of one year, they were on a
00:12:46.28\00:12:48.33
total plant diet
nearly 6 days of every week
00:12:48.36\00:12:53.08
or about twice as many days as
00:12:53.11\00:12:55.34
those who only lost
about two and half pound
00:12:55.37\00:12:57.76
at the end of one year.
00:12:57.79\00:12:59.66
So what is it Dr.
Guthrie about a plant based diet
00:12:59.69\00:13:03.81
and perhaps we
should talk a little bit
00:13:03.84\00:13:06.40
also about what
it means to be vegan
00:13:06.43\00:13:08.46
just flush that out a
little bit. What is it about
00:13:08.49\00:13:11.96
this kind food
that helps individuals
00:13:11.99\00:13:14.00
loose weight. You
are right that word vegan
00:13:14.03\00:13:16.25
sometimes just
almost means a religion,
00:13:16.28\00:13:18.98
and we are really
not dealing with it that
00:13:19.01\00:13:20.84
way, we saw the
word on the slide
00:13:20.87\00:13:23.44
and the slide means
really it's a hundred percent
00:13:23.47\00:13:27.04
plant based diet.
What makes the differences
00:13:27.07\00:13:29.95
in plants? Well there
is a lot of thing in plants
00:13:29.98\00:13:31.98
that are of benefit I
think water is probably
00:13:32.01\00:13:35.46
a real good one to point out.
00:13:35.49\00:13:37.45
There is awful lot
water in 100 percent
00:13:37.48\00:13:40.82
plant based diet, and
water has no calories.
00:13:40.85\00:13:43.22
So you can eat
it, it fills you up
00:13:43.25\00:13:45.38
and there is no
calories from it.
00:13:45.41\00:13:47.91
So barring the nuts
and seeds, plant foods
00:13:47.94\00:13:52.63
are about 80
percent water, of course the
00:13:52.66\00:13:56.07
nuts and seeds
about 10 percent water.
00:13:56.10\00:13:58.16
So you want to
use them sparingly.
00:13:58.19\00:14:00.63
In moderation. But
what else the plants
00:14:00.66\00:14:02.58
have that can actually help us
00:14:02.61\00:14:05.26
trim our weight
over the long haul.
00:14:05.29\00:14:08.09
Well as we talk
about calories vegan
00:14:08.12\00:14:11.00
of course focusing on the fiber.
00:14:11.03\00:14:13.86
A fiber by definition
you cant really digest,
00:14:13.89\00:14:16.95
it has no calories
you put the food in
00:14:16.98\00:14:19.88
your mouth and it
travels through and
00:14:19.91\00:14:21.76
comes out the other
end, so calories zero
00:14:21.79\00:14:24.10
fills you up, no
calories and it help
00:14:24.13\00:14:26.92
to ensure
weight loss or at least
00:14:26.95\00:14:29.57
continued
maintenance of a weight loss.
00:14:29.60\00:14:31.49
So plants are
high in water, they are
00:14:31.52\00:14:34.22
high in fiber and
neither of those things
00:14:34.25\00:14:37.10
contribute to
weight loss or weight gain
00:14:37.13\00:14:39.15
I should say, and
they do contribute to
00:14:39.18\00:14:41.01
weight loss. Right. And so just
00:14:41.04\00:14:43.75
remember if you
want to be successful
00:14:43.78\00:14:46.12
not just over a
short period of time but
00:14:46.15\00:14:47.94
over a long period of time, you
00:14:47.97\00:14:49.87
may want to increase the
number of total plant food
00:14:49.90\00:14:54.86
days that you are eating
00:14:54.89\00:14:56.67
and you might be able
to share similar results.
00:14:56.70\00:14:59.32
What about exercise Tim.
00:14:59.35\00:15:01.78
Well you know we are
gonna talk little bit about
00:15:01.81\00:15:05.07
of exercise and we learnt some
00:15:05.10\00:15:06.82
actually some
very surprising things
00:15:06.85\00:15:08.54
about exercise and
many people probably
00:15:08.57\00:15:12.96
thinks Dr.
Guthrie that you could
00:15:12.99\00:15:15.53
have a high energy
snack and than go out
00:15:15.56\00:15:19.16
for walk for few
miles and that can sort of
00:15:19.19\00:15:22.03
cover the high
energy snack. What
00:15:22.06\00:15:25.06
would you say to
that thought process?
00:15:25.09\00:15:27.17
It doesn't work
really well, I know
00:15:27.20\00:15:32.03
I wrestled with
that as well, I thought
00:15:32.06\00:15:34.43
I will have this
peace of cake, if I can
00:15:34.46\00:15:36.43
just play basketball
for an hour whatever it is,
00:15:36.46\00:15:39.08
may be I can get
rid of it. The problem
00:15:39.11\00:15:41.40
is not all calories are
the same from that direction.
00:15:41.43\00:15:45.67
Our bodies don't
continue to use them,
00:15:45.70\00:15:50.42
exercises is not being
as good at helping people
00:15:50.45\00:15:53.37
to actually loose
weight at the onset.
00:15:53.40\00:15:55.94
Probably one of the
most important things
00:15:55.97\00:15:58.55
to remember is once you
have lost weight exercise
00:15:58.58\00:16:01.97
can help you to
keep that weight off
00:16:02.00\00:16:05.10
but it may not be as
powerful as a total plant diet,
00:16:05.13\00:16:11.16
that's the kind of
thing that is coming out of
00:16:11.19\00:16:13.38
this research.
Now we want to look at
00:16:13.41\00:16:15.57
another important
dietary principles
00:16:15.60\00:16:17.90
if you want to
have sustain weight lost
00:16:17.93\00:16:20.36
and that's bring
us to our next slide,
00:16:20.39\00:16:22.14
our next peace of
data that we discovered
00:16:22.17\00:16:25.53
there at the
Lifestyle Center of America
00:16:25.56\00:16:27.78
in our follow-up
study was that there was
00:16:27.81\00:16:30.12
a difference in
number of days of red meat
00:16:30.15\00:16:33.65
consumption
between those who lost
00:16:33.68\00:16:36.08
about 30 pound at
the end of one year
00:16:36.11\00:16:38.20
and those who lost just
about two and a half pound
00:16:38.23\00:16:41.36
at the end of one year. This was
00:16:41.39\00:16:43.72
statistically
significant difference in the
00:16:43.75\00:16:46.45
number of days eating red meat.
00:16:46.48\00:16:48.88
As you can see
those who lost about
00:16:48.91\00:16:52.08
two and half pounds
at the end of one year,
00:16:52.11\00:16:53.87
they were eating
red meat about, staying
00:16:53.90\00:16:55.78
away from red
meat I should say about
00:16:55.81\00:16:57.72
six days a week,
but those who had
00:16:57.75\00:17:01.18
the greatest weight
lost at the end of one year
00:17:01.21\00:17:03.13
almost 30 pounds,
they were essentially off
00:17:03.16\00:17:06.04
red meat every day.
6.9 is awful close to 7,
00:17:06.07\00:17:09.77
that's the whole
week isn't that. And it's
00:17:09.80\00:17:11.45
lot of difference
there as you can see
00:17:11.48\00:17:13.18
only really about one day
but it made it differences
00:17:13.21\00:17:15.76
statistically.02 p-
value so there is something
00:17:15.79\00:17:21.45
going on there with red
meat and those who stayed
00:17:21.48\00:17:24.91
away from it
essentially the entire week
00:17:24.94\00:17:27.70
for a year, they
actually had the greatest
00:17:27.73\00:17:30.85
amount of weight loss.
So that's something else
00:17:30.88\00:17:32.64
you may want to
consider. What is it about
00:17:32.67\00:17:34.49
the animal products
that tend to make it
00:17:34.52\00:17:36.88
hard loss weight?
Well of course one of the
00:17:36.91\00:17:40.12
things Dr. Guthrie
is that animals products
00:17:40.15\00:17:43.45
are much higher in
fat content typically
00:17:43.48\00:17:46.84
and they are also
much lower in water
00:17:46.87\00:17:49.47
content and they
have absolutely no fiber,
00:17:49.50\00:17:52.10
and so those are
the secret ingredients
00:17:52.13\00:17:56.00
of the plants, the
water, the fiber, and the
00:17:56.03\00:17:59.09
low amount of fat
that can actually help
00:17:59.12\00:18:02.03
you sustain weight loss
not just for a short period
00:18:02.06\00:18:06.03
of time but for the long haul.
00:18:06.06\00:18:07.51
Basically the only
plant foods that are
00:18:07.54\00:18:09.90
high in fat are
the nuts and seeds.
00:18:09.93\00:18:12.14
They are about 80
to 90 percent fat,
00:18:12.17\00:18:14.05
so that's why you
want to use them more
00:18:14.08\00:18:15.82
sparingly. But
looking at the beans,
00:18:15.85\00:18:18.05
the whole grains,
fruits and vegetables
00:18:18.08\00:18:20.10
they are actually
less than 10 percent fat
00:18:20.13\00:18:23.48
and only one
percent saturated fat.
00:18:23.51\00:18:26.29
So plants are really works out.
00:18:26.32\00:18:29.50
Now I am sure a
lot of our listeners
00:18:29.53\00:18:32.11
have may be thought
themselves to be vegetarians
00:18:32.14\00:18:37.92
and what we call a
lacto-ovo vegetarian diet.
00:18:37.95\00:18:41.65
Did we find any
thing about that in our
00:18:41.68\00:18:43.34
follow-up data. Well
yes we actually looked
00:18:43.37\00:18:47.06
at that, Wonnie Carbow
is actually the individuals
00:18:47.09\00:18:51.71
who does our
follow-up studies there at the
00:18:51.74\00:18:54.65
Lifestyle Center for
America and he actually
00:18:54.68\00:18:56.78
tracked this. He
actually found the number of
00:18:56.81\00:19:00.17
individuals who were
loosing the most weight,
00:19:00.20\00:19:01.97
how many days they
were on a lacto ovo
00:19:02.00\00:19:04.29
vegetarian diet
which is of course plant
00:19:04.32\00:19:06.67
based diet where
you eat milk and eggs
00:19:06.70\00:19:09.26
and perhaps cheese
and he compared that
00:19:09.29\00:19:11.61
with individuals who
lost the least weight,
00:19:11.64\00:19:14.23
and really that was no
statistically significant
00:19:14.26\00:19:17.28
difference. So in
another words being on a
00:19:17.31\00:19:20.32
lacto ovo vegetarian
diet or using milk eggs and
00:19:20.35\00:19:24.33
perhaps cheese and
even though you are
00:19:24.36\00:19:26.36
vegetarian that
wouldn't give you an edge
00:19:26.39\00:19:29.70
as far as our individual
patients are concerned.
00:19:29.73\00:19:33.23
Able to keep the
weight off over a whole
00:19:33.26\00:19:35.40
years.Over a long
period of time, I don't know
00:19:35.43\00:19:38.20
you may not be
entirely aware of nutrition
00:19:38.23\00:19:42.29
research but a year
follow-up is quite a
00:19:42.32\00:19:45.06
good period of
follow-up for a dietary
00:19:45.09\00:19:47.99
type study. Yes.
00:19:48.02\00:19:49.39
So this is some
significant findings
00:19:49.42\00:19:52.50
and actually was
kind of exciting about
00:19:52.53\00:19:54.31
this data is that it
came at the suggestion of
00:19:54.34\00:19:57.58
one of our guests. You
know we were collecting
00:19:57.61\00:19:59.93
this data, one of
the guests said have you
00:19:59.96\00:20:02.15
ever looked at what
the differences are between
00:20:02.18\00:20:04.94
those who loose
the least amount of
00:20:04.97\00:20:07.65
weight over time
and those who loose the
00:20:07.68\00:20:09.89
most weight over
time and it can a hit us
00:20:09.92\00:20:12.07
wow we haven't,
lets do that and so this
00:20:12.10\00:20:14.99
are some of the
things that we are learning.
00:20:15.02\00:20:16.71
Exciting to see
it happen not just
00:20:16.74\00:20:19.59
that rapid weight
lost but a long term
00:20:19.62\00:20:22.37
keep it off kind
of a weight loss.
00:20:22.40\00:20:24.85
There is some
problems from crash dieting,
00:20:24.88\00:20:27.53
getting the weight
off to fast. I remember
00:20:27.56\00:20:32.58
we had a guest at
the Lifestyle Center here
00:20:32.61\00:20:35.43
over a year or so
ago, middle age teacher
00:20:35.46\00:20:39.11
who came in with
diabetes and obesity.
00:20:39.14\00:20:42.23
He wanted to
loss weight, that was
00:20:42.26\00:20:45.21
his goal and he
said I paid my money
00:20:45.24\00:20:47.31
I am really going
to get to it. He threw
00:20:47.34\00:20:49.72
himself at it, he was
exercising because he knew
00:20:49.75\00:20:52.18
that was important
and he really stopped
00:20:52.21\00:20:54.53
eating as much as
he had been before.
00:20:54.56\00:20:58.41
So much so that it
look like he was taking
00:20:58.44\00:21:01.44
just bird size portion at meals.
00:21:01.47\00:21:03.89
He came in to see me
after a week of the program
00:21:03.92\00:21:08.36
and was so
discourage because he had
00:21:08.39\00:21:12.66
after a week of
working so hard had
00:21:12.69\00:21:15.57
lost absolutely no weight.
00:21:15.60\00:21:17.72
He said this is
terrible, I am putting all
00:21:17.75\00:21:21.36
this effort in
and no weight loss.
00:21:21.39\00:21:23.41
Why what's wrong.
And I explained to him
00:21:23.44\00:21:26.38
that when people
try to loose weight too
00:21:26.41\00:21:29.12
fast their body
actually goes into emergency
00:21:29.15\00:21:31.33
mode and starts to
fight, wait a minute this is
00:21:31.36\00:21:33.28
danger, this is starvation.
00:21:33.31\00:21:34.88
The next week he
said fully he kept
00:21:34.91\00:21:38.08
exercising but he
kept, he went back
00:21:38.11\00:21:40.36
to eating normal
amounts, the amounts
00:21:40.39\00:21:42.19
everybody around
him was eating of
00:21:42.22\00:21:43.82
this plant based
diet. Over the next week
00:21:43.85\00:21:47.23
his frown turned
to a smile as he lost
00:21:47.26\00:21:50.59
6 pounds. I am sure some of that
00:21:50.62\00:21:53.28
was water, but it
finally kicked in.
00:21:53.31\00:21:55.83
You see pulling to
many calories away,
00:21:55.86\00:21:58.73
pulling too much
food away pushes the
00:21:58.76\00:22:01.59
body into an
emergency mode, and it won't
00:22:01.62\00:22:03.76
let people loose
weight nearly as easily.
00:22:03.79\00:22:07.78
You can actually
decrease the body's metabolic
00:22:07.81\00:22:11.66
rate, yours body's
ability to burn calories
00:22:11.69\00:22:15.31
just resting, and
that actually can't be
00:22:15.34\00:22:18.72
a sustained effect
if you are not careful.
00:22:18.75\00:22:21.18
So you know it's
absolutely true that the
00:22:21.21\00:22:24.16
creator invites us to
taste and see that the Lord is
00:22:24.19\00:22:29.43
good. We don't
have to be deprived.
00:22:29.46\00:22:31.54
We don't have to eat
tiny amounts in order
00:22:31.57\00:22:36.22
to be successful
at weight reduction.
00:22:36.25\00:22:39.08
We simply need to
choose the right categories
00:22:39.11\00:22:42.34
of food and that would
be of course the beans,
00:22:42.37\00:22:44.84
the whole grains,
fresh fruits vegetables
00:22:44.87\00:22:48.74
and nuts and
seeds in moderation.
00:22:48.77\00:22:51.94
so to eat adequate
amounts of good quality food,
00:22:51.97\00:22:56.51
we call in nutrient
dense because it has
00:22:56.54\00:23:00.25
a lot of nutrition
but its calorie weak,
00:23:00.28\00:23:03.48
there is not as
many calories in it.
00:23:03.51\00:23:05.97
So you can eat
plenty before not get
00:23:06.00\00:23:08.70
hungry between
meals, not have that
00:23:08.73\00:23:10.64
drop in blood sugar
and actually do well
00:23:10.67\00:23:13.10
over the long haul. I
have like to tell people
00:23:13.13\00:23:15.67
to aim for about a
pound a week that's
00:23:15.70\00:23:20.22
50 pounds a year
if you take a week off
00:23:20.25\00:23:22.95
for your birthday and Christmas.
00:23:22.98\00:23:25.09
And its only 500
calories either burned off
00:23:25.12\00:23:28.87
or left out every
day about 3500 calories
00:23:28.90\00:23:33.73
per week will be a
pound of weight lost
00:23:33.76\00:23:36.96
that's only 500 calories
that you either you have
00:23:36.99\00:23:39.76
burned or that
you have to reduce
00:23:39.79\00:23:41.76
as far as intake and
the best way I tell the
00:23:41.79\00:23:45.06
individuals that
the best way to reduce
00:23:45.09\00:23:46.89
your intake by 500
calories is to switch
00:23:46.92\00:23:49.55
to foods that's
are 80 percent water
00:23:49.58\00:23:52.44
and are in rich in
fiber, its very easy
00:23:52.47\00:23:55.49
to do that. Now Dr.
Guthrie we actually have
00:23:55.52\00:23:58.00
another peace of
data that we like to share
00:23:58.03\00:24:00.21
about exercise. Many individuals
00:24:00.24\00:24:02.72
are interested in
exercise if you just get out
00:24:02.75\00:24:06.82
there and jog more
days or walk at a faster
00:24:06.85\00:24:10.58
pace, can you have
more sustain weight loss
00:24:10.61\00:24:13.59
to the end of the one
year. Well if we look at
00:24:13.62\00:24:15.51
the, at the results
of our follow-up study
00:24:15.54\00:24:18.42
over again a one
year period what you find
00:24:18.45\00:24:21.23
is that both
groups, those individuals
00:24:21.26\00:24:24.41
who lost about
two and half pounds
00:24:24.44\00:24:26.90
and those
individuals who lost about
00:24:26.93\00:24:29.42
30 pounds at
the end of one year,
00:24:29.45\00:24:31.24
they both exercised
about the same number of days.
00:24:31.27\00:24:35.94
In fact there was no
statistically significant
00:24:35.97\00:24:38.67
difference as you
can see here between
00:24:38.70\00:24:41.67
the number of days that
the individuals exercise
00:24:41.70\00:24:45.04
who didn't loose so much weight
00:24:45.07\00:24:46.72
and those who did
loose a lot of weight
00:24:46.75\00:24:49.49
about three and half
to four days of exercise.
00:24:49.52\00:24:52.19
Incidentally that's
pretty good for a year
00:24:52.22\00:24:56.01
follow-up individual
exercising three and half
00:24:56.04\00:24:59.04
to four days a week, but
the point is that exercise
00:24:59.07\00:25:02.57
probably isn't going to
give you an additional weight
00:25:02.60\00:25:05.76
loss advantage
unless you are out
00:25:05.79\00:25:07.78
there about an hour
a day and doing about
00:25:07.81\00:25:10.00
two and half to
three miles per hour.
00:25:10.03\00:25:12.80
I would like to
point out Tim that
00:25:12.83\00:25:15.23
the medical
literature points to long term
00:25:15.26\00:25:18.90
exercise as being
very important for keeping
00:25:18.93\00:25:21.78
weight off but
our group of people
00:25:21.81\00:25:24.77
had been so well
educated that they were
00:25:24.80\00:25:26.57
actually making
that change in their life
00:25:26.60\00:25:29.33
and that was not
what made the difference
00:25:29.36\00:25:33.17
between the two
groups. That's right. Exercise
00:25:33.20\00:25:35.05
is still important.
Exactly we want to point out at
00:25:35.08\00:25:37.11
that all of our participants
had lost weight at the
00:25:37.14\00:25:41.16
end of one year that is
abnormal, its not normal
00:25:41.19\00:25:43.58
to be at lower weight
at the end of one year
00:25:43.61\00:25:46.38
in America than
when you started.
00:25:46.41\00:25:48.56
And so exercise is
important but it may not
00:25:48.59\00:25:52.40
be giving you an edge
as far as total weight
00:25:52.43\00:25:57.15
lost at the end of one
year. What gives you the
00:25:57.18\00:25:59.08
edge apparently at
least from the data
00:25:59.11\00:26:02.56
that we looked at
here is it number of days
00:26:02.59\00:26:05.30
on a plant based
diet about 6 out 7 on
00:26:05.33\00:26:08.81
a total plant diet and
essentially completely off
00:26:08.84\00:26:13.03
of red meat, those with
the most powerful indicators.
00:26:13.06\00:26:16.63
Well Tim as I think
about being over weight.
00:26:16.66\00:26:22.35
You know sometimes our
motive for actually loosing
00:26:22.38\00:26:26.13
weight is so we can look better.
00:26:26.16\00:26:28.85
I mean I want to
loose that weight,
00:26:28.88\00:26:31.36
so I can look
better. Now may it should
00:26:31.39\00:26:33.45
be different
motive may be we should be
00:26:33.48\00:26:35.25
thinking more,
so I can actually be
00:26:35.28\00:26:37.20
healthier. But we
often look at the external,
00:26:37.23\00:26:41.97
I am thankful that
scripture tell us God looks
00:26:42.00\00:26:47.66
at the heart, man
looks at the outside.
00:26:47.69\00:26:50.81
I know from studying
the physiology that people
00:26:50.84\00:26:55.06
who go into this long
slow gradual weight lost
00:26:55.09\00:26:59.43
a pound or so a week
using a plant based diet.
00:26:59.46\00:27:02.23
They actually have improvements
00:27:02.26\00:27:04.65
in their physiology.
So they are much healthier
00:27:04.68\00:27:09.09
long before they
have ever look healthier.
00:27:09.12\00:27:13.01
Well that's actually
very true Dr. Guthrie.
00:27:13.04\00:27:16.47
In fact there is
a study out of the
00:27:16.50\00:27:18.40
University of Toronto
that shows the individuals
00:27:18.43\00:27:20.92
on a total plant
based diet for several weeks
00:27:20.95\00:27:24.36
drop there total
cholesterol about as much
00:27:24.39\00:27:27.35
as the drug Zocor
drop total cholesterol
00:27:27.38\00:27:30.69
about equal in their
effect, and also it dropped the
00:27:30.72\00:27:34.27
amount of inflammation
in the blood about as much
00:27:34.30\00:27:36.55
as the drug Zocor
which is statins like
00:27:36.58\00:27:38.77
medications similar to Lipitor.
00:27:38.80\00:27:40.75
And so a plant based
diet brings internal results,
00:27:40.78\00:27:43.99
a long before as you
mentioned any external
00:27:44.02\00:27:47.02
result might be
seen. We are excited about
00:27:47.05\00:27:50.68
what a plant
based diet can do to get
00:27:50.71\00:27:53.35
people healthier. We
are indeed Wonderfully Made.
00:27:53.38\00:27:59.74