Why starvation is the worst way to lose weight

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It is not uncommon for people to starve themselves when they want to lose the unwanted pounds. It does sound logical after all. You gain weight from eating too much; eating less should do the opposite. So how come it doesn’t work?

First of all, you must understand how food affects the body. For one, it sates hunger. More importantly, it provides nutrition and energy to the body, allowing you to function properly during the day.

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Carbohydrates are the body’s main source of energy and are used up every time you perform physical activities. Meanwhile, fat is the body’s secondary source of energy. It is what your body uses once your store of carbohydrates is drained. When you take in too much carbohydrates, your body fails to use the excess and stores it as fat, leading to extra weight. When you eat less, your body has no choice but to use your extra fat reserves to function, leading to weight loss.

This, however, is not the case with starvation. When you do not eat or you take meals at irregular intervals, your body enters a so-called “starvation mode,” where your body ensures your survival by storing whatever source of energy you can use in the form of fat even if you don’t really need it.

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Additionally, starvation weakens your metabolism, impairing your capacity to process food. This means that your body burns less fat and carbohydrates. It also weakens your muscles, decreasing your capacity to exercise. When combined, these factors easily lead to weight gain.

Therefore, the best way to lose weight is by eating a balanced and well-designed diet at regular intervals and combining this with exercise. For a comprehensive weight loss strategy, you can also visit a nutritionist or dietician.


Robert Pastore, PhD, specializes in the creation of diet plans for specific purposes. Visit this website for more information about his approach.

Retaining energy: It all boils down to chewing

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The human body stockpiles energy by consuming, digesting, and absorbing foods rich in carbohydrates and protein. In a recent panel discussion at the 2013 Institute of Food Technologists (IFT) Annual Meeting & Food Expo® , however, it was pointed out that more than consumption, chewing behaviors determine the level of energy the body retains.

“Particle size has bio-accessibility of the energy of the food that is being consumed,” explained Dr. Richard Mattes, professor of foods and nutrition at Purdue University, West Lafayette, Ind. “The more you chew, the less is lost and more is retained in the body.”

Chewing habits differ from one person to another. Modifying them could be challenging. But if nutrition is taken into consideration, people might as well follow eating behaviors prescribed by science as optimal ways to tease out nutrients from food.


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During the conference, Mattes shared a study of almonds chewed with different frequencies: 10 times, 25 times, and 40 times. The chewers’ fecal fat and the energy loss equivalent to the number of chews were then measured. The findings suggest that with fewer chews, the larger particles are eliminated by the body. With more chews, the smaller particles are absorbed into the system.

“If the goal is to include food that is enjoyable and contribute protein, a whole almond is probably the way you want to go,” said Mattes. “If you’re interested in maximizing Vitamin E intake, chopped almonds, almond butter, or almond oil may be a better choice.”

In addition to almonds, mixed fibers from fruits, vegetables, and whole grains were recommended by the panel as excellent high-energy sources.


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Dr. Robert Pastore studies biochemistry, nutrigenomics, and all aspects of human nutrition. Visit this website for more information on his specializations.

REPOST: When healthy eating becomes unhealthy obsession

In the following Seattle Times article,  Carrie Dennett talks about orthorexia, or the unhealthy obsession with eating healthy food, and how it can lead to diets so strict that they can, ironically, deprive the orthorexic eater of essential nutrients.

Good nutrition is a cornerstone of good health, but when taken to extremes, the pursuit of a healthful diet can become unhealthy. Orthorexia is an unhealthy obsession with eating healthy food that can lead to diets so strict that they interfere with social relationships and may become dangerously low in calories and essential nutrients.

Unlike the “classic” eating disorders anorexia and bulimia, orthorexia generally doesn’t have weight loss as a goal. The focus is on the quality of food, not the quantity.

“They start with wanting to be more healthy, and then they take it to the next level,” said Dr. Neeru Bakshi, a psychiatrist at The Moore Center for Eating Disorders in Bellevue. Orthorexia isn’t an officially recognized eating disorder, but it has the potential to morph into anorexia, especially if the list of foods to avoid grows too long.

Some people are prone to adopting any socially acceptable diet that restricts certain food groups, said Raven Bonnar-Pizzorno, The Moore Center’s director of nutrition and dietary services. Vegetarian, vegan, gluten-free, raw food and paleo diets are a few.

If the diet becomes too strict, unhealthy weight loss and nutrient deficiencies can result. “Many people benefit from being reminded of how important moderation is,” she said. “It’s easy to fall prey to the ‘should monster.’ ”

Where does healthful eating end and orthorexia begin? It’s one thing to generally try to eat organic or eat whole grains instead of refined grains. It’s another to be so fixated on avoiding pesticides, GMOs or white flour that your diet becomes inflexible.

Bakshi said concerned family and friends are often the catalyst for seeking treatment. “They’ll say, ‘You won’t go out with us to restaurants, you’re not letting dad cook the food — and you’re not looking well.’ ”

Bakshi says that what orthorexia has in common with anorexia and bulimia is a sense of control and predictability — you can’t control life, but you can control your food — and that obsessing about food can be a way of avoiding negative feelings.

Wendy Spin, of Colorado, developed orthorexia nine years ago as a 21-year-old bodybuilder. “I was restricting certain foods, counting calories obsessively, making sure I got a certain amount of protein.” When she was under stress, she coped by tightening her control on food.

The downside is that when control cracks and a forbidden food is eaten, feelings of failure, guilt and self-hatred often follow. Spin tried to stop her food obsessions by trading bodybuilding for CrossFit, only to run into trouble when she entered a paleo diet challenge.

“Every time I ate something that wasn’t paleo, I would just beat myself up. I finally said, ‘I just can’t do this any more.’ ” She sought treatment two years ago. While she still struggles, she says she’s generally better today.

Orthorexics often use their diet to achieve a feeling of perfection, purity or superiority. “It’s really a judgmental kind of elitist denial you’re in,” Spin said. “You dismiss what everyone else says, thinking ‘What do they know ... look at how they eat.’ ”

Ultimately, Bonnar-Pizzorno said that people with orthorexia start to base their very identity on how they eat. “You need to not find the meaning of life through your diet,” she said.

As a registered nutritionist,Robert Pastore, PhD, addresses issues regarding eating habits. Get pointers on choosing the right nutrition plan fit for your lifestyle by subscribing to this Twitter account.

REPOST: Eat This Now: Seaweed

Many types of food have long been known to be beneficial for specific reasons.  Lean meat is good for the heart and carrots are good for eyes.  TIME publishes a weekly feature on lesser-known food with surprisingly numerous benefits.  This article talks about the vitamins found in seaweed.

In the last few years, seaweed has evolved from sushi-roll staple to everyday snack, thanks to the growing popularity of brands like SeaSnax. But is it actually good—and good for you? In our second installment of “Eat This Now,” we break it all down.

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The food: Nori, which is a red seaweed that turns black and green when dried, is one of the most prevalent types for snacks and an easy first dip into seaweed, although there are many types of seaweed, like kelp, that are also widely consumed. As with other “superfoods,” it’s hard to know how much of the hype is a marketing push versus legitimate health claims, but even dried nori has a wealth of nutrients.

The hype: “In Korean culture, seaweed is like bread,” says Jin Jun, the founder of SeaSnax. “It’s a very sacred part of our culture. It is served to us in soup on our birthday and given to women for three weeks after childbirth. In ancient Korean folklore, the tradition came about by watching whales eat seaweed after giving birth. According to our elders, it is supposed to replenish and rejuvinate the body.”

Other seaweed snack brands, like Annie Chun’s, Sea’s Gift and Trader Joe’s, also tout a variety of health perks, including low fat and calorie counts, and richness in minerals. especially the low calorie count. And, per Sea Gift’s website, “seaweeds offer a tremendous range of therapeutic possibilities.”

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The truth: Although much of the rejuvenating claims come from Korean and Japanese traditions—not scientific evidence—other research is starting to confirm that seaweed does indeed contain a wide variety of vitamins and nutrients that could prevent disease. A 2011 study published in the American Chemical Society’s Journal of Agricultural and Food Chemistry reviewed 100 studies on the health benefits of seaweed and reported that some of the proteins in seaweed could serve as better sources of bioactive peptides than those in milk products. These reduce blood pressure, and boost heart health.

Seaweed also has an impressive amount of nutrients like vitamins A, B-6 and C as well as iodine and fiber. And that low calorie count is definitely legitimate: ten sheets of Nori have just 22 calories.

The preparation: Seaweed can be cooked raw, with a little olive oil, salt and pepper, but snack brands have pushed out some interesting takes on dried nori stacks, like wasabi flavored strips or toasty coconut flavored “sprinkles” to top ice cream or popcorn. It’s difficult to find raw seaweed in the local grocery store, but dried products are making their way from health stores into general supermarkets. “I’ve been seeing seaweed more in more in snacks and even used as noodles,” says Theresa Albert, a nutritionist and diet consultant based in Toronto. “The snacks are actually very lightly processed, with a little seasoning added. I recommend it for my traveling clients because it is a nutrient dense food that you can count on.”

To find raw seaweed to cook up in your own kitchen, Albert recommends visiting Asian markets if one is available. Unfortunately, my own venture into New York City’s Chinatown proved unsuccessful, and I could only purchase dried seaweed—but a lot of it.

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The taste: Not great. As much as I wanted to like the seaweed snacks (and I tried several types), I wasn’t a big fan. To me, it was akin to taking a bite of fish food. Or what I imagine that experience would taste like. I’m a seaweed salad and sushi enthusiast, but chipotle-flavored nori strips just didn’t do it for me. Still, there’s no denying the snacks are growing in variety and popularity—and several of my co-workers really enjoyed them. “We sell to a lot of moms, yogis and coaches,” says Jun.

The takeaway: Try it. Perhaps it’s a trend I’ll personally pass on, but given its impressive nutritional profile, it’s worth a go for more adventures snackers.

Robert Pastore, PhD customizes diet plans for people with a wide range of diseases and conditions, including heart disease.  Follow this Twitter page for more insights on balanced diets for people with special needs.

REPOST: Dining out with food allergies

For individuals who enjoy eating out, having food allergies can be much more than just an annoyance--it can be dangerous.  This CNN article delivers tips on how one can go out and enjoy all that the dining scene has to offer despite the allergies.

(CNN) -- Whether it's a special occasion or a Saturday night, for many Americans, dining out is one of life's great pleasures.

However, for the millions of Americans with severe life-threatening food allergies, dining out can feel like a minefield. According to the U.S. Food and Drug Administration, the top eight foods that cause 90% of food allergic reactions are: dairy, eggs, wheat, soy, fish, shellfish, peanuts and tree nuts. However, anyone can be allergic to anything at any time.

So how do you avoid your allergens without avoiding your life? Here are my top strategies for dining out with a severe, life-threatening food allergy -- keeping in mind that if at any point you don't feel heard, understood or safe, don't eat; never risk it.

Before you go

Understand your medical diagnosis and be prepared for allergic reactions. Fill out an anaphylaxis action plan with your medical provider and carry the plan and your emergency medication, such as an epinephrine auto-injector, with you at all times.

Be able to communicate your food allergy needs clearly, firmly and factually to people around you (friends, family, loved ones and restaurant staff). When speaking with others about your medical needs, be assertive, never aggressive, and remember that honey always works better than vinegar. I counsel my clients to have three sentences ready to communicate to anyone who needs to know.

Be choosy about the restaurant. Look for a restaurant whose core mission involves hospitality and catering to all its guests. Many restaurants now have special menus or a notation on the menu that they understand food allergy requests. That's also a great place to start. Pick out one dish from the menu that looks like it might be suitable for your needs.

Call ahead and speak to the highest person in charge who's available, the manager or chef. You're looking for a knowledgeable representative of the restaurant. Ask about the dish that you chose: would it be suitable for your needs; what about preparation, ingredients, cross contact with your allergens?

Make a reservation on the early side on a less busy night. For example, 6 p.m. Tuesday versus 8:30 p.m. Saturday will give the restaurant the best chance of being able to accommodate your needs.

When you get there

Speak to whomever you spoke to on the phone and reiterate your needs. You can also use a chef card -- a business-sized card with explanations in pictures and words of your allergens and where they hide. Chefs that I've spoken to love them as they eliminate the game of "telephone" that can happen between the patrons and the kitchen.

When you're seated, relay your needs again. Go over your dish, ingredients, preparation and issues of cross contact. If the restaurant staff communicates that they feel confident about serving you, then place your order.

When your order arrives, confirm that it is your "special" dish. Look at the dish before you dine. If it doesn't look like what you ordered, don't eat it and speak with management immediately.

If all goes well, let the staff know that they've done a great job. An e-mail "thank you" the next day is always appreciated, or a review on online restaurant listings is nice, too.

If after any of these steps you still feel unsafe, don't eat. If you have an allergic reaction, use your emergency medication immediately and call 911.

Food allergies are real and serious. By understanding your food allergy diagnosis, having your emergency medications on your person at all times, knowing how and when to use your medication and communicating your needs clearly to those around you including restaurant staff, you can have enjoyable dining out experiences. Remember my motto: "Just because you have a restricted diet doesn't mean you have a restricted life."


Extra tips

-- Don't forget to let the bartender know your food allergy needs as tree nuts, peanuts, dairy and eggs are used often in drinks.

-- Desserts, even when made in-house, are usually allergen-filled with wheat, eggs, dairy, tree nuts or peanuts. It's best to skip them.

-- Dim lighting may be romantic, but never eat what you can't see.

-- If you're at a family event or a work dinner and these steps are out of your control, don't miss out. Eat beforehand or bring a snack with you, have a safe-for-you drink and join in!

As a recognized nutritionist, part of the issues addressed by Robert Pastore, PhD,are food allergies.  Read more stories about diets and how they can help you avoid the complications caused by allergies by following this Twitter page.

Fetal programming: Mothers’ nutrition as key to babies’ future health

“Mothers know best,” so goes the cliché. When it comes to health, this saying also holds truth. In fact, mothers can influence the health of their babies even during pregnancy.

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The theory of fetal programming or prenatal programming claims that during fetal development, the mothers’ nutrition intake influences the growth of their babies’ organs. The conditions of these organs, in turn, affect the babies’ health for the rest of their lives.

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Elizabeth Somer, a registered dietitian and author of the book Nutrition for a Healthy Pregnancy, says that many pregnant women are not getting the essential vitamins and nutrients that their babies need. To supplement this inadequacy, the dietitian recommends the following diet guidelines:

1. Consumption of vitamin B12-rich products. Vitamin B12 is essential for the formation of blood cells and various proteins. It also lowers the risk for insulin resistance.
2. Munching of fruits that are good sources of vitamin C, which lowers oxidative damage to fetal tissues and risk for heart diseases.
3. Intake of vitamin D, which prevents the risk of chronic diseases, like multiple sclerosis and cancer.
4. Eating of fatty fish and algae containing DHA omega-3, an important building block of the babies’ brain.
5. Ingestion of folate-rich green vegetables or 600 to 800 micrograms of folic acid daily. Children born to mothers with high folate are less likely to suffer from emotional problems later in life, says a published study on The American Journal of Clinical Nutrition.

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While fetal programming remains an area of research that has to be furthered explored, it is a known fact that mothers who care for their unborn babies are more likely to be health-conscious during pregnancy. Pregnant women, however, should consult with their doctors or nutritionists before starting any diet program.


Robert Pastore is a nutrition expert who provides nutritional plans based on the unique biochemical makeup of every individual. Visit this blog to learn more about nutrition.

Allergies under control: Learning from Raul Ibañez’s game plan

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A few years back, Seattle Mariners left fielder Raul Ibañez had episodes of severe breathing difficulty. A short strenuous session in the weight room or even just a 30-minute jog was enough to drain him. With a career spanning two decades, Ibañez never had a sore as exhausting as this.

The baseball star’s lung tests indicated no aberrations; an echocardiogram and EKG also did not show any heart problems. Yet, his dilemma continued to plague his game routine. After further medical exams, Ibanez’s condition was finally correctly diagnosed. Clinical nutritionist Robert Pastore, PhD, worked closely with him and concluded that he had delayed allergies to gluten and a type of dairy protein called casein. Dr. Pastore provided Ibanez with an individual nutrition plan, which allowed him to manage his diet and respond to treatments effectively.

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While his nutritional restrictions left him uncomfortable in the weeks following his diagnosis, Ibañez found his changed eating habits an effective means to maintain good health. Bread, pasta, milk, and even pizza were off-limits on his menu, but meals served with bison, grilled chicken, eggs, sweet potatoes, and vegetables made his diet very nutritious. He also started eating organics and those that contain rich amounts of healthy fat, such as nuts and avocado.

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It might take an allergy to change one’s lifestyle, but while physical conditions are still at their best, it is best to course through healthy regimens early.


More on biochemistry, nutrigenomics, and human nutrition can be read here.