In a recent interview, Dr. Oz gave three tips to stay healthy in 2012. They included how to stick to a resolution, eating more safflower oil and something called ‘carbohydrate cycling’. So what’s the deal with these three solutions brought to us by our good friend Dr. Oz?
Sticking out your New Year’s resolution
Dr. Oz encourages his viewers to make New Year’s resolutions, but he attaches some conditions when making them. First he noted that when making a resolution one should tell other people to help keep you accountable, pick a reasonable time line and finally, they should be reasonable goals. A common theme with resolutions is to lose weight. People make this resolution and then next year they have gained 5 pounds and are making the same resolution again. The problem is that they don’t tell anyone about their plans and they have no timeline to lose the weight on.
Why should you tell your friends and family about your plans to lose weight? This process helps you stay accountable. When losing weight it is so important to have a support system. It is also vital to have an accountability system. It can be very easy to fall off the wagon when losing weight. Having people that inquire about your weight loss can be a great motivator to sticking with the plan.
Setting a date is a vital step in any goal planning process. If you have set a goal without a date it is impossible to say how far you have to go toward reaching that goal. Also dates give goals a sense of urgency. Feeling the impending deadline is a great motivator and it gives us a reason to work hard to achieve the goal.
The last step in setting the resolution may be the most important. Make the goal reasonable. I have become a victim many times of setting goals that are almost unachievable. If you set a weight loss goal it may be tempting to use the examples of those people on shows like The Biggest Loser or Extreme Makeover: Weight Loss Edition. The thing to remember when comparing your goals to the results achieved on shows like this is that these people had entire teams of people supporting them. They also did nothing else but working on their weight loss goal. When thinking in terms of weight loss a typical healthy weight loss rate will be 1-2lbs a week.
Another thing that Dr. Oz suggested was the incorporation of safflower oil into the diet. Safflower oil is a great source of Conjugated Linoleic Acid (CLA) CLA. CLA has been shown to have positive associations with lower body fat percentages. The higher the CLA in the diet the lower the body fat percentage was likely to be. There was another study that found that the higher the Conjugated Linoleic Acid diets also had decreased fatigue and increased usage of fat for energy when exercising.
The results of the studies centered on CLA are rather impressive. Usually when a “super food” hits the market there is little science to back up the claims. This really isn’t the case here. Safflower oil replaced for other cooking oils could really help a person in reducing weight. Safflower oil is not the only source of conjugated linoleic acid though, things like grass fed animal meats, milks and butters have high concentrations of CLAs and other great nutrients like Omega-3 fatty acids. In addition to grass fed animals another source that Dr. Oz recommends is sunflower seeds. These also have high amounts of CLA and Omega-3. If you cannot find safflower oil in your supermarket there are plenty of retailers online who have seen the benefit of this food and would be happy to become your supplier.
Not only has safflower oil been associated with weight reduction but another study found it was linked to other amazing health factors. After supplementation for 16 weeks the oil had positive results with raising good cholesterol numbers, insulin levels and inflammation in postmenopausal women who had Type-2 Diabetes. It is clear that the benefits of daily supplementation of this oil are well worth the change in diet. We can thank Dr. Oz for bringing it to our attention.
Carbohydrate cycling is not a new diet technique by any means. This method of fat reduction has been in the bodybuilder’s arsenal for years. The basics of this are to have low carb days and high carb days (some of these diets even advocate no carb days). Carbohydrates are often associated with grains and other sugars. Most fruit is also a form of carbohydrate.
Carb cycling works by tricking your body. Our bodies have evolved over time to manage in times of scarcity of food through the storage of fat and reduction in metabolism. What this means is that when calories are reduced the body slows the metabolism so that it may store more fat in fear that a time of famine or food shortage is coming on. This is why as people diet it may seem that the less they eat the more weight they gain.
Carb cycling (also called calorie shifting) does not let the body predict the amount of calories or type of calories that a person is going to get by keeping the calorie number and carbohydrate content different. Since carbohydrates are the source of most calories in western diets the days where carbohydrates are restricted are days when calories are going to be fewer.
For body builders when attempting to burn fat they will do any number of low carb days ranging from 4 to 1(low carb, low carb, low carb, low carb, high carb) off to every other day (low carb, high carb). Dr. Oz recommends the every other day method for those seeking to reduce their body fat percentages. This is probably because most people are not seeking to gain large amounts of muscle when dieting and do not need the high amounts of protein that a body builder may need.
Have A Healthy 2012 And 2013
All-in-all Dr. Oz has provided us with astounding advice. These three things can help not only meet the goals that we set; but will also enable the goals that are set to be met with greater ease. It is important when tackling any health issue like weight loss to have the right arsenal of tools. These three tools are definitely a great start.
The effects of conjugated linoleic acid (CLA) on body composition… http://www.springerlink.com/content/kg3v662l6496251g/
Ingestion of CLA activates β-oxidation and causes loss of body fat in rodents… http://www.springerlink.com/content/42640gg45w00m894/
A dose of safflower oil each day might help keep heart disease at bay… http://www.disabled-world.com/fitness/nutrition/fats-oils/safflower-oil.php
Carbohydrate Cycling: What You Need To Know… http://www.bodybuilding.com/fun/par30.htm