Weight Trimmers- a Slippery Way to Cut Calories from Your Diet
I have seen many friends lose as much as 60 pounds by cutting out foods like potatoes, bread, rice, etc., a la Atkin’s Diet Style, only to gain them back a few months later. I don’t like the concepts of fad diets like the Atkin’s Diet, which has been proven to be unhealthy in many ways by medical and nutrition experts. For one, it lacks fiber because it restricts carbohydrates drastically, and we all need complex carbohydrates for energy. The recommended daily allowance for fiber is at least 30-35 grams, which should come from food, not supplements. The initial phase of the Atkin’s Diet restricts fiber to as little as 2 grams, which over time, can lead to constipation.
I am not saying Atkin’s hasn’t worked for millions, because I have seen the results, I just can’t endorse cutting out certain foods because I feel this isn’t a principle anyone can stick with for life, which is why many people re-gain their weight, plus a high-fat diet simply isn’t healthy. The Surgeon General and The world’s largest organization of food and nutrition professionals believe the Atkin’s Diet is unhealthy and can even be dangerous, and I agree with them. I also don’t feel that putting your health in danger is worth any short-term weight loss.
Cynthia Sass, co-author of Your Diet is Driving Me Crazy and Women’s Health Magazine offers some healthy solutions to cutting calories from your everyday diet in a healthy, yet “sneaky” manner:
Watch out when you dine out! Opt for steamed veggies, grilled, poached, or broiled lean proteins like Chicken and fish. Ask the chef to prepare your food without oil. (Women’s Health, September, 2006.) Oil hiding in your food can add as much as 500 calories!
Calories are also hiding in some of your favorite beverages like cappuccino. A large white-chocolate mocha with whipped cream from Starbuck’s packs a staggering 630 calories! Try instead two shots of sugar-free vanilla syrup in a medium cappuccino with soy or fat-free milk, and save 500 calories. (Women’s Health, September, 2006.)
It’s a common misconception that alcohol has no calories, and if you enjoy mixed drinks, the calories can be lurking in your glass without your knowing it. Most cocktails contain 2 to 5 ounces of alcohol. Add to this 5 ounces of sugary syrups, or mixers like cola, grenadine, and Midori, and you’re talking about 700 calories in just one drink. Opt for 100 calorie options like pairing your liquor with diet or club soda, have a bottle of light beer, or a 5-ounce glass of Chardonnay.
According to recent research by the Journal of the American Medical Association, the larger the plate, the more you’re likely to eat. Stick to 9-inch appetizer plates instead of a standard 11-inch plate, and save up to 300 calories.
This one is a weakness I am trying to conquer – television. Too many hours in front of the tube can cause a thicker waistline for sure. Researchers from Georgia State University found that people took in 130 more calories on days when they ate in front of the TV than on days when they put down that remote. (Women’s Health, September, 2006.)
Avoiding soda is another way to save calories. American women get up to 300 calories a day now than they did 30 years ago, and half those calories come from sweetened sodas. Calories can also be hiding in your bread-some whole grain varieties, like Milton’s Healthy Whole Grain has 90 calories a slice. Consider trying Sara Lee Delightful Wheat. It’s delicious and it’s only 45 calories a slice. (Women’s Health, September, 2006.)
Drinking water and getting enough fiber is not only essential for good health, it can help you fill up, so you eat less. If you have a glass of water, a light salad, or low-cal soup before your meal, you’re likely to consume less, so choose one of these instead of a fried appetizer. (Journal of American Dietetic Association)
Watching your diet is not the same thing as being on a diet. By making healthy choices and eating treats in moderation, you will keep your weight at a healthy level, and feel great! Eating the right foods can actually help you lose weight as well as maintain a healthy weight. Here are a list of some foods to choose and some to avoid, courtesy of Women’s Health Magazine, 9/2006:
Pine nuts-“New research shows that the fatty acids in pine nuts initiate the release of an appetite-suppressing hormone, called cholecystokinin.” Try pine nuts on salads, or mix them in pesto.
“According to studies of the Smell and Taste Research Foundation in Chicago, the aromas released by hot foods make you feel full faster by affecting the satiety centers in the brain. While cold pizza might taste good, by popping it in the microwave, you’ll probably eat less.”
Green Leaf Veggies– “Cabbage, iceberg, romaine, spinach, and other leafy greens are nearly claorie-free. And, in most cases, you burn them off just by digesting them. Cucumbers and celery count too.”
Oil, slick– “Researchers at Cornell University found that diners who dipped their bread in olive oil rather than spreading it with butter ate less of the loaf and consumed 53 fewer calories overall. They’re not sure why but they think that something in the oil makes it more satiating.
