Archive-name: dieting-faq/part2

continued from part 1

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 1/2 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 saut
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 8,500 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 (US$495) for most casual users.
   * Diet Analyst [for PC-compatibles, I assume?--kbc], from Parsons
     Technology; about US$20.
   * Diet Balancer for PC-compatibles, from Nutridata Software Corp.
     (phone#: 800-922-2988); about US$60. Analyzes your food intake for
     fat, carbohydrate, protein, fiber, sodium, vitamin and mineral
     content.
   * Michael Traub (traub@mistral.co.uk) writes: "I have a freeware program
     that relies on data from the USDA. That data is available at
     http://www.nal.usda.gov/fnic/foodcomp/Data/SR10/. The program is
     available directly from me. The user will require a C compiler and an
     MS-DOS or Unix platform."
   * DINE for the Macintosh, available from Nutrition Action Healthletter
     for around US$80-90. (Note: The January/February 1995 Nutrition Action
     Healthletter lists a program called "Dine Healthy" for Windows or
     Macintosh; US$99 + US$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, US$69.95, available from Mac Warehouse
     (800-255-6227)
   * Shareware/freeware available via anonymous ftp and national online
     services:
        o Diabetic Control for Mac (HyperCard): available from America
          Online as DIABETIC CONTROL 1.0
        o Diet Tracker for Win 3.1, tracks weight changes: available from
          America Online as DTK21.ZIP
        o From Scratch recipe program for Win 3.1:
          ftp://ftp.coast.net/pub/coast/win3/food/fscr40.zip
        o Gut-buster for Newton MessagePad, tracks intake for exchange
          diets:

ftp://ftp.ccs.neu.edu/pub/mirrors/ftp.amug.org/pub/newton/healthcare/1.x/gut-buster-1.0.sit.hqx
        o Heart Rate Zone Calculator for Mac (Hypercard): available from
          America Online HEART RATE ZONE CALCULATOR
        o Heart Smart for Win 3.1, tracks calories, fat, cholesterol:
          available from America Online as HSMART30.ZIP
        o NutriGenie publishes a wide variety of nutrition- and
          health-related shareware for Win 3.1, including "Fat to Fit,"
          "Compleat Nutritionist," "Eat Well, Weigh Less," "Pregnancy
          Nutrition," "Diabetic Nutrition," and "Carbohydrate-Restricted
          (Atkins) Diet Meal Planner." The software is available through
          their Web sites at http://users.aol.com/nutrisoft and
          http://pages.prodigy.com/CA/nutrigenie/. The programs are also
          available by ftp at ftp://ftp.coast.net/pub/coast/win3/food/
          (check the file 00_index.txt for descriptions and exact
          filenames).
        o NutriBase Jr. for Win 3.1, nutrition analysis: available through
          America Online as NUTRBSJR.ZIP
        o Weight Commander for Win 3.1, weight tracking program:
          ftp://ftp.interaccess.com/weightcmdr/dload.exe
        o Wellness Inventory for Mac (HyperCard): available from America
          Online as WELLNESS INVENTORY

-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
1,200 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 1,680 calories per day (1,200 + (1,200 * .40) =
1,680) 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 1,200 calories per day (1,400 for
adolescent girls, 1,600 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 low-fat, nutritious
foods (whole grains, fresh fruits and vegetables, low-fat 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., or The Complete Book of
Cosmetic Surgery by Elizabeth Morgan.--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 lb. (12-20 kg.) in the first month,
with total weight losses of 50 lb. (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 lb. (113 kg.), you could safely lose
2.5 lb. (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

-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, low-fat, 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
US$2,000-3,000 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.

-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]

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 a variety of
eating plans and aids for weight loss. Members who follow the selection
plan (an exchange-type 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've chosen to eat
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 consume per group per day depends on how fast you wish to
lose weight; the program recommends a maximum loss of 2 pounds per week.
The selection plan allows members to stray from the plan occasionally to
accommodate special foods or events, and a "Weekends Off" option permits
less regulated eating on weekends in exchange for smaller portions through
the rest of the week.

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 (~US$15-20, but low-cost or free specials are
frequent), plus a fee for each meeting attended (~US$9-12). The June 1993
issue of "Consumer Reports" reported that the average cost for several
months' participation in WW is approximately US$110.

Weight Watchers has a Web site at http://www.weight-watchers.com. There is
also a Weight Watchers mailing list, run by Michele Coleman
(coleman@leland.stanford.edu or owner-ww-support@lists.stanford.edu), which
is intended as a friendly place for people following the Weight Watchers
plan to exchange support and suggestions. To subscribe to the list, send an
e-mail message to majordomo@lists.stanford.edu, and put the command
"subscribe ww-support yourname@someplace.com" (without the quotes) on a
line by itself in the body of the message.

-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 prepackaged 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 US$19 sign-up fee); the cost
of the JC food averages US$60-70 per week.

-How does Nutri/System work?-

N/S is very similar to the Jenny Craig plan in format and price--it
provides prepackaged 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., US$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 US$16/year for the
first two years, US$14/year thereafter; there are also weekly fees (usually
a few dollars, but this varies from chapter to chapter). An (unofficial)
TOPS Web site is available at http://www3.ns.sympatico.ca/stoner/tops.html.

-How does "Stop the Insanity" work?-

"Stop the Insanity" is a program promoted by Susan Powter, a trim,
assertive, crewcut 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 low-fat
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
US$80.

-What is the Carbohydrates Addict's diet?-

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 overproduction
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 overproducing
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
list, send an e-mail message to listproc@eskimo.com, and put the command
"subscribe lowcarb-list Your Name" (without the quotes) on a line by itself
in the body of the message. Nancy also has a Web site, 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 Zone diet?-

The Zone diet is described by Barry Sears, Ph.D., in his book The Zone: A
Dietary Road Map. It recommends balancing one's intake of protein,
carbohydrates, and fat so that, along with every 7 grams of protein, 9
grams of carbohydrates and 3 grams of fat are eaten. Carbs contribute about
40% of total calories on the diet, while fats and proteins each contribute
about 30% of the calories. (This varies from current dietary
recommendations from the American Heart Association and similar groups,
which recommend 30% of calories from fat, 55-65% calories from
carbohydrates, and 10-15% of calories from protein.) Serious athletes are
advised to ingest 4.5 grams of fat for each 7 grams of protein, resulting
in a diet in which approximately 40% of calories are supplied by fat. Sears
believes that the diet, which restricts calories, carbohydrates, and
saturated fats, and limits protein to the amount required for the
individual (which depends on the individual's lean body mass and activity
level) prevents excess formation of insulin and leads to optimum mental and
physical performance (i.e., "being in the Zone"). The goal of the diet is
to switch the body's metabolism from a carbohydrate-burning mode to a
fat-burning mode.

There are a number of Internet-based resources on the Zone diet, including
a variety of Web pages and a mailing list. Russell Swan's Zone page
(http://www.cs.umass.edu/~swan/zone.html) provides a list of pointers to
other pages. To subscribe the Zone diet mailing list, send an e-mail
message to zone-request@tgv.com, and put the command "subscribe" (without
the quotes) on a line by itself in the body of the message.

-What is the "TJ Soup diet" (a.k.a. "The Sacred Heart Hospital Diet" or
"Cabbage Soup Diet")?-

The "TJ Soup" diet (also known as the "Sacred Heart Hospital Diet" or
"Cabbage Soup 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. Although
this diet has been repeatedly linked with one hospital or another
(allegedly recommended for heart patients awaiting surgery), it is highly
unlikely that any reputable medical practitioner or organization would
recommend such a diet. (Check out the American Heart Association's position
on this and other fad diets at http://www.amhrt.org/pubs/phoney.html.)
While I obviously do not recommend this diet, the full text of the diet is
available via WWW at http://www.ionet.net/~kchurch/asd/soupdiet.html for
the insatiably curious.

DIET AIDS (PILLS, ETC.)


continued in part 3

