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For individual student use only: please do not copy or distribute. Copyright T. Colin Campbell, 2012

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with Dr. T. Colin Campbell


This lecture will cover the following topics

1.  Introduction

2.  Overweight and Obesity in Children

3.  Overweight and Obesity in Adults

4.  Proposed Solutions

5.  Will it Work for Everyone?

6.  The Role of Exercise

7.  Closing Remarks on Obesity

8.  Overview of Diabetes

9.  Complications Due to Diabetes

10.  There is Hope

11.  Findings from the Seventh Day Adventists

12.  Intervention Research on Diabetes

2


Staggering Statistics

▸  2/3 of adult Americans are overweight

▸  1/3 of adult Americans are obese

▸  1/2 of overweight adults are obese

3


Emergence of an Epidemic

4


The Body Mass Index (BMI)

The body mass index is:

▸  The standard expression of body size

▸  BMI = kg/m²

▸  Overweight = BMI above 25

▸  Obese = BMI above 30

5


Calculate Your Own BMI

6


Overweight Children

▸  ~15% of youth 6-19 are overweight

▸  ~15% are at risk of becoming overweight

▸  Medical problems now seen in young people ▸  high cholesterol

▸  heart disease

▸  atherosclerosis

▸  glucose intolerance

▸  high blood pressure

▸  sleep apnea

▸  etc.

7


The Impact of Obesity

▸  Causes practical, everyday problems ▸  reduces physical

activity

▸  causes difficulty with routine tasks

▸  Indicates diseases to come ▸  diabetes, cancers,

heart disease

8


Medical Care Costs

Costs attributed to obesity:

▸  $100 billion/year

▸  $30-40 million out-of-pocket to keep weight off

Why are so many people overweight or obese?

9


Losing Weight Is A Challenge

▸  Personal difficulties

▸  Poor information about diet

▸  A toxic food environment

▸  Sedentary lifestyles

We need a new solution.

10


Practical Solutions

1.  A whole food, plant-based diet

2.  Regular exercise

▸  These are long-term lifestyle changes, not quick fixes

▸  Natural consequences:

▸  healthy weight maintenance

▸  long-term health

11

Vegetarians or vegans 10-30 lbs slimmer!


Plant-Based Diet and weight Loss Studies

▸  Eating unlimited low-fat, whole, plant-based foods, people lost an average of 17 lbs in 3 weeks

▸  Pritikin Center: 4500 clients lost 5.5% of body weight in 3 weeks

▸  Other weight loss results from intervention studies: ▸  2-5 lbs lost after 12 days

▸  10 lbs lost in 3 weeks

▸  16 lbs lost over 12 weeks

▸  24 lbs lost after 1 year

12


Will it Work For Everyone?

▸  Not if we continue to consume processed foods like refined carbohydrates and added fats

▸  Diet must be based on whole foods

13


Is Diet Enough?

▸  Weight loss may be elusive without physical activity

▸  Long-term weight maintenance is a lifestyle practice, not a short-term change

14


Long-Term Benefits

▸  Study of 21,105 vegetarians and vegans found BMI was “…lower among those who had adhered to their diet for five or more years.”

▸  Not just for quick weight loss, but for long-term health

15


What About Calories?

Calorie counting is too simplistic – the type of food consumed is more important.

▸  Whole food, plant-based eaters: ▸  may eat slightly fewer

calories

▸  spend more time eating

▸  eat greater volume

▸  A whole food, plant-based diet is high in carbohydrate, low in fat

▸  4 kcal/g in carbohydrate, 9 kcal/g in fat

▸  Greater fiber in plant-based diet helps us feel full

16


Beyond Calorie Reduction

Counting calories is not enough

17


Beyond Calorie Reduction

▸  Short-term calorie restriction may lead to temporary weight loss, but cannot be sustained

▸  Weight loss from whole food, plant-based diet not entirely due to calorie reduction ▸  vegetarians consuming more calories than meat eaters are

still slimmer

▸  rural Chinese ate a plant-based diet with more total calories, but were still slimmer than Americans

18


What’s The Secret

Thermogenesis:

▸  The production of body heat during metabolism

▸  Vegetarians have slightly higher rates of metabolism at rest

▸  Small increase in metabolic rate à significant increase in calories burned

▸  50 kcal/day shed as body heat = 8-10 lbs body weight lost per year

19


The Benefits of Regular Exercise

20

▸  15-45 minutes per day will maintain body weight 11-18 pounds lighter

▸  Combining diet and exercise to control body weight really works!


Exercise Findings in Experimental Animal Studies

▸  Rats eating 5% protein diet (as compared to a 20% protein diet):

▸  had lower cholesterol, less cancer

▸  lived longer

▸  ate more calories but stayed slimmer

▸  voluntarily exercised more

21


A Plant-Based Diet Keeps Weight Down

22

▸  Causes calories to be discharged as body heat (thermogenesis)

▸  Encourages greater physical activity

Diet and exercise operate in harmony to achieve the same result


Closing Remarks on Obesity

▸  Diet potions may deliver weight loss at the expense of health

▸  Obesity is not a separate disease

▸  We can control obesity without changing our genes

23


Diabetes Statistics

▸  Diabetes occurs hand-in-hand with obesity

▸  33% increase in incidence from 1990-1998

▸  Over 8% of Americans now diabetic

▸  Over 150,000 young people diagnosed

24


Type 1 vs. Type 2

Type 1

▸  More serious

▸  Develops in children

▸  Used to be referred to as “juvenile-onset”

▸  5-10% of cases

Type 2

▸  Less serious

▸  90-95% of cases

▸  Used to occur in adults, ages 40 and up

▸  Used to be referred to as “adult-onset”

▸  45% of new cases in children are now type 2

25


Diabetes Mechanisms

▸  Starts with a dysfunction of glucose metabolism

▸  Type 1: Patients have lost ability to produce insulin

▸  Type 2: Patients have lost control of blood glucose levels, leading to insulin resistance (stems from dietary habits)

26


Complications of Diabetes

27


Complications of Diabetes

▸  Leading cause of end-stage kidney disease ▸  over 100,000 diabetics had

dialysis or kidney transplantation in 1999

▸  60-70% of diabetics suffer mild to severe nervous system damage

▸  Over 60% of all lower limb amputations occur with diabetics

▸  Increased frequency and severity of gum disease that can lead to tooth loss

▸  Pregnancy complications

▸  Increased susceptibility to illnesses

▸  Death

28


Impact of Diabetes

▸  Drugs offer no cure

▸  Diabetics face a lifetimes of drugs and medications

▸  Economic toll: over $130 billion a year

29


There Is Hope

▸  Diet has an enormous influence

▸  Diet can prevent and reverse type 2 diabetes

30


Diabetes, Fats and Carbohydrates

31


Diabetes and Obesity

32


Seventh-Day Adventists

▸  Encouraged to avoid meat, fish, eggs, coffee, alcohol, and tobacco

▸  Half of Adventists are vegetarian, but 90% of that half still consume dairy and eggs

▸  The other half are moderate meat-eaters

▸  These two-diets are not that different, but…

33


Vegetarian Adventists Healthier

Compared to meat-eating Adventists they have:

▸  Half the rate of diabetes

▸  Half the rate of obesity

34


More Diabetes Research

▸  Looked at the effects of high-fiber, high-carb, low-fat diet alone on T1 and T2 diabetics

▸  After 3 weeks, T1 diabetics lowered insulin medication by 40%

▸  Of 25 patients with T2, 24 were able to discontinue medication during study

35


Cholesterol and Diabetes

▸  In a study of 14 lean diabetics, total cholesterol dropped 32% in just 2 weeks

▸  Cholesterol stayed low as long as people continued consuming high-carbohydrate, low-fat, plant-based diet

36


Research From the Pritikin Center

▸  Studied effects of a low-fat, plant-based diet + exercise on a group of diabetic patients

▸  Of 40 patients on medication at the start, 34 were able to stop medication after 26 days

Diet has a profound effect on both obesity and diabetes.

37

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