Spacing meals and snacks three to four hours apart helps keep the body fueled. Choose foods that are high in complex carbohydrate and add a small amount of protein and heart-healthy fat to stay fueled longer.

For example, snack on Ak-Mak whole wheat stone ground sesame crackers and some turkey deli slices. Four Ak-Mak crackers is one allowance of carbohydrates and an ounce slice of turkey is one allowance of very lean meat.

Ak-Maks are available at your local Trader Joe’s.

Oftentimes, we find ourselves bombarded with advertisements for weight loss, muscle-building and athletic-performance-enhancing supplements.

Do they really work?  Do they really help people lose weight and build muscle?  Let’s take a look at some of the more popular supplements in the market today.

Chromium

Chromium is an essential trace mineral that appears to have a beneficial role in the regulation of insulin action in the body. There have been some evidence that suggest Chromium may help control diabetes and may lower cholesterol.  Many people use Chromium to help reduce body fat and increase muscle strength.  However, it has been proven that Chromium does not enhance weight loss and does not help increase muscle mass.  Chromium is found naturally in broccoli, ham, potatoes, green beans, turkey breast, apples, white rice, bananas and whole wheat bread.  It can easily be found in a regular balanced diet, which renders supplementation unnecessary.

Carnitine

Carnitine, L-Carnitine, is a naturally occurring amino acid.  Red meat and dairy products are rich sources of carnitine. Other natural sources of carnitine include nuts and seeds as well as vegetables and fruits like asparagus, broccoli and brussel sprouts, apricots and bananas.   Supplementation is not necessary for healthy people following a regular balanced diet.  However, people diagnosed with a carnitine impairment may need supplemental carnitine.  Research suggests carnitine may be beneficial for people with cardiovascular disorders and may help slow cognitive impairment in people with Alzheimer’s disease.  Contrary to popular belief there is no research evidence that proves supplemental carnitine can improve athletic performance and enhance weight and fat loss.

Coenzyme Q10

Coenzyme Q10 is a fat-soluble, vitamin-like substance produced by the human body.  There have been some evidence that it may help improve exercise ability in people with cardiovascular disease. However, it does not appear to increase athletic performance. Red meat is a rich source of Q10, particularly reindeer muscle meat and animal organs such as liver and heart.  Coenzyme Q10 is found naturally in beef, chicken, pork chops, trout, salmon, oranges and broccoli.

It is important to note that statin drugs such as Lipitor and Zocor, which lower cholesterol, can inhibit the body’s ability to create Coenzyme Q10 by as much as 40%.  If you are taking statin drugs Nutrition for You recommends that you ask your medical doctor about taking Coenzyme Q10 supplements.

5-Hydroxy-Tryptophan

5-Hydroxy-Tryptophan, 5-HTP, is derived from the seeds of Griffonia simplicifolia, a plant found in Africa.  It is believed to have anti-depressant qualities and can also enhance weight loss as well as relieve stress and pain.  Supplemental 5-HTP helps raise serotonin levels in the brain.  Since serotonin helps regulate mood and behavior, 5-HTP may be beneficial for people with mood and sleep disorders.  However, no large-scale studies have proven this.  It does not appear to affect weight loss, stress or pain.  Furthermore, there have been reports of 5-HTP dietary supplements causing nausea and stomach pain.  In November 1990, the FDA banned all tryptophan-containing supplements such as 5-HTP in response to an outbreak of Eosinophilia-Myalgia Syndrome (EMS) that was linked to the use of tryptophan.

Creatine

Creatine is a substance created by protein building blocks within the body.  Natural sources of creatine include herring, pork, salmon, beef, cod and milk.  Creatine supplements are often taken by body builders to develop more muscle mass. There is some evidence that creatine may increase muscular strength during short periods of high-intensity short-term exercise. It may also help increase muscular strength in people with muscular disorders.  However, there is no evidence that creatine accelerates fat metabolism.

It is important to note that people taking creatine should not consume more than 2g to 5g per day.  Furthermore, people with kidney disorders should not take creatine.  Lastly, there is some evidence that suggest caffeine may negate some of the effects of creatine.   For more information on creatine supplements before and after workout please talk to your Nutrition for You coach.

Whey Protein

Whey protein is the liquid material created as a by-product of making cheese.  It is equivalent to the protein quality of low-fat and fat-free dairy products and lean cuts of meat.  Taking whey protein in moderation is perfectly fine for healthy individuals.  There are no known adverse side effects.  It is always best to get your protein allowance from whole food sources, however, whey protein can be a good supplement to take after working out.  Whey protein by itself will not build muscle mass but it will help replace protein in the body after strength training.

Remember that it is always best to get all of the necessary vitamins, minerals and nutrients from whole foods first.  The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.   Nutrition for You can put together a plan tailored to meet all of your nutritional needs.   If you are interested in building muscle mass please talk to your Nutrition for You coach.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

References

1. Fragakis, Allison Sarubin. Popular Dietary Supplements. American Dietetic Association, 2003.

2. Whitney, Elie and Rolfer, Sharon Rady. Understanding Nutrition. California, Thompson Higher Education, 2008

3. Ghirlanda, et al., Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study, Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.

Recently The New England Journal of Medicine released a two-year study on the Comparison of Weight-Loss diets with Different Compositions of Fat, Protein, and Carbohydrates.

Popular media outlets took this 2 year study and drastically over-simplified the findings into something as simple as “Reducing Calories leads to weight loss regardless of what you eat.”  Look at these sample headlines from a quick search on the web.

“Weight loss bottom line: Fewer calories Carbohydrate, protein, or fat content doesn’t play a key role” – Harvard Science

“Diets That Reduce Calories Lead to Weight Loss, Regardless of Carbohydrate, Protein or Fat Content” – Science Blog

“Fewer Calories Equal Less Weight, Regardless of Carb, Fat, or Protein Content” – Medscape by WebMD

“Study of diets shows what truly counts: calories” – LA Times

The study results included great information that confirms what Nutrition for You experiences with our members  However, by over-simplifying this important study into simply cutting calories to lose weight, we’ve lost many very important details. This study is not giving the green light to eat whatever you want as long as it reduces calories.

Here is what you should know

1. This study was not only about counting calories

The subjects were divided into four groups and were given a macronutrient distribution (ratio of carbohydrates, protein, and fat) to follow throughout the study. The study showed that regardless of the macronutrient distribution; everyone lost weight.   All four diets had a 750 calorie deficit with different nutrient composition of calories.  None of the study groups were just counting calories.

2. Important facts were all but ignored by most reports on this study

One important fact ignored by most was that all diets were required to eat 20 grams of fiber per day, they used whole grains for the carbohydrates and saturated fats were at 8% or less.  All diets were considered “heart healthy” diets so it is natural that someone eating a heart healthy diet will experience those benefits.

3. Record Keeping and Counseling was part of the study

All participants were doing record keeping and participants either had group or individual counseling sessions.   The study demonstrated that those that participated in group or individual counseling sessions, lost more weight.

4. The study ignored the quality of the weight loss, and the long term sustainability

The study only reported weight loss and did not look at muscle retention and fat loss. The quality of the weight loss does matter in the long run.

You can’t simply reduce and count calories.  If you were to simply do that you could have a slice of pizza and four chocolate chip cookies and meet your calories for the day.  With this scenario you would be lacking vital nutrients, including protein, which will decrease your metabolism in the long run.

Participants only exercised 90 minutes per week and the type of exercise (cardio or weight training) was not reported.  As a result the study ignored the relationship of macronutrient distribution and how it contributes to muscle mass retention while losing weight.

5. The study makes a very important point for weight loss.  Losing weight is 80% nutrition and 20% exercise

The participants were only asked to perform 90 minutes of moderate exercise per week.  The fact that very little exercise was required to obtain weight loss benefits demonstrates that the majority of your weight loss occurs because of what you eat and not how much you exercise.

Our experience and our opinion

Nutrition for You’s experience validates the actual study, but not the way much of it was portrayed in the media. This study validates and reinforces what Nutrition for You does every day.  We have always known that weight loss occurs because of a deficit of calories.  However unlike the reports of this study we recognize and address all aspects of your nutritional well-being.

Our program starts and continually works with our members to determine the amount of energy (calories) your body needs each day.  Once we understand your caloric needs we find the right calorie deficit to help you lose weight.  We go beyond simple calorie reductions to make sure you are getting the right balance of nutrients carbohydrates, protein, and heart healthy fat so that your body has everything it needs for proper brain function, muscle retention, fat loss, and healthy nutrition.

As with the study participants we provide tools to our members such as  record keeping, and personalized support by our expert nutrition staff.  In addition we teach you lifestyle changes and self awareness in your eating habits.  These tools are incredibly important in the long run.  Losing weight is not enough. If you do not keep the weight off, then you will lose all of the benefits of your weight loss.

In conclusion, understand that you must eat a healthy balanced diet with a deficit in calories for weight loss that takes into account more than just your calorie count.

Second, the meat and vegetarian meat group which includes very lean meats (VLM), lean meats (LM), medium-fat meats (MFM) and high-fat meats (HFM.)  Last but not least, is the fat group.

The serving sizes are determined according to their macronutrient composition: amounts of carbohydrates, proteins and fats. Therefore, each serving size within each food group has about the same amount of carbohydrates, proteins, fats and calories. However, within each food group you will find foods with a higher fat content. For example, all types of milk contain about 12 grams of carbohydrates and 8 grams of protein but the fat content varies according to the type of milk (1% milk, 2% milk, and whole milk).  Also items from the meat and vegetarian meat group contain the same amount of protein, 7 grams per serving, but the fat content varies according to the type of meat (VLM, LM, MFM and HFM).

For more information about the main food groups and the MV Allowances Method, sign up for a free consultation with one of our Nutrition Coaches by following this link.  We can customize a meal plan specifically for you and your weight goals.