Friday, October 19, 2007

10 Ways to Lose Weight Without Hunger

One of the many blogs I read is by Dr John Briffa:

Dr John Briffa qualified as a doctor from University College London Medical School in 1990. A prize-winning medical student, he also completed an intercalated BSc degree in Biomedical Sciences during his medical studies.

Since graduating, Dr Briffa has developed a special interest in nutritional and naturally-oriented medicine. He works in private practice in London.

Dr Briffa is an award-winning health writer and has contributed to a wide variety of publications. He was formerly the natural health columnist for the Daily Mail, and has been the Observer’s nutritionist since 2002. He is the author of several books on the subject of nutrition and natural health.

Dr Briffa is a lecturer and broadcaster. He regularly delivers health-focused and work-life balance seminars and courses to corporations. Clients include PricewaterhouseCoopers, Reuters, IBM, the Bank of England, Morgan Stanley, Baker and Mackenzie, Bovis Lendlease, Deloitte and Touche, GE Money and Numico. He is also active in the education of members of the public and health professionals in the area of nutrition and natural medicine in the UK and abroad. He is a regular guest on radio and TV.
This is taken from his post for today:
10 Ways to Lose Weight Without Hunger

1. Forget about calories
While there is some element of truth in the calorie principle, it neglects the fact that different types of calorie are burned differently in the body. While fat is often singled out for attention in low-calorie approaches, there is evidence that when calorie intakes are the same, individuals that eat the most fat actually lose the most weight. Also, the effect that a food has on subsequent appetite will also determine, ultimately, its influence on food intake and weight. The key to long-term weight loss is not to concentrate on the quantity of the food that you consume, but its quality.

2. Eat protein-rich foods
Calorie for calorie, protein has been found to satisfy the appetite more than either carbohydrate or fat. Protein-rich foods that are naturally appetite-sating and worth emphasizing in the diet include meat, fish, eggs, nuts and seeds.

3. Eat low glycemic index (GI) foods
The GI is a measure of the speed and extent a food releases sugar into the bloodstream. The higher a food’s GI, the less satisfying it tends to be. Of 20 studies published between 1977 and 1999, 16 showed that low GI foods promoted the satisfaction derived from that meal and/or reduced subsequent hunger. Protein rich foods have very low GIs, though other options include beans, lentils and most fruits and vegetables (other than the potato).

4. Eat breakfast
For many, eating breakfast helps to prevent over-eating later in the day. This phenomenon was studied formally in a piece of research published in the Journal of Nutrition. The results of this study showed that those who had consumed the bulk of their food near the end of the day ate, on average, significantly more calories than individuals who ate more substantial amounts of food early on. So, to put a natural break on the appetite, make sure you don’t skip breakfast.

5. Graze, don’t gorge
If we get too hungry, it’s difficult to control what we eat and how much we eat of it. Eating between meals (e.g. some fruit and a few nuts) can make it a lot easier to eat more healthily at meal time. Also, consistent eating has been found to be associated with lower levels of the insulin – a hormone that can cause weight gain in the body by stimulating the production of fat. A piece of fruit and a handful of nuts or seeds represents a healthy and convenient snack for the late morning or afternoon.

6. Don’t buy it
When none-too-healthy food is easily available to us, it can be difficult to resist. On the other hand, if it’s not in the cupboards or fridge, you can’t eat it. So don’t buy it. Critical to doing this with relative ease is to make sure that food shopping, especially in a supermarket, is not done when hungry. So eat before you go shopping, not after.

7. Curb alcohol intake without sacrifice
One way to bump up intake of unwanted calories is with alcohol. Some drinking may be driven by taste and the ‘relaxant’ effects alcohol can have. However, what is less well recognized is that drinking can also be driven by plain thirst and hunger. Maintaining hydration during the day and not coming home or walking into a bar or restaurant very hungry can really help to curb alcohol intake without any sense of sacrifice.

8. Use small plates
Adequate portions of food can easily get ‘lost’ on big plates, so there can be a tendency to serve (and eat) more than is strictly necessary. Using smaller plates and bowls can help make it easier to eat enough, but not too much.

9. Chew your food
Eating more slowly helps ensure that food is more likely to ‘register’ in the body, and reduces the risk of eating more than is surplus to requirements. Ideally, food should be thoroughly chewed to a cream before eating. It can also help, once food that has been put in the mouth, to not touch the food or cutlery again until that food has been thoroughly masticated and swallowed.

10. Discover your ideal diet
Physiological studies show that different people metabolize specific foods with different efficiencies. For instance, some individuals are very good metabolizers of fat, while others run better on carbohydrate. Maintaining a healthy weight is therefore partly about feeding the body with the foods it is best adapted to."The True You Diet"
I already make use of these tips. Although,I say that fat fills you up better than protein. As I've stated before, low carb has to be high fat not high protein. Too much protein is bad for the kidneys. Having guidelines such as these has made a big difference in my weight loss and most importantly, my maintenance. So try them out for yourself.


Sandi said...

Bama, I see why you follow this guy's blog...he's cute! Go Dr. Briffa!!!