Optimum Diet for Captive Humans: Part 3

In parts one and two I discussed the theoretical optimum diet for a human in captivity, and the nutritional adequacy of such a diet.  Here I will continue to address the AZA feeding program guidelines by examining the feeding instructions and acceptance of the diet.

Feeding Instructions:

Part of our captive existence in society is that food is readably available for most of us.  Granted this is not true for everyone.  One of the largest failings of urban city life is the lack of adequate groceries and markets, instead a replacement convenient store full of processed food and a complete lack of fresh produce and meat.  But for a lot of us, groceries and markets are accessible, and they supply us with easy access to food- it’s our jobs to figure out how to ideally pick the right foods, specifically for our paleo, hunter gather diet. 

There is typically a trade off in most weight reducing diets- you either eliminate calories, or eliminate foods, sometimes both.  The paleo diet prescribes eating ONLY meat, veggies, fruits, nuts and seeds, and NOT EATING grains (wheat, corn, rice etc) legumes (beans, tofu, etc) or dairy.  There is debate and discussion in the paleo-sphere around different specific foods, such as potatoes (typically not allowed) and sweet potatoes (typically allowed), or dairy in general.  But specifics should be tailored to the individual and will be addressed further in Part 4.  So the trade-off for this elimination of grains, legumes and dairy is getting to basically eat until satiated (and if for weight loss not having to count calories).  The typical paleo diet is an ad libitum(literally at one’s pleasure)- you can basically eat as much you please.  For the person concerned with weight loss, this needs to be prefixed with some descriptor to the contrary, such as “sensibly” or “reasonably”.  Humans are not wired for self control, and eating a jar of almond butter a day is not a recipe for weight loss.  But the general diet allows one to eat when hungry, and eat until full- and that is full, not stuffed or gorged or jammed packed or bursting.

Some of the best advice I have heard on grocery shopping is to only shop the perimeter of the store- this will get you through the produce department and to the meat department.  Basically there is nothing good in the aisle.  It is all boxed food that was made in a machine.  It was processed and manipulated.  I will use an analogy of the Coca leaf- debatably the leaf itself is fairly benign and has potential medicinal use².  It is natively used as relief from altitude sickness, headaches, arthritis, and general anesthetic use.  It is chewed and used in teas.  However, you process it, manipulate it and you have cocaine.  So we’ve gone from a natural plant, something relatively benign, to something definitively bad.  You should consider your food the same way- the more process sing and manipulation it has had, the less you should want to eat it, it’ll probably end up being addictive^3,4,5,6,7 and detrimental to your health.

So basically eating instruction would be to eat as much variety of colorful vegetables and fruits as you can, and lots of meat.  Throw in some nuts and seeds to taste, and your set.  Avoid all grains, legumes and dairy.  Of course this would need to be tailored specifically to the individual, but I will address this further in Part 4

Adherence:

Perhaps the most important feature of any diet is the ability to actually follow the diet, demonstrated by this study⁸.  The basic conclusion is that the health benefits of any diet can only be realized by following the diet, and perhaps it may be more beneficial to follow any diet than no diet.  Differences between the diets are basically negligible compared to the effects of NOT dieting.  So what are the theoretical adherence rates of a paleo type diet?

The basic set up of the paleo diet tends to be low carb-ish.  They are not strictly low carb, and can be tailored to provide more of a carb loading scheme, particularly beneficial to athletes.  But for the sake of argument, we will assume that this is a low carb diet, with most of the carbs coming from fruits and veggies. 

In the same study⁸ mentioned above, four popular diets were analyzed for weight loss and adherence.  160 people were randomly placed into one of the diets (Atkins, Zone, Weight Watchers and Ornish).  The Atkins diet, which is low carb and would be somewhat similar to a paleo diet, had a reported 18% of the group unable to adhere.  Compare this to 20% unable to adhere to the zone, 18% unable to adhere to Weight Watchers, and 23% unable to adhere to the Ornish diet.  

Another study reported an overall 80% adherence rate to a low carb diet (< 25 g/day) after six months ⁹.

In a randomized trial of a low carb diet for obesity¹⁰, sixty percent of a low carbohydrate diet group.  The low carbohydrate diet was defined as 20g/day initially and gradually increased throughout the 12 months of the study, but having unlimited amounts of protein and fat.  It was running alongside a group assigned a calorically restricted “conventional diet” .  The diet is described as “high-carbohydrate, low-fat (1200 to 1500 kcal per day for women and 1500 to 1800 kcal per day for men, with approximately 60 percent of calories from carbohydrate, 25 percent from fat, and 15 percent from protein)”.  In this study, compliance was higher in the low carb group compared to the conventional diet group at the 3, 6, and 12 month marks.

In a similar study¹¹, a 78% adherence rate for a low carb diet comprised of 20g/day initially gradually increased to 120g/day.

Overall, I would say the adherence rate of such a diet would be projected to be around 80%, not significantly better or worse than any other diet. Of course personalized tweaking to the diet should be performed after initiation, something I will address in the next part.  Adding a little flexibility and modification to any diet to personalize will increase adherence, and remember, sticking to a plan is the only way to reap the benefits!

1.       “Nutrition Advisory Group Feeding Program Guidelines for AZA Institutions” AZA Nutrition Advisory Group, 2002
2.       Weil AT. "The therapeutic value of coca in contemporary medicine." J Ethnopharmacol. 1981 Mar-May;3(2-3):367-76.
3.       Bart Hoebel, Ph.D. “Sugar can be addictive, Princeton scientist says.” 
4.        Serge Ahmed, Ph.D. “Intense Sweetness Surpasses Cocaine Reward” 
5.        Gold, Mark S MD “Food Addiction?” Journal of Addiction Medicine 2009;3: 42–45
6.        Avena NM, Rada P, Hoebel BG. “Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake”. Neurosci Biobehav Rev. 2008;32:20 –39.
7.        Cocores, James A., Gold, Mark S. “The Salted Food Addiction Hypothesis may explain overeating and the obesity epidemic” Medical Hypotheses 2009; 73(6):892-899
8.        Selker HP, Shaefer EJ. “Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction” JAMA. 2005;293:43-53
9.        Westman EC, Yancy WS, Edman JS, Tomlin KF, Perkins CE.  “Effect of 6-month adherence to a very low carbohydrate diet program” Am J Med. 2002 Jul;113(1):30-6
10.    Foster GD, et al “A Randomized Trial of a Low-Carbohydrate Diet for Obesity”  N Engl J Med 2003;348:2082-90
11.    Shai, Iris “Weight Loss With  Low-Carbohydrate, Mediterranean, or Low-Fat Diet”  N Engl J Med 2008;359:229-241

Optimum Diet for Captive Humans: Part 2

As part of the guidelines presented by the ASA in part 1, an evaluation for nutritional adequacy of the diet should be performed, an analysis to determine the nutrient density and nutritional appropriateness of the diet.  I believe this is very important- Particularly for any elimination diet, or a diet that depends on the removal of a particular group of food, as we may fall short on particular nutrients we require for optimal health.   Our proposed diet is one that closely mimics that of what humans have been eating for the large majority of their natural existence- a hunter-gather diet composed of mostly meat and vegetables.  So how can we go about examining the nutritional characteristics of this diet?  Luckily, there are some pretty savvy scientists out there that have already looked. 

Doctor Loren Cordain published a paper in The Journal of the American Nutraceutical Association (JANA) examining the characteristics of a contemporary diet based on currently available foods that would be very similar to what hunter gathers would have eaten.  A computer program was used to compile and analyze nutritional characteristics based upon average values previously determined in 229 hunter gather societies, a diet without any processed foods, dairy products and cereal grains. 

The foods used create a theoretical menu were only meats, vegetables, fruits, and nuts/seeds.  For each food type, the commonly popular foods consumed in the US were incorporated.  Based upon the 229 hunter gather societies mentioned above, a balance between animal based food and plant based food was set to partition animal based foods accounting for slightly over half of daily caloric intake (for more information on proportions of plant and animal food in hunter gathers, see Evolution of the Human Diet).  This results in a macronutrient breakdown of 38% daily calories from protein, 23% from carbohydrates, and 39% from fat, varying from the traditional western diet of 16% protein, 49% carbohydrate, and 34% fat.  

 “Except for calcium, all trace nutrients occur in considerably greater quantities than the recommended daily allowances (RDAs)” with folate, Vitamin E, magnesium, iron and zinc all being between 150-300% RDA, and Vitamin A, B1,B2,B3,B6,B12,C and phosphorus all being over 300% RDA.  Calcium intake was only 691 mg (69% RDA), however analyses of the skeletons of ancestral humans living during the Paleolithic as well as more recently studied hunter gathers have shown these people maintained robust, fracture-resistant bonds, free from signs and symptoms of osteoporosis (here, here, and here).

In summary, the article shows that all macro and micronutrients are at levels sufficient or optimal for health.  It is also suggest that, despite the high levels of animal based food, blood lipid profiles would look better, and the risk of cardiovascular disease would be reduced.

In part 3, I’ll discuss implementation and adherence of the diet

Optimum Diet for Captive Humans: Part 1

Once upon a time, there was a human in a zoo.  I know it sounds crazy- and there have actually been more than one occurrence.  I think we can currently all agree that keeping humans in zoos is unethical, but from the time of the Renaissance to fairly recently, humans have been put on display.  Perhaps one of the most famous was Ota Benga, a native of the Kassai River in then Congo.  On September 8, 1906 visitors to the Bronx Zoo who wondered by the monkey house could see Ota.  He was considered a pygmy, and like in many other places around the world, from American side shows to European zoo, “exotic populations” and “unusual humans” were popular exhibits of the day.  One major question arises- not “who in their right mind puts a human in a zoo”, that question is relatively easy to answer- a moron.  No, the question is, “what did he eat”, or more importantly, “what is the optimum diet for a captive human”. 

I think this question is important, because the story of Ota Benga is almost that of Inception- a zoo inside a zoo.  Human society is defiantly different than that of our ancestors twenty thousand years ago.  Society is rather “captive” and a fair cry away from “natural”.  Many of us would have little to no chance surviving on our own in the wild; much like a monkey born in captivity would have little chance of survival upon being released.  Human technologically has exploded as of late, and I would postulate that we are growing on that front exponentially.  Modern society has changed us from hunter-gathers to desk jockeys and weekend warriors.  Socially and mentally we have advanced… but we are in the confines of society, captive to its care.  Most of us are reliant on modern technology and convenience. Not so much like “I need to check Facebook or I will die”, but literally if ostracized from modern society we’d have little chance of survival in nature.  I thinks it’s fair to say that we have been moved from our natural habitat – we have been moved from nature into buildings, houses and automobiles.

So if we considered, as a captive animal, what our ideal diet would look like, what would we suggest?

The Association of Zoos and Aquariums (AZA) has a proposed a set of Feeding Program Guidelines.  From the AZA website:

AZA FEEDING PROGRAM GUIDELINES:

Aim to provide a nutritionally balanced diet.

Provide a diet that reasonably stimulates natural feeding behaviors.

Provide a nutritionally balanced diet that the animal consumes consistently.

Provide a diet that meets all of the above criteria, and is practical and economical to feed.

To meet the guidelines, it is recommended to follow four steps:

Investigate the background of the animal

Evaluate the nutritional characteristics of the diet

Implementation- ensuring proper instructions and acceptance of the diet

Diet update and reformulation- changes should be made based upon initial results.

Determining the background of the animal is the first step. “A literature review will help pull together information on a particular species or on an individual animal”, and “the literature review should include information on the nutritional, behavioral, and functional needs of the species in the wild and in captivity.” Of particular interest is that the diet stimulates natural feeding behaviors, should be in form and functions as reasonably close to what they would eat in the wild. 

What is the natural human diet and what does the literature say about it?  I’d postulate that it’s what we evolved eating.  A hunter-gatherer or forager diet, were most or all food is obtained from wild plants and animals.  The diet eaten by Homo Sapiens for 200,000 years- food typical before the Neolithic revolution when the wide-scale transition of many human cultures from a lifestyle of hunting and gathering to agriculture and settlement that occurred only 3000 years ago.  Today that would translate into mostly meat and veggies, some fruit and nuts, and avoiding all the processed foods humans have developed in the last couple thousand years (but more so the last 100 years of processed food explosion).   

There is a significant amount of anthropological evidence suggesting that this style of eating is how humans and the human body were designed to run.

For example, in the paper “Anthropological Research Reveals Human Dietary Requirements for Optimal Health “ from the Journal of Applied Nutrition, 1982

"There are one hundred and ninety-two living higher species of primates in addition to humans. Until recently, it was taken for granted that all monkeys and apes were vegetarians, but ethological studies revealed that all primates, in their natural habitat, also eat small animals."

"Of humans some four million years on earth, 99% of this time has been that of hunting game and gathering wild plants."

"No cultures or people in the world have ever been 100% vegetarians; however, a number, such as the Masai of Africa, Plains Indians, the Eskimo  and the Lapps, in their traditional culture, subsist almost entirely on meat and have been very healthy. When they adapted to our modern diet which is high in refined carbohydrates, their health deteriorated rapidly; they developed a high incidence of degenerative diseases characteristic of our modern civilization, especially heart disease. "

"There is a relationship between diet and degenerative diseases, but the total history of mankind strongly indicates that the relationship is not one of consuming meat and animal fats. Anthropological data strongly suggest that as human societies developed a greater dependence on cereal grain crops and other carbohydrate foods, such was accompanied by undermining the health adaptations of food-producing populations unless they were successfully able to maintain a balance between meat and animal protein and their relatively low content protein plant crops such as rice, wheat, barley, potatoes, and corn. Since the last century, this deterioration has been accelerated to a very high level due to the ever increasing use of sugar, refined white flour, coffee and other caffeinated beverages, excessive consumption of salt, alcohol, chemical preservatives, synthetic, processed and junk foods.”

“Anthropological research proves that humans are both animal and plant eaters, but of the two, animal foods are essential in human nutrition. The wisest diet is no doubt the one humans have followed for millions of years, a diet that emphasizes fresh meat or animal protein supplemented with wholesome plant foods augmented by ample exercise.”

In part 2, I’ll address the evaluation of the nutritional characteristics of the diet.

Procrastination Is Like M@sturbati0n:

Yesterday I displayed an amazing amount of restraint.  Not with my “diet”, but with my temper.  I did eat as planned yesterday, it was pretty decent, hit my macros and cal target, and I fasted and had about a six hour eating window, just as planned.  Didn't need any additional food and typical for me was not transfixed by any extraneous culinary indulgence.

No... no,  restraint needed on that front.

Yesterday I decided to peruse a diet forum a little more in depth, and started reading through the logging reports people post.  It's predominantly supportive, which is really kind of nice.  But I'm reading threw these posts and I really want to shoot my mouth off to everyone and tell them what I think they should be doing.  I think I know what they should do to get them results.  But alas, they have not asked me and it's really none of my business.  And unsolicited diet advice is rarely useful, and potentially harmful.  So I (for the most part) keep my mouth closed about stuff... I am really tempted to say a few more things, and search out people asking questions so I can tell them what to do.  I'd really like to find a group of people I could run "experiments" on. I am a scientist, and I am running an experiment on myself at the moment, and anytime in the past I’ve done such a thing with other people it has gotten them results, but I’d like more data...  and I digress.

The true restraint has come from not belittling people for the comments "There's always tomorrow".  This comment is in the diet community like flies on cow pie.  It's like they are all using the internet as a confessional, and the penance is always "TOMORROW".  You know what?  You screwed up... you didn't follow your plan, and no you can't make it up... you can't run that piece of apple pie, Cadbury egg and frappuccino off tomorrow.  Running tomorrow (if you even do it) to burn off calories you have eaten today is a recipe for disaster... and failure.  The day has been lost; you can't "make it up tomorrow".  You can however start over, and try to have more restraint and stick to your plan. It's not easy... That's why there are so many wolfs predating on plump sheep for weight loss magic that everyone should know doesn't work (but everyone want the easy way out).  Stop making excuses for yourself and stop trying to make it up tomorrow.  Why put off till tomorrow what you can do today.  Don’t beat yourself up about it (okay maybe just a little), but move on and stick to your plan NOW, not TOMORROW. 

Procrastination is like m@sturbati0n... your F#(k!ng yourself... 

INTRODUCTION:

I’ve created this thing as an outlet, a preoccupation and a brain dump.  I have always love things related to science and math, and after getting obese and losing over 50 pounds of fat and adding some muscle, I’ve become obsessed with diet and nutrition.  The science behind nutrition, diet and weight loss, at its simplest is very complex.  There are so many variables in the human body, and a wide difference between people.  Yes, we are all wonderfully unique snowflakes (but we are all made of water).  This can cause all sorts of confusion and conflict between researchers, doctors, and scientist.  All the contradictory views can make the average person start drooling and licking windows.   

I’d like to use my knowledge, understand, and passion to be able to educate and assist people in their health and weight loss goals.  I can help provided personalized diets, meal plans, workouts, or general information to you to help you achieve your goals.  Cuss, I can even help setting goals too.  If you have a question, please contact me!  I'll be adding more stuff regularly, so check for details.