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Is obesity all in the mind?
By Dr. John Briffa on 03/15/2011
Dr. Briffa is a former columnist for the Daily Mail and the Observer, and is a regular contributor to newspapers and magazines. He is a former recipient of the Health Journalist of the Year award in the UK. He has written 6 books on the subject of nutrition and natural health and has been a major contributor to 3 others.
I’ve written before about the fact that many people in the area of obesity research have the opinion that obesity is simply the result of eating more calories than the body burns through metabolism and activity.
My position, and that of a growing number of researchers, is that there’s more to obesity than calorie balance, and that body weight and fat mass is regulated by a complex system that involves an array of hormones and feedback mechanisms.
In recent months I’ve become interested in the potential role of a hormone by the name of leptin in obesity. I actually ‘got my brain round’ leptin by reader the blog of Dr Stephen Guyenet, who researches the ‘neurobiology of body fat regulation’. You can read his blog here.
Leptin’s main site of action appears to be the brain (hence the title of this post). Specifically, leptin acts on a part of the brain called the hypothalamus. It’s only the size of an almond, but the hypothalamus controls key bodily functions including hunger, thirst and sleep.
Leptin acts on the hypothalamus and does two main things:
- It speeds the metabolic rate
- It reduces hunger
Leptin sounds like a good thing to have around if we’re looking to maintain a healthy weight. Where can we get some? Leptin is actually secreted by fat cells (chemicals like leptin that originate in fat cells are termed ‘adipokines’). As we put on weight and fat, leptin levels generally rise. The action of leptin on the brain results in us eating less and gives a boost to our metabolism. These effects bring weight down again. As fats stores diminish, leptin levels come down and so we eat a bit more and burn a bit less.
Many researchers believe that leptin plays a key role in the regulation of the body’s weight and fat stores. Some have theorised that as long as leptin does its job properly, there’s no need to consciously control weight. Those individuals who eat what they like and maintain a steady weight probably have, among other things, a well-functioning leptin system.
But, and it is a big but, there is evidence that leptin doesn’t always do its job properly.
One reason for this can be inflammation in the hypothalamus. As a result, leptin doesn’t register so well here, and as a result the body is allowed to be ‘fatter’ than it would ordinarily be. Another reason why leptin may not do its job is because it can fail to get into the brain properly. The general circulation and brain as separated by a type of ‘filter’ known as the ‘blood-brain barrier’. Transport of leptin across the blood-brain barrier is inhibited by blood fats known as triglycerides. Triglycerides are formed in the liver and the major stimulus for their secretion is the consumption of carbohydrate. Eating carbs that cause spikes in blood sugar also stimulate inflammation.
Regular readers know that I am, generally, a fan of carbohydrate-controlled eating. Such diets can help to lower levels of insulin (the chief fat storage hormone) and tend to sate the appetite more effectively than diet low in fat and consciously restricted in calories. It seems another way these diets might help individuals lose weight is by allowing leptin to do its job.
Printer-friendly versionAbout the author
Dr. Briffa is a former columnist for the Daily Mail and the Observer, and is a regular contributor to newspapers and magazines. He is a former recipient of the Health Journalist of the Year award in the UK. He has written 6 books on the subject of nutrition and natural health and has been a major contributor to 3 others. Dr. Briffa lectures internationally to corporations, members of the public and health professionals, and is a regular guest on radio and TV.
You can read more at www.drbriffa.com.
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Comments
John Wagoner of Davis
It seems strange to me that the author makes no mention of the authoritative treatment on this subject by Byron J Richards, Mastering Leptin, now in its third edition. Though repetitive, this 400 page books has 845 numbered references to the scientific literature supporting the authors contentions on how to manage your nutrition with regards to leptin and other hormones. Furthermore, Richards adds credibility in my thinking, by not once plugging his own line of supplements, even though he has much valuable discussion of the use of supplements to manage weight loss, leptin, and related hormones. If you really want to know this subject, read Mastering Leptin.
Anonymous
Give a fat man a maximum of 20 grams of carbs a day and let him eat all the fat and protein he wants...........fat man no more.
Peter Hartman
Weight loss is really about calories in- calories out. But of course, people can have conditions that change the algebra. And we can fix those conditions, for the most part, through rational exercise and proper nutrition.
Anonymous above has a good suggestion- stop with the starchy carbs. Eat fibrous carbs and plenty of lean protein and quality fats. Eat 5 small meals per day to avoid snacking.
Count calories. Calculate your basal metabolic rate and your needed calories per day and subtract 500 calories. This will give you a slow weight loss of 1 – 2 pounds per week. Make sure that you include your liquid calories in your totals.
Digit
Peter... What do you, as in - Peter Hartman - call "quality fats"
I have for the last 3 years been eating a traditional diet, low carb and very little fruit and in fact go out of my way to eat saturated fat, whether it be animal or coconut derived. I love it... I thrive on it and at 53 I am the healthiest I have ever been, my weight is a little above what I would like but is steady and OK in the grand scheme of things. For a type 2 diabetic, all bloods are great... (and no meds)
As for calories, I don’t count them, I just eat what I think is a reasonable amount for the effort I will put in that day. Any oil created in the last 100 years (which is most "acceptable" oils are all out, soy products in any unfermented form are out and processed food is out... Now... what do you call "quality fats"?
Lori
Weight gain, weight loss, is NOT just about calories in or calories out. Sure, if you cut 500 calories and exercise your butt off and you'll lose weight. But who can maintain that? The problem is insulin. The more we make, the more fat we store. I'm with Digit on this. I, too, eat plenty of saturated fat. Not gobs of steak fat or whatever, but fairly liberal amounts of pasture butter (just got some from grass fed cows in Ireland - OMG!), eggs (yolk intact), hard cheeses from grass fed animals, whole yogurt and kefir, and skin-on chicken thighs from pasture fed organic local chickens. And I can't forget the local bacon (yum) and use very small amounts of the fat for cooking greens. Interestingly, once I started eating this way a few years ago, and ditched the cereals, pastas, and low-cal, low-fat versions of real fat foods, I never had to worry about counting calories. I've exercised regularly for over 30 years, and still do. It's kept me in good shape, but didn't seem to make a difference in terms of weight. Our appetite will be controlled naturally with fats and proteins. Add tons of vegetables, beans, and nuts. Counting calories is tedious and stressful (who needs more cortisol?) and completely unnecessary if we eat REAL food, including fats.
Anonymous
I'm the same anonymous from above,
I lost 40 pounds two years ago while eating 4,000+ calories a day on the Atkins diet. Lot's of butter, lot's of steak, burger, eggs, spinach, vegetables. I used to walk everyday before the diet, but because of long work hours I quit walking and was/am pretty sedentary during and after the weight loss.
Blood sugar levels are the key to weight loss.
After the weight loss phase that has a 20 gram net carb limit, you can begin to reintroduce quality carbohydrates...fruits, beans, etc......
I find I can keep the weight off by staying in the 60-80 gram per day net carb range and still eat any and everything else I want. If I overdo it and go up 5 pounds or so, I get back on the 20 net gram limit until the weight's gone.
Of course I take a multi vitamin/mineral and several other supplements......fish oils, resveratrol, enzymes, D3, magnesium.......I feel great.
Biloggirl
I think.. its mind over matter. When I feel like eating, I drink first.
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