Understanding a Metaboliq Lifestyle Dr. Donald K. Layman
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Transcript of Understanding a Metaboliq Lifestyle Dr. Donald K. Layman
Understanding a Metaboliq LifestyleDr. Donald K. Layman
Health Benefits with Increased ProteinHealth Benefits with Increased Protein
For Treatment or Prevention of:• obesity• Metabolic Syndrome• type 2 diabetes• sarcopenia• osteoporosis• heart disease
Layman et al. AJCN 87: 1571S, 2008Heaney & Layman AJCN: 1567S, 2008
Current nutrition “beliefs” and guidelines
•- avoid fat•- limit animal products (cholesterol and SFA)•- increase fiber (using whole grains)•- eat small meals•- use fat-free foods•- use snacks with low calorie density•- express food as % of energy (% kcals) total daily nutrition
Belief: high Carb, low fat, low protein diets are best
fatsfats
milkmilkcheesecheese
meatmeatfish, eggsfish, eggs
vegetablesvegetables fruitsfruits
bread, cereal, rice & pastabread, cereal, rice & pasta 6-11 servings6-11 servings
USDA FoodUSDA FoodGuide PyramidGuide Pyramid
2-3 servings2-3 servings
3-5 servings3-5 servings 2-4 servings2-4 servings
2-3 servings2-3 servings
Changes in U.S. diet (1970 – 2000)Changes in U.S. diet (1970 – 2000)
red meat (25%) dairy (30%) eggs (40%)
grains (decreased vegetables) fruit juices (decreased fruits) sodas snack foods (refined carbohydrates)
Energy Sources for Women and Children*Energy Sources for Women and Children*
top six: 1. grain-based desserts and snacks 2. yeast breads 3. pasta 4. pizza 5. chicken, chicken products 6. soda, sport drinks
* Source: Dietary Guidelines Advisory Committee, 2010
G. Bray; J Am Med Assoc. (2012) Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating
Compared diets with 5%, 15%, and 25% proteinOverfed subjects by ~1000 kcal/day (8 weeks)
Headline: “low protein diet blunted energy storage and weight gain”
Protein intakes: 46 g, 140 g, 230 g/day
Problems with PercentagesProblems with Percentages
--USDA Food Guide Pyramid: (55% : 15% : 30%)--
kcal/day Carbs (g/d) protein (g/d) lipids (g/d)
3500 481 131 117
2300 316 86 77
1500 208 56 50
RDA for protein: 81 kg x 0.8 g/kg = 65 g/d
Understanding Calories…Understanding Calories…
Calories are not an exact science counting calories seldom works…
% of calories is misleading
• portion control• satiety• thermogenesis• balance
Understanding Protein…Understanding Protein…
Myth:“Adults eat more protein than they need!”
adults eat more protein than the minimum to prevent deficiencies
minimum needs vs. optimum health
IOM Protein Guidelines: DRIsIOM Protein Guidelines: DRIs
Risk ofInadequacy
Risk of AdverseAffects
RDA upperlimit
acceptableintake
Protein: 0.8 g/kg 2.5 g/kg
Metabolic Advantages of Dietary ProteinMetabolic Advantages of Dietary Protein
Advantages: - improves body composition
↓ body fat, ↑ lean tissue
•- increased thermogenesis(increased protein turnover)
•- increased satiety
•- stabilizes blood sugar
Adult Protein Needs: major pointsAdult Protein Needs: major points
1. Adults decrease efficiency of amino acid use
2. Limiting amino acids versus leucine signaling
3. Need for meal distribution of dietary protein
Protein Turnover: Growth vs AgingProtein Turnover: Growth vs Aging
Protein Turnover = synthesis - breakdown
16 y.o. = 253 g/d - 250 g/d growth
60 y.o. = 250 g/d - 250.01 g/d aging
Protein needs for adultsProtein needs for adults
• Aging reduces amino acid efficiency - loss of growth (anabolic drive)
• Need for higher protein quality
Protein needs for adultsProtein needs for adults
Sedentary lifestyle increases protein needs
proteinneeds
physical activity
Muscle
health:
• repair
• rebuild
Athletes understand
Adult Protein Needs: major pointsAdult Protein Needs: major points
1. Adults decrease efficiency of amino acid use
2. Limiting amino acids versus leucine signaling
““minimumminimum”” protein requirement protein requirement
Amino acids are required as … “building blocks” for new proteins
Protein quality = limiting amino acids: (lysine, methionine)
amino acidsignaling
neurotransmitters(mood, appetite)
vascular health(nitric oxide)
GCN2(ER stress)
gut hormones(GLP1, CCK)
Leucine - mTOR(protein synthesis)
muscle health
SIRT-1(mitochondrial biogenesis)
Metabolic requirement: leucine
insulin
GLUT 1GLUT 4
glucose
IRS-1PI3-k
p85p110
PKCGLUT 4vesicle
mTORleucine
Protein Synthesis
Akt
p70s6K
4E-BP1
eIF4E eIF4E eIF4G
4A
eIF4Fcomplex
glucose
Muscle cell
Leucine signal = “meal” requirement
Leucine signal requires about 3.0 grams of dietary leucine
… or 30 grams of protein
Adult Protein Needs: major pointsAdult Protein Needs: major points
1. Adults decrease efficiency of amino acid use
2. Limiting amino acids versus leucine signaling
3. Need for meal distribution of dietary protein
Common Meal Pattern:Common Meal Pattern:
Breakfast
~10 g protein
Lunch
~20 g protein
Dinner
~60 g protein
Unbalanced Protein Distribution
response range for protein synthesis (skeletal muscle)
Meal Patterns:Meal Patterns:
Breakfast
~10 g protein
Lunch
~20 g protein
Dinner
~60 g protein
Unbalanced Protein Distribution
Breakfast
~30 g protein
Lunch
~30 g protein
Dinner
~30 g protein
Balanced Protein Distribution
Optimum Protein Synthesis
Layman Nutr & Metab 6:12, 2009
Satiety: Satiety: breakfast protein vs Carbsbreakfast protein vs Carbs
Metaboliq balance at breakfast ghrelin (hunger), PYY (satiety) calories at lunch
4:00 - MRI - brain “desire” for snacks evening - snacking
Thermogenesis: Thermogenesis: breakfast protein vs Carbsbreakfast protein vs Carbs
Protein burns calories “diet induced thermogenesis”
Protein synthesis: muscle ATP (energy) mitochondria fat burning
Metabolic Flexibility: protein vs CarbsMetabolic Flexibility: protein vs Carbs
Breakfast: WHEAT WHEY
Gastrocnemius weight (g) 2.08 2.20
Abdominal fat weight (g) 2.82 2.38
% body fat 12.7 9.7
Net fat gain (g) 17.1 5.5
Fat energy gain (kcal) 123.2 39.7
Total energy gain (kcal) 204.2 123.1
% total energy deposited to fat 58.5 29.3
% total energy deposited to lean 41.2 70.7
Metabolic Flexibility: protein vs CarbsMetabolic Flexibility: protein vs Carbs
Breakfast: WHEAT WHEY
Gastrocnemius weight (g) 2.08 2.20
Abdominal fat weight (g) 2.82 2.38
% body fat 12.7 9.7
Net fat gain (g) 17.1 5.5
Fat energy gain (kcal) 123.2 39.7
Total energy gain (kcal) 204.2 123.1
% total energy deposited to fat 58.5 29.3
% total energy deposited to lean 41.2 70.7
Metabolic Flexibility: protein vs CarbsMetabolic Flexibility: protein vs Carbs
Breakfast: WHEAT WHEY
Gastrocnemius weight (g) 2.08 2.20
Abdominal fat weight (g) 2.82 2.38
% body fat 12.7 9.7
Net fat gain (g) 17.1 5.5
Fat energy gain (kcal) 123.2 39.7
Total energy gain (kcal) 204.2 123.1
% total energy deposited to fat 58.5 29.3
% total energy deposited to lean 41.2 70.7
Understanding Carbs…Understanding Carbs…
Myth:“Adults need to increase whole grain cereals”
No dietary need for carbohydratesRDA = 130 g/d average American = 350 g/d
Need for - vegetables - fruits
Understanding Carbs…Understanding Carbs…
Carb threshold per meal is less than 40 grams
High Carb diets produce excessive insulin - causes fat storage - causes inflammation - increases LDL-cholesterol
exercise increases use by musclessedentary behavior shifts to fat storage
Understanding Carbs…Understanding Carbs…
Myth: “fructose is bad for you”
Myth: “beans are a good source of protein”
Myth: “bread is better for you than sugar”
Understanding Fats…Understanding Fats…
Myth: “SFA cause heart disease”
Fats are required for every cell in our bodyFats are an efficient energy storeFatty acids are essential nutrients
Excess dietary energy combined with high Carbs causes inflammation and arterial damage
The METABOLIQ approach…The METABOLIQ approach…
• balance high quality protein at meals• reduce carbohydrates (processed grains)• select reduced fat foods (avoid fried foods, snacks, desserts, etc)• increase fiber (vegetables and berries)• breakfast is most important meal Goal: correct individual meals
THANK YOU!