Chose to lose weight to a level that doesn't compromise your health nor quality of life.
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It surprises me the medical fraternity is still debating which is worse – a high fat diet or a high sugar diet? The question is irrelevant. What we know is a diet high in bad fats and/or refined sugar is bad for you. We also know we benefit from a certain amount of good fats and complex carbohydrates.
It is very easy to obtain the foods to provide a balanced diet. We can eat daily foods that provide protein from both meat and non-meat sources, fat which is large poly- or mono-unstaturated and unrefined sugars.
A piece of lean meat fried in olive oil and a variety of steamed vegetables – carrots, beans, broccoli and spinach. Whack on one or more herbs and you have taste sensation thats great for you.
I see two main challenges. Firstly, many of us currently rely on bad fats to give taste to our food. To address this we should move to healthy AND tasty meals. While low-glycemic diets have been developed for people with diabetes they are appropriate for everyone. They ensure we get a steady stream of ’fuel’ that avoids the fluctuations in blood sugar associated with foods high in refined sugar.
Secondly, whatever we eat we eat too much. This is a double whammy when the food we eat is high in fat and/or sugar. This is probably the harder challenge, both initially and in the longer term. We need to train ourselves to eat smaller meals and limit the in-between snacks. While there is no alternative to eating only what we are going to burn up during the day we can mitigate over-eating by changing what we eat. If you are going to have a blow out then eat food that is lower in fat and/or sugar. For example, fill up on salad greens rather than potatoes.
With attempts to change any ingrained behaviours it does take persistance. With something as central to our lives as eating most of us do not have the discipline to stick stick to a regime that isn’t pleasurable. So enjoy losing weight and stick with a healthy and tasty diet.
Keith
Why are some many people persisting in using diet pills? Do diet pills work to help you lose weight? I am stunned to visit some sites where the discussion is all about comparing pills.
Without having tried them I can’t comment on the effectiveness of diet pills. However I know, through experience, you can lose weight permanently and safely through eating well.
Interested to hear people’s feedback, Keith
It seems whenever we move from one season to another we are faced with managing our diet. Perhaps moving into Spring is easiest with salad vegetables becoming increasing available. Conversly Autumn and Winter are seasons of starchier foods and cold weather is a temptation for fatty comfort food. As I increasingly believe in eating local, fresh food as a preference there is a need for some discipline. Winter greens are a great source of nutrition and allow you to maintain a low glycemic diet during this period.
While fat enhances flavour continue to cut fat off meat and cook in good oil. This coming Winter is going to be season of the slow cooker! Ok, so I’m following the current fad – but not all fads are bad! An early trial will be some very lean goat meat I picked up at the local supermarket. This would probably be tough as old boots if done as a quick fry. The thought of a rich casserole has me full of anticipation. I just need to decide on the veges to gone into the pot – don’t want too much carb.
Eat well, Keith
Remember the food pyramid we were taught as kids? It has fallen from favour. However current thinking on nutrition is presented in a new pyramid developed by the American Department of Agriculture. While aimed largely at children the advice applies to us all. If you need to lose weight or want to visit another site promoting healthy living visit http://www.mypyramid.gov/
regards, Keith
We are bringing up a generation that will need to lose weight.
As parents we are concerned about road safety and stranger danger. However we seem to be less vigilant about a widespread danger to our kids. We appear to be compromising their health at an increasingly younger age. While historically many adults have drifted into obesity in middle age we are raising a generation that will enter adulthood obese. Not the proudest of legacies!
An investigation of children’s meals at fast food outlets found only 3% met the standards set by the National School Lunch Program. The average energy density of the meals that failed the standards was 2.3 calories per gram compared with 1.5 in the standards. Of the meals that failed 65% had too much fat while the levels of a number of key nutrients were inadequate.
reference: J.M. Mendoza, “Kids, Fast Food, & Obesity: Menu Reviews From a Houston Pediatrician” Agricultural Research, October 2009
To read the article click on: article
Lets make sure our kids eat well and enter adulthood healthy. It will then be up to them to determine their future health and hopefully they will follow the guidance provided to them in their formative years.
regards, Keith
A recent study found Latino adolescents who increased their fiber intake reduced the amount of fat around their waists.
reference: J.N. Davis et al, American Journal of Nutrition, November, 2009
While the authors were cautious about generalising from these results its worth considering how they might apply to the rest of us. How much fiber are you currently consuming? It is likely many people could improve their overall diet by increasing their fiber levels. One of the possible benefits might be a reduction in belt size!
For fiber look to fruit and veges as the best sources. If you eat an orange rather than have an orange drink you get the fiber as well as the vitamin C!
And, if you’re really interested in reducing your belt size consider getting my book Enjoy Losing Weight. I reduced my waist measurement by many inches (and enjoyed doing it). Whats more my waist has remained the same size since.
regards, Keith
Whether you are losing weight or maintaining a healthy weight it is recommended you have two or more servings of fruit and three or more servings of veges each day. It would appear many of us are not eating this much fruit and veges.
The State Indicator Report on Fruit and Vegetables, 2009 reports that only 33% of adults eat sufficient fruit and 27% eat sufficient vegetables. The report notes ways of getting us to eat more fruit and veges. This includes getting us while we are still young through schools increasing student access to fruit and vegetables as well as teaching nutrition.
The report repeats the importance of fruit and vegetables in optimal child growth, maintaining a healthy weight and preventing diseases such as diabetes, heart disease and some cancers.
U.S. Centres for Disease Control and Prevention, September, 2009
While eating fruit and veges is healthier for you than eating processed food full of refined sugar it is possible to take this further and be selective in the fruit and vegetables you consume when losing weight. To lose weight successfully focus on the fruit and vegetables with a lower glycemic load. This is fully covered in my book “Enjoy Losing Weight”.
So, for overall health and to achieve and maintain permanent weight loss include sufficient fruit and vegetables in your daily diet.
Eat well, Keith
Manage the amount of fructose you are consuming if you want to lose weight and avoid health issues.
Fructose is a commonly available form of sugar and you may be consuming more than you think. Table sugar is 50/50 fructose and glucose while fructose is commonly used as a sweetener in packaged products and sweetened drinks.
Research has found metabolic syndrome increased in the two weeks subjects were on a high fructose diet. (See blogs on syndrome x/metabolic syndrome http://how2-lose-weight.com/2009/08/and insulin resistance http://how2-lose-weight.com/2009/08/insulin-resistance/)
Fructose also raises blood pressure! The research found blood pressure in men increased in just two weeks on a high fructose diet.
While the links between obesity, high blood pressure and type 2 diabetes are well known there also appears to be links to kidney disease and gout, with subjects on the high fructose diet also having raised uric acid levels.
Fruit has lower levels of fructose than sweetened foods and has goodies such as antioxidants, vitamin C, potassium and fibre.
So – to lose weight and be healthy go for fruit and leave the sweetened drink on the shelf. Regards, Keith
reference: R Johnson et al, American Heart Association, 63rd High Blood Pressure Research Conference, September, 2009
Losing weight and controling the types of food eaten can reduce the risk of type 2 diabetes. A Health Day video clip reports on the findings of a recent Harvard Medical School study that identifies the benefits of whole grains, coffee and nuts. The reduction in risk is substantial – a diet rich in whole grains reduces the risk of type 2 diabetes by 40% (versus a diet rich in refined sugar?). The video also notes the importance of avoiding excessive calories. To view the video clip click on: http://www.nlm.nih.gov/medlineplus/videos/news/diabetes_and_food_092909.html
On the strength of this I think I’ll continue with my rolled oats, whole grain bread, coffee and almonds! Happy munching, Keith
The risk of getting Alzheimers is reduced through eating a diet high in fruit, vegetables, legumes and good fats and exercising. In a study participants that ate a Mediterranean type diet and exercised had a 60% reduction in the risk of developing Alzheimers.
WH Thies, G Cole, N Scarmeas, Journal of American Medical Association, August, 2009.
Eat well, exercise and you will keep your brain functioning! regards, Keith
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Now is the BEST time to start losing weight!
Get the book, enjoy losing the weight
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