As I mentioned last time, my favorite strategy for feeling full sooner and longer is low density eating. Low density eating is found in both Dr. Rolls’ Volumetrics Eating Plan and the Pritkin Diet. It’s based on eating foods that are low in energy density, found by dividing the calories of the food into its weight in grams. To manage weight (and increase satiety), experts recommend emphasizing foods with low energy density (under 1.0), eating in moderation foods that have medium energy density (1.0 to 2.0), eating small portions of higher density foods (2.0 to 3.0) and minimizing the highest density foods (over 3.0).
asparagus 0.23
FF milk 0.35
carrots 0.43
orange juice 0.45
orange 0.47
apple 0.59
FF plain yogurt 0.63
wine 0.68
FF cottage cheese 0.70
grapes 0.70
peas 0.78
corn 0.79
banana 0.92
baked potato w/ skin 1.09
soft serve ice cream 1.26
spaghetti 1.41
egg 1.48
chicken breast, skinless 1.65
lean sirloin 2.02
sour cream 2.07
salmon 2.16
English muffin 2.35
plain bagel 2.75
raisins 3.00
swiss cheese 3.75
rice krispies 3.96
microwave low fat popcorn 4.17
milk chocolate 5.51
almonds 5.79
Notice that there are no “bad” foods on this list. With the exception of ice cream and sour cream, I can make a health claim about any food shown here. Almonds I eat every day, as part of my cholesterol management program. Popcorn is a great high fiber, high volume snack that is relatively low in calories if you manage how much margarine you use.
So what’s the message? To consider how much volume you and satisfaction you get for your calories. Compare grapes at 0.7 density to raisins (dried grapes) at 3.0 density. You can eat a lot more grapes for the same calories as raisins – a lot more. Consider cottage cheese at 0.7 density vs. Swiss cheese at 3.75. A one ounce serving of Swiss cheese provides 7 grams of protein and 105 calories while a ½ cup serving of cottage cheese offers 26 grams of protein for only 80 calories. The latter is likely to leave you much more satisfied for a longer time.
Let me know if you want to do your own calculations on your favorite food. I’d be happy to send you my spreadsheet.
Showing posts with label weight. Show all posts
Showing posts with label weight. Show all posts
Wednesday, September 15, 2010
Wednesday, September 8, 2010
Feeling Full Sooner and Longer
Weight control is an issue for many folks today, and there are many factors involved. People often underestimate how much food they eat and do a poor job estimating many calories they’ve consumed. Restaurants are notorious for giving their customers more for their money by over-sizing the portions they serve. As a result, the quantity of food placed in front of a diner frequently has little to do with how much a reasonable serving would be. Can you see where I’m heading here?
When all of these facts are combined, it can be very difficult to manage portions unless we’re really aware of our level of satiety. Satiety, the feeling of fullness, is influenced by many things, including digestion, food composition, brain signals, chemical substances in the body, and how the food is eaten. And there is always the chance that the diner will ignore the sense of fullness and keep eating, because the food tastes good or meets a perceived emotional need. I hear this a lot from my weight loss clients.
Still, we have a better chance of managing our intake of food when we take steps to feel full sooner and longer. A common and simple approach is to eat more slowly, taking at least 20 minutes to eat a meal. It takes the brain 20 minutes to reach the message of satiety, so make that your bare minimum eating time. This will also allow you to savor every aspect of the food, enhancing your overall enjoyment.
Another strategy is to alter the content of your meals. Thirty minutes before you eat, drink 16 ounces of water. Start your meal with a high volume, low calorie food, such as a broth-based soup or tossed salad. Protein also tends to be more satisfying for many people than carbohydrates or fats, taking longer to digest. Studies show that these techniques enhance diners’ sense of fullness and result in fewer calories consumed later. (Source: UC Berkeley Wellness Letter October 2009)
My favorite weight control strategy is low density eating. I’ll tell you about that next time.
When all of these facts are combined, it can be very difficult to manage portions unless we’re really aware of our level of satiety. Satiety, the feeling of fullness, is influenced by many things, including digestion, food composition, brain signals, chemical substances in the body, and how the food is eaten. And there is always the chance that the diner will ignore the sense of fullness and keep eating, because the food tastes good or meets a perceived emotional need. I hear this a lot from my weight loss clients.
Still, we have a better chance of managing our intake of food when we take steps to feel full sooner and longer. A common and simple approach is to eat more slowly, taking at least 20 minutes to eat a meal. It takes the brain 20 minutes to reach the message of satiety, so make that your bare minimum eating time. This will also allow you to savor every aspect of the food, enhancing your overall enjoyment.
Another strategy is to alter the content of your meals. Thirty minutes before you eat, drink 16 ounces of water. Start your meal with a high volume, low calorie food, such as a broth-based soup or tossed salad. Protein also tends to be more satisfying for many people than carbohydrates or fats, taking longer to digest. Studies show that these techniques enhance diners’ sense of fullness and result in fewer calories consumed later. (Source: UC Berkeley Wellness Letter October 2009)
My favorite weight control strategy is low density eating. I’ll tell you about that next time.
Friday, July 23, 2010
Myth Busted – I Just Can’t Eat Breakfast
Many people have gotten out of the breakfast habit they had as babies. Yes, if we were blessed to have someone to care for us, we woke up hungry and insisted we be fed, first thing in the morning. We had breakfast every day. Yet many people tell me that they don’t wake up hungry and/or just can’t make themselves eat breakfast. Others say they don’t have time or there is nothing in the house to eat. As a result, they think it’s okay to skip breakfast regularly, especially if they’re trying to lose weight.
However, after sleeping 6-8 hours, our bodies need the energy (calories) breakfast provides to start the day. The brain needs carbohydrates to function, so if you plan on thinking before lunch, breakfast is a must. That’s why teachers encourage parents to have their children eat breakfast, especially on days when standardized testing is going on. It always disturbs me to see parents require their kids do something they themselves don’t do, such as wearing a helmet when bike riding. Breakfast is the same kind of thing. What’s good for your kids is good for you.
Eating breakfast also gets the metabolism started. Just as a fire goes out without enough wood, so too does metabolism slow when calories are reduced or we don’t eat regularly. It’s no wonder then that in a survey of people who have lost 30 pounds or more and kept it off for at least one year, 78 percent eat breakfast every day (Source: The National Weight Control Registry).
How about the time crunch? If you have time to shower, dress, shave, and/or apply makeup, you have time to eat something. Shop and prepare things ahead of time. Quick, nutritious choices for breakfast include fruit, hard boiled eggs, cheese sticks, yogurt, cereal bars, whole wheat toast with peanut butter, instant oatmeal, and cereal. But don’t feel limited to traditional breakfast foods. Leftovers from last night’s dinner work just as well. If you don’t feel hungry enough to eat any of these, start with juice and take something with you for later in the morning. Start with something light, such as a 6 ounce yogurt cup. In time, you will get used to eating breakfast and will become easier. Studies show that people who eat breakfast eat fewer calories later in the day. Give it a try and find out how good you feel when if you give your body the nourishment it needs.
However, after sleeping 6-8 hours, our bodies need the energy (calories) breakfast provides to start the day. The brain needs carbohydrates to function, so if you plan on thinking before lunch, breakfast is a must. That’s why teachers encourage parents to have their children eat breakfast, especially on days when standardized testing is going on. It always disturbs me to see parents require their kids do something they themselves don’t do, such as wearing a helmet when bike riding. Breakfast is the same kind of thing. What’s good for your kids is good for you.
Eating breakfast also gets the metabolism started. Just as a fire goes out without enough wood, so too does metabolism slow when calories are reduced or we don’t eat regularly. It’s no wonder then that in a survey of people who have lost 30 pounds or more and kept it off for at least one year, 78 percent eat breakfast every day (Source: The National Weight Control Registry).
How about the time crunch? If you have time to shower, dress, shave, and/or apply makeup, you have time to eat something. Shop and prepare things ahead of time. Quick, nutritious choices for breakfast include fruit, hard boiled eggs, cheese sticks, yogurt, cereal bars, whole wheat toast with peanut butter, instant oatmeal, and cereal. But don’t feel limited to traditional breakfast foods. Leftovers from last night’s dinner work just as well. If you don’t feel hungry enough to eat any of these, start with juice and take something with you for later in the morning. Start with something light, such as a 6 ounce yogurt cup. In time, you will get used to eating breakfast and will become easier. Studies show that people who eat breakfast eat fewer calories later in the day. Give it a try and find out how good you feel when if you give your body the nourishment it needs.
Wednesday, June 23, 2010
Does Eating at Night Cause Weight Gain?
I’ve been asked this many times by my clients, so it’s not surprising that people believe that the time of day calories are consumed affects weight gain and loss. I remember my grandmother telling me that the diet advice she was given was to eat breakfast like a king, lunch like a prince, and dinner like a pauper. Today, you’ll find that experts are divided on this debate about eating at night. Generally speaking, it is the quantity of calories eaten, not the time of day, which has the greatest impact on weight. The leading weight loss company in the world, Weight Watchers, holds this point of view, as well.
What’s more important than avoiding eating after dinner is distributing your calories throughout the day to keep the metabolism up. Ideally, you want to strive to eat every three to five hours. Some people practice grazing, a lifestyle where they eat tiny amounts all day long. They do the same at mealtime, seeming to just nibble at their food. While this is a very effective weight control technique for some people, think twice before adopting it if it’s not your natural style. It can be very easy to overeat and hard to break the habit of eating regular meals.
I’ve been a snacker my whole life. I lost weight eating six times a day, but I carefully monitored everything I ate. The meals were on the light side, and my snacks were 100 - 150 calories each. Whatever your approach, it’s important to keep the calories consumed at night down, so your body can get the rest it needs without having to process a heavy meal.
What’s more important than avoiding eating after dinner is distributing your calories throughout the day to keep the metabolism up. Ideally, you want to strive to eat every three to five hours. Some people practice grazing, a lifestyle where they eat tiny amounts all day long. They do the same at mealtime, seeming to just nibble at their food. While this is a very effective weight control technique for some people, think twice before adopting it if it’s not your natural style. It can be very easy to overeat and hard to break the habit of eating regular meals.
I’ve been a snacker my whole life. I lost weight eating six times a day, but I carefully monitored everything I ate. The meals were on the light side, and my snacks were 100 - 150 calories each. Whatever your approach, it’s important to keep the calories consumed at night down, so your body can get the rest it needs without having to process a heavy meal.
Wednesday, June 16, 2010
Myth Busted – If You’re Not Hungry, Don’t Eat
On the surface, this seems like very sensible advice. We should only eat if we’re hungry. In fact, why would people eat if they weren’t hungry? From years of experience working with overweight people, I can tell you that there are many reasons people eat besides hunger. People eat to relieve stress; some find food takes their mind off of the stressor while others choose crunchy foods to expend the energy that is building up. Sometimes people eat to be social and “fit in,” perhaps succumbing to peer pressure. Workplaces are filled with opportunities to feel the need to eat. Often people eat to decrease fatigue, when what they really lack is enough sleep. Some folks eat out of habit, because it’s mealtime or because they always eat when they come home from school. A major reason people eat too much is because it tastes good. This common restaurant behavior brings up one last reason diners overeat – because they paid for it. For most people, eating is an enjoyable activity, and people generally seek to have more pleasure in their lives.
These are not good reasons to eat when we’re not hungry, it’s true. However, there are times when a person should eat even if she or he is not hungry, such as upon rising in the morning or after several daytime hours without eating. There are various reasons people sometimes don’t feel hunger, including having a history of calorie restricted dieting or being physically ill. Depression, grief, and anxiety are other common reasons hunger is diminished. Some sedentary people rarely feel tremendously hungry. It’s important to pay attention to your body signals and emotional states. Going more than four hours during the day without eating causes the metabolism to drop as the body strives to preserve energy. It also may result in overeating later in the day.
We need a consistent source of energy (calories) to function well during the day, so don’t let a lack of hunger have you go all day without eating. This is true even if you’re trying to lose weight. Have convenient, healthy snacks on hand, such as nuts, fruit, yogurt, low fat granola bars or popcorn, whole wheat crackers or pretzels, or cheese sticks. You wouldn’t let your car run out of fuel; don’t let your irreplaceable vehicle run out either.
These are not good reasons to eat when we’re not hungry, it’s true. However, there are times when a person should eat even if she or he is not hungry, such as upon rising in the morning or after several daytime hours without eating. There are various reasons people sometimes don’t feel hunger, including having a history of calorie restricted dieting or being physically ill. Depression, grief, and anxiety are other common reasons hunger is diminished. Some sedentary people rarely feel tremendously hungry. It’s important to pay attention to your body signals and emotional states. Going more than four hours during the day without eating causes the metabolism to drop as the body strives to preserve energy. It also may result in overeating later in the day.
We need a consistent source of energy (calories) to function well during the day, so don’t let a lack of hunger have you go all day without eating. This is true even if you’re trying to lose weight. Have convenient, healthy snacks on hand, such as nuts, fruit, yogurt, low fat granola bars or popcorn, whole wheat crackers or pretzels, or cheese sticks. You wouldn’t let your car run out of fuel; don’t let your irreplaceable vehicle run out either.
Saturday, June 12, 2010
Eating for Age
Recently we looked at metabolism, which can slow down as we age. Doing some regular strength training will help minimize this decline (and improve bone density). Similarly, as we age we find that some of our dietary needs shift over time regarding calorie requirements and certain nutrients.
Young adults: Being obese in our 20s can reduce lifespan by up to 22%, says the American Medical Association. Women in this age group need about 2200 calories and 25 g. of fiber per day while men need on average about 2800 calories and 38 g. of fiber. Many people over-consume their calories, but fall short on fiber. Another concern is cholesterol, a measure often overlooked by this age group. Plaque buildup begins in the late teens, so burgers and French fries are not a good regular choice even at this age. Bone-building ends by age 30, so adequate calcium consumption, 1200 mg./day, is important for both young men and women. Finally, young women need more iron than older women (18 mg. vs. 8 mg. per day), due to menstrual cycles.
Middle age adults: Emphasizing a healthy diet can pay off for this age group by avoiding weight gain and minimizing the need for prescription drugs. Middle age women need some 200 calories a day less than younger women (about 2000 calories) and men 400 fewer calories (2,400) than their younger counterparts, while fiber needs remain the same for both genders up to age 50. The DASH (Dietary Approaches to Stop Hypertension) diet not only lowers blood pressure in many adults, but also can eliminate the need for blood pressure lowering medication. In addition, cholesterol levels and the need for medication are often reduced by the classic heart healthy diet which focuses on vegetables, fruits, whole grains, lean meats, legumes, and low or fat free dairy products. Finally, people in this age group need somewhat less calcium a day, 1000 mg., equivalent to about two servings of milk products.
Older adults: As calorie needs and appetite decline, choosing nutrition-packed foods becomes even more important. While women in their 70s need only about 1800 calories a day and men 2200 calories, their daily calcium needs are again at 1200 mg. as bone density declines with age. At this point, the need for fiber declines some, with women at about 21 g. of fiber and men 30 g. Seniors usually need to supplement calcium and vitamins B12 and D, along with staying hydrated.*
* Source: onHealth August 2007
Young adults: Being obese in our 20s can reduce lifespan by up to 22%, says the American Medical Association. Women in this age group need about 2200 calories and 25 g. of fiber per day while men need on average about 2800 calories and 38 g. of fiber. Many people over-consume their calories, but fall short on fiber. Another concern is cholesterol, a measure often overlooked by this age group. Plaque buildup begins in the late teens, so burgers and French fries are not a good regular choice even at this age. Bone-building ends by age 30, so adequate calcium consumption, 1200 mg./day, is important for both young men and women. Finally, young women need more iron than older women (18 mg. vs. 8 mg. per day), due to menstrual cycles.
Middle age adults: Emphasizing a healthy diet can pay off for this age group by avoiding weight gain and minimizing the need for prescription drugs. Middle age women need some 200 calories a day less than younger women (about 2000 calories) and men 400 fewer calories (2,400) than their younger counterparts, while fiber needs remain the same for both genders up to age 50. The DASH (Dietary Approaches to Stop Hypertension) diet not only lowers blood pressure in many adults, but also can eliminate the need for blood pressure lowering medication. In addition, cholesterol levels and the need for medication are often reduced by the classic heart healthy diet which focuses on vegetables, fruits, whole grains, lean meats, legumes, and low or fat free dairy products. Finally, people in this age group need somewhat less calcium a day, 1000 mg., equivalent to about two servings of milk products.
Older adults: As calorie needs and appetite decline, choosing nutrition-packed foods becomes even more important. While women in their 70s need only about 1800 calories a day and men 2200 calories, their daily calcium needs are again at 1200 mg. as bone density declines with age. At this point, the need for fiber declines some, with women at about 21 g. of fiber and men 30 g. Seniors usually need to supplement calcium and vitamins B12 and D, along with staying hydrated.*
* Source: onHealth August 2007
Wednesday, June 9, 2010
Metabolism and Weight
In my wellness work, I’ve helped hundreds of people lose weight. It’s a complicated process, one that 60% of our population could benefit from. Women in particular say they have a hard time losing weight, and they find it gets harder to shed pounds as they age. Some of these difficulties may relate to their metabolism.
Metabolism is defined as “all the energy and material transformations that occur within living cells” (1) or more simply as the rate at which the body burns calories. Because losing weight requires that we burn more calories than we consume, metabolism often blamed for excessive weight gain or difficulty shedding pounds. While it’s true that hypothyroidism or underactive thyroid can slow metabolism and cause weight gain, the result is an increase of only about 10-15 pounds.
Many things influence metabolism, including genetics, age, eating habits, muscle-to-fat ratio, and activity level. These last three items are what I focus my clients’ attention on, as they have some control over these factors. If you’d like to increase your body’s ability to burn calories, take these measures:
• Engage in strength training at least twice/week to increase muscle mass. Muscle burns more calories than fat does, which explains why men tend to lose weight more easily than women do. Men have more muscle as a percentage than women have.
• Eat breakfast within two hours of rising to start up the energy-burning furnace. And eat small, healthy snacks between meals to keep your metabolism up. Think of your metabolism like a fire: keeping wood you on the fire enables it to keep burning. When you go too long without eating, the metabolism slows down to conserve energy. That means fewer calories are being burned.
• Be sure to eat enough protein. Resting metabolism increases after consuming protein because it takes more energy to digest protein. Healthy protein choices include lean meats; fish; low fat cheese; eggs, nuts and peanut butter in moderation; beans (legumes, not green beans); tofu and fat free or 1% milk. For recipes high in protein, check this page on my website.
Keep in mind the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.(2)
1. W. Hoeger and S. Hoeger, Principles and Labs for Fitness and Wellness, Wadsworth Group 2002, p.121
2. Ibid, pg. 203
Metabolism is defined as “all the energy and material transformations that occur within living cells” (1) or more simply as the rate at which the body burns calories. Because losing weight requires that we burn more calories than we consume, metabolism often blamed for excessive weight gain or difficulty shedding pounds. While it’s true that hypothyroidism or underactive thyroid can slow metabolism and cause weight gain, the result is an increase of only about 10-15 pounds.
Many things influence metabolism, including genetics, age, eating habits, muscle-to-fat ratio, and activity level. These last three items are what I focus my clients’ attention on, as they have some control over these factors. If you’d like to increase your body’s ability to burn calories, take these measures:
• Engage in strength training at least twice/week to increase muscle mass. Muscle burns more calories than fat does, which explains why men tend to lose weight more easily than women do. Men have more muscle as a percentage than women have.
• Eat breakfast within two hours of rising to start up the energy-burning furnace. And eat small, healthy snacks between meals to keep your metabolism up. Think of your metabolism like a fire: keeping wood you on the fire enables it to keep burning. When you go too long without eating, the metabolism slows down to conserve energy. That means fewer calories are being burned.
• Be sure to eat enough protein. Resting metabolism increases after consuming protein because it takes more energy to digest protein. Healthy protein choices include lean meats; fish; low fat cheese; eggs, nuts and peanut butter in moderation; beans (legumes, not green beans); tofu and fat free or 1% milk. For recipes high in protein, check this page on my website.
Keep in mind the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.(2)
1. W. Hoeger and S. Hoeger, Principles and Labs for Fitness and Wellness, Wadsworth Group 2002, p.121
2. Ibid, pg. 203
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