Any bestselling diet whether it be Atkins, South Beach or the Dukan will create headline news, as the millions and millions of overweight adults around the world search for the elusive answer to their long term weight issues.
In turn, any heavily marketed diet will also warrant much criticism, from both health professionals who revert to their standard line of, “you need to eat healthy, low fat food and exercise if you want to lose weight long term”, as well as from unsuccessful losers who love nothing more than to blame yet another program for their failed attempts at weight loss.
The Dukan Diet has sold more than 3 million copies worldwide, which would suggest there may be something we can learn from the program when it comes to weight loss. A closer look at the 4 phase regime reveals that it is simply a high protein plan initially followed by the gradual reintroduction of a small amount of wholegrain carbs and plenty of fresh fruits and vegetables – basically a French style of eating with a couple of cheat meals in which you can enjoy your wine, pastries and dessert. The novel factor is of course the weekly return to a protein only day, very similar to following a day of low calorie eating. So if it is so basic, why has the program gained such popularity?
I have worked in the area of weight loss for both children and adults for more than 10 years, and all that weight loss talk has taught me a few key things about human beings and their approach to weight loss. The first thing being that even though you and I both know that weight loss comes down to calories in versus calories out, this message does not sell. To be able to win the attention and adherence of our clients we have to be able to sell a quirky “product” which is exactly what Dukan does. Next, the diet must get results immediately or our fast based, instant gratification fuelled clientele will nto be back – again Dukan uses the protein only approach to kick start weight loss. And finally, for anyone who works in weight loss, you will know that in a number of cases the calories in versus calories out approach to dieting does not always work. In fact, for a large number of metabolically challenged clients, those with insulin resistance, PCOS and pre diabetes, if anything a high carb, low fat traditional diet approach is perhaps the worst thing we can offer. A diet such as Dukan does give you an opportunity to significantly alter the profiles of carbs, protein and fat and often induce weight loss in individuals who thus far have been unsuccessful in losing weight using a more traditional approach.
So, what do I think as a nutritionist about the Dukan approach? Personally, I could think of nothing worse than eating only protein for a day and would rather carry a few extra kg than put myself through this deprivation. For my client though, it is a different story. I have used more extreme diets including Dukan in my practice, particularly for clients who have severe metabolic issues after years of dieting with good results. It is not the only answer but can be an option for those who have tried a range of other approaches with no results. They do not necessarily do it forever, but compared to some of the diets and detoxes out there, Dukan is a viable option, at least in the short term to shift weight initially.
Whenever a new program comes out and health professionals step onto their soapbox whining about the issues with the latest diet craze, without proposing any other viable options for those people who need to lose weight quickly, I always keep in mind that it is not my job to tell them how to lose weight but to help them lose it and if Dukan can help in times, so be it. It is a diet, not a political empire and as long as it does not cause undue damage what is the big issue?
Tuesday, September 13, 2011
Sunday, August 21, 2011
Should vending machines be banned?
Last week I consulted a female professional for weight loss. My client works 12+ hour days, largely desk bound in a role she studied for more than 5 years at university to be able to do at an international firm. Since beginning work in this industry more than ten years ago, my client has gained more than 20kg. Daily life consists of dragging herself out of bed in order to get to work as early as she can, hour after hour spent at a desk or in meetings, grabbing food on the run. She is lucky to leave the office by 8pm, and dinner is generally a takeout meal before she collapses into bed 6 or so hours before she does it all again. My client makes great money but she eats poorly, feels dreadful, has little time to exercise and has not seen the sun for some time.
Unfortunately this story is not so uncommon – for men and women alike trying to make it in the corporate world, lives like these are becoming the norm and health as a result is suffering long term. The suggestions in today’s media to ban vending machines from workplaces in order to help to solve the obesity crisis amongst Australian adults simplify a much larger issue - a larger issue that has seen our work taking precedence over health, welling and ultimately our lives.
If workplaces continue to expect and demand long working hours, there is a reciprocal requirement that they in turn provide support for the health of their staff members. Healthy food must be provided in house, exercise classes, walking groups and an on site gyms mandatory and health checks freely available in order for staff members to monitor their weight, blood pressure and heart disease risk factors routinely as to protect their health long term. Most importantly, middle level management who deal with the staff on a daily basis must be supportive of these initiatives. Leaving the office for fresh air, flexible working hours and taking time out to eat a nutritionally balanced lunch should be encouraged, not looked upon with disdain and judgment.
One of the biggest issues we face in attempting to enforce such positive health initiatives in private industry is that employees have been overworked with few benefits for such a long time, that such conditions are considered the norm. Few large companies can honestly say that they provide a “healthy” work environment, instead doing the bare minimum to tick an OH&S box that they are doing “something”, no matter how insufficient the “something” may be. A lecture once a year on eating healthy is nothing compared to an on site café that actually proves the food at cost.
Is it an employer’s job to look after the health of their staff? Absolutely, if the employer is demanding extreme work hours which place unreasonable time demands on their staff. It is a cop out to claim that large companies are struggling – a brief look at the profit margins of some of our largest employers of Australians around the country record billion dollar profits year after year, so surely a little more investment in the staff is not an unreasonable request? Healthy staff means happy staff which in turn means productive staff; it is as simple as that and the vending machine is just the beginning
Unfortunately this story is not so uncommon – for men and women alike trying to make it in the corporate world, lives like these are becoming the norm and health as a result is suffering long term. The suggestions in today’s media to ban vending machines from workplaces in order to help to solve the obesity crisis amongst Australian adults simplify a much larger issue - a larger issue that has seen our work taking precedence over health, welling and ultimately our lives.
If workplaces continue to expect and demand long working hours, there is a reciprocal requirement that they in turn provide support for the health of their staff members. Healthy food must be provided in house, exercise classes, walking groups and an on site gyms mandatory and health checks freely available in order for staff members to monitor their weight, blood pressure and heart disease risk factors routinely as to protect their health long term. Most importantly, middle level management who deal with the staff on a daily basis must be supportive of these initiatives. Leaving the office for fresh air, flexible working hours and taking time out to eat a nutritionally balanced lunch should be encouraged, not looked upon with disdain and judgment.
One of the biggest issues we face in attempting to enforce such positive health initiatives in private industry is that employees have been overworked with few benefits for such a long time, that such conditions are considered the norm. Few large companies can honestly say that they provide a “healthy” work environment, instead doing the bare minimum to tick an OH&S box that they are doing “something”, no matter how insufficient the “something” may be. A lecture once a year on eating healthy is nothing compared to an on site café that actually proves the food at cost.
Is it an employer’s job to look after the health of their staff? Absolutely, if the employer is demanding extreme work hours which place unreasonable time demands on their staff. It is a cop out to claim that large companies are struggling – a brief look at the profit margins of some of our largest employers of Australians around the country record billion dollar profits year after year, so surely a little more investment in the staff is not an unreasonable request? Healthy staff means happy staff which in turn means productive staff; it is as simple as that and the vending machine is just the beginning
Wednesday, August 17, 2011
To muesli or not to muesli?
For many, it comes as a surprise that muesli may not be the best breakfast choice, particularly if you are wanting to lose weight. CHOICE today released a report in which more than 100 different types of muesli were reviewed, and reported that a large number of mueslis commonly marketed as "healthy", "low in sugar", "wholegrain" and "nutritious" are actually packed full of carbs, fat, sugar and ultimately calories.
The issue with muesli is that while it is "healthy" built on grains, nuts and fruit, it is the culmination of high calorie, high fat ingredeints that result in a product that is exceptionally healthy but so full of calories that you could run to Perth and back. The reality is that most of us spend the bulk of our day sitting down, which means our favourite muesli is simply too high in calories to be enjoyed every day.
One of the biggest issues is that an ideal serve of muesli is just 1/3- 1/2 cup, yes, that little but most of us polish off at least double that amount as well as yoghurt, milk and fruit to top it all off. If you do love your muesli, to choose one that is not so high in calories, aim for varieties that contain just 20g of total carbohydrates per serve, and <3g of saturated fat per 100g. Skip the varieties that contain dried fruit, which are packed full of sugar and remember that if you choose one with nuts, you do not also need nuts during the day, as nuts are high in fat and you CAN eat too many.
My personal favourite is definitely the Carman's Fruit Free, primarily because the brand uses a lot of sunflower and pumpkin seeds, which are expensive but which increase the polyunsaturated fat content of the muesli. Most mueslis are packed full of monos, which we get plenty of from avocado, olive oil and almonds, but the polys are rare. Then if you need a gluten free muesli, you cannot go past the Brookfarm.
The issue with muesli is that while it is "healthy" built on grains, nuts and fruit, it is the culmination of high calorie, high fat ingredeints that result in a product that is exceptionally healthy but so full of calories that you could run to Perth and back. The reality is that most of us spend the bulk of our day sitting down, which means our favourite muesli is simply too high in calories to be enjoyed every day.
One of the biggest issues is that an ideal serve of muesli is just 1/3- 1/2 cup, yes, that little but most of us polish off at least double that amount as well as yoghurt, milk and fruit to top it all off. If you do love your muesli, to choose one that is not so high in calories, aim for varieties that contain just 20g of total carbohydrates per serve, and <3g of saturated fat per 100g. Skip the varieties that contain dried fruit, which are packed full of sugar and remember that if you choose one with nuts, you do not also need nuts during the day, as nuts are high in fat and you CAN eat too many.
My personal favourite is definitely the Carman's Fruit Free, primarily because the brand uses a lot of sunflower and pumpkin seeds, which are expensive but which increase the polyunsaturated fat content of the muesli. Most mueslis are packed full of monos, which we get plenty of from avocado, olive oil and almonds, but the polys are rare. Then if you need a gluten free muesli, you cannot go past the Brookfarm.
Saturday, August 13, 2011
24hr before the City2Surf-What should you be eating?
With less than 24hrs to go until the big race, preparation thoughts can now turn to getting your nutrition right so you are optimally fuelled for a 14km run or walk. While ensuring that your muscles stores of glycogen are at their best, for the more recreational athletes, this does not mean you have to carb load as if you are a marathon runner to prepare. All you need is a couple of light, carbohydrate rich options later today as well as a good pre run breakfast to get the most out of your City2Surf.
While events that are longer than 90 minutes of high intensity such as marathon running or triathlon do warrant a carb load, shorter events simply need a good meal the night before and morning of an event.
Today choose carb rich options for both your lunch and dinner to ensure you top your muscle fuel stores up tonight. Good options include some pasta or noodles with a little lean chicken or fish, a few vegetables with a large glass of 100% juice to go with.
Next but most importantly it is imperative that you do eat something before the run, and high GI carbs such as bananas, sports drinks and lollies will not cut it, as their energy peak will last just 30-60 minutes, and it is likely to be several hours before you actually start your event.
Light but carb rich breakie options that will not sit on your tummy include a plain breakfast cereal such as Weetbix and skim milk, some peanut butter or eggs on toast or a liquid meal drink such as an Up and Go. If you find that you really struggle to eat before a run, try a small amount of an energy bar or even a skim milk coffee. Ideally we will eat something 90-120 minutes before a run to get us through the hour or so of running/walking. If though you do need to get out of bed at the crack of dawn to make it into the city, you may need a top up snack an hour or so before you run. Good options include 1 slice of white bread with peanut butter, small skim milk coffee, protein/carb energy bar or a liquid drink such as Up &b Go.
Most importantly is the need to keep well hydrated. Drink plenty of water today and if you are prone to cramping, add some Hydralyte to your water bottle to help prevent cramps as well as aid hydration. Remember, for the vast majority of us, sports drinks are not necessary and are simply giving you extra calories that you are likely to actually wanting to burn during the big race. Stick to water, take a bottle with you to sip on before the run and enjoy every minute of the race you have worked so hard to prepare for.
Monday, August 8, 2011
Are you a food addict?
Food addiction is a topic that comes up rather frequently in weight loss chat rooms and diet blogs as individuals struggling with their weight will describe a state in which they feel completely out of control with their food and their eating. Descriptions of this out of control behaviour include eating frenzies in which entire cakes, packets of biscuits and large blocks of chocolate are eaten to pre-planned binges with large amounts of food purchased for the sole purpose of eating for comfort and a sense of extreme fullness that accompanies it. So, is food addiction real and if so, what causes it, but most importantly, how can we manage it?
A component of a perceived “food addiction” will be behavioural, while other parts psychological as well as physiological. For example, the complex taste mix of fat and sugar found in cakes, biscuits, chocolate and fast foods will over time prime the brain to crave more and more of these foods if they are regularly consumed. For individuals who are psychologically vulnerable e.g. those who are lonely, depressed or just bored, who then may start to self-medicate with food, a potential link may be formed in the brain between the tastes of these foods and symptom i.e. feeling better. Then, in addition to these variables we may also have the powerful early programming which taught us as children that we will never be thin, or that you eat to self soothe. Such early teachings exist in the subconscious, driving us towards these behaviours when we are most vulnerable.
So, the real cure to food addiction is threefold. Firstly you need to eliminate the craving response from the brain by going cold turkey. Secondly, you need to keep psychologically engaged and thirdly but most importantly, you need to identify when you are most vulnerable and repeatedly practice not indulging yourself that will take nothing but patience, practice and time. Just as an AA member may state, “I have not had a drink for so many days”, so too becomes the mantra for those with “food addiction” - “I have not had a binge for …… days”. A rather harsh intervention perhaps but one that will ultimately free you from the addictive foods, the guilt and give you your life back.
A component of a perceived “food addiction” will be behavioural, while other parts psychological as well as physiological. For example, the complex taste mix of fat and sugar found in cakes, biscuits, chocolate and fast foods will over time prime the brain to crave more and more of these foods if they are regularly consumed. For individuals who are psychologically vulnerable e.g. those who are lonely, depressed or just bored, who then may start to self-medicate with food, a potential link may be formed in the brain between the tastes of these foods and symptom i.e. feeling better. Then, in addition to these variables we may also have the powerful early programming which taught us as children that we will never be thin, or that you eat to self soothe. Such early teachings exist in the subconscious, driving us towards these behaviours when we are most vulnerable.
So, the real cure to food addiction is threefold. Firstly you need to eliminate the craving response from the brain by going cold turkey. Secondly, you need to keep psychologically engaged and thirdly but most importantly, you need to identify when you are most vulnerable and repeatedly practice not indulging yourself that will take nothing but patience, practice and time. Just as an AA member may state, “I have not had a drink for so many days”, so too becomes the mantra for those with “food addiction” - “I have not had a binge for …… days”. A rather harsh intervention perhaps but one that will ultimately free you from the addictive foods, the guilt and give you your life back.
Sunday, July 31, 2011
The smart way to eat out
The smart way to eat out
Increasingly busy lifestyles, long working hours and numerous daily commitments mean that eating out has become a routine part of modern life. Unfortunately for those who enjoy a restaurant meal, it is likely to mean extra kilojoules thanks to the mix of larger portion sizes, the heavy use of oil, butter and heavy sauces as well as numerous courses. Here are my top tips for eating out without weight gain.
Choose your cuisines carefully
Indian, Chinese and Thai foods in particular tend to be extremely high in fat, due to their overt use of high fat sauces such as coconut milk and batters, as well as the large volumes of oil used for frying a range of menu options. When high fat curries and fried foods are then eaten in conjunction with large amounts of white rice, noodles and breads, it is easy to see how a kilo joule overload can result. Ideally such high fat cuisines need to be consumed sparingly, just once or twice a month.
Look for the light options
Japanese, Greek and even Modern Australian cuisines as these options tend to have a much wider range of menu items that will allow you to make healthier choices. Any sort of raw fish, grilled meat or seafood will be a great choice, especially when teamed with a large portion of vegetables or salad.
Size is everything
The truth be known, if we simply ate smaller portions of everything, far fewer of us would have a weight problems. Few of us really need both an entrée as well as a main course and for most of us an entrée sized portion of heavier foods such as pasta or risotto will be more than sufficient. If the serves of pasta, rice or meat are far larger than you need, before you start your meal, visualize how much of the portion you have been served you will eat and then take the excess off your plate and share with your fellow diners.
When it comes to desserts, no one is saying that you have to avoid them completely, but remember that the most pleasure of a dessert is gained in the first few mouthfuls, so if you really spot something you love on the menu, share with as many people as possible.
Vegetables, vegetables, vegetables
One the biggest issues with meals consumed away from the home is that they rarely contain the amounts of vegetables or salad that we need for good health and to help us feel full and satisfied. Even though they can be expensive when ordered as sides, it is worth ordering extras to help bulk up your meal so you are not tempted by extra chips or bread.
Top Tips for Eating Out
Never go to a restaurant starving; have a small snack 1-2 hours to take the edge off your hunger
Be directive with friends when they are making restaurant choices – remember that both Indian and Thai foods are exceptionally high in fat.
If you love eating bread, try doing what the Italians do and take the middle out and just enjoy the crust.
Order as much extra salad and vegetables as you can afford to bulk your plate up
Aim to be the last diner to finish your meal, eating slowly, placing your knife and fork down in between each mouthful and chewing everything well.
Be mindful that restaurant foods are likely to be very salty, so drink at least 3 glasses of water throughout the course of the meal to help flush
Increasingly busy lifestyles, long working hours and numerous daily commitments mean that eating out has become a routine part of modern life. Unfortunately for those who enjoy a restaurant meal, it is likely to mean extra kilojoules thanks to the mix of larger portion sizes, the heavy use of oil, butter and heavy sauces as well as numerous courses. Here are my top tips for eating out without weight gain.
Choose your cuisines carefully
Indian, Chinese and Thai foods in particular tend to be extremely high in fat, due to their overt use of high fat sauces such as coconut milk and batters, as well as the large volumes of oil used for frying a range of menu options. When high fat curries and fried foods are then eaten in conjunction with large amounts of white rice, noodles and breads, it is easy to see how a kilo joule overload can result. Ideally such high fat cuisines need to be consumed sparingly, just once or twice a month.
Look for the light options
Japanese, Greek and even Modern Australian cuisines as these options tend to have a much wider range of menu items that will allow you to make healthier choices. Any sort of raw fish, grilled meat or seafood will be a great choice, especially when teamed with a large portion of vegetables or salad.
Size is everything
The truth be known, if we simply ate smaller portions of everything, far fewer of us would have a weight problems. Few of us really need both an entrée as well as a main course and for most of us an entrée sized portion of heavier foods such as pasta or risotto will be more than sufficient. If the serves of pasta, rice or meat are far larger than you need, before you start your meal, visualize how much of the portion you have been served you will eat and then take the excess off your plate and share with your fellow diners.
When it comes to desserts, no one is saying that you have to avoid them completely, but remember that the most pleasure of a dessert is gained in the first few mouthfuls, so if you really spot something you love on the menu, share with as many people as possible.
Vegetables, vegetables, vegetables
One the biggest issues with meals consumed away from the home is that they rarely contain the amounts of vegetables or salad that we need for good health and to help us feel full and satisfied. Even though they can be expensive when ordered as sides, it is worth ordering extras to help bulk up your meal so you are not tempted by extra chips or bread.
Top Tips for Eating Out
Never go to a restaurant starving; have a small snack 1-2 hours to take the edge off your hunger
Be directive with friends when they are making restaurant choices – remember that both Indian and Thai foods are exceptionally high in fat.
If you love eating bread, try doing what the Italians do and take the middle out and just enjoy the crust.
Order as much extra salad and vegetables as you can afford to bulk your plate up
Aim to be the last diner to finish your meal, eating slowly, placing your knife and fork down in between each mouthful and chewing everything well.
Be mindful that restaurant foods are likely to be very salty, so drink at least 3 glasses of water throughout the course of the meal to help flush
Monday, July 18, 2011
How to have your cake and eat it too!
At times, most of us will indulge and eat something that has far more calories than we need. A sweet treat with a cup of coffee and a chat with a favourite friend can be one of life’s simple pleasures but also one of life’s calorie overloads if we are not careful. Here are the best and worst sweet treats to enjoy with your coffee, so you can keep the calories as controlled as you need to.
Sweet Treat Fat per serve Carbs per serve Calories per serve
Banana bread 25g 70g 580
Choc Brownie 22g 25g 300
Muffin 34g 90g 700
Cheesecake 25g 30g 400
Friand 10g 17g 160
Subway Cookie 10g 30g 210
Small Cupcake 6g 20g 150
Large Cupcake 20g 40g 350
Biscotti 1g 5g 30
2 Paradise VIVES 2g 17g 90
Sweet Treat Fat per serve Carbs per serve Calories per serve
Banana bread 25g 70g 580
Choc Brownie 22g 25g 300
Muffin 34g 90g 700
Cheesecake 25g 30g 400
Friand 10g 17g 160
Subway Cookie 10g 30g 210
Small Cupcake 6g 20g 150
Large Cupcake 20g 40g 350
Biscotti 1g 5g 30
2 Paradise VIVES 2g 17g 90
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