
Followup-To: alt.support.diet
Archive-name: dieting-faq/part2
 
(continued from part 1)
 
Other provisions of the new food labeling standards:
-     All packaged, processed foods must now carry nutrition labels.
      Previously, nutrition labels were voluntary, and many foods
      were unlabeled.
-     Terms such as "fat free," "low fat," "lean," "light" (or
      "lite"), etc. are now defined by the government.  Previously,
      food manufacturers were free to describe their foods in any
      way they liked.
-     The serving sizes used to determine the Daily Value
      percentages are now more realistic (read "larger") and are
      expressed in terms that are easier for consumers to deal with.
      For example, serving sizes for chips and crackers are now
      expressed as "x pieces" rather than "x ounces."
 
*     What is fiber?  Is it important?
Fiber (also known as "roughage") is simply the non-digestible
portion of the foods that we eat.  (There are actually several
different types of fiber, such as cellulose, hemicellulose, lignin,
pectin, and guar.)  Fiber is found chiefly in non-processed foods
such as whole grains, legumes (beans and peas), fruits, and
vegetables, especially in the outer layers of such foods.  Fiber
may be added to processed foods in the form of bran, which is the
outer coating from a grain such as wheat or oats.
 
A high-fiber diet has a number of benefits:
-     It speeds the elimination of fecal material from the body.
      This can reduce or cure constipation and intestinal polyps,
      alleviate hemorrhoids (which often result from straining
      during bowel movements), and may greatly reduce the risk of
      colon cancer.  It may also prevent or alleviate
      diverticulosis, a condition in which the intestinal lining
      develops small pockets in which fecal material can be trapped.
-     It fills out the stomach and intestinal cavity.  This produces
      a sense of fullness which is a real boon in weight control.
-     It can alleviate conditions such as spastic colon and diarrhea
      because fiber absorbs excess water and produces a bulkier
      stool.
-     Some types of fibers, particularly those found in whole fruits
      and legumes, tie up sugar molecules so that the levels of
      insulin normally produced after eating are reduced, a big
      advantage for diabetics.  (This effect is most pronounced when
      fruits and legumes are eaten whole, rather than as fruit juice
      or ground beans.)
 
The typical American diet is high in processed foods, most of which
contain little or no fiber.  Most people get only around 10-12
grams of fiber per day, but you need 25 grams or more to get the
real benefits.  If your current diet is low in fiber, it's
important that you increase fiber GRADUALLY over a period of weeks
or months; sudden increases can cause bloating, cramping, and gas.
Try having a small serving of a high fiber, low fat cereal with
your breakfast; as your system becomes used to the higher fiber
levels, start substituting whole-grain breads, cereals and pastas
for the refined (white flour, low fiber) varieties you've been
eating.  Increase your consumption of fresh fruits and vegetables,
and consume edible peels and skins (e.g., on apples and potatoes)
rather than trimming them.
 
*     Is sugar a no-no?
Sugar has gained a nasty reputation over the years largely because
it is so often found in combination with high levels of fat in
foods such as ice cream and pastries.  Sugar is also a major source
of "empty calories":  calories which are not accompanied by any
appreciable nutrient value.  In terms of weight loss or
maintenance, sugar is not necessarily objectionable, provided that
you can keep your intake of it down to moderate levels.  Since it
is a carbohydrate, it is normally metabolized (burned) by the body
immediately, and is converted to fat only if present in quantities
too large to be used at once.  Some people do find that even
moderate amounts of sugar stimulate cravings for yet more sweets,
often of the high-fat variety.  If you are one of these people, you
may wish to eliminate processed sugars from your diet, relying
instead on the natural sweetness of fruits, vegetables, and grains.
 
*     What about artificial sweeteners?
Artificial sweeteners may be an effective aid for those who have
occasional cravings for sweets, but probably work against those of
us who have an active sweet tooth.  The taste of artificial
sweeteners can trigger sugar cravings about as well as real sugar
can.  Some long-term users of artificial sweeteners use sweeteners
in ADDITION to all the foods they normally eat, rather than as a
SUBSTITUTE for part of the foods.
 
*     What is the new "Food Pyramid" I've heard about? Is it similar
      to the "Four Basic Food Groups"?
It replaces the "Four Basic Food Groups" plan, which was heavily
influenced by the meat and dairy industries.  It's quite possible
to eat a healthy diet without using any meat or dairy products,
which can be high in fats anyway.  The new "Food Pyramid" is a step
in the right direction, since it emphasizes fruits, vegetables, and
grains, and suggests smaller amounts of protein sources (meats,
legumes, dairy products, etc.) than did the Four Basic Food groups.
 
 
                        /\
                       /  \
                      /Fats\
                     / oils \
                    / sweets \
                   /(go easy) \
                  /------------\
                 /      |       \
                / Dairy | Protein\
               /  (2-3  | (2-3    \
              /servings)| servings)\
             /          |           \
            /-----------|------------\
           /            |             \
          /   Veggies   |   Fruits     \
         /              |               \
        /    (3-5       |  (2-4          \
       /     servings)  |  servings)      \
      /------------------------------------\
     /                                      \
    /               Grains                   \
   /                                          \
  /      (breads, cereals, rice, pasta)        \
 /               (6-11 servings)                \
/------------------------------------------------\
 
If the quantities of food suggested here seem excessive (ELEVEN
servings of bread and cereal a day?!), remember that the USDA's
idea of a serving is often much smaller than the portion that a
typical consumer actually eats.  For example, a serving of
vegetables is only a half cup of cooked or raw, chopped vegetables,
or 3/4 cup vegetable juice, or one cup of raw, leafy vegetables
like spinach or lettuce.  A serving of fruit is one-half cup of
bite-sized fruit pieces, 1/4 cup dried fruit (e.g. raisins), 3/4
cup of fruit juice, or one medium piece of fruit (e.g., a medium
orange, apple, or banana, or one half of a grapefruit).  A serving
of dairy products such as milk or yogurt (look for skim or low-fat
varieties) is one cup; a serving of cheese (which should be used in
moderation or replaced with lowfat varieties) is 1-1/2 ounces of
natural cheese or 2 ounces of processed cheese.  When it comes to
proteins, many Americans far exceed the recommended servings per
day:  a serving of meat is only 2 to 3 ounces of cooked meat, a
portion about the size of a deck of cards.  One ounce of meat can
be replaced by 1/2 cup of cooked beans, 1 egg, or 2 tablespoons of
peanut butter (remember that whole eggs and peanut butter are high
in fat and should be using sparingly).  For grains, a serving is
considered to be one ounce of bread (about one slice) or dry cereal
(most of us consume at least 1-1/2 to 2 ounces of breakfast cereal
at a time), or one-half cup of cooked grains or pasta.  Since a
typical serving of rice is 3/4 to 1 cup, and a plateful of pasta
contains around 2 cups of the stuff, most of us have no problems
meeting the suggested servings per day.
 
*     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
      dieticians 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.
-     Menu planning, diet analysis, and weight loss/exercise-
      planning software for PC-compatibles [and possibly for Macs as
      well?--kbc] from Ohio Distinctive Software (phone#:
      614-459-0453).  Available by direct mail only to ODS customers
      for $2US per program plus 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 (traub@btcs.bt.co.uk) writes:  "I have a
      freeware program that relies on data from the USRDA. That data
      is available via anonymous FTP from info.umd.edu in the
      directory info/Government/US/NutrientData/Data/SR10. The
      program is available directly from me."
-     DINE for the Macintosh, available from Nutrition Action
      Newsletter for around $80-90.
-     A variety of shareware nutrition and health-related program
      for Microsoft Windows are available via anonymous ftp from the
      pub/pc/win3/misc directory at ftp.cica.indiana.edu, including:
            fcc11.zip         Fat and Cholesterol Counter version 1.1
            nscd12.zip        Control Diabetes version 1.2
            nswp20.zip        Weight Perfect version 2.0
            nspreg21.zip      Pregnancy Nutrition version 2.1
            nsch22.zip        Control Hypertension version 2.2
 
[I welcome any recommendations that a.s.d. members can add to this
topic, especially regarding shareware or freeware programs!--kbc]
 
*     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, dieticians, 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., you could safely lose 2-1/2 lbs. 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.
 
 
