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Set Points

June 22, 2005 02:17 PM

I have said that I believe the set point theory is wrong. According to this theory, the body monitors its fat stores. When it "detects" a suffient loss of fat, it acts to defend the remaining amount. This makes further loss more difficult. The body acts to defend the fat you are trying so hard to lose and diets become self-defeating. Even health professionals who are surveyed think the theory is true.

Fortunately, it is completely wrong and there is abundant evidence on that score. Much of it is reviewed in my paper Why We Get Fat. The confusion is that fat loss declines as the body loses weight because a chronic caloric deficit leads to a loss of lean body tissue and a corresponding decline in energy expenditure. The energy loss is a basal loss and a loss because people become less active owing to hunger fatigue and because they have less muscle to move them around.

In my paper I show how these energetics work out and how body mass seeks a thermodynamic equilibrium with respect to energy intake and expenditure. Dieters regain fat, not because all diets must fail, but because they return to the intitial conditions of intake and expenditure they are accustomed to. It turns out too that their equilibrium is very fragile so that slight changes can sweep them right off it.

The paper also shows that exercise is more effective than dietary restriction for losing fat and attaining a health body composition at a desirable body mass. As you get to this point it becomes easier to stay there too. So, this equilibrium is far more stable than a diet/starvation equilibrium (which isn't one at all). That is because as you gain lean mass you become more active and energy using. Your basal metabolic rate goes up and you move around more too. Moreover, you can generate fairly large energy bursts, certainly relative to a dieter.

The paper reafirms an earlier point I made about appetite. It is uncoupled with energy intake and humans evolved to be able to eat way more than they expend in energy. Any other strategy was far too dangerous. And, we went hungry about one third of the time and balance energy over longer time periods, not daily like so many try to do. Silly really silly.

Neat stuff about maximal sustained energy expenditure too and some Tour de France data. If you like it, send praise not money.

You can download the paper at the link below. It is a bit technical, but you will find a lot you can enjoy in it. Sorry, references are in the text, but I haven't got the bibliography finished.

Art De Vany's Why We Get Fat

· Evolutionary Fitness

Comments

Posted by: banana [TypeKey Profile Page] at October 5, 2006 3:34 PM

Posted by: Flower Online [TypeKey Profile Page] at September 12, 2006 5:50 AM

This response to largely to Warner's interesting questions and also touches on Kiti's comments.

There is no way I can consider the hypothesis of poor food choice for hunter-gatherers and it makes little sense even for moderns. Total caloric intake and expenditure account for the change in body mass, lean and fat.

I would agree that poor foods are likely to increase total caloric intake and that is a pathway to increased obesity. That could occur if they become insulin resistant and suffer blood glucose crashes just after eating so they eat again.

The Pima of Mexico actually have a high incidence of diabetes Type 2; it is low only relative to the US Pima, on the order of 24% versus 50% if my memory serves me. Aside from the diets of both groups, neither of which is very good (though the Mexican Pima do eat more vegetables) there is a huge difference in the amount of work they do. The US Pima are sort of kept by our government and do almost no work. The Mexican Pima are lucky enough not to be a kept group and work fairly hard on their farms.

The incidence and dynamics of starvation are extremely complex and poorly understood. It is not so much starvation that gets you but diseases from undernutrition. People differ greatly in their stores of essential nutrients, even at the same mass. A vegetarian would likely be one of the earliest to go since their liver has low stores of many nutrients. Organ failure is another cause that is more linked to initial health than to the degree of body fat.

One of the most unfavorable positions to be in would be to have little lean muscle mass and a lot of fat. Your organs would shut down from lack of amino acids long before you ran out of energy.

And, I think Kiti is right about survival time with respect to fat mass, for some of the reasons I list above. It is not just the fat that pulls you through.

The real problem with the argument you make is that you cannot assume that the person with the small lean mass is capable of getting enough food to maintain a large fat mass. He/she is in competition with stronger, more vigorous individuals.

So, one cannot set up the initial conditions in any way; one has to consider how the individuals could possibly be in the state you assume at the onset of starvation.

Fat carries 9 calories per gram, protein 4. So, fat is more efficient, but you have to carry it around and use up energy doing it. And, you have to feed it to maintain it, taking nutrition from your lean mass.

Posted by: Arthur De Vany at June 26, 2005 4:47 PM

Art,

This really is a very interesting perspective.

Mike

Posted by: Mike at June 25, 2005 2:46 PM

I am not completely sure of this as it is a while since I heard it, but a friend of mine told of a study somebody she knows had done of concentration camp survivors. The actual subject of the study was something not connected to nutrition, but one thing the woman doing the study had noticed was that it looked like the fat individuals had often been those who had died among the first. Interesting, if true, don't you think?

Posted by: Kiti at June 24, 2005 3:17 AM

Interesting peice. Very interesting read.

A couple of comments,

by what did you mean that our ancestors carried more of their energy stores in protein than in fat? Are you arguing that our ancestors accessed their muscle in time of caloric deprivation? If this is true, I would tend to think that this was a poor strategy as fat is a much more dense and efficient energy storage medium. Perhaps you simply meant that the total caloric composition of our ancentors was more heavily weighted toward lean body mass and less toward inert fat deposits.

Without refuting the point of your paper, how carefully did you consider the hypothesis that poor food choices, specifically processed technologically possible foods, manipulate a "fat set point" and thereby explaining why obese individauls who make poor food choices seem to have a malfunctioning set point?

You ask what advantages are conferred by the "thrifty geme theory" wherein people are predisposed to carrying fat instead of muscle. Muscle is calorically expensive. 250 of muscle at 7 % is fine, but would nto that muscular perosn without fat reserved starve much more quickly that a 170 person with 15% bf?

You bring up the Pima, and this goes, I guess, to my first point. The Pima, who continue to eat traditional foods are, I have learned, not obese and maintian expremely low rates of diabetes, dental carries and other illnesses. It is not until exposure to refines wheat, sugar and other modern fods that their sytems seem unable to adjust and they become disporoprtionately obese.

You associate energy needs and fat buld up when comparing tropical peoples and artic peoples. I accpet that say the San carry as much fat as the inuit, but I recall that the Minnesota Semistarvation studies compared caloric intake data and found it drops in a linear fashion as you near the equator.

Thanks for the provacative piece. It took me some time and trouble to wade through the equations, but your take is interesting.

Posted by: warnerkallus at June 23, 2005 4:58 PM

Excellent article.

Posted by: Jay at June 23, 2005 11:47 AM

Thanks Art. This is a great paper. All the discussion of charging models for the book and then you throw something like this out for free!

Chris

Posted by: Chris H at June 23, 2005 1:06 AM

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