Nutrition (32 page)
Low-carbohydrate/high-protein
Low-carbohydrate/high-protein diets can produce notable weight loss over six months, typically in the region of 7 per cent of body weight. This is partly because protein fills you up quickly and involves the expenditure of significant amounts of energy during its metabolism, and partly because a low-carbohydrate diet reduces secretion of insulin – your body’s main fat-storing hormone. ‘Celebrity’ regimes based on this approach such as the Atkins, South Beach and Dukan diets have gained huge popularity. A huge meta-analysis of 87 studies published in the
American Journal of Clinical Nutrition
in 2006 found that, after diets providing less than the usually recommended 45 to 65 per cent of carbohydrate were associated with a 2.05 kg greater loss of fat mass than diets supplying a higher percentage of energy from carbohydrate over a period of at least four weeks. Although high-protein/low-carbohydrate diets are effective for weight loss over the short term, their long-term benefits are still uncertain and they remain controversial. In addition, many people do not follow them correctly, and do not eat the large amount of salad and green leafy vegetables recommended, which can lead to problems such as constipation.
American Journal of Clinical Nutrition
in 2006 found that, after diets providing less than the usually recommended 45 to 65 per cent of carbohydrate were associated with a 2.05 kg greater loss of fat mass than diets supplying a higher percentage of energy from carbohydrate over a period of at least four weeks. Although high-protein/low-carbohydrate diets are effective for weight loss over the short term, their long-term benefits are still uncertain and they remain controversial. In addition, many people do not follow them correctly, and do not eat the large amount of salad and green leafy vegetables recommended, which can lead to problems such as constipation.
Low glycaemic
The Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE) trial carried out at the Tufts-New England Medical Center and published in
Diabetes Care,
the journal of the American Diabetes Association, found that overweight people with a higher insulin secretion lost more weight on a low glycaemic-load diet (40 per cent carbohydrate, 30 per cent fat, average daily glycaemic index 53) compared with a high glycaemic-load diet (60 per cent carbohydrate, 20 per cent fat, average daily glycaemic index 86). The target energy intake in both groups was 1,966 kcal per day. Those with high insulin levels lost around 10 kg weight on the low glycaemic diet compared with around 6 kg on the high glycaemic diet. A low GI diet improves satiety and appears to promote weight loss, compared with a high-carbohydrate diet – probably because it reduces secretion of insulin, which is the main fat-storing hormone in the body. There is a growing consensus that a low glycaemic diet that emphazises monounsaturated fats is the diet of choice for people with insulin resistance, metabolic syndrome or diabetes.
Diabetes Care,
the journal of the American Diabetes Association, found that overweight people with a higher insulin secretion lost more weight on a low glycaemic-load diet (40 per cent carbohydrate, 30 per cent fat, average daily glycaemic index 53) compared with a high glycaemic-load diet (60 per cent carbohydrate, 20 per cent fat, average daily glycaemic index 86). The target energy intake in both groups was 1,966 kcal per day. Those with high insulin levels lost around 10 kg weight on the low glycaemic diet compared with around 6 kg on the high glycaemic diet. A low GI diet improves satiety and appears to promote weight loss, compared with a high-carbohydrate diet – probably because it reduces secretion of insulin, which is the main fat-storing hormone in the body. There is a growing consensus that a low glycaemic diet that emphazises monounsaturated fats is the diet of choice for people with insulin resistance, metabolic syndrome or diabetes.
Meal replacement
These provide nutritionally balanced shakes, soups, protein-rich bars, low glycaemic index bars or portion-controlled ready meals for reheating in a pouch. These products are intended to replace one, two or occasionally three meals per day, as well as providing nutritious snacks. They ensure you obtain all the vitamins and minerals you need in a format that may be calorie-, fat- and/or sugar-controlled. Meal-replacement products can be successful for people who live busy lives and would otherwise grab an unhealthy fat or sugar-laden snack when away from home. They are also useful for people who tend to eat alone, or who would otherwise have to prepare a separate ‘diet’ meal for themselves while also feeding a growing family.
Whatever eating pattern you choose to follow, it is important to stick with it until you have reached a healthy weight for your height. Once your goal is attained, you then need to ensure you don’t slowly regain the lost weight. For most people, the types of diet that are easiest to follow long-term are usually a balanced, calorie-controlled diet and a diet that provides complex carbohydrates and lots of fruit and vegetables, such as the Mediterranean diet or a low glycaemic-load diet.
Small eating changes to help you lose weight
The following general weight-loss tips will help:
Always eat breakfast
to kick-start your metabolism so that you burn up more energy. A growing number of studies show that consuming breakfast helps to reduce weight gain in children, adolescents and adults.
to kick-start your metabolism so that you burn up more energy. A growing number of studies show that consuming breakfast helps to reduce weight gain in children, adolescents and adults.
Drink a glass of water before eating
to stop you mistaking thirst for hunger, and to help you fill up.
to stop you mistaking thirst for hunger, and to help you fill up.
Always sit down at a laid table to eat,
don’t eat ‘on the hoof ’ while standing up and walking around or you will not appreciate what you are eating and may eat more.
don’t eat ‘on the hoof ’ while standing up and walking around or you will not appreciate what you are eating and may eat more.
Use a smaller plate
to trick your brain into thinking you are eating more than you are.
to trick your brain into thinking you are eating more than you are.
Don’t leave serving dishes on the table
or you are likely to help yourself to too much – and go back for seconds.
or you are likely to help yourself to too much – and go back for seconds.
Serve smaller helpings than you think you need.
Fill your plate with naturally colourful foods
that are high in vitamins, minerals and fibre, such as red, green and yellow vegetables and salad stuff. A good rule is that the more colours, the more the variety of nutrients.
that are high in vitamins, minerals and fibre, such as red, green and yellow vegetables and salad stuff. A good rule is that the more colours, the more the variety of nutrients.
Chew each mouthful for longer
to give your brain more time to receive signals that you are becoming full.
to give your brain more time to receive signals that you are becoming full.
Pause regularly while eating
so your meal lasts longer, and you start to feel full up before you’ve eaten too much.
so your meal lasts longer, and you start to feel full up before you’ve eaten too much.
Concentrate on enjoying your food
– focus on the flavour rather than reading or TV, or you may end up eating more without realizing it.
– focus on the flavour rather than reading or TV, or you may end up eating more without realizing it.
Purposely leave some food on your plate
: don’t scrape your plate clean.
: don’t scrape your plate clean.
Wait to eat
– to train yourself to tell hunger and appetite apart, force yourself to wait an extra 15 to 20 minutes whenever you fancy a snack. If it is appetite, the urge will disappear. If it is true hunger, sit down at the table and eat a healthy snack.
– to train yourself to tell hunger and appetite apart, force yourself to wait an extra 15 to 20 minutes whenever you fancy a snack. If it is appetite, the urge will disappear. If it is true hunger, sit down at the table and eat a healthy snack.
Keep a food diary and write down everything you eat
– this is especially helpful when you find it difficult to lose weight.
– this is especially helpful when you find it difficult to lose weight.
Nutrition is an evolving science, and what we think we know now, and our current best-advice guidelines, may change as the study of nutrigenomics – the interactions between our food and our genes – evolves.
In the meantime, most people would benefit from looking more closely at the quality, quantity and balance of what they eat and drink. Even if you only make one or two small changes to improve the nutrient profile of your diet, you are likely to gain long-term benefits. Like all ingrained habits, maintaining dietary changes is never easy. To accomplish changes long-term, it’s usually best to tackle things slowly. The Japanese have a useful philosophy known as
kaizen,
which essentially means committing yourself to make continuous small steps towards improvement. This is the ideal way to address your diet. Small changes might include eating an extra portion of vegetables per week, or cutting out meat on one day, or even eating less every other day.
kaizen,
which essentially means committing yourself to make continuous small steps towards improvement. This is the ideal way to address your diet. Small changes might include eating an extra portion of vegetables per week, or cutting out meat on one day, or even eating less every other day.
Enjoy your food.
Useful websites
American Dietetic Association
www.eatright.org
www.eatright.org
United States Department of Agriculture’s Food and Nutrition Information Center
www.nutrition.gov
www.nutrition.gov
Dieticians of Canada
www.dietitians.ca
www.dietitians.ca
British Nutrition Foundation
www.nutrition.org.uk
www.nutrition.org.uk
The Nutrition Society
www.nutritionsociety.org
www.nutritionsociety.org
British Dietetic Association
www.bda.uk.com
www.bda.uk.com
Introductory books
Denby, N., Baic, S., Rinzler, C.A.
Nutrition for Dummies.
Hoboken, New Jersey, John Wiley & Sons, second edition, 2010
Nutrition for Dummies.
Hoboken, New Jersey, John Wiley & Sons, second edition, 2010
Geissler, C., Powers, H.
Fundamentals of Human Nutrition: for Students and Practitioners in the Health Sciences.
Philadelphia, Churchill Livingstone, 2009
Fundamentals of Human Nutrition: for Students and Practitioners in the Health Sciences.
Philadelphia, Churchill Livingstone, 2009
Gibney, M. J., Lanham-New, S.A., Cassidy, A., Vorster, H. H.
Introduction to Human Nutrition (The Nutrition Society Textbook).
Hoboken, New Jersey, Wiley-Blackwell, second edition, 2009
Introduction to Human Nutrition (The Nutrition Society Textbook).
Hoboken, New Jersey, Wiley-Blackwell, second edition, 2009
Comprehensive textbooks
Erdman, J.W. Jr, MacDonald, I.A., Zeisel, S.H. (eds)
Present Knowledge in Nutrition.
New Jersey, Wiley-Blackwell, tenth edition, 2012
Present Knowledge in Nutrition.
New Jersey, Wiley-Blackwell, tenth edition, 2012
Lanham-New, S.A., Macdonald, I.A., Roche, H.M.
Nutrition and Metabolism (The Nutrition Society Textbook).
Hoboken, New Jersey, Wiley-Blackwell, second edition, 2010
Nutrition and Metabolism (The Nutrition Society Textbook).
Hoboken, New Jersey, Wiley-Blackwell, second edition, 2010
Salway, J. G.,
Metabolism at a Glance.
Hoboken, New Jersey, Wiley-Blackwell, third edition, 2003
Metabolism at a Glance.
Hoboken, New Jersey, Wiley-Blackwell, third edition, 2003
Stargrove, M.B., Treasure, J., McKee, D.L.
Herb, Nutrient and Drug Interactions: Clinical Implications and Therapeutic Strategies.
Philadelphia, Mosby, 2008
Herb, Nutrient and Drug Interactions: Clinical Implications and Therapeutic Strategies.
Philadelphia, Mosby, 2008
Textbook of Functional Medicine.
Washington, Institute for Functional Medicine, 2006
Washington, Institute for Functional Medicine, 2006
Note:
t
following a page number denotes a table.
t
following a page number denotes a table.
5:2 diet
229
229
acid-alkaline balance
151–2
151–2
acid-forming drinks
149–51
149–51
adrenaline
53
53
age-related macular degeneration
131–2
131–2
allergies
141–2
141–2
see also
asthma
asthma
allicin
134–5
134–5
alpha-linolenic acid (ALA)
194
194
Alzheimer’s disease
155
155
anaemia
106–7
106–7
anaerobic glycolysis
48–9
48–9
anthocyanins
126–7
126–7
antioxidants
187–91
187–91
appendix
7
7
appetite control
224–7
224–7
arteriosclerosis
88
88
ascorbic acid
see
vitamin C (ascorbic acid)
see
vitamin C (ascorbic acid)
astaxanthin
128–9
128–9
basal metabolic rate (BMR)
39–40
39–40
benzoates
165
165
benzoyl peroxide
165
165
bioflavonoids
118–27
118–27
blindness
70
70
see also
hypertension
hypertension
Body Mass Index (BMI)
221–2
221–2
bone
replacement
172
172
boron
98–9
98–9
bowel cancer
207
207
see also
diarrhoea
;
lactose intolerance
diarrhoea
;
lactose intolerance
broccoli
186
186
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