Leucine and Weight Loss

I’ve recently been asked by a friend about the new Lysine produce being advertised on television with a 70% weight loss average due to fat loss.  Here is the information I have on a product that in test studies lost 99% of their weight from fat loss.

Being overweight or obese is the number one health issue of our day. Excess weight is associated with many diseases, including diabetes, hypertension, high cholesterol, coronary heart disease, stroke, sleep apnea, and osteoarthritis. Excess weight increases suffering, decreases quality of living, reduces life expectancy, and places a large burden on already burdened health care resources.1

Reversing the obesity epidemic will no doubt require advances on many fronts, including public health policy, consumer and physician education, and community engagement in supporting initiatives to help people become more active. There are literally hundreds of weight-loss programs, most of which do indeed lead to weight loss—but no attention is paid to what constitutes healthy and sustainable weight loss. Loss of water weight or muscle mass (as occurs in all programs) initially looks good on the scale, but fails in the long term to achieve the goal of permanent weight loss.

Since lean muscle mass constitutes the majority of metabolism2, loss of muscle mass is unsustainable in the long-term as metabolism will plummet along with weight loss, which leads to regaining of weight unless permanent changes in diet and lifestyle have occurred. Maintenance of lean muscle mass, therefore, is a key element of a successful weight-loss program.3

PROTEIN MAINTAINS MUSCLE MASS

Since the time of the Roman Empire, protein has been known to help build muscles. When amino acids (the building blocks of proteins) were discovered, it was clear that only certain types of amino acids led to muscle building. The branched-chain amino acids (leucine, isoleucine, and valine) were found to have the most effect on maintaining muscle mass, and eventually leucine emerged as the amino acid that has unique effects on protein synthesis.4

Leucine has been shown to have the following effects helpful for weight loss:

  • Leucine inhibits the breakdown of other proteins.5
  • Leucine increases metabolism (thermogenic effect).6
  • During a low-calorie diet, consumption of leucine helps maintain lean muscle mass so that weight loss can preferentially come from fat stores.7
  • Leucine stimulates a rise in plasma leptin and helps people feel full.8

Several long-term studies in obese participants who consumed a high-soy protein/low-fat diet suggested improved body composition by losing fat and preserving muscle mass.9 Leucine supplementation combined with exercise appears to be one of the most effective way for maintaining lean muscle mass for weight loss.10

http://www.shaklee.tv/v.ihtml/player.html?source=embed&photo%5fid=10782261

CONCLUSION

Excess weight continues to be a challenging public health problem. It is clear that increased protein content of meals during a weight-loss program not only increases satiety and modulates cravings, but also is the main metabolic messenger for the synthesis and maintenance of lean muscle mass.

The majority of leucine-related literature confirms the significance of leucine as a dietary modulator of muscle maintenance that is useful for weight loss and maintenance. The leucine content of a meal may be the critical factor for determining the quantity and quality of proteins necessary at a meal for stimulation of muscle protein synthesis and/or decreased muscle breakdown, and the maintenance of lean body mass and metabolism.

For More Information:

Contact me or check out the Shaklee180 line which features Leucine and sports nutrition.


  1. Wolf AM, Colditz GA. Current estimates of the economic cost of obesity in the United States. Obes Res. 1998 Mar;6(2):97-106. PMID: 9545015.
  2. Zurlo F, Larson K, Bogardus C, Ravussin E. Skeletal muscle metabolism is a major determinant of resting energy expenditure. J Clin Invest. 1990 Nov;86(5):1423-7. PMID: 2243122.
  3. Deibert P, König D, Schmidt-Trucksaess A, et al. Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. Int J Obes Relat Metab Disord. 2004 Oct;28(10):1349-52. PMID: 15303108.
  4. Layman DK, Walker DA. Potential importance of leucine in treatment of obesity and the metabolic syndrome. J Nutr. 2006 Jan;136(1 Suppl):319S-23S. PMID: 16365106. PDF
  5. Zanchi NE, Nicastro H, Lancha AH Jr. Potential antiproteolytic effects of L-leucine: observations of in vitro and in vivo studies. Nutr Metab (Lond). 2008 Jul 17;5:20. doi: 10.1186/1743-7075-5-20. PMID: 18637185. PDF
  6. Tappy L, Jéquier E, Acheson K. Thermic effect of infused amino acids in healthy humans and in subjects with insulin resistance. Am J Clin Nutr. 1993 Jun;57(6):912-6. PMID: 8503362.
  7. Churchward-Venne TA, Breen L, et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr. 2014 Feb;99(2):276-86. PMID: 24284442.
  8. Lynch CJ, Gern B, Lloyd C, Hutson SM, Eicher R, Vary TC. Leucine in food mediates some of the postprandial rise in plasma leptin concentrations. Am J Physiol Endocrinol Metab. 2006 Sep;291(3):E621-30. Epub 2006 Apr 25. PMID: 16638821. PDF
  9. Deibert P, König D, Schmidt-Trucksaess A, et al. Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. Int J Obes Relat Metab Disord. 2004 Oct;28(10):1349-52. PMID: 15303108.
  10. Westcott W, Varghese J, DiNubile N, et al. Exercise and Nutrition More Effective than Exercise Alone for Increasing Lean Weight and Reducing Resting Blood Pressure. Journal of Exercise Physiology Online. 2011, 14(4). PDF

Quick Tip–Tempt Yourself!

I’ve spent my time employed in an office. I’ve seen the candy dishes, the boxes of bagels and donuts that come in from well meaning vendors to lure us into using their line of products, the cookies from happy clients who made it special for you…  This is like triple death to many.  You take a job, you sit all day to do that job, you have no “time” for exercise, and people bring in empty calories as a “treat” for you.

Even when I worked in the offices, I frequently stocked my own “candy dish.”  Here is my candy dish today!

 

When we set ourselves up to succeed, it is so much easier!  If you would like more quick tips or additional support or coaching, contact me.

Quick Tips–7 to 9 Daily

veggies

The CDC reports that eating plenty of Fruits and Veggies could:

"Eat your fruits and vegetables." You’ve likely heard this statement since childhood. Research shows why it is good advice:

  • Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
  • Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
  • Most fruits and vegetables are naturally low in fat and calories and are filling.
Find ways to fit them in!!

Here are some ways I fit more of these colorful gems into my daily life.

  • Start be blending 1/2 a banana and some berries in a smoothee.
  • Mix a 1/2 cup of veggies in with your eggs in the AM.
  • Keep an apple, orange, or grapefruit with you for on the go snacks.
  • Keep Veggies and Fruits washed and prepped ready to eat. – When they are all ready to go.  When they are prepped and ready, it is so much easier to reach for them when the mood strikes. (Helps us to avoid grabbing cookies or chips instead.)
  • Fix an extra veggie with dinner.  It doesn’t’ take that long to heat up an extra serving of veggies when prepping the rest of dinner.
  • For a dessert or snack – opt for fresh fruit instead of ice cream!
  • Salads are good for any time of the day and aren’t all just leafy greens (even though they are tasty and do count!)  Try a tasty broccoli salad or a mixed fruit salad.  Keep away from the polluted HV ranch dressing – even try making some of your own.  Smile

Zero_Fruits

What are some of the ways you like to fit your 7 to 9 in each day? 

Quick Tip–Avoiding Sitting Disease

It’s a new year and may have pledged to get into better health! According to JustStand.org sitting for long periods of time can be compared to smoking.

  • Sedentary lifestyles increase the risk of cardiovascular disease. “For people who sit most of the day, their risk of heart attack is about the same as smoking.”~ Martha Grogan, Cardiologist, Mayo Clinic

Here is a quick video with some tips to combat that “Sitting Disease.”

Here is a few of the statistics provided on JustStand.org!

About_Sitting_-_JustStand_Org

STOP! Wait before you start that Cleanse!

I’m not denying that providing your body with high quality nutrients and fiber can’t have profound effects and allow you system to begin working more efficiently. I’m not saying that your liver couldn’t use a break from all the abuse it gets on a daily basis.

I AM saying, perhaps an additional day or two of good prep work could assist you in avoiding many of the “side effects” that many seem to get when they “cleanse” their systems.

As I watch all the social media and see everyone talking about “making a change for a healthier new year” I get excited that so many are ready to commit, and then, a bit sad in that so many will give up, feeling as if they have failed.  My goal in this article is to set you up to WIN! 

Why wait?

Some people, occasionally, will experience some side effects.  These are typically:

  • Fatigue
  • Irritability
  • Headache
  • Weakness
  • Nausea
  • Flu-like symptoms

Day 2 is typically the day you will notice most, if any, of these symptoms, especially, if you have over-indulged prior to your cleanse.  This is the REASON – I suggest waiting a few days to begin – past New Years Day.

Almost always, these symptoms are from dehydration, starvation or withdrawal from caffeine, sugar or alcohol.

Why do people “cleanse”?

Why_Cleanse

Cleanse_benefits

What do I eat on a Cleanse?

Cleanse_-_What_do_I_eat

I don’t believe in starving myself, or my clients.  I believe in providing high quality nutrition to my body to allow it to do its job!  Here is a link to an 18 minute video that explains how to “cleanse” without the starvation portion so many think is necessary. I will also provide links to the 4 products mentioned in this presentation.  (NOTE: special parameters for those with Diabetes or Low Blood Sugar is at 10:00 Minute mark.)

Fresh Start supplements

Alfalfa Complex  *  Liver DTX Complex   *   Herb-Lax   *   Optiflora

If you would like additional information on how to set up your cleanse or to discuss what might be a match for your personal needs, please feel free to contact me at Tess@HealthyGreaseMonkey.com

Using a Pen to Lose Weight

No, writing with an ink pen will not burn exorbitant amounts of calories, but it CAN dramatically improve your weight loss efforts!   When we have a baseline to begin with and work from, goals can be set realistically.

‘Weight loss’ strategy: Remember The National Institute of Health’s food journal project?

The NIH assembled a group of 1600 obese people and asked them to write down everything they ate at least 1 day per week. Slowly, people began recording meals once a week and sometimes more often. Some even started a daily food log and it soon became a habit.

The regular food log group soon found themselves looking at their entries and began finding patterns. The 10am snackers began keeping apples and bananas at their desk and slowly began replacing junk food with healthy food in all their meals.

The researchers hadn’t suggested any of these behaviors but the simple act of food journaling led to folks who kept daily food journals lose twice as much weight as anyone else.
This week, let’s create a food journal for our own heath.

Source: The Power of Habit by Charles Duhigg
PS: Research has repeatedly revealed that sharing the weight loss journal with a close friend/member of family increases the effectiveness of the initiative even further!

 

So, put down your soda and pick up a pen!  Write down everything you eat & drink, raise your personal awareness, and watch what happens. It works and this is why I include it in my list of things to do when “Getting Started” toward a healthier life!

Overcoming Obstacles to Weight Loss – What are they?

In a recent meeting with coaching clients, we discussed what obstacles prevent them from succeeding in improving their health and reducing the size of their waist.  They provided me with several answers.

Feel_Good_Fast_Obstacles_to_Success

These are the main obstacles that 4 women came up with to their challenges with weight loss/waist line reduction.

Eating with Fierce Kindness, by Sasha T. Loring, lumps all obstacles into THREE categories. (I want to discuss “Celebrations” separately)

  1. Loss of Heart – This occurs when we set an “end Point”, we become overwhelmed by what it will take to get there.  We give up and say things to ourselves like: “I’ll never get it right,” “I’ll be like this forever,” or “There is something wrong with me.”
  2. Laziness (don’t stop reading here) – This is many times a result of Losing Heart.  The task just seems too monumental, too daunting.  We assume a things must be “ALL OR NOTHING.”  We have made making “comfort” number one in our life as a habit.  This is when we need to think, “Does turning to food cause more problems that it will solve right now?”
    Are there more effective ways to cope?
  3. Lack of Self Worth – Being self critical, unforgiving of our personal mistakes, not feeling worthy of self care, or feeling ashamed or guilty of our actions.  Many times we find ourselves in a sea of others needs – We care for others  and avoid caring for ourselves.

If we begin to categorize our obstacles, we can see that Ms. Loring has an excellent point.  When you think that the average American will “diet” at least 4 times this YEAR, it is evident that what people are trying isn’t working for the long term.

When we begin to look INSIDE ourselves as the beginning of a new way of eating, living, and treating ourselves, long-term or permanent success is within our reach.

For more information on the topic of Obstacles to weight loss/Waist Line reduction or coaching options, contact me.  I am happy to talk with you to see how best to assist you in adding more life to your years!