Subject: alt.support.diet FAQ, part 2/3
Date: Mon, 08 Apr 96 01:14:41 GMT
Summary: monthly FAQ list for alt.support.diet
X-Newsreader: News Xpress Version 1.0 Beta #4


continued from part 1

*    Is Promise Ultra Fat Free Margarine REALLY fat-free?
According to its label, one serving (one tablespoon) of Promise
Ultra margarine contains 5 calories, 0 g. protein, 0 g.
carbohydrates, 0 g. fat, 0 g. cholesterol, and 90 mg. sodium.
The ingredient list includes water, vegetable mono- and
diglycerides, gelatin, salt, rice starch, lactose, vegetable
diacetyl tartaric acid ester of mono- and diglycerides (Datem),
potassium sorbate and lactic acid (added as preservatives),
artificial flavor and color added including beta carotene, and
vitamin A palmitate.

Because of its high water content, Promise Ultra cannot be used
to fry foods, and should not be substituted for regular margarine
or butter in baked goods because the texture of the final product
would probably be adversely affected.  However, Promise Ultra
could be used to saute vegetables or to add flavor to moist
recipes.  Informal taste-tests by a.s.d'ers have produced mixed
results, to say the least; some people find the taste acceptable
on toast, hot vegetables, etc., while others find the taste
repugnant.  YMMV.


-Weight loss phase-
*    Are there any computer programs that will help me plan my
     diet or keep track of the foods I eat?
The following programs are used and recommended by various a.s.d
members:
-    Nutritionist IV (for DOS and Windows), published by N-
     Squared Computing (phone#:  800-289-1701).  Analyzes the
     fat, carbohydrate, protein, fiber, sodium, vitamin, and
     mineral content of your diet; comes with a database of 8500
     foods (database values can be edited, and new foods and
     recipes can be added).  Nutritionist IV is intended more for
     professional dietitians and physicians than for end-users,
     and therefore is rather too expensive ($495US) for most
     casual users.
-    Diet Analyst [for PC-compatibles, I assume?--kbc], from
     Parsons Technology; about $20US.
-    3 programs (menu planning, diet analysis, and weight
     loss/exercise-planning) for DOS, Windows, and Macintosh from
     Ohio Distinctive Software (phone#:  614-459-0453).
     Available by direct mail only to ODS customers for $8US plus
     $3US shipping and handling.
-    Diet Balancer for PC-compatibles, from Nutridata Software
     Corp. (phone#: 800-922-2988); about $60US.  Analyzes your
     food intake for fat, carbohydrate, protein, fiber, sodium,
     vitamin and mineral content.
-    Michael Traub (TRAUBM@SYNTEGRA.BT.CO.UK) writes:  "I have a
     freeware program that relies on data from the USDA. That
     data is available via anonymous ftp from
     ftp://info.umd.edu/inforM/EdRes/Topic/AgrEnv/USDA/USDAFoodCo
     mpositionData/Data/SR10 (should be all one line, no spaces).
     The program is available directly from me."
-    DINE for the Macintosh, available from Nutrition Action
     Healthletter for around $80-90.  (Note:  The
     January/February 1995 Nutrition Action Healthletter lists a
     program called "Dine Healthy" for Windows or Macintosh; $99
     + $5.50 shipping/handling.  Call 800-237-4874 to order.--
     kbc)
-    DietLog for the Newton MessagePad, available from Mac
     Warehouse (800-255-6227)
-    Digital Gourmet for Macintosh, $69.95, available from Mac
     Warehouse (800-255-6227)
-    Shareware/freeware available via anonymous ftp and national
     online services (filename, description, source):
DIABETIC CONTROL 1.0--(Mac, HyperCard)
  available from America Online
DTK21.ZIP--(Win) Diet Tracker, tracks weight changes
  available from America Online
FSCR305.ZIP--(Win) From Scratch recipe program
  ftp://ftp.coast.net/SimTel/win3/food/fscr304.zip
GUT-BUSTER.HQX--(Newton) tracks intake for exchange diets
  ftp://newton.uiowa.edu/pub/software/medical-health/gut-
buster.hqx
HEART RATE ZONE CALCULATOR--(Mac, Hypercard)
  available from America Online
HSMART30.ZIP--(Win) Heart Smart tracks calories, fat, cholesterol
  available from America Online
NGFF41.ZIP--(Win) NutriGenie Fat to Fit
  ftp://ftp.coast.net/SimTel/win3/food/ngff41.zip
NSCN36.ZIP--(Win) Nutrisoft Compleat Nutritionist
  ftp://ftp.coast.net/SimTel/win3/food/nscn36.zip
NSDN33.ZIP--(Win) Nutrisoft Diabetic Nutrition
  ftp://ftp.coast.net/SimTel/win3/food/nsdn33.zip
NSEWWL35.ZIP--(Win) Nutrisoft Eat Well, Weigh Less
  ftp://ftp.coast.net/SimTel/win3/food/nsewwl35.zip
NSHBPN32.ZIP--(Win) Nutrisoft High Blood Pressure Nutrition
  ftp://ftp.coast.net/SimTel/win3/food/nshbpn32.zip
NSHHN35.ZIP--(Win) Nutrisoft Healthy Heart Nutrition
  ftp://ftp.coast.net/SimTel/win3/food/nshhn35.zip
NSMD36.ZIP--(Win) Nutrisoft Managing Diabetes
  ftp://ftp.coast.net/SimTel/win3/food/nsmd36.zip
NSNFW35.ZIP--(Win) Nutrisoft Nutrition for Women
  ftp://ftp.coast.net/SimTel/win3/food/nsnfw35.zip
NSPREG21.ZIP--(Win) Nutrisoft Pregnancy Nutrition
  ftp://ftp.cica.indiana.edu/pub/pc/win3/misc/nspreg21.zip
NSPWLD34.ZIP--(Win) Nutrisoft Pyramid Weight Loss
  ftp://ftp.coast.net/SimTel/win3/food/nspwld34.zip
NSWPW30.ZIP--(Win) Nutrisoft Weight Perfect nutrition analysis
  ftp://ftp.coast.net/SimTel/win3/food/nswpw30.zip
NUTRBSJR.ZIP--(Win) Nutri-Base Jr. nutrition analysis
  available through America Online
WEIGHT COMMANDER--(Win) weight tracking program
  ftp://ftp.interaccess.com/weightcmdr/dload.exe
WELLNESS INVENTORY--(Mac, HyperCard)
  available from America Online


*    How many calories per day do I need?
Your body needs a certain number of calories per day just to keep
you alive and to maintain your bodily functions (breathing,
digestion, etc.); this figure is referred to as your Basal
Metabolic Rate (BMR).  You can estimate your BMR by multiplying
your current weight (in pounds) by 10 for women, 11 for men.  For
example, a woman who weighs 120 pounds would require about 1200
calories per day just to maintain her bodily functions.  You'll
also need some percentage of calories above your BMR to provide
energy for your daily activities (using your hands and arms,
walking, exercising, etc.); the percentage will vary widely based
on your metabolism and activity level.  A moderately fit and
active person might need 30-50% calories above her BMR to
maintain her current weight; our hypothetical 120-pound woman
would need approximately 1680 calories per day (1200 + (1200 *
40) = 1680) assuming that she is somewhat active.  A person who
is very fit and exercises frequently might burn as much as 100-
200% more than his/her BMR.

If your goal is to LOSE weight, you'll need to take in fewer
calories than you use up, or burn off additional calories through
exercise, or both.  If you choose to decrease calories, aim for
the amount needed daily to maintain your ideal (not current)
weight.  Most health care professionals recommend that women take
in at least 1200 calories per day (1600 for men); at lower
calorie levels, you're likely to be cheating yourself of
essential nutrients.

*    Can I lose weight faster by consuming fewer calories?
Sounds like good math, but your body doesn't work like that.  If
you make a habit of consuming fewer calories than your body
requires, your body will automatically go into "starvation mode."
In effect, your body says, "If (s)he ain't gonna feed me, then
I'd better slow things down until (s)he decides to eat again."

There are some awfully compelling reasons to lose weight SLOWLY.
If you lose more than a pound or two per week, you're almost
certainly losing MUSCLE, not just fat tissue, and that's exactly
what you don't want to do.  (It's your muscles, after all, that
work to burn off the calories you take in!)  Also, weight lost
quickly is far more likely to be regained than weight lost very
gradually.

*    Is it really necessary to drink 8 glasses of water per day
     while dieting?
Many physicians, dietitians, diet plans, etc. recommend that you
drink 6-8 glasses (8 oz./glass) of water per day, quoting one or
more of the following reasons:
-    Most people already drink far less fluids than they should,
     and dieters in particular should avoid the physical stress
     that dehydration can cause.
-    You can be dehydrated WITHOUT being thirsty; drinking this
     amount of water ensures adequate levels of hydration.
-    Fluids temporarily distend your stomach, relieving the
     hunger pangs that some dieters experience.

Well, maybe.  You should definitely drink whenever thirsty, and
if you exercise regularly (as you certainly should), then it's an
excellent idea to drink an extra glass of water both before and
after you exercise.  (Sipping cool water DURING exercise is also
great, but may be impractical.)  An easy way to tell if you're
getting enough fluids is to check the color of your urine in the
toilet bowl:  if it's colorless or light yellow then you're
adequately hydrated; if it's medium or dark yellow, you need to
drink more.

There's also a lot of controversy about whether you must drink
only water, or if other fluids (Gatorade, fruit juices, diet pop,
etc.) are acceptable.  Gatorade and other "exercise drinks" are
expensive ways to get sugar and minerals that you probably don't
need unless you exercise for long periods (at least 90 minutes at
a time); the calories from fruit juices can add up quickly,
especially when ingested in large amounts; some varieties of soda
pop (and coffee and tea) contain caffeine that you really don't
need, and the carbonation can cause cramping in some people.
Your best (and cheapest!) bet is plain water.

*    Is skipping a meal a day an effective way to lose weight?
All else being equal, it would probably work better to have MORE
meals, not fewer.  A large meal causes your body to release a lot
of insulin, which promotes the conversion of food into stored
fat. If you haven't eaten in several hours, your metabolism
decreases and you actually burn FEWER calories than if you
"graze" (eat 4-6 small meals throughout the day).

*    I'm afraid that I'll have to give up all my favorite foods
     in order to lose weight. Is this true?
There are no "bad" foods; it's just that most of us tend to eat
too much of foods that are high in fat and low in other nutritive
values.  If you can teach yourself to eat and enjoy fatty/sugary
foods only occasionally, there's no reason that you can't indulge
yourself every once in a while.  Be warned, though:  once your
stomach has gotten used to a low-fat diet, you may find that
greasy foods produce unpleasant gastric effects (bloating,
nausea, diarrhea).

Interestingly, dieters have traditionally listed starchy foods,
such as bread, pasta, and potatoes as foods that they most missed
while on a diet.  Of course, we know now that these foods
(preferably whole-grain varieties and without fatty sauces and
toppings) are an important part of a balanced diet, and should in
fact make up the bulk (at least 60-65%) of your diet.

*    Can I lose weight without dieting?
If by "dieting" you mean a temporary regimen of eating measured
portions of raw veggies and expensive, funny-tasting "dietetic"
foods, then the answer is yes. Your goal should be to adopt
healthy eating and exercise plans that you can live with for the
rest of your life; these two factors can be enough to cause
gradual weight loss in most overweight people, without the need
for regimented diets.  And these plans will serve you well AFTER
you've lost the weight, too--most of us who have successfully
maintained our weight losses find that we can eat whatever
amounts of lowfat, nutritious foods (whole grains, fresh fruits
and vegetables, lowfat dairy products, legumes, etc.) we need to
satisfy our hunger, WITHOUT regaining the weight.  There's no
need to deny real hunger pangs, so long as you satisfy them with
healthy foods.  Note that it is possible to lose weight (without
changing your eating habits) by increasing your activity levels
dramatically, although this approach won't necessarily make you
healthier.

*    Are surgical procedures like liposuction or stomach stapling
     a good way to lose weight?
Liposuction (also known as lipolysis or suction lipectomy) is a
surgical procedure in which localized deposits of fat tissue are
suctioned out of the body through a long, thin metal tube known
as a cannula in order to improve body proportions (e.g., to
reduce "saddlebag thighs," oversized buttocks, or double chins).
Liposuction is NOT appropriate as a weight-loss method; because
of the large amounts of blood and body fluids that are suctioned
out along with the fat, only about 2-5 pounds of tissue can be
removed during the procedure.  Most reputable plastic surgeons
recommend that liposuction be used only on patients who are
already at or near their ideal body weights and whose unsightly
bulges fail to respond to sensible diet and exercise plans.
[Since liposuction is NOT a weight-loss procedure, it will not be
described in detail here.  For those interested in the details of
the surgery, check your local library or bookstore for references
on plastic surgery, such as _Dr. Paula Moynahan's Cosmetic
Surgery for Women_ by Paula A. Moynahan, M.D., ISBN
0-517-56429-7, or _The Complete Book of Cosmetic Surgery_ by
Elizabeth Morgan, ISBN 0-446-51370-9.--kbc]

Surgical procedures that ARE used to treat obesity include
gastric bypass and gastric reduction or partitioning (a.k.a.
stomach stapling).  These are both drastic measures that are
normally used only when more conventional weight-loss methods
have failed and the patient's health is compromised by his/her
weight. The gastric bypass procedure involves stitching or
stapling across the entire width of the stomach, closing off the
bottom portion of the stomach and leaving only a fraction of the
upper part of the stomach open to receive food.  A small opening
is made in this remaining "pouch" of stomach; the jejunum (a part
of the small intestine) is brought up and attached to this small
opening.  As a result, all food and fluids ingested by the
patient must now pass through this small opening in the top of
the stomach and then directly to the attached small intestine.
The stomach stapling surgery also uses staples or stitches to
close off part of the stomach, but in this procedure, the staples
or stitches are not placed across the entire width of the
stomach.  A small opening, about 1/8 to 1/4 inch (.3-.7 cm) in
diameter, is left through which food can pass into the lower
portion of the stomach and then into the small intestine as
usual.

Both of these procedures reduce the size of the stomach so that
only very small amounts of food can be stored in it at any given
time; the patient feels full after eating tiny portions of food.
Because the opening into the remainder of the digestive tract is
also reduced in size, food must be chewed very thoroughly (or
pureed) so that it will pass through the opening.  Attempting to
eat too much at one sitting, or failure to chew food slowly and
thoroughly can result in upset stomach and vomiting.  Weight loss
following surgery is dramatic:  26-44 lbs (12-20 kg) in the first
month, with total weight losses of 50 pounds (23 kg) or more
being quite common.  However, neither of these surgical
procedures should be viewed as a quick or easy fix to a lifetime
of obesity.  Because the surgery drastically decreases the amount
of food that the patient can eat, special care must be taken
following the surgery to ensure that the patient consumes a
nutritious diet which is low in fat and has adequate amounts of
vitamins, minerals, and fiber.  The patient must also accept the
necessity of eating small meals and chewing food completely to
prevent regurgitation.  Some patients find themselves unable to
tolerate the discomfort created by gas-producing foods such as
carbonated beverages.

Neither procedure is without risks.  As in any major surgery,
bleeding, infection, and anesthesia-related complications are
possible.  Increased occurrence of gallstones, vitamin
deficiencies, and occasional stomach ulcers have also been
reported, although patients who have undergone the stomach
stapling procedure seem to be affected by these complications
less often than are gastric bypass patients.  Neither operation
is foolproof, either--the size of the upper "pouch" of stomach
can increase with time, as can the size of the opening left
following stomach stapling.  Either of these occurrences can
allow the patient to eat more without feeling bloated or
experiencing vomiting, and can result in gradual weight regain.
It is also possible for patients to regain weight by consuming
high-calorie foods such as milkshakes which will pass through the
opening.  The long-term success rate of these procedures is
estimated to be around 70-80%.

*    How many pounds a week should I lose?
Although it's tempting (and motivating) to lose a lot of weight
quickly, this really hurts you in the long run, since you'll be
losing muscle mass along with the fat.  A rough rule of thumb is
that you should lose no more than 2 pounds per week, with 1/2 to
1 pound being better.  A more precise rule is that you should
lose no more than 1 percent of your current body weight per week,
so if you weigh 250 lbs. (113 kg.), you could safely lose 2.5
lbs. (1.13 kg.) per week.  Again, this is a MAXIMUM weekly rate;
to be safer still, aim for .5 percent of your current weight.
Study after study indicates that the slower you lose weight, the
more likely you are to actually lose fat, rather than muscle
tissue, and that the slower you lose weight, the more likely you
are to keep that weight off permanently.

*    Why do men seem to lose weight faster/more easily than
     women?
Sorry, ladies, this is just one of life's inequities.  Men tend
to have more muscle tissue than women, and muscle tissue is what
does the work that burns calories.  Women also have a genetic
tendency to retain fat more efficiently than men, since adequate
stores of fat are vital during pregnancy.  Women may take some
comfort in the fact that men tend to accumulate their fat
deposits around the belly, which puts them at higher risk of
heart disease than women, who tend to put on fat below the waist
(hips and thighs).

*    Some weeks into my diet, my weight loss just stopped, even
     though I followed the diet plan to the letter.  What did I
     do wrong?
Not a thing!  You've encountered a "plateau," a normal (and
temporary) pause in weight loss.  Your body has learned to adapt
to your lowered caloric intake and has slowed down your
metabolism in order to conserve energy.  The solution to getting
past a plateau is NOT to lower your caloric intake even further,
but to continue with your current eating plan, and perhaps to
increase your exercise somewhat.  Reducing your food intake will
only reinforce your body's perception that it is caught in a
starvation situation. Plateaus seem to be more common in persons
who have dieted repeatedly in the past; their bodies have learned
all too well to hang onto the few calories that do come in.

*    Once I've lost the weight, how can I keep from regaining it?
Continue whatever you did to lose it.  Phrasing it another way,
don't do anything to lose it that you aren't willing to continue
as long as you want to keep the weight off (e.g., forever).  For
the overwhelming majority of people, weight lost on fad or crash
diets is regained within a matter of months or years, leading to
yet another fad diet, weight loss, weight regain, etc. (a pattern
commonly known as "yo-yo dieting").  There is anecdotal evidence
that repeated weight loss/regain make it more difficult to lose
weight each time--presumably because your body comes to believe
that it is encountering famine situations and becomes more and
more adept at hanging on to whatever calories are present--and
that the stress of repeated dieting may have other adverse
affects.  A 1988 study of over 11,000 Harvard alumni found
markedly higher death rates from cardiovascular disease among
male alumni whose weights had changed significantly (up or down)
between the early 60's and 1977.


-Liquid diets and fasts-
*    Is fasting a good way to lose weight?
No.  Prolonged fasts can cause serious harm by depleting the
levels of protein, calcium, phosphorus, sodium, and potassium in
your body.  Fasting can also cause toxic levels of ketone bodies
(compounds produced when body fats are broken down) to accumulate
in the bloodstream, despite the popular belief that fasting is a
good way to "cleanse the system."  On the other hand, short (1-2
day), occasional (no more than once every few weeks) fasts do not
appear to be harmful to most healthy people.  [The previous
sentence is intended as recognition of the fact that many people
fast for religious or spiritual reasons; it is NOT intended to
encourage fasting, however briefly, for weight loss purposes.--
kbc]

*    Are liquid diets a good way to lose weight?
They're probably not the best answer for most people, since
slurping down a high-protein, lowfat, minimal calorie,
blenderized concoction doesn't do much to teach you the new,
healthier eating habits that you'll need to maintain your weight
loss.  These diets can also be expensive--an average of $2000-
3000 for a medically-supervised six month plan--especially in
light of the fact that the "food" you're paying for isn't much
more than dried egg whites (an excellent source of protein) and
flavoring.  Although nearly all liquid-diet programs include
classes to help participants ease back into eating regular food
and to maintain their weight loss, the ratio of clients who
actually maintain their new weight for long periods is low.  On
the other hand, some obese people have found that the fast,
steady weight loss and ease of such diets (there's no need to
plan menus) can help them lose significant amounts of weight for
the first time in their lives.  Liquid diets can succeed, but
only if those who use them are determined to adopt healthy eating
habits once the diet is over.


-Weight-loss organizations, plans, and diet books-
NOTE:  Mention of an organization, weight-loss plan, or diet
       does not imply an endorsement of that organization, plan,
       or diet.
*    How does Weight Watchers work?
Weight Watchers is a commercial diet organization that offers two
different diet plans:  "Personal Choice," which is an exchange-
type plan, and "Fat and Fiber," which encourages low-fat/high
fiber selections.  Members who follow the Personal Choice plan
are allowed to consume a certain number of servings from each
"selection" group (breads, fruits, vegetables, proteins, dairy,
and fats) each day.  For example, if you're permitted five bread
selections per day, you can choose five servings of any item
categorized as a "bread," be it whole wheat bread, rice, a corn
tortilla, or any of the other foods that fall into the bread
group. The number of selections you're allowed per group per day
depends on how fast you wish to lose weight; the program
recommends a maximum loss of 1-1/2 to 2 pounds per week.  WW also
makes allowances for foods that don't fit neatly into the
selection groups, such as alcohol and sweets; you're allowed a
certain number of "optional" (free) calories per week to do with
as you please.

The "Fat and Fiber" plan was added in December 1994.  Under this
plan, members are instructed to limit fat intake to between 15
and 35 grams daily (men and youths can go up to 45 g/day), eat
between 20-60 grams of fiber daily, consume a minimum of 2
servings of dairy foods daily (3 servings for youths), eat at
least 5 servings of fruits and vegetables daily, and limit intake
of refined sugars and alcoholic beverages.

WW markets several types of processed foods, which are not
necessarily lower in calories than "regular" or other diet-plan
products, but are designed to fit easily into the WW program; use
of the WW brand foods is completely optional.  WW encourages
moderate exercise in combination with the diet plan.  Each member
sets his or her own goal weight based on a height/weight chart
compiled by WW from several sources.  A big part of the WW plan
is weekly meetings, which feature a "weigh in" for each member
(your weight is revealed only to you and the person doing the
weighing, not to the rest of the group) and various activities
such as motivational videos, discussions, distribution of program
materials and recipes, etc.  Members who attain their goal
weights become "lifetime members," and can attend meetings for
free so long as they maintain their new weights.  There is an
initial membership fee (~$15-20US, but low-cost or free specials
are frequent), plus a fee for each meeting attended (~$9-12US).
The June 1993 issue of "Consumer Reports" reported that the
average cost for several months' participation in WW is
approximately $110US.


*    How does Jenny Craig work?
The JC program combines a diet of frozen and shelf-stable pre-
packaged foods with one-on-one counseling, independent homework
(which includes instructional workbooks and video tapes, and
motivational audio tapes) and group classes on behavior
modification.  Participants initially purchase most of their
food, particularly entrees, from JC; these foods are supplemented
with regular (grocery store) foods such as dairy products and
fresh vegetables.  As the diet progresses, the ratio of JC foods
to regular foods is gradually lowered.  There are different menu
plans (regular, no red meat, vegetarian) available. The pre-
packaged foods are intended to teach participants about portion
control while freeing them from the necessity of weighing,
measuring, and preparing food.  The behavior modification classes
are supposed to teach participants how to make healthy food
choices once they've been weaned off the JC foods.  (A
maintenance program is available for those who've reached the
goal weights that they've chosen for themselves; goal weights
should not fall below those on a standard height/weight chart.)
Exercise is encouraged.  There is an initial registration fee
(one a.s.d member reported a $19 sign-up fee); the cost of the JC
food averages $60-70US per week.

*    How does Nutri/System work?
N/S is very similar to the Jenny Craig plan in format and price--
it provides pre-packaged foods (shelf-stable only, no frozen
foods), individual counseling sessions, and group classes.

*    How does Overeaters Anonymous work?
OA is a 12-step program, very similar to Alcoholics Anonymous,
designed for people who consider themselves compulsive
overeaters, who believe that they are powerless over food and
that their lives are unmanageable.  (Not all members are
overweight; some suffer from other eating disorders such as
bulimia.)  Members are encouraged to turn their lives over to a
"higher power" (be it a personal deity or the strength of the
group), to form a relationship with a "sponsor" (another OA
member who provides one-on-one support), to give up "problem
foods" permanently (as an alcoholic gives up alcohol), and to
attend OA meetings regularly (daily, weekly or monthly) for the
rest of their lives.  OA does not advocate any specific diet
plan; members who are interested in better nutrition are urged to
seek qualified professional advice.  (Note:  One a.s.d reader
reports that some OA groups are offshoots of various eating
disorder clinics, and that some such groups DO advocate specific
diets which may not conform with current standards of
effectiveness and safety.)  There are no dues or fees, although
donations are welcome.  As with AA, members' anonymity is
preserved; first names only are used during meetings.

*    How does TOPS work?
TOPS ("Take Off Pounds Sensibly") is an international, non-profit
weight-loss support group.  TOPS does not advocate any particular
food plan, but rather encourages members to consult their
physicians for individually-tailored diets.  The TOPS philosophy
includes weekly meetings at which members are weighed in (amounts
lost or gained are publicly announced, although members' actual
weights are not announced), using food diaries to track your
daily intake, awards of non-fattening gifts from other group
members for the person who loses the most each week, small
monetary penalties (e.g., $0.05 - $0.50) for those who gain
weight, etc.  TOPS encourages lifetime membership to keep the
pounds from creeping back on; their maintenance program is known
as KOPS ("Keep Off Pounds Sensibly").  One a.s.d reader reports
that TOPS membership fees are $16/year for the first two years,
$14/year thereafter; there are also weekly fees (usually a few
dollars, but this varies from chapter to chapter).  An
(unofficial) Tops Web page is available at
http://fox.nstn.ca/~rms/.

*    How does "Stop the Insanity" work?
"Stop the Insanity" is a program promoted by Susan Powter, a
trim, assertive, crew-cut blond who formerly weighed 260 pounds.
According to her 30-minute infomercial, the program is based on
the principles that:  a) diets don't work, b) you can lose weight
by eating high volumes of lowfat foods, and  c) you must exercise
to burn fat and adequately oxygenate all parts of your body.  Ms.
Powter shuns the concept of weighing, advocating instead
measuring your body fat percentage (using calipers provided with
the program materials) and tracking weight-loss progress in terms
of how many clothing sizes you lose.  The program materials
consist of audio tapes, booklets, and videotapes that discuss
deciphering food labels, exercise techniques, and motivational
tips.  The current cost of the program is about $80US.

*    How does the Carbohydrates Addict's diet work?
The premise of this diet is that there are people who, for
biological reasons, develop unmanageable cravings for
carbohydrates which can lead to weight gain.  The authors believe
that this results from an over-production of insulin, impairing
glucose metabolism, and an insufficient rise of brain serotonin,
responsible for the feeling of satiety.  The objective of the
diet is to control insulin release by minimizing the carbohydrate
consumption which triggers it.

The basic daily diet consists of two carbohydrate-restricted
meals, and one 'reward' meal which must be consumed within 60
minutes, but at which you may eat absolutely anything.  At the
restricted meals, you eat standard portions of such foods as
eggs, fish, meat, cheese, salads and most non-starchy vegetables.
The general rule of thumb for restricted meals is that an
allowable food contains no more than 4 grams of carbohydrate per
standard serving.  Some surprises among the foods not allowed at
these meals include fruits, broccoli, milk and yogurt.  No snacks
are permitted.

Depending on the foods you select, the diet can be compatible
with the standard recommendations for healthy eating (low fat,
high fiber, etc.).  The authors recommend a weight loss of no
more than two pounds per week.  Guidelines suggest variants on
the diet based on how much weight you have lost in the past week,
and what your goals are for the following week.  A short paper
and pencil test helps you determine if you are a carbohydrate
addict.  There are currently three books in the Carbohydrate
Addict series, all by Rachel and Richard Heller:  _The
Carbohydrate Addict's Diet_, _The Carbohydrate Addict's Gram
Counter_, and _The Carbohydrate Addict's Program for Success_.
The first (and most useful) contains the theory, the diet, lists
of foods permitted and not permitted for the restricted meals,
recipes, and a host of success stories.  The second is a small
handbook with an itemized list of foods, identifying those
believed to trigger addictive behaviors in carbohydrate addicts,
which expands somewhat on the original material.  The third book
is a workbook with more success stories and general dieting tips,
but no obvious new news.

*    What is Dr. Atkins' diet?
The Atkins diet is something of a precursor to the Carbohydrate
Addict's Diet in that it advocates unrestricted amounts of
protein and fat, but restricted carbohydrate intake.  The diet
was developed by Robert C. Atkins, M.D.; he published a book
about the diet in the 1970's, and has recently released a new
book titled _The New Diet Revolution_.  According to Dr. Atkins,
many people react unfavorably to carbohydrates by over-producing
insulin, which causes the body to retain excess fat.  Therefore,
carbohydrates are held to an absolute minimum (in contrast to
CAD, which allows the consumption of reasonable amounts of
carbohydrates, but only during one meal per day).  The goal on
the Atkins' diet is to get your body into a state of ketosis, a
condition in which the body burns stored fat, rather than
carbohydrates, for fuel.  The presence or absence of ketosis can
be determined by testing your urine with Ketostix, which are
readily available at drugstores.

Nancy Milligan <NPM@NMCS.COM> has started a mailing list
specifically for the discussion of the Carbohydrate Addict's Diet
and other low, or modified, carbohydrate diets such as Dr.
Atkins' diet.  To subscribe to the mailing list, send an e-mail
message to LOWCARB-REQUEST@NMCS.COM and put the command "join
lowcarb" (without the quotes) on a line by itself in the BODY of
the message.  Nancy has also written a low-carbohydrate diets
FAQ; you can get a copy of the FAQ through e-mail by sending a
message to LOWCARB-REQUEST@NMCS.COM and putting the command "send
faq" (without the quotes) in the BODY of the message.  Nancy also
has a Web page, which includes the low-carb FAQ and recipes, at
http://nmcs.com/lowcarb/.  You may also use your WWW browser to
join the mailing list by using the form at the same URL.

*    What is the "TJ Soup diet" (a.k.a. "The Sacred Heart
     Hospital Diet")?
The "TJ Soup" diet (also known as the "Sacred Heart Hospital"
diet) purports to take off 10-17 pounds within one week through
the use of a "miracle" vegetable soup, along with a strict
rotating diet of fruits and vegetables, meat, and brown rice.
The soup may be eaten as often as desired.  Alcohol, carbonated
drinks (including those made with artificial sweeteners), and
fried foods are not allowed.  Although the diet is adequate in
vegetables (from the soup) and features fruit on several days, it
is not well balanced.  Day 5, for example, calls for 10-20 ounces
of beef or skinless chicken, 6 tomatoes, and the soup.  Aside
from brown rice on the 7th day, no grains are permitted.  Dairy
products, which many women use to increase their calcium intake,
are not allowed except on day 4, when you're supposed to consume
8 glasses of skim milk (along with 6 bananas and the soup).
While you probably can lose weight on this diet, you should keep
in mind that:  1) the first several pounds lost on ANY diet are
usually water weight, not fat, and  2) almost ANY diet which
forbids you to eat your usual foods will cause at least temporary
weight loss.  While I do not recommend this diet, the full text
of the diet is available via WWW at
http://www.ionet.net/~kchurch/soupdiet.html for the insatiably
curious.


-Diet aids (pills, etc.)-
*    I've heard about several weight-loss aids like herbal teas,
     "fat-burning" pills, etc.  Do any of these work?
Some of the non-prescription drugs can temporarily cause your
weight to drop, but NOT because they're eliminating excess fat
from your body.  Most over-the-counter "diet aids" contain
stimulants, which hike up your central nervous system and
decrease your appetite, and/or mild diuretics which cause you to
eliminate fluids (by urination) more quickly than normal.  The
stimulants can cause unpleasant side effects such as dizziness
and nausea, and the diuretics can make it difficult for you to
get too far away from a bathroom.  And as soon as you go off the
pills, your weight bounces right back up to its previous level,
making such nostrums useless for long-term weight loss.  There
are a few prescription weight-loss aids which show somewhat more
promise than the nonprescription nostrums.  Fenfluramine
(marketed as "Pondimin") suppresses appetite by acting on the
brain chemical serotonin.  Phentermine (marketed as "Ionamin") is
an amphetamine-type stimulant and appetite depressant.  These
drugs can cause side effects such as dry mouth and nervousness,
and must be taken indefinitely to prevent weight regain.
Additional information on these and other prescription drugs used
in weight control can be found at
http://pharminfo.com/pubs/msb/obesity.html and
http://pharminfo.com/pubs/msb/seroton.html.  There is also a
newsgroup, alt.support.diet.rx, which is devoted to the
discussion of medications used in weight control.


continued in part 3


---
Kimberly B. Churchwell: kchurch@ionet.net, kchurchwell@bix.com
TANSTAAFL, but even so, I never quit hoping.
