Interesting article by
Dr. Arya Sharma, M.D.
who blogs at
"Dr. Sharma's Obesity Notes",
and
who is a Source that I respect.

 Do Low-Calorie Sweeteners
Affect Energy Intake
Or Promote Weight Gain?
by Dr. Ayra Sharma, M.D.

"Yesterday, I posted about the interesting study by Madjd and colleagues suggesting that drinking water may be better for weight loss than drinking diet beverages.

But what exactly is the evidence that low-calorie sweeteners (of which there are many) may actually have non-caloric effects on energy intake or body weight?

This is the topic of a systematic review by Peter Rogers and other members of the European International Life Sciences Institute published in the International Journal of Obesity.

The authors assessed both animal and human studies involving the consumption of low-calorie sweeteners in conjunction with an ad libitum diet.

In 62 of 90 animal studies exposure to low-calorie sweeteners did not affect or decreased body weight. Of 28 studies that did report increased body weight, 19 compared compared low-calorie sweeteners with glucose exposure using a specific ‘learning’ paradigm.

In humans, 12 prospective cohort studies found inconsistent associations between the use of low-energy sweeteners and body mass index, with overall minimal effects at best.

A meta-analysis of short-term randomized controlled trials (involving 129 comparisons) showed reduced total energy intake for low-calorie sweetener versus sugar-sweetened food or beverage consumption before an ad libitum meal (about −94 kcal per day), with no difference versus water (−2 kcal per day).

These findings were consistent with energy intake observations in sustained intervention randomized controlled trials (10 comparisons), a meta-analysis of which (with study durations ranging from 4 weeks to 40 months) showed that consumption of low-calorie sweeteners versus sugar led to relatively reduced body weight (nine comparisons), and a similar relative reduction in body weight compared to water (three comparisons).

Thus, contrary to what is often stated in popular media or even by some experts, there is little if any evidence either from animal or human studies that the use low-caloric sweeteners has any measurable impact on energy intake (other than reducing total caloric intake) or body weight.

Thus, the authors conclude that

“Overall, the balance of evidence indicates that use of low-energy sweeteners in place of sugar, in children and adults, leads to reduced energy intake and body weight, and possibly also when compared with water.”

Obviously, even this analysis is not going to silence the sceptics, who will continue to claim that somehow low-calorie sweeteners are still messing up your energy intake or metabolism.

However, it may be fair to conclude that if indeed such effects exist, their magnitude is likely marginally and of doubtful clinical significance.

I will continue recommending that my patients do their best to replace sugar with non-caloric sweeteners if giving up their liking for sweet foods or beverages is not an option."

See
Article
Below

Diets of Exclusion
                    by Matthew Bowen - (Edited portions of an article written in 2012.)

Gary Taubes, Ray Peat, and Dean Ornish walk into a restaurant.

Taubes – “I’ll have a 18oz steak fried in butter, and a glass of water.”

Peat – “I’ll have a 6oz steak, and a coffee with 8 pounds of sugar in it. Also, bring me the dessert menu.”

Ornish – “I’ll have 150kcal of salad to start, a 4oz filet of fish, 300kcal of whole grain pasta, and hold the dessert”

They sat around for a bit longer, and when the food came they started to lace into each other.

Taubes – “Look at you two! You’re gonna get so fat because of insulin. Whole grains and sugar! LMAO! WTF!” (I assume Gary talks in acronyms in daily life, I don’t know why).

Peat – “Are you kidding me? Look at all that fat, protein and iron! You realize iron and mortality curves are identical, protein is inflammatory and fat suppresses metabolism! And you, Ornish, look at all those PUFAs – enjoy your lipid peroxidation!”

Ornish – “Look at your meals! Processed sugar and saturated fat! You two are headed for an early grave! Arterial plaque, cholesterol, etc.”

They finished up their respective meals while exchanging hateful glances. When they walked out the door together, a good Samaritan driving a bus smashed into the entrance of the building and killed them all. They all ironically died at the same time. And the world was better for it. The End.

Diets of Exclusion: Please Die. What exactly do I mean by diets of exclusion? Well, I’m talking about diets whose resounding message is that of restriction: Don’t eat these foods or you will die young/be inflamed/get cancer/grow a sixth toe/have an allergy/etc. A low-carber will tell you to avoid all carbs. A Paleo-er will tell you to avoid all modern foods. A Peatarian will tell you to avoid polyunsaturated fats. An IFer will tell you not to eat before your 18 hour fast is up. A Certified Dietician will tell you to not eat saturated fats and restrict caloric intake. The list goes on. All of these recommendations are those of exclusion. DO NOT DO (INSERT BEHAVIOR).

We look at two-thirds of the population and we see excess fat lining people’s waist. It’s no wonder our first instinct is “Holy crap! They need to restrict…. something!” I mean, being fat and unhealthy is a symptom of excess right? They ate too much of everything and got that way, right? Wrong.

When your resounding message is “Oh, you know that thing you love? Yeah, stop it” we’re bound to run into resistance.  Fear is a powerful motivator, but it’s hard to be afraid of a greasy burger and fries. Love is an even better motivator, and it’s way easier to convince people to love something new than to hate something they already love.

The author of this edited article is Matthew Bowen who, in 2012, did some bodybuilding while he was a university student and researcher for an endocrinologist. His research focus was on the reversal of inflammatory and endocrine progression through the states of obesity,  metabolic syndrome, and Type II diabetes – particularly the processes involved in iron regulation. 

Body of Truth: How Science, History, and Culture Drive Our Obsession with Weight — and What We Can Do about it, by Harriet Brown (2015)

Body of Truth is an inspired and inspiring well-researched book about our cultural obsession with weight, our fetishization of thinness, and our demonization of fat. It is a compelling read which will make us think more deeply about the attitudes we have about our bodies and our health.

Over the past twenty-five years, our quest for thinness has morphed into a relentless obsession with weight and body image. In our culture, "fat" has become a four-letter word. Or, as Lance Armstrong said to the wife of a former teammate, "I called you crazy. I called you a bitch. But I never called you fat."

How did we get to this place where the worst insult you can hurl at someone is "fat"? Where women and girls (and increasingly men and boys) will diet, purge, overeat, undereat, and berate themselves and others, all in the name of being thin?

As a science journalist, Harriet Brown has explored this collective longing and fixation from an objective perspective; as a mother, wife, and woman with "weight issues," she has struggled to understand it on a personal level. Now, in Body of Truth, Brown systematically unpacks what's been offered as "truth" about weight and health.

Starting with the four biggest lies, Brown shows how research has been manipulated; how the medical profession is complicit in keeping us in the dark; how big pharma and big, empty promises equal big, big dollars; how much of what we know (or think we know) about health and weight is wrong. And how all of those affect all of us every day, whether we know it or not.

The quest for health and wellness has never been more urgent, yet most of us continue to buy into fad diets and unattainable body ideals, unaware of the damage we're doing to ourselves. Through interviews, research, and her own experience, Brown not only gives us the real story on weight, health, and beauty, but also offers concrete suggestions for how each of us can sort through the lies and misconceptions and make peace with and for ourselves.

The video below is an example of determination in dealing with a desire for food.

Things Cats Do
that would be Creepy
if We did them.

See Below

See Below
for
article and video about
Effortless Change

The Secret of Effortless Change
         by Michael Neill, author of Inside Out

Over the years I've received emails from numerous people reporting spontaneous and surprising (to them) changes in their habitual behavior. One person described giving up alcohol after nearly 30 years of dependency; another stopped smoking without any particular effort after numerous failed attempts; a third noted a sudden interruption in their use of illicit substances.

Despite the dramatic changes each one of them were experiencing, there was something almost anti-climactic about the way the changes came about. For each of them, the long-awaited behavior change happened simply because "they didn't fancy it anymore."

And this is the reality behind all human behavior:

We do what we do because it seems like a good idea at the time; when we see things differently, we do different things.

This also points to the futility of attempting to change our behavior without first having something new occur to us about what it is we want to change. Even if we succeed in the short term, giving up our bad habits or willing our way into new ones, the moment our focus shifts and our effort dips, we'll slip right back into doing things the way they've made sense to us all along.

And it raises an interesting question:

If a lasting change in behavior is inevitably the result of an insightful change in seeing, can we reverse engineer the process and change our behavior by deliberately chasing insights into the thinking behind it?

Unfortunately (or perhaps fortunately), it doesn't seem to work that way. When we look for insights into our own behavior, we inevitably wind up with "explanations" - very good reasons that explain to us why we behave the way we do. It's because of our parents, or our lack of parents, or the neighborhood we grew up in, or the way people like us are treated in society. Or perhaps it's our brain chemistry - our depressive/anxious nature, or our physical limitations, or a personal history that "if you only knew what I'd been through in the past you wouldn't make light of what I'm going through now".

The problem with all these explanations is that while they may be real, they're not true. Or to put it another way, they're accurate but not causal.

This is why insights that are truly transformative are almost never about your life - they're about the nature of life itself.

When we try to get insights into our own lives, we inevitably get caught up in a web of our own psychology, beating ourselves up for our behavior on the one hand while desperately attempting to justify it on the other. But when we swim upstream and take a look at the the principles behind life itself, we can see beyond our own psychology.

What people see when they look into this direction is unique to them but remarkably consistent in nature:

1. They sense a larger energy that they are a part of but not in charge of. Whether they call this energy God, or spirit, or the life force, or Universal Mind, there's something about connecting with this deeper power that both humbles us and gives us hope.

2. They catch a glimpse of what it is that allows us to see. Whether they call this capacity awareness, or mindfulness, or realization, or Universal Consciousness, gaining insight into the nature of it is like looking into the inside of your skull from the backs of your eyeballs - impossible to describe but incredible to experience.

3. They intuit something about separate realities -- what it is that creates our moment to moment experience of life. Whether they think of this differentiating force as creative potential, the divine (hidden) storyteller, or the power of Universal Thought, when people turn away from attempting to control the content of their thoughts and begin to grasp the miracle of the fact that we think, life becomes far more fluid and we tap into a deeper compassion for ourselves and others.

And when we return to our lives with this new depth of understanding, we find that while our circumstances haven't changed, the person experiencing those circumstances fundamentally (and effortlessly) has.

Here's a seven minute cartoon adapted from my radio show that points out how this works though the metaphor of a world filled with scary dragons. If you're wrestling with a habit of your own right now, you might want to click play, relax, and see what comes to mind...