Cutting Edge Nutrition - The Stunning Research Making a BIG Impact on Weight Loss Results by Danni Roberts

The Stunning research making a
big impact on weight loss

Nutrition Today
• THERE IS NO MAGIC BULLET!!
• Exciting and fascinating
• Lots of change, with a constant flow of new
research and “fad diets” = misunderstanding and
confusion
• Consumers deciding one fad diet is the golden
rule
• Everyone is different. The way genes interact with
nutrients from the food is different for everyone.

Nutrition Today
• The devastating facts
Diabetes has increased over 1000% in 25 years
Obesity in under 40 years old is 6 times higher than in the 1990’s
32% of us reach the age of 65 “healthy”
NZ treasury 2011 said “total cost of ill health is $13 billion a year”
Biggest cancer growth is 20 -34 years of age
Diet will be the #1 cause of female cancer deaths by 2016

Why Calories in doesn’t equal calories
out
There’s a lot more to
weight loss than this!!!
I have had clients coming to me saying “I just can not seem
to lose weight no matter what I do! I have counted my
calories and I’m having less than what I’m exercising”.

Can eat crap, low nutrient dense foods, full of processed and artificial
ingredients.

out

out

Can eat this for 2000cal (equiv 20 points) to lose weight in a calorie deficit but.....

WHERES THE NUTRIENTS!!!!!

out
DID YOU
KNOW THIS IS
WHAT YOUR
BODY
ACTUALLY
LOOKS LIKE
Your body is
made up of
Zillions of cells
like these!

out

AND THOSE CELLS MAKE UP THESE BODY TISSUES AND ORGAN SYSTEMS

out
• Example
Cheese scone vs Chicken Rice salad

COMPARING BOTH 350CAL BUT WHICH ONES IS MORE NUTRIENT DENSE??

out
• Focusing on calorie deficits alone:
can lose focus on intakes of crucial nutrients
resulting in more health problems like poor
digestion, hormonal imbalances, and a slower
metabolism
Over time have go backwards (put on more
weight again) and don’t know why or plateau on
weight loss

out
• Take away message:

All calories are not equal. We can not simply
say sustainable weight loss will occur with the
lack of nutrients needed to work the body
systems that aid weight loss by just being in a
calorie deficit.

The Facts on Fats
• Fat has been getting a bad rap
out goes real fat in comes low fat
products

The Facts on Fats
• Now more than ever does research suggest
that the fat bulge is a product of too much
sugar in the diet.
chain reaction: high blood glucose
increased
insulin production (a fat storing hormone)
central fat deposition

With the possibility of the onset of type two diabetes
(insulin resistance).

The Facts on Fats
• Every cell contains this...

The biochemistry of nutrition, isn’t it
beautiful!! THIS IS HOW OUR FOOD IS
CONVERTED TO ENERGY!

The Facts on Fats
• You seen what goes on in the cell, now what if
I told you every cell is made of fat!

The Facts on Fats
• Fat soluble vitamins DEKA
• Hormones
• Nervous system

The Facts on Fats
• We need to be eating fat to know how to
metabolise it!
On average we need 1g/kg of fat a day to keep
everything functioning soundly
e.g. 70kg of body weight = 70g of good clean food
fats a day.
Of this no more than 10g should come from
saturated fat.

The Facts on Fats
You know how I mentioned earlier
about sugar being the main
contributor to weight gain and fat
here’s the irony for you........
Good fats increase satiety
Fats are slower absorbing, can stabilise
blood sugar levels and insulin production

REDUCING SUGAR cravings!!

The Facts on Fats
How fats are digested and
absorbed depends on the type
of fat you consume

The amounts you need so you are burning fat for energy vs storing it is dependent
on the individual, their liver/gut function and their needs e.g. an active person vs
sedentary person

The Facts on Fats
• Types of fats
Coconut (Lauric acid) vs Avocado and Almonds (monounsaturated fats)

Fibrous alkaline plant fats are ideal for detoxifying
the liver

The Facts on Fats
• Latest study on the benefits of
Almonds
One study just released from the US last week doing a randomised controlled trial
of participants at risk of diabetes or obesity consumed 43g of dry- roasted lightly
salted almonds; reduced hunger and improved dietary Vitamin E and
monounsaturated levels without increasing body weight.
Daily energy intakes were reduced to compensate for energy from the provided
almonds. Showing that not only are the characteristics of the almonds beneficial
but replaced unhealthier snack options.

The Facts on Fats
• Omega’s
Hemp, fish, fish oils, chia seeds walnuts-Omega 3’s (long chains and are essential,
needed from our diet, as our body doesn’t produce then) but can be easily
oxidised in the body so need to be consumed with antioxidants like vitamin E to
keep cell membranes fluid.
Work well as anti inflammatories, promoting weight loss
and detoxifcation.
These are especially important for womens hormonal balance
a mix of sources is ideal, last resort is supplements.

The Facts on Fats
• Margarines Vs Butter

What are the centenarians
eating??!!!

Want to reduce processed fats margarines and omega 6’s in the diet as
they promote inflammation and fat retention.
Small amounts of butter the natural product are actually better than consuming
molecules of altered plant oils that are close to mimicking molecules of plastic tell me
how the body is meant to process that!!!

The Facts on Fats
• Takeaway message:
Weight loss will occur eating good fats when the right amounts of good fat and the
right amounts of the right carbohydrates in the right amounts are consumed based
on the individuals needs.
The place I start with clients is decreasing their refined sugar intake and replacing
those calories (or some of them at least) with good fats. As we now know that
sugar is in fact the cause of obesity and diabetes the fastest growing epidemics in
New Zealand and the world.

Why carbohydrates are good for
weight loss
• An apple a day keeps the doctor away!
Enzymes

Soluble fibre

Vitamins
Minerals
Phytonutrients

Alkalising

Cleansing

weight loss
• Our Centurions threatened staple! With low
sugar diets the in thing.
• Regular fruit eating occurred accompanied
with
plant based foods foraged
Nuts and seeds
Regular fasting or famine
Low animal product consumption

A LOW SUGAR DIET DOES NOT MEAN REMOVE FRUIT!!

weight loss
• Enzymatic action on the digestive system

Fruit easy to digest as main
carbohydrate is fructose,
kick starting the
metabolism

Bowel Regularity

weight loss

The detoxifying power of fruit is amazing
which helps to get rid of waste by
cleansing the body; flushing out of
impurities from the digestive system,
bloodstream, internal organs and your
skin.

weight loss
• Fructose, what’s going on???

Fructose

High Fructose Corn
Syrup (HFCS)

People have fallen victim to the hype of weight loss websites claiming
fructose contributes to increased fat deposition and diabetes.

weight loss
• High Fructose Corn Syrup
A study from the Nutrition Journal 2013 looked at the emerging role of dietary
fructose in obesity and cogitative decline; comparing fructose and high fructose
corn syrup (HFCS).

•

They found the natural occurring fructose, doesn’t directly stimulate the
insulin secretion and has a decreased glycaemic index (due to fibre) and
decreasing blood glucose in healthy T2D subjects.

•

Due to man made modifications on the fructose levels of HFCS, there has
been a 15% increase up to 55%, found in a lot of processed products like ice
cream. This change has correlated to an increase in obesity levels in the
states. These intakes also relate to increased numbers of people with poor
digestion and insufficient functioning of the metabolism.
The emerging role of dietary fructose in obesity and cognitive decline
Shaheen E Lakhan and Annette Kirchgessner

weight loss
• Why brown rice is a top choice
Resistant starch- decrease in central fat deposition
Insoluble fibre
Satiety
CoQ10
Powerful antioxidant found naturally in every
cell, aiding the process of converting food into
energy.
It is critical for eliminating free
radicals (stress, inflammatory foods or
pollutants) created or taken in
by the body.
If they aren’t they can damage cell membranes,
tamper with
DNA even cause cell death; all resulting in the
aging process.

weight loss
CoQ10
Food sources are rare: apart from brown rice , high concentration are in organ
meats like liver and kidneys. Supplements may be recommended (not all equal).
Neutralises, decreases and
eliminates free radical action

Researchers found it helps heart related
conditions because it can improve energy
production, prevent blood clots whilst acting
as an antioxidant

weight loss
CoQ10 also rejuvenates skin; stimulating skin cell
activity.
Active skin cells get rid of toxins easily and can make
better use of nutrients.

weight loss
The replacement of wheat with ancient grains
Common complaints with clients:
bloating, IBS symptoms, fatigue, flatulence, burping or water retention
A lot of people are suffering in silence.....THIS IS NOT NORMAL!!!
Clients on weight loss regimes who think they are eating healthy but not losing
weight usually have something like this going on...
Their diet could go something like this (this may also be you):
• Weetbix for breakfast
• Wholegrain bread sandwiches for lunch
• Pasta for dinner
And this is a low intake!

weight loss
• Wheat elimination
Nearly every packaged product you find on the shelf contains wheat.
Even Soya sauce has wheat in it. Due to so much wheat now in our food supply we
have become over exposed i.e. we eat so much of it that our sensitivity to wheat
has increased.
A lot of people get confused about wheat free being the same as gluten free. This
is not entirely true; you can be wheat free but not gluten free.
The difference being wheat is a plant grain and gluten is a protein contained in a
lot of grains including wheat and oats (more to come on gluten soon)

weight loss
Wheat is highly inflammatory
Alarmingly, only about 2% of clients haven’t noticed a difference on how they look
and feel (in terms of digestion and weight loss) by taking wheat out of the diet.
That means a majority of my clients suffer from digestive problems that they think
are normal but in fact don’t have to live with!
Removal has had overnight successes with clients:
Decreasing bloating and water retention

Resulting in a flatter stomach plus increased confidence and motivation

weight loss
Wheat classed as a high intolerance food
This is due to the increasing over sensitivity to wheat with our immune systems
and DNA
These sorts of interactions are discovered via the study of nutrigenomics (how
nutrients react with our DNA).
This reinforces the point about there has to be more considered in the diet than
calories in = calories out; as clearly the wheat can interact with the genes in the
body and in the body to have results non- conducive to weight loss.
Studies have concluded that due to the man made modifications to wheat they
can interfere with our human DNA and they way carbohydrates are stored in the
body.
Exogenous plant MIR168a specifically targets mammalian LDLRAP1: evidence of cross-kingdom regulation by microRNA
Lin Zhang1,*, Dongxia Hou1,*, Xi Chen1,*, Donghai Li1,*, Lingyun Zhu1,2, Yujing Zhang1, Jing Li1, Zhen Bian1, Xiangying Liang1, Xing Cai1, Yuan Yin1, Cheng Wang1,
Tianfu Zhang1, Dihan Zhu1, Dianmu Zhang1, Jie Xu1, Qun Chen1, Yi Ba3, Jing Liu1, Qiang Wang1, Jianqun Chen1, Jin Wang1, Meng Wang1, Qipeng Zhang1, Junfeng Zhang1,

Protein: are some types better than
others for weight loss?
Proteins are building blocks to the foundation that
is our body
DNA

CELL

TISSUE

ORGAN

ORGAN SYSTEMS

Including hormones and enzymes

Trial and error personalised elimination plans
for clients in order to discover what proteins are better suited to the body.
Funny thing is just like the wheat most people don’t know they have a sensitivity or a
ignoring it

Gluten- derived from the word glue
Elastic protein in grains that help bread rise

The benefits of removing gluten for non celiac people are
Still being debated but could improve insulin sensitivity.

Where trial and error comes in- “if you don’t change something you will get what
you have always got”

Gluten free is good- but not a magic bullet!!
“When a person with celiac disease eats gluten, his or her
immune system attacks the lining of the small intestine. The
damage that results causes symptoms such as gas, bloating,
diarrhoea, constipation, headache, trouble concentrating, and
fatigue. It can also lead to weight loss and malnutrition. Celiac
disease was long believed to be the only condition triggered
by gluten. But there is now good evidence that a condition
called nonceliac gluten sensitivity causes similar symptoms
but no intestinal damage.” Potential benefits of a gluten-free diet, from the April 2013 Harvard
Health Letter

Gluten and weight loss
If some one is suffering from the allergy or the sensitivity it results in a state of
inflammation. The same inflammation can occur with being overweight.
Inflammation results:
in increased stress levels increasing the fat storing hormone, cortisol
increase in central fat deposition.
So removing this inflammation will in turn remove the stress and weight loss can
occur through exercise and a healthy diet

Increase in Dairy proteins for weight loss??
Yes or no?
Active people = protein powders (whey and casein)
Diet shakes= protein powders
Disruptive and inflammatory (WBC)
Asthma and Eczema
Client elimination plans
What about lactose?

What does the research say?
Dairy proteins are said to be effective in reducing body fat and abdominal fat
losses.
A study, published in the Journal of Nutrition, compared three groups of
overweight and obese, premenopausal women.

Each group consumed either low, medium or high amounts of dairy foods coupled
with higher or lower amounts of protein and carbohydrates. The women exercised
seven days per week for four months, including five days of aerobic exercise and
two days of resistance training.
The researchers reported identical total weight losses among the groups, but the
higher-protein, high-dairy group experienced greater whole-body fat and
abdomen fat losses, greater lean mass gains and greater increases in strength.
NOTE: I take note of research but clients are constantly surprising me

What does the research say?
"One hundred per cent of the weight lost in the higherprotein, high-dairy group was fat. An additional benefit
was that the participants gained lean muscle mass,"
says Glenys Zucco, Dietitian Dairy Australia. "Preserving
or gaining muscle is very important for maintaining
metabolic rate and preventing weight regain, which can
be major problem for people wanting to lose weight."
Josse, A. et, al. (2011) ‘Increased Consumption of Dairy Foods and Protein during Diet- and ExerciseInduced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese
Premenopausal Women’ Journal of Nutrition 141: 1626–1634, 2011

• Plant proteins and weight loss
There is much debate out there about whether plant proteins or animal proteins
are better for your health and weight loss.

Here is a list of the common sources of each protein:
• Animal: chicken, turkey, pork, beef, lamb, buffalo/bison, seafood, and eggs
• Plant: soy, beans, legumes, lentils, grains, nuts, and seeds

The current belief of most mainstream society is that high protein diets are the
way to go when it comes to weight loss and toning, which means higher diets of
animal proteins as they generally have higher amounts of proteins than the plant
sources.

Complete versus Incomplete proteins (missing essent. amino’s)
Incomplete can be eaten in combination to form complete e.g brown rice (meth)
and beans (lys)

We need essential amino acids
• Branched-chain amino acids (isoleucin, leucine, and valine) benefit blood sugar
management and growth hormone production
• Lysine benefits production of antibodies, hormones, and enzymes
• Methionine benefits hair, skin, and nail health; detoxification of heavy metals
• Threonine benefits digestive health
• Tryptophan benefits immune system and brain health, helps with relaxation,
reducing anxiety and depression
• Tyrosine benefits thyroid function

plants will provide you with all of the vitamins and minerals you need, just like
animal products if you eat a variety of them.
They go one better than meat containing fibre and phytonutrients

People worry about vitamin B , Iron, Zinc and Omega 3 deficiencies
on plant based diet, myth if you are eating the right foods.
E.g. Me as a vegetarian

However to suggest one over the other is very closed minded, depends on the
state of the liver and overall body inflammation as to what I suggest.

• SOY
Isoflavones- Phyto estrogens
Hormone disruption, estrogen dominance
on organs with estrogen receptor sites, such
as the breast, uterus, and thyroid
Over loaded liver

This potential isoflavone overload is especially a concern with many modern processed
soy products, such as burgers and cheese.
Studies have shown that 30 grams of unfermented soy consumed per day can affect
thyroid function and is strongly linked to a host of autoimmune diseases, such as
Hashimoto’s thyroiditis. (Experimental Biology and Medicine 2010 May;235(5):590-8).

Bottom line: Although soy is a complete protein, a high intake of processed,
unfermented soy products may cause more harm than good.
e.g soy protein isolate, soya flour

• Soy research be careful what you read!
Fermented soy products like TONZU tofu, fermented tempeh or fermented miso
are good sources of isoflavones that help prevent cancer.
Many ancient centurion cultures out living us have high intakes.

Hey guys!
Soy protein powder strips your masculinity! A study of 12 men aged 18 years and
older experienced a 19% drop in serum testosterone in only 28 days when
supplemented with 56 grams of soy protein powder over that same time period
(Prev 2007;16:829–33).
Again with clients best judgement comes in and medical history of the client

• Eggs! Misunderstood super food
•
•

Fast absorbing protein
Packed with zinc, iron, vitamin B12,
vitamin A, E, D (free range)

In the study, 30 overweight or obese women (in America) ate either an
egg-based breakfast (2 eggs) or a bagel-based breakfast, containing the
same amount of calories and almost identical levels of protein. The
researchers recorded the women’s eating habits and found that just
before lunch, the women who had eaten eggs for breakfast felt less
hungry and ate a smaller lunch as a result. Better still, over the next 36
hours the group eating the egg-containing breakfast consumed, on
average, 417 calories less than the bagel-eating group. (Eat Eggs for Weight Loss
By Dietitian, Juliette Kellow BSc RD)

The True Champions of Nutrition
• The “forgotten treasures”
antioxidants
Glutathione
Alpha lipoic acid

Low in soils- both are links to thyroid, adrenals and hormone production
Magnesium
Iodine
Only two of natures gifts
Parsley
Milk thistle- high potency liver cleanser ( herbal remedies)

Antioxidants
Glutathione- normally recycled in the body but doesn’t occur when toxic load is too
great (alcohol, coffee, pollutants ,processed foods etc).

It recycles antioxidants, most critical element for detoxification as it sticks to toxins
which carries them into the bile (from liver )and into the stools
Research suggests, increased glutathione levels decrease muscle damage, reduce
recovery time, increase strength and endurance and shift metabolism from fat
production to muscle development.
Sulfur rich foods; brocolli, kale, cabbage, cauliflower and watercress
exercise stimulates glutathione
B6 and B12- production of glutathione, vitamin C and E (recycling), milk thistle

Antioxidants
Alpha lipoic acid- neutralises many types of free radicals (others only one type) in
water and fat environments
Recycles vitamin C and glutathione
Found in organ meats liver , heart and kidneys
lesser extent in: spinach, brocolli, tomatoes, peas and Brussel Sprouts
It travels in the blood stream to the powerhouse of our cells (mitochondria)
Studies in mammals have shown that the supply is low in our diets. Only in
supplementation it has reached therapeutic levels.
With our current obese environment , supplement dependent on current client
health

Case study: bringing it all together
• Is this you?
• Here’s a Scenario.....
Single mum Lucy, full time job, and works out 7 days a week. She eats
“healthy” foods (wheat and low fat products) but nutrient levels are
poor with not enough going into the body because always putting the kids
first, therefore not eating enough food to get her nutrients.
Low in energy from not getting enough nutrients to support her busy
lifestyle (including activity and high stress load) she turns to coffee as her
pick me up. Her intake of coffee is 4 a day.
She suffers from digestive discomfort like bloating and irritable bowel.
She has mood swings all the time and can not seem to get rid of the belly
and hip fat no matter how much she is exercising. To help keep muscle
and as a weight loss tool she has bought a mainstream protein powder
for women that contains soy protein isolate.

SUMMARY
• Problem with losing weight? Have you tried....
•
•
•
•
•
•
•
•

•
•
•
•

Not giving up?!
Looking at the whole picture – food, exercise, STRESS (emotional, free radical – alcohol
and coffee, inflammation)
Quality not quantity- remember it’s not all about those calories
Good fats are your friends- but don’t over do it 1g/kg of body weight is sufficient
Eat Fruit!! If weight is a concern stick to 3-4 serves a day
Eat brown rice and remove wheat products
You could try removing gluten and dairy protein to see what difference it makes
Eat a high plant based diet- the centurions do and they are healthier at 100 than we
are at 70
FERMENTED SOY IS GOOD – TONZU tofu (1-2 servings a week is a good start)
Eat EGGs
Start a herb garden – add parsley but don’t stop there!
If necessary (and this is where some one like me can help ;) , supplement with alpha
lipoic acid, magnesium powder, iodine – natural kelp tablets and milk thistle

Where to find me
•
•
•
•

Facebook www.facebook.com/fuelnutrition4life
Website www.fuelnutrition.co.nz
Based in Hamilton
Beachlands Auckland next year at Energy
Experience
• Email addresses for talk summary notes and
newletter

Cutting Edge Nutrition - The Stunning Research Making a BIG Impact on Weight Loss Results by Danni Roberts

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Cutting Edge Nutrition - The Stunning Research Making a BIG Impact on Weight Loss Results by Danni Roberts