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Weight Management and Diets |
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Weight Management and Diets |
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Public perception, and even that of some health professionals, is that obese people are lazy and have made few serious attempts to lose weight. On the other hand, some researchers have suggested that repeated attempts to lose weight through caloric restriction can actually result in a higher body mass index (BMI). Self-reported information on dieting experiences of 149 women with a BMI of 30 to 70 was gathered to refute the notion that obese women have made few serious attempts to lose weight and to see whether women with higher BMIs report more frequent dieting than women with lower BMIs. Participants completed questionnaires about lifetime dieting experiences and provided demographic information, including heights and weights. Women with higher BMIs tended to start dieting before age 14 and had dieted more frequently than women with lower BMIs. Negative memories of dieting far outnumbered positive or neutral ones. Those who dieted before age 14 were more than twice as likely to disagree that dieting improved their health, three times as likely to disagree that dieting improved their self-esteem, and more than twice as likely to agree that dieting contributed to their weight over time than those who started dieting later. 84% of those who dieted before age 14 were not able to maintain any permanent weight loss compared with 67% of those who started dieting at age 14 or later. There was a direct and statistically significant relationship between current BMI and dieting experiences. Women at the highest weight reported dieting before age 14 and had made more attempts to lose weight. Dieting is generally not recommended for treatment of pediatric overweight; the findings of this survey add to the literature documenting the potential harm of dieting in children. Narrative accounts of memories and feeling about dieting were overwhelmingly negative, and women's current perceptions were that dieting undermined their health and self-esteem, and contributed to their increasing weight over time. Bottom Line for 2005: Focus on improving health through lifestyle changes, such as increasing consumption of fruit and vegetables, decreasing dietary fat, and escalating physical activity, rather than caloric restriction to achieve weight loss. Happy and healthy new year to you!! Source: Journal of the American Dietetic Association, 2004, 104(6) 972-974. Posted
January 2005
Which popular diet is the most effective? Despite the popularity of fad diets and the intense interest in weight loss, there is little actual research proving the effectiveness of these diets. The goal of this research study was to assess the adherence rates and the effectiveness of 4 popular diets (Atkins, Zone, Weight Watchers, and Ornish) for weight loss and cardiac risk factor reduction. 160 participants, aged 22 to 72 were randomly assigned to follow either the Atkins (carbohydrate restriction), Zone (macronutrient balance), Weight Watchers (calorie restriction), or Ornish (vegetarian, fat restriction) diet. Each of the participants had hypertension, dyslipidemia, or fasting hyperglycemia. After one year, the average weight loss for each of the four diets was:
The Ornish plan, consisting of a very low fat, vegetarian diet showed the best results, although the difference was not a significant one. Not surprisingly, the greater effects were observed in those participants who completed the study. Each diet significantly reduced the low-density lipoprotein (LDL or bad cholesterol)/high-density lipoprotein (HDL or good chlesterol) cholesterol ratio by approximately 10%, with no significant effects on blood pressure or glucose at 1 year. The amount of weight lost by the participants was associated with how well the participants adhered to the program, but not with diet type. For each diet, decreasing levels of total/HDL cholesterol, C-reactive protein, and insulin were significantly associated with weight loss with no significant difference between the diets. The results showed that each of the popular diets modestly reduced body weight and several cardiac risk factors after one year. Unfortunately, overall dietary adherence rates were low, although increased adherence was associated with greater weight loss and cardiac risk factor reductions for each diet group. Bottom line: Find a diet you can stick with and start today! Have a Registered Dietitian design a plan that will work for you. Source: Journal of the American Dietetic Association, January 5, 2005;293:43-53. For more information, go to: http://jama.ama-assn.org/cgi/content/full/293/1/43 (last accessed 1-5-05) Posted
January 2005
Coffee drinks contribute considerable calories A cup of black coffee has just10 calories, but an espresso drink laden with milk, flavoring and whipped cream can be almost a meal in itself. Some nutritional information for 16-ounce "grande" drinks at Starbucks:
Source: http://www.intelihealth.com Posted
January 2005
Drink calories can add up Some nutritional information for 16-ounce "grande" drinks at Starbucks:
Source: http://www.intellihealth.com Posted
May 2005
Combined effects of energy
density and portion size on energy intake in women Recently, many studies have shown that increasing the portion size of foods increases energy intake. The results showed that energy intakes increased with the increased portion sizes, and there was no evidence of meal-to-meal compensation for higher intakes. It seems likely that it is not portion size alone that is the main contributor to the overconsumption of energy but rather the consumption of large portions of foods high in energy density that facilitates increased energy intakes. The hypothesis of this experiment was that when both the energy density and portion size of a meal are increased, the effects of energy density and portion size on energy intake are independent and will add together to increase energy intake. This study Increases in portion size and energy density led to independent and additive increases in energy intake (for the meal and for total daily intake). Subjects consumed 56% more calories when served the largest portion of the higher energy-dense entree than when served the smallest portion of the lower energy-dense entree! Unfortunately, subjects did not compensate for the additional intake by eating less at the subsequent meal. Despite substantial differences in energy intake, no systematic differences in ratings of hunger and fullness across conditions were observed. The results from the present experiment are likely to have important implications for weight management. Increasing the portion size and the energy density of a main entrée resulted in significant increases in energy intake during a single meal. Foods that are of a higher energy density and served in larger portions are likely to facilitate the overconsumption of energy. This association is of particular importance in that it identifies the availability of large portion sizes of energy-dense foods as a significant contributor to increased energy intakes. Bottom Line: If you are trying to lose weight, cut your portions sizes slightly at each meal. Source: American Journal of Clinical Nutrition, 2004; 79; 962-968. Posted
May 2005
Weight-management programs: Look for these 5 criteria Millions of Americans enroll in some kind of structured weight-loss program each year. Before you join a commercial program, be sure it meets these criteria:
Contact The Sensible Nutrition Connection, Inc. if you would like to know exactly how many calories you need to eat each day to maintain or lose weight. Our new BodyGem Metabolic Fingerprinting is a new service we offer our clients. Call 781-982-9355 (WELL) for more information. Source: Mayo Clinic's Women's HealthSource Supplement: Special Report. Posted
July 2005
Low-carb craze falls, bread makes a comeback Along with the bankruptcy of Atkins Nutritionals Inc, (and some of you may have caught Debra Wein on Channel 56's 10 O'clock news talking about this subject when the story broke a few weeks ago) the renewed sales of "forbidden foods" are evidence that the low-carb craze is over. In its wake, food experts say, is a lingering "carb awareness" and interest in nutrition that is driving demand for whole grains and natural foods. Low-carbohydrate diets, such as Atkins, favor meat, eggs and green vegetables over white bread, pasta and fruit. Food producers who were cast aside while consumers experimented with bacon and eggs are cheering the change. It is possible, some experts said, that America's notoriously faddish approach to dieting may be giving way to a more reasoned attitude. Experts say some low-carb foods will survive, just like low-fat and low-salt foods. Kraft is betting that its 29 products based on the South Beach Diet, which eschews some of the same foods as Atkins, will be among them. It expects the line to bring in more than $100 million this year. On the other hand, it has stopped producing some CarbWell cookies, cereals and cereal bars. People who track food trends say low-carb dieting peaked in early 2004. Marketing experts who survey consumers have chronicled the change as well. NPD found that only 2.2% of Americans were on a low-carb diet in July, down from 9.1% in February 2004. Pepperidge Farm's low-carb bread, introduced in May 2004, were 11% below the previous 12 weeks, Redmond said. Sales of white breads were down 5.6% during that time period. But sales of the company's whole grain and brown breads rose 20%. Meanwhile, parent company Campbell is discontinuing its low-carb soups. Todd Hultquist, a spokesman for the Food Marketing Institute, a trade association for food retailers and wholesalers, said the natural and organic sector was growing rapidly in mainstream food stores, a response to competition from grocers like Whole Foods. Interest in nutrition is high enough that some stores now have "Ask the Nutritionist" days, he said. Convenience foods such as bagged salads and vegetables or sliced apples are selling well. That’s good news for those truly interested in long term health! Source: Adapted from http://tvnz.co.nz/view/page/411749/603097 Posted
September 2005
All low-fat diets are not equal, Stanford study shows A low-fat diet rich in vegetables, fruits, whole grains and beans has twice the cholesterol-lowering power of a conventional low-fat diet, according to a new study from the Stanford University School of Medicine. In other words, a meal of spinach salad, egg and oatmeal-carrot cookies is healthier for your heart than stir-fried lean beef and asparagus and low-fat chocolate chip cookies - even when both meals contain the same amount of saturated fat and cholesterol. The finding, published recently in the Annals of Internal Medicine, comes from a meticulous comparison of two low-fat diets. One, the conventional diet, focused solely on avoiding harmful saturated fat and cholesterol. Diners ate such foods as frozen waffles and turkey bologna sandwiches. The second diet included the same proportions of fat and cholesterol, plus lots of plant-based foods in accordance with American Heart Association guidelines. Those diners ate such foods as hot grain cereals and vegetable soups. Both diets lowered total and low-density lipoprotein (LDL, or "bad") cholesterol over the course of the four-week study. The conventional diet produced, on average, a 4.6 percent LDL decrease. But the plant-based diet beat that hands-down: It achieved, on average, a 9.4 percent decrease in LDL. Researchers found no significant differences in changes in triglycerides or high-density lipoprotein ("good") cholesterol. "The effect of diet on lowering cholesterol has been really minimized and undermined by a lot of clinicians and researchers saying, 'Yes, it has an effect but it's really trivial: It would be better to put you on drugs to control your cholesterol," said Christopher Gardner, PhD, assistant professor (research) of medicine at the Stanford Prevention Research Center and lead author on the National Institutes of Health-funded study. "But we think part of the reason was that we weren't really giving diet a fair shake. We were so focused on the negative - just what to avoid - and not what to include." The bottom line? Mother knows best: Do eat your veggies - and other nutrient-dense foods. It's not enough to simply steer clear of saturated fat and cholesterol. "We would really hope that people would appreciate the new American Heart Association Guidelines," said Gardner, who decorates his office with splashy posters of squashes and peas. "Include more whole grains and vegetables and beans and colors - not iceberg lettuce, but red bell peppers and carrots and broccoli and red cabbage and the really colorful foods. Those are all really low in saturated fat and cholesterol, and they're really high in other nutrients and phytochemicals that are good for you." A "plant-based" diet is not necessarily a vegetarian diet. It simply includes a foundation of whole grains, vegetables, beans, nuts, seeds and fruits. The 2000 AHA guidelines recommend at least five daily servings of vegetables and fruits and at least six daily servings of grains with an emphasis on whole grains. Source: Annals of Internal Medicine, 3 May 2005, Volume 142(9); Posted
September 2005
Study: Most Will Be Fat Over Long Haul Excess weight is a major public health problem in the United States. Overweight and obese people are more likely than normal-weight people to have health problems, such as some forms of cancer, diabetes, high blood pressure, and knee arthritis. They also die at younger ages. Although Americans of all ages are increasingly overweight, many find that middle age is a particularly high-risk period for gaining weight. The goal oft his study was to learn the shortand long-term risks for normal-weight, middle-aged adults becoming overweight or obese. The study looked at 4117 white men and women 30 to 59 years of age. Starting in 1971, the researchers regularly measured weights of adults living in Framingham, Massachusetts. They calculated each person's body mass index (BMI) as his or her weight in kilograms divided by the square of his or her height in meters. They classified weight as normal (BMI between 18.5 and 24.9 kg/m2), overweight (BMI between 25 and 29.9 kg/m2), or obese (BMI of 30 kg/m2 or greater). They then described how often the adults with normal weights at baseline eventually became overweight or obese within short (4 years) and long (10 to 30 years) time periods. Results Limitations Bottom line: For middle-aged white Americans, the long-term risks for becoming overweight or obese seem very high Source: "Estimated Risks for Developing Obesity in the Framingham Heart Study." It is in the 4 October 2005 issue of Annals of Internal Medicine The authors are R.S. Vasan, M.J. Pencina, M. Cobain, M.S. Freiberg, and R.B. D'Agostino, 4 October 2005 | Volume 143 Issue 7 | Page I-12 Posted
November 2005
Overweight Pregnant Women Benefit from Exercise By engaging in aerobic exercise, overweight women can improve their fitness during pregnancy. Moderate activity substantially increases their sub maximal exercise capacity. This allows them to overcome the otherwise negative effects associated with pregnancy. Brazilian researchers conducted the randomized trial with subjects from a prenatal clinic between 2000 and 2002. A total of 92 pregnant women were enrolled in the study. All were overweight but otherwise healthy, were > 20 years of age, were at a gestation of <20 weeks and had no evidence of diabetes or hypertension. Those assigned to the intervention group engaged in three 1 hour aerobic exercise session each week. Control group participants received weekly relaxation and focus group discussions. The women in the exercise group had their oxygen uptake at the anaerobic threshold increased by 18%, compared to a 16% decrease in the control group. The exercises were about five times more likely than control subjects to have a regular or good cardio-respiratory capacity. Bottom line: Moderate aerobic exercise in pregnant women may help to guard against health problems later on. Source: Obstet Gynecol 2005. Posted
January 2006
Proper Protein Portions South Beach, The Zone, Atkins, The Food Guide Pyramid. With all the different diets and dietary advice out there, it is hard to know how much protein one should be consuming. Does consuming protein in lieu of eating carbohydrates lead to weight loss? Can athletes and body builders put on more lean muscle mass by ingesting large amounts of protein on a daily basis? A recent review of numerous studies on dietary protein intake tries to shed some light on these questions. Currently the Recommended Dietary Allowance (RDA) for protein in the US is set at 0.8 grams per kilogram of body weight per day (e.g. a 175 lb person would need 64 grams/day of protein to meet the RDA). These RDA guidelines are set to cover the needs of 97.5% of the population and are believed to be the necessary level of protein intake for structural/functional purposes in the body. However for active people, as well as for strength and endurance athletes, the protein needs are higher and have been suggested in the range of 1.2 - 1.8 grams per kilogram of body weight per day (e.g. a 175 lb athlete would need in the range of 96 - 144 grams of protein a day). Risks of Too Much
Protein Protein and Weight Loss Protein and Muscle
Recovery However, athletes need to be careful of consuming too much protein at the expense of carbohydrates. Carbohydrates are needed to fuel the muscles and if too few carbohydrates are consumed, lean muscle will be broken down to meet energy needs. Inadequate carbohydrate consumption can also lead to an early onset of fatigue and a decrease in exercise performance. Athletes should consume at least 150 grams/day of carbohydrates. Recommended Maximum
Protein Intake For athletes a maximum protein intake would be 25% of energy requirements at approximately 2 - 2.5 grams/day per kilogram. Therefore, a 175 lb athlete on a 2,900 calorie/day diet could safely consume about 176 grams of protein. Bottom Line - Increasing dietary protein intake above the current RDA can be beneficial for both athletes and non-athletes, but is certainly not necessary to maintain adequate health. Since protein sources can also be high in saturated fat, one should choose lean protein sources and not exceed dietary fat recommendations. Also, consuming protein at the expense of whole grains, fruits and vegetables is not recommended. A balanced diet is still the key for optimal health. Source: International Journal of Sport Nutrition and Exercise Metabolism 2006: 16:129-152.
Posted
June 2006
The Bigger the Portion Size, the Greater the Intake For many of us, the saying "our eyes are bigger than our stomachs" rings true. Even if you don't finish all of the food on your plate, taking a larger portion to begin with will probably lead to increased caloric intake. At least, that is what researchers discovered in a recent study. Thirty-two adults within a university setting participated in the study. Over the course of 3 weeks, the subjects ate their main meals (breakfast, lunch, dinner) in a controlled setting for 2 consecutive days. The subjects were also given snacks to eat in-between meals away from the controlled setting. They had their choice of high-energy-dense snacks (chips, crackers, cookies and candy) and low-energy-dense snacks (fruits and vegetables). The researchers varied the portion sizes of all foods and beverages that the participants were given. A normal size portion based on the average energy needs of the participants was considered baseline (men were given larger sized portions than women based on their higher caloric needs.) The researchers then increased this portion size by 50% and 100%. Results Also interesting to note was that when the portion sizes of the snacks were increased, the participants consumed more of the high-energy-dense snacks, but not more of the fruit/vegetable snacks. Serving a bigger bowl of potato chips meant more chips were consumed, but serving more carrot sticks did not lead to more carrots being eaten. Bottom Line: Since many of us struggle to maintain a healthy weight and the country is in the midst of an obesity epidemic we need to rethink how much food we are putting on our plates. Also, many restaurants provide larger portions than they did 20 years ago, so it may be wise to split an entrée or take half of your meal home from the next day. Source: Journal of the American Dietetic Association 2006; 106; 543-549. Posted
June 2006
Taste genes may influence the size of your jeans Can't seem to wedge yourself into last summer's wardrobe? It might be that your "taste genes" are to blame for your tight jeans. New research shows that the taste for vegetables and desserts are influenced in childhood, which may have implications for understanding obesity. The study titled, Heritability of food preferences in young children, examined preferences for four food groups in a sample of 103 pairs of identical twins and 111 pairs of non-identical twins (aged four to five). Identical twins share all their genes, while non-identical twins share about 50 per cent of their genes, giving the researchers the opportunity to investigate genetic and environmental factors on food preference. The twins' mothers were asked to complete a food frequency questionnaire. Foods were grouped into 'Vegetables', 'Fruits', 'Desserts' and 'Meat and Fish'. The researchers found that inherited taste for protein-rich foods such as meat and fish was high compared to desserts and vegetables; these foods were influenced by environmental factors. It might be that children witness their parents’ enthusiasm or dislike for certain types of desserts or vegetables and are likely to follow their eating example. Or, if parents choose to leave out a bowl of candy instead of a bowl of cut up vegetables, children may be more likely to develop a taste for the sweets over the vegetables. This study adds to our knowledge of understanding children's food preferences and how poor eating habits initiated during childhood can lead to health problems such as obesity in childhood and later on in life. Bottom line: Set a healthful example for your children. Not only will they benefit from watching you eat healthful foods, but you will benefit as well from consuming them. Source: Physiology and Behavior, May 2006. Posted
July 2006
Fruit and fiber for weight
management The questionnaire indicated normal-weight adults consumed an average of 33 percent more dietary fiber and 43 percent more complex carbohydrates daily than their overweight and obese counterparts. Compared with normal-weight subjects, overweight and obese subjects consumed about one less fruit serving daily, which may partly explain their lower fiber and carbohydrate intake. Fruit, as well as vegetables and whole grains are excellent sources of fiber. Dietary fiber slows digestion making a person feel fuller and satisfied longer. In addition, high fiber foods such as fruits and vegetables are typically low in calories and fat, and high in nutrients, making them a healthful component of any meal plan. The results of the study indicate that dietary fiber, complex carbohydrates and fruit were associated with lower body fat stores in adults, so it is important to increase dietary fiber, complex carbohydrates and fruit in your diet. The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively. Grab an apple on your way out the door, or slice a pear into your salad for a fruity, fibrous boost that can help prevent obesity. Source: Journal of the American Dietetic Association, Vol. 106(6), pages 883-840, June 2006. Posted
Aug. 2006
Sleep for a slimmer you Thirteen large studies published since 2000 link hours of sleep and body weight. Most show that people who average less than seven hours of sleep a night have a higher BMI (body mass index). One study of almost 3,700 individuals aged 32 to 49 years showed that those wh o reported sleeping less than seven hours each night had a higher than average BMI and were more apt to be obese when compared to those who caught more Z's each night - seven or more hours. A series of sleep studies have shown that partial sleep deprivation disrupts endocrine, metabolic and immune function. In one specific study, 12 young men were asked to spend only four hours sleeping for two nights, and 10 hours sleeping for two nights. Sleep restriction raised their levels of ghrelin, a hunger-stimulating hormone, and lowered levels of leptin, a hunger-suppressing hormone. It also increased appetite, particularly for foods such as cake, chips and bread. Sleep loss alters the ability of leptin to accurately signal caloric need, and overeating can become a nightmare for your waistline. Bottom line: If you'd like sweet dreams and a slimmer physique, it takes more than healthy eating habits and regular physical activity. Getting enough sleep each night could have a positive impact on your BMI. Also, staying up later at night leaves more time for midnight snacking. If you feel like you're guilty of late-night eating when you're not hungry, try an earlier bedtime, reading or relaxing to avoid mindless munching. Source: Rx for Obesity: Eat Less, Exercise More, and - Maybe - Get More Sleep. Journal of the American Medical Association; Vol. 295(20), May 2006. Posted
Aug. 2006
More quality foods = fewer calories Subjects were classified as consuming a low-energy-density diet, medium-energy-density diet, or high-energy-density diet, referring to the calorie amount in each of the diets. Energy-density of foods refers to the number of calories a food has ounce for ounce. A pound of spinach contains fewer calories than a pound of chocolate, for example. In general, foods that have a high amount of water and/or fiber, such as fruits and vegetables, also have a low calorie density. These foods also typically take up more space on your plate. Three ounces of spinach salad will fill your plate and will likely take longer to eat than three ounces of chocolate. Chips, sweets and meats, on the other hand, are relatively calorie-dense and rack up the calories when consumed regularly. In the study, those who consumed a low-energy-density diet had a lower caloric intake but consumed more food, by weight, from most food groups. They also consumed a relatively high proportion of foods high in micronutrients and water and low in fat, such as fruits and vegetables. In addition, their diets contained less fat and had higher intakes of several important micronutrients, including vitamins A, C, and B-6, folate, iron, calcium, and potassium. While participants filled their plates with low-calorie foods, they consumed fewer calories - an average of 425 fewer among men, and 250 fewer among women. With 3,500 calories in a pound, it won't take long to pack on the pounds with high-energy-density foods. So if you want to eat more food while consuming fewer calories, add more fruits and vegetables into your diet. Instead of a meal with meat and starch and a side of vegetables, make the vegetables cover most of the plate. Eat a large salad before dinner to satisfy you. Low-fat dairy and high-fiber whole grains are also healthful choices. Use low-calorie-density foods to fill your plate and help you feel great! Source: Journal of the American dietetic Association, Volume 106, Issue 8, Pages 1172-1180. August, 2006. Posted
Sept. 2006
Exercise necessary to whittle away the waistline Though we may be looking for one single solution in the weight management war, diet and exercise go hand-in-hand when it comes to trimming the waistline. We may not be able to eliminate fat cells, but we can shrink their size, and that's important because abdominal fat has been linked to an increased risk of heart disease and diabetes. A recent study was conducted to determine if a calorie-reduced diet, diet plus low-intensity exercise, and diet plus high-intensity exercise influence abdominal and gluteus (buttocks) fat cell size in obese women differently. The study included 45 obese middle-aged women who were randomly assigned to one of the three groups. Results showed that those who exercised showed a reduction in the size of fat cells around the abdomen. Women in both exercise groups showed about an 18 percent reduction in the size of abdominal fat cells, whereas dieters showed no change. The findings suggest that exercise may cause a preferred response in breaking down abdominal fat cells over other fat cells in the body. Gluteus fat cell size responded similarly in all three groups. Losing the belly fat isn't only about image: research shows that people who are "apple-shaped" and carry most of their fat in the middle, are more likely to develop diabetes and heart disease than "pear-shaped" individuals, who carry much of their fat below the waist. Bottom line: Whether you're pear or apple shaped, both diet and exercise are important when trying to achieve or maintain a healthy weight. Exercise may be particularly significant in the distribution of body fat. Source: International Journal of Obesity (2006) 30, 1211–1216. Posted
Oct. 2006
It takes diligence to be the biggest loser We all know there is no such thing as a weight loss fairy, one who taps her wand and makes the pounds melt - and stay - away. The real magic potion to maintain weight loss is pure diligence. Data from a 2004 survey mailed to U.S. adults were used to examine the difference in selected weight loss strategies and attitudes among approximately 2,000 people who reported successful weight loss attempts and were able to keep the weight off, and people who were not successful in keeping the weight off after losing weight. Researchers examined behaviors which included diet change, leisure-time and sports activities, self-monitoring, and barriers to weight management. Among the adults who reported losing weight or trying to lose weight, 31.0% had been successful at both losing weight and keeping it off. Exercising more than 30 minutes per day and adding physical activity to daily life were behaviors correlated with significantly more successful individuals than those who did not exercise. Individuals who were successful at weight loss and maintenance were less likely to use over-the-counter diet products than those who were unsuccessful at weight loss. Those who lost and kept off weight were more likely to plan their meals, track calories and fat, and measure the amount of food on their plates. The biggest losers were also more likely to weigh themselves regularly to keep close tabs on any weight fluctuations. There were a significantly higher proportion of successful losers who reported lifting weights versus unsuccessful. Those who barreled through weight loss barriers, such as being too tired to exercise, having no time to exercise, eating away from home too often, and feeling health food costs too much, were more successful in weight loss than those who succumbed to weight loss roadblocks. It is necessary to demonstrate discipline with weight loss and weight management. Once the pounds come off, they are likely to sneak back on without adhering to lifestyle changes. Among these, monitoring food intake and participating in daily physical activity are two great self-monitoring tactics helpful in maintaining a healthy weight. Source: International Journal of Behavioral Nutrition and Physical Activity, August 2006 Posted
Oct. 2006
Whole grains- are they beneficial to the diet and do they aid in weight loss? You may have noticed the low-carb craze has been replaced by a healthier, good-carb craze. An enormous number of new food whole grain food products have recently hit store shelves; these products have various claims, such as "contains Whole Grains," "a Great Source of Whole Grains," and "100% Whole Grain." All these claims have left many Americans wondering if these products do improve health and aid in weight loss efforts. In a randomized clinical trial looking at consumption of whole grain cereals during weight loss and its' effects on dietary quality, dietary fiber, magnesium, vitamin B-6 and obesity, researchers split 180 sedentary overweight or obese non-smoking adults into 3 different intervention groups and followed them over twenty-four weeks. The control group exercised (aerobic and flexibility exercises), the second group followed a reduced-calorie diet plus exercise and the third group followed a reduced-calorie diet that included fiber-rich whole grains plus exercise. Persons consuming more than 2 servings of cereal per week were excluded from the study and 134 persons were included in the final analyses. The reduced-calorie whole grain diet plus exercise group was given high-fiber cereal to eat for two meals per day (plus skim milk and fruit) for the first 12 weeks and one meal per day for the next 12 weeks. The other two groups were instructed not to eat cereals, but could eat other fiber-rich foods. The reduced-calorie group plus exercise was given dietary guidance to follow in order to keep calories at an appropriate level. For the first 12 weeks, all groups were given exercise instructions and weekly counseling to monitor compliance to their assigned exercise and/ or diet plan. The quality of the diet, as well as body weight was measured at the start, mid-point of 12 weeks and end of the study. Researchers found all groups reduced their caloric and fat intake over the course of the study, but those following the reduced-calorie whole grain diet plus exercise reduced their caloric intake and fat intake more than the other two groups. High-fiber foods tend to have a filling effect, resulting in a reduced caloric intake. Also, the reduced-calorie whole grain plus exercise group increased their intake of both insoluble and total fiber, magnesium and vitamin B-6 more than the other two groups, resulting in an overall improved diet quality. Because whole grain cereals are fiber-rich and high in magnesium and vitamin B-6, it makes sense that intake of these nutrients would increase in the whole grain low-calorie group plus exercise more than the other groups. Of concern is that the levels of calcium and vitamin E were inadequate in all three groups, likely because of the decrease in total food intake. Next time you're at the supermarket, buy a couple new whole-grain foods and try them out; you may find a new kitchen staple! Make sure whole grains are part of your daily diet; they are filling, satisfying, delicious and are health-promoting.
The Bottom Line: Intake of whole grain cereal does seem to aid in weight loss efforts and improved diet quality in overweight and obese persons. Try them, you'll like them. Source: Consumption of Whole Grain Cereals during Weight Loss: Effects on Dietary Quality, Dietary Fiber, Magnesium, Vitamin B-6 and Obesity. Journal of the American Dietetic Association. 2006; 106; 1380-1388. Posted
Oct. 2006
Limiting Snack Food Variety Important for Maintaining Weight Loss What's the secret to keeping off those pounds? After working diligently to lose weight and achieving success, many dieters find it difficult to keep off the weight. One of the keys to maintaining weight loss may be limiting the variety of snack food in the diet. Researchers discovered that the more variety people allowed themselves when eating high-fat and high-calorie foods (e.g. sweets, snacks, refined carbohydrates) the more calories they consumed and the higher their body fat. At the National Weight Control Registry (NWRC) researchers found that people who were most successful at keeping off unwanted pounds had a rather monotonous diet. The researchers compared two groups of dieters. Group 1 consisted of dieters who had lost an average of 70lbs and maintained at least a 30lb weight loss for six years. Group 2 was comprised of individuals who recently (over the past 6 months) lost at least 7% of their initial body weight. When comparing the diets of the two groups, Group 1 had much less variety in their high-fat/high-calorie food choices than Group 2. High-fat/high-calorie foods were items such as cake, cookies, cheese, ice cream, bacon, potato chips, butter, soft drinks, etc. In other words, a dieter from Group 1 may allow himself or herself a cookie as a treat every evening, but this dieter only indulges in cookies as a treat. A dieter from Group 2, however may indulge in a cookie one day, but a bowl of ice cream the next, and perhaps potato chips the following day. The more variety these dieters gave themselves when choosing a treat, the more calories they consumed over the course of the study. The researchers believe one reason that a monotonous diet may be successful is that it takes some of the pleasure out of eating. Eating the same treat every day becomes rather boring and as the pleasantness of a food being consumed decreases, so does the ingestion of that food. Bottom Line: While consuming a diet with little variety in high-fat/high-calorie foods may be a bit boring, it seems to help maintain lower levels of calorie intake, which subsequently aids in long-term weight loss maintenance. It is important to keep in mind that variety is important in other aspects of the diet, especially in consuming a variety of fruits, vegetables and whole grains. Source: Obesity Research 2005; 13: 883-889 Posted
Nov. 2006
Avoid Those Holiday Pounds Ah, the turkey and pumpkin pie. Ah, the eggnog and hot cocoa. Ah, those tight jeans and New Year's Resolutions to lose weight. It happens every year - the holiday weight gain. It's important to understand why it's so hard to keep up healthful habits this time of year. During the fall and winter seasons, many factors combine to increase the urge to overeat including food-focused celebrations, stress, exhaustion, emotional eating and cold weather. These same factors can also lead to lack of exercise. Below are some tips on how to avoid putting on those unwanted pounds this year. You can still make your New Year's Resolution to lose weight and get fit, but better to start at your normal weight, rather than your 'post-holiday' weight. Practice Awareness
Manage Stress and Emotions
Plan in Advance
The Bottom Line
Source: Adapted from the American Dietetic Association Posted
Dec.. 2006
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