"How Dieting Makes the Lean Fatter" (Article Review)

In athletics, there is much focus on body fat percentage and weight. Whether it's to lose weight, gain weight or maintain weight everyone puts a lot of emphasis on these numbers, especially in the weight sensitive sports (wrestling, gymnastics, etc.). Many athletes restrict their diet to lose weight so they can possibly run faster, jump higher or push harder but do they really need to lose weight? Are they doing more harm than good? Are they losing the weight the right way?
A recent review published in Obesity Reviews found that lean people that restricted eating (dieting) to lose weight ended up not only gaining back the weight, but actually gaining more fat and weight compared to where they started. Interestingly, the leaner the person the more effect it had on fat and weight gain. Moreover, a single episode of dieting or more in adolescents increased the risk of becoming overweight by 3-5 times by the time they reached young adulthood when compared to non-dieters. So, if someone was dieting or "weight cycling", the leaner they were the more odds they had of gaining weight and possibly becoming overweight or obese. Gaining more fat and weight compared to what was initially lost is defined as "fat overshooting".

Taken from leanmansystem.com

The article notes that as the energy intake decreases (semi-starvation) and there is loss of fat mass (FM), there is also a loss of fat free mass (FFM = muscle, water and bone). When re-feeding occurs and weight is gained back, it takes more time to regain FFM compared to FM. This in turn causes what we call hyperphagia (abnormal increase in appetite to help reach previous levels of FFM). However, at that point FM is back to where it was before weight loss. By the time FFM is completely restored, FM has increased significantly. The leaner the individual is initially, the higher the fat overshooting will be (more FM). Higher FM is a result no one would want from "weight loss".

This article is a wake up call to those who are trying to lose weight when they shouldn't or to individuals that are over restricting their intake, especially if they are at a normal weight. Dieting or weight cycling can be detrimental not only to your body composition but also to your health. If weight loss is needed or if you are considering it, consult with a sports registered dietitian or a medical professional.


Dulloo AG, Jacquet J, Montani JP, Schutz Y. How dieting makes the lean fatter: from a perspective of human body composition autoregulation through adipostats and proteinstats awaiting discovery. Obes Rev. 2015 Feb;16 Suppl 1:25-35      

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Eating for Sport - Cross Country

Long distance running is demanding on the body; not only with energy requirements, but with the toll it takes on muscles. For that reason, proper nutrition cannot be over-looked. Miles add up very quickly throughout the course of the season so having a nutrition plan to help you keep up with your nutrient needs is absolutely necessary.

Photo Credit: Women's Health Magazine

Are you meeting your energy demands? A 10 mile run could burn around 1,000 calories! A diet for runners should be comprised of mostly carbohydrate. By now, I am sure most of you have heard coaches or other people tell you to eat carbohydrates. Carbohydrates, when metabolized in the body, are converted into glucose. It is glucose that it is stored in muscles as glycogen. Your body is only able to store up to certain amount of glycogen and then it must be replenished by food after it is depleted. It is not like fat where your body has a high storage capacity.

Become familiar with foods that are high in carbohydrate. You probably already have some favorite pre-event snacks, but take a minute to look at them closely to see how much carbohydrate they actually offer you. Your carbohydrate intake should reflect how much you are training. If you doing extra training that day, eat more carbs. Your daily carbohydrate needs should be in the range of 3-4.5 grams per pound of body weight.

Protein and fat are still important in an athlete’s diet. Protein is needed to help build and repair muscle tissue. Eat approximately 0.55-0.64 grams per pound of body weight of protein per day.

Fat is needed for the absorption of some vitamins, insulation, and the production of hormones in the body. Fat should make up about 20-35% of your total calories for the day. Focus on unsaturated fats due to their added health benefits.

Being too restrictive with calorie intake will negatively affect your performance because it will not allow your body to properly fuel and refuel for your events. For women, eating too few calories can cause disruptions in her menstrual cycle. Loss of menstruation is not a normal part of training and should be discussed with a physician. The low levels of estrogen related to missing periods can impair bone mineral density, which can increase the risk for developing other health concerns such as osteoporosis.

A common nutrition concern for long distance runners, especially females, is iron. Many runners are at an increased risk for developing an iron deficiency, especially if they do not eat a lot of meat. When people suffer from an iron deficiency, they feel fatigued. But before running to the store and buying iron supplements, please seek advice from your personal or team physician. Iron supplements, like other supplements, have the potential of causing adverse effects if they are taken when they are not necessary.

Ready to head out for your long run? Choose a pre-exercise snack that, of course, is high in carbohydrate but also lower in protein, fat, and fiber. Eating foods that are high in these will likely cause some stomach upset while on your run because they take your body longer to digest. The longer time you have before you run, the larger meal or snack you can have without worry about it bothering your stomach. Don’t forget about eating after you get back! Eating a snack immediately after your run will help you replenish your energy stores. Choose a snack that is high in carbohydrate, but also offers some protein. Protein will help repair your muscles and allow you to recover more effectively before your next run. You are not done with your training until you eat your post-run snack!

As with any other sport, making sure you have adequate hydration is key to optimal performance. It only takes a 2% loss of body weight caused by dehydration to significantly impact your performance.

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What are omega-3 fats and why are they good for me?

Omega-3 fats are polyunsaturated fats that can be very beneficial to your health. These healthy fats are considered essential because we have to get them through our diet in order to receive their many health benefits. They have anti-inflammatory properties that can protect against heart disease, decrease blood pressure, prevent arthritis, decrease asthma and speed recovery from injuries. 

The richest source of omega-3 fats is fish, specifically fatty fish such as salmon, tuna, sardines, and lake trout. It is recommended that we consume two servings (8-12 ounces) per week of a variety of fish. If you’re turned off by the “fish” smell, try cooking it with lemon juice or seasoning it with dill, basil, rosemary, or parsley.

If you don’t care for fish at all, you can choose to incorporate some of these other foods which contain lower amounts of omega-3 fats: 

• Flaxseed 
• Walnuts 
• Canola oil 
• Soybean oil 
• Chia seeds 
• Eggs 
• Chicken 

There are also fish, krill, and flaxseed oil capsules available over the counter. Take caution when choosing these supplements though as large doses of omega-3 fats can thin the blood. Quit taking these supplements at least two weeks before a major surgery.

Guest Blogger: Jaime Williams, USD Dietetic Intern

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Chia Seeds: Why are people eating them?

Chia seeds are from a flowering plant that is native to Central and South Mexico. Also called Salvia hispanica, they were historically a part of ancient Aztec and Mayan diets. The seeds can be eaten raw, ground, baked, or mixed into drinks.

Chia seeds have lately been advertised as a “magic” food with powers to cure all sorts of diseases. While this is simply not the case, chia seeds offer many nutritional benefits. Chia seeds are an excellent source of fiber, antioxidants, calcium, and omega-3 fatty acids. Chia seeds are low in saturated fat and contain no cholesterol. They are also a good protein source at about 5 gram per ounce. Chia seeds are calorie dense, with about 140 calories per ounce, so should be eaten in moderation.

Due to the omega-3 fatty acids, chia seeds may have lipid-lowering effects. When combined with a liquid, chia seeds will form a gel because of the fiber that they contain. This may help you to feel full longer and could result in weight loss from eating less. Chia seeds may also decrease insulin resistance in type 2 diabetics. More research is needed to confirm these claims.

Chia seeds are a nutrient dense food and would be an excellent addition to a healthy diet. Try them as part of a yogurt topping, in baked goods, or included in a smoothie!

Guest Blogger: Megan Lauseng, USD Dietetic Intern

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Types of Fat

Unsaturated fats, specifically mono-and polyunsaturated fats, are often referred to as “good” fats because they have a positive effect on cardiovascular health. These fats are typically liquid at room temperature. Monounsaturated fats can be found in some oils, such as canola and olive, and foods such as avocadoes, olives, and nuts. Polyunsaturated fats can be found in oils such as flaxseed and safflower, and from foods such as fish, walnuts, and flax products. The majority of your fat intake should come from mono-and polyunsaturated fats.

Omega-3 and omega-6 fatty acids are “essential” polyunsaturated fats, meaning your body cannot make them and they must be consumed through the diet. These essential fatty acids serve many important functions including blood pressure control, assisting in blood clot formation, regulation of blood lipids, and lessening the inflammatory response to injury and injection. They are also essential for normal growth and vision in infants and children.

Saturated fats are typically solid at room temperature. The chemical structure of saturated fats causes them to react differently in the body than unsaturated fats. High saturated fat intake negatively affects cardiovascular health by elevating blood cholesterol, particularly “bad” low-density lipoprotein (LDL), and promoting cardiovascular disease. Saturated fats are present primarily in meat, butter, dairy fats, and cheese. Plant sources of saturated fats include coconut and palm oil, and solid vegetable shortening. Commercially prepared cakes, pies, cookies, and other desserts are also typically high in saturated fats.

Trans-fats naturally occur in our foods; however, most trans-fats from our diet are artificially created through a process called hydrogenation. Hydrogenation is a process that takes a liquid vegetable oil and changes it into a solid fat. This process allows food to be more shelf-stable or last longer. The American Heart Association recommends avoiding both saturated and trans-fats because of the negative impact the have on cholesterol levels. While focusing on mono- and polyunsaturated fats is recommended, consuming some of the less healthy fats is acceptable in a well-balanced diet.

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