by Dr. Carmelo Sgarlata
It seems we are faced daily with another study or report about diet, foods and weight. In the June 23, 2011 edition of the New England Journal of Medicine is an interesting article entitled “Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men.” The lead author, Dariush Mozaffarian, and his Harvard co-authors conclude the certain foods and lifestyles appear to be associated with both long-term weight loss and gain.
Let’s look at what this article tells us. The study included 3 separate groups of healthy women and men in their 30’s to 50’s with follow-up performed at 4-year intervals. The study participants gained an average of 3.35 pounds within each 4-year period studied. What is of interest in this study is what foods and lifestyle factors contributed to either weight gain or loss.
The authors report that the foods most strongly associated with weight gain were:
- Potatoes: especially Fried or Chips
- Sugar-sweetened beverages
- Unprocessed red meat and processed meats
As an example, in this study, eating an extra serving of potato chips daily adds 1.69 pounds of weight in 4 years.
Foods that appear to help with weigh loss include:
- Vegetables
- Fruits
- Nuts
- Yogurt
As an example, in this study, participants eating an extra serving of yogurt daily lost 0.8 pounds over 4 years.
Not surprisingly, the level of physical activity, sleep patterns and alcohol intake were found to be independently associated with weight change. An extra hour of watching television daily added an additional 0.3 pounds weight over 4 years. Alcohol consumption can add an additional 0.4 pounds per drink daily over a 4-year period.
The findings in this study of more than 120,000 people imply that specific lifestyle and dietary factors are independently associated with long-term weight gain. This study did not look at specific reasons why certain foods lead to weight gain or loss. A potential limitation to this study is use of patient recall and memory for data collection.
This study reinforces what we already know. The type of foods we eat and our levels of exercise do play an important role in weight management. Simple calorie counting or serving size (portion control) is not enough. A diet high in fruits, vegetables and whole grains and nuts provides essential nutrients and fiber. We should avoid saturated and trans-fats, processed foods, refined grains and sugar-sweetened beverages or fruit drinks. Regular aerobic exercise will also aid in weight maintenance and general well being.
Nutrition and lifestyle can directly impact, both in a positive or negative manner, our fertility. We know that for many infertile women, obesity adds to their difficulty in successfully becoming pregnant and delivering a healthy child. Obesity in men can contribute to low sperm motility (movement).
Hopefully, this information can help all of us towards healthier food choices and lifestyle changes.
Dr. Carmelo Sgarlata is a leading Reproductive Endocrinology and Infertility specialist at the Reproductive Science Center of the San Francisco Bay Area. With over 25 years of experience and well over 1,000 babies born through his guidance, Dr. Sgarlata has become well known in the community where he lives and practices. His areas of special interest include Operative Laproscopy and Hysteroscopy, Ovulation disorders including diminished ovarian reserve and recurrent pregnancy loss.
