Please, Not Another Fad Diet Hub!
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The New Year is here and if you are like me, I am thinking about taking off that extra ten pounds that have magically appeared on my body. During the winter, we crave those comfort foods and the holiday treats call our name, more than what we would like. I have done many hours of studying nutrition the last three years. It started when I was diagnosed with high blood pressure and diabetes. While I was shocked to hear the news, I knew deep down that I had done it to myself from over eating and eating the wrong kind of foods. I adapted a rather extreme eating lifestyle, but it did reverse those two deadly diagnoses. I do not want to write about diets or what I eat but more about calories, the amount of food, and the type of food we take in on a daily basis.
There have been many studies done on restricting calories. I am not talking about extreme calorie restriction that can lead to anorexia or death but training our bodies to take in less food. I read about a psychologist and leading researcher in eating behavior that inserted a balloon attached to a tube, which was placed into each person’s stomach. He then filled the balloon with water to measure stomach’s capacity. Each person needed about four cups of liquid to have the feeling of being uncomfortably full. He then put everyone on a low-calorie diet for four weeks. At the end of the trial, he found that the subjects only needed about three cups to feel uncomfortably full.
He also found that it only took a couple weeks of over eating to have the stomach expand once more, wanting more food. Some people think by restricting calories throughout the day then eating a large meal once a day is the way to go. The person is still stretching the stomach and may lead to nibbling throughout the day. His studies found it is better to eat several small meals throughout the day, which also keeps your blood sugar balanced.
Controlling portions is one way that will shrink your appetite. Eating a small breakfast even when you are not hungry will help control that need for the mid-morning candy bar. Replace those high carb and surgery foods with nutritious fruits and vegetables. Another idea is to be mindful every time you eat. Think before eating any type of food.
Calorie restriction has become one hot topic with many nutritionists and researchers. Studies have shown a delay in ageing in many laboratory animals when given a calorie-restricted diet, reversing many age related diseases.
One of the theories but not proven is the concept known as the "oxygen paradox." It says we require oxygen to turn the food we eat into cellular fuel. The side effects of this oxygen metabolism are detrimental to our health. It causes free radicals to run havoc in the body. Calorie restriction reduces the amount of fuel for the cells and oxygen needed to convert food into energy. The powerhouse cells known as the Mitochondria are the ones that put out the free radicals so by restricting their job, they do not put out as many free radicals. This is still a big debate as most studies have been done on rats and monkeys. The rats on the lower calorie diet lived longer than the rats on a normal calorie diet. There is an ongoing study now being done with monkeys. One group is on a regular diet while the others are on a restricted calorie diet. The restricted diet is showing perfect health in the monkeys.
The Okinawans take in about 70 percent less calories than the rest of Japan. They eat mainly fish and vegetables. They have many people who live over the age of 100. They have less diabetes, tumors, and other health issues. Their diet consists of mostly high nutrient dense foods.
I do not believe we have to go through life depriving ourselves of good food to the point of not having energy and a good quality of living. I do however think we sometimes eat a very low nutrient dense diet, thus not feeding our bodies what it needs and eating more calories in the process.
We used to hear our moms say,"eat your fruits and vegetables." There is so much truth to this. Our world is getting sicker by the day. I really believe it is due to our diet. A diet filled with fruit and vegetables, which have many nutrients that feed the body, will keep the calories low anyway. Eating a diet with nutrient rich dense foods will feed the body working properly and not add stress at the cellular level causing many of the diseases we have today. Nutrient-dense foods are foods that have a high level of nutrients compared to the number of calories they contain. These nutrients include vitamins, essential fatty acids, fiber, and minerals. Ninety percent of our diet should be nutrient dense foods.
This is a scale of Nutrient dense food provided by Dr. Fuhrman’s site.
Refined Sweets 0
Refined oils 1
Refined Grains 2
Cheese 3
Full fat Dairy 4
Red meat 8
Eggs 11
Wild Meats 12
Fat Free Dairy 13
Fish 15
Raw nuts/seeds 20
Whole Grains 22
Starchy Veggies 35
Fresh fruits 45
Beans/Legumes 48
Solid green veggies 97
Raw leafy Vegetables 100
I hope you have found this information helpful. Just because something says, low fat or sugar free does not mean it is healthy. Fresh food is always better and healthier.
You see I told you this was not another fad diet hub!
Sunnie
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I agree! A healthy, balanced approach is the best way to lose weight and keep it off.
Hello B,
You are so right..habits are so hard to break and not to forget that we are addicted to the sugar in foods that come in everything..Most do not realize it is an addiction that we actually crave. I have stopped eating past 4 pm..I may have an apple but I know I sleep better and gives my system time to rest..I know this is very hard on people that have to cook for their families..My husband is working so it is a bit easier..Chopra I believe is very correct..Our bodies are being over worked and needs time to digest. Thank you for such a great comment..
Sunnie
I recall from years back that the book AGELESS BODY TIMELESS MIND by Chopra said that statistically the main difference between those who live past 100 and those who don't come close are that the former have always fasted between supper and breakfast. Yet I continue my childhood habit of gorging myself at bedtime. Irrational anxiety trumps common sense. What you say about calories is so, but changing habits isn't so easy.
Oh Ruby..I understand..Chocolate is my downfall too..I am trying to eat dark chocolate as then I feel I am not doing too bad..haha Thank you for your honesty..you are so funny..Onward we go as we try to eat healthier my friend.
Hugs,
Sunnie
Sunny, After reading my comment again, I sound kike i'm a perfect eater, i'm not. I fail at times just like anyone else..Let's say that i try to eat healthy..I am tempted badly with chocolate..I crave it at times..Now i feel better..HaHa...Cheers
Thank you Ruby..It sounds as if you live a very healthy lifestyle..sweets are my downfall sometimes..chocolate! haha
Have a great eveing.
Sunnie
Sunnie, This is a GREAT hub. So many people are overweight and sick, including some in my family. When i was growing up, we never knew anyone with type 2 diabetes, everyone was active, now young people have diabetes and high blood pressure. I know the computer is in part, responsible. Inactivity and fast food are the major cause for obesity. I adhere to a good balanced diet, that doesn't mean i don't eat sweets, i do, but not after a meal. I wait a couple of hours after iv'e eaten then have a dessert. I do take vitamines. I think they are important. Thank's again..Very informative hub..
Hi Nellieanna,
I know what you mean..my husband is outwardly healthy and never is really sick but his physical showed high cholesterol, blood pressure, and he still eats like before. I try to influence him but is a hard task..lol
His dad died of a heartattack.Is really scary. I honestly think of food as a natural medicine and it is in a sense free..we have to eat. It has the ability to heal the body and reverse disease..I really dont know too many medications that can claim that. I just heard tonight that ASA is not good for people who are not high risk for a heart attack but many have been taking it as a preventative for years. I introduced my little granddaughters to green smoothies when they were here Christmas and they really liked it. Thank you for such a great comment Nellie..You are a great example of health.
Hugs,
Sunnie
Thank you, Sunnie.
I'm so glad you discovered the diet way to resolve those maladies. Makes nothing but sense, since they're both so related to what is consumed in food and other edibles.
And there need not be a totally blah diet at all. It's not rigid. But mostly success in it is in the way one views food choices. I saw a guy on TV who had lost hundreds of pounds when he was grossly obese before. He said his mother made him eat oatmeal as a kid (not much other control, it seemed) and he called it "torture'. haha. He said that now it's among his favorite foods. Attitude - and amounts we consume make major differences. He also mentioned how he'd learned to love fresh spinach and puts it on all kinds of dishes, even pizza, thus showing that there are good pizzas as well as dangerous ones. He was in great shape, too.
Many people have never really learned about nutrition, though. My darling George was always quite healthy and never had a weight problem in his whole life, so he was unaware of calories, fats, sugars, salts and their effects on his body.
He loved salt & had developed high blood pressure before I knew him; he used loads of sugar in his coffee and tea, loved sweets - and had serious dental problems.
Eventually his regular big bowls of ice cream and preference for fatty meats and quantities of butter added to veggies, rich sauces, etc. built up plaque in his arteries and caused the heart attack which caused other problems he'd never expected, and eventually led to his death.
Yet he wasn't unhealthy in general. He just didn't really understand the causes of those problems he did have. There was little observable physical evidence to remind him.
I taught him to eat more fresh fruit and veggies, but one of the effects of his heart attack was a progressive short-term memory loss. I tried to educate him about calories and other offenders but his long-term memory still accepted them and he just didn't internalize the new information well enough about what was causing the problems.
Yet he'd learned about the fruit & veggies before his memory loss and so at least was receptive to them, though he tended to wait to eat the veggies till last so he wouldn't fill up his stomach with them before he got to the real food. haha sigh. At least, we always had the fruit alone before anything else in the morning though, so that good habit was well established. (He did call it his "medicine", though! haha)
It would be so wonderful if kids got into the habits of good nutrition early. Even if they wandered from it, they'd still understand the differences in poor and good diet to help them make better food decisions as adults - and as parents themselves.
Thank you Dolores after years of dieting I really know now they do not work nor last. Eating less and healthy foods is the key..Thank you so much for stopping by and oh yes moving our bodies..which I do need to do more of..lol
Take care,
Sunnie
Hi, Sunnie - you've offered some great advise for people who want to lose weight. I find what works best for me is to take in several small meals a day, and to work my but off. Fad diets have always seemed ridiculous to me too.
Thank you Will! Hope you have a great day..
Take care,
Sunnie
Frog I am sure it was the nice organic salad and smoothie you ate RIGHT??? lol It takes a while to get used too good foods..and no..you cannot have a cheese burger to wash it down..:)
Good Hub and great points, Sunnie. Voted way up!
SD - BURP! Cuse me pwease. I hope I didn't get any on me!
Way to write and inform friend.
The Frog
Hello Nellie,
Well one look at you and the whole world will know what following a healhy diet can do. You should be the poster woman for a healthy diet..:)
Thank you for reading and leaving such a wonderful comment. I wish I had been on this quest many years ago but now that I know it will for ever be my lifestyle choice. I do not want to have a counter full of pills and know my diet is the one thing I could have changed.I know I am so happy to not have diabetes anymore nor high bloodpressure. I know if I went back to eating the way I did, I would be back in the same boat.
Much love,
Sunnie
You've done a magnificent job of reminding readers to think healthy in a realistic, positive way. I know you've heard me carry on about my diet of mostly fruits and veggies, fish and whole grains, beans and nuts, etc. etc.
I don't need to remind myself, since it's what I do regularly, but I hope that it may be inspiring for others to see someone who will be "four score" years in a few weeks who is healthy, active in every way and having the time of her life! I don't know of any better evidence and argument for eating right than real life cases, such as your being able to rid yourself of two ominous afflictions by eating healthy and my (and even more, Betty White's) longevity with good health! wow.
GOOD work, Sunnie!! And thanks!
Thank you Bob,Brenda,A.A.,Becky, Arusho,Mariale,Kiela,
For reading this hub. I promise eating more greens and fruit will make you feel so much better, being able to eat more, lower calorie, and getting the needed nutrients. I know breaking those cravings are hard..but once you do..it is not so difficult. Wishing you a happy and healthy New Year.Thank you so much for stopping by..Hope you all have a blessed Sunday,
Sunnie
This is a wise perspective on diet. The less processed the food, the more it can be used by the body. Alas, I do love cheese. I have noticed that I actually begin to crave raw, leafy veggies if I go several days without. Occasionally we eat what is in the freezer ans fridge and do not buy groceries for two weeks. Then I notice a huge difference in my energy level.
The small meals every two or three hours has proven effective to maintain lower calories and a slimmer body.
Thanks for inspiration this morning Sunnie. Now I can be on the program today since I haven't eaten yet.
Hi Sunnie: Another paen to that impossible dream (for most).
I hardly ever eat red meat; only fish and poultry. Mostly fish. But it is sooo expensive now. Tuna at about 6 dollars for 100 g in the UK! Vietnam Cobbler is an excellent fish: very dense and filling and grills or oven cooks perfectly.
I can't diet. Living alone, i can't be bothered extensive cooking and often just boil chicken and veg together cause its fairly healthy and no mess!
Diets have never worked for me. But exercise has...walking 8 Ks a day will keep you thin and healthy. I have proved this time and time again.
Good hub good day! Bobx
This hub made be hungry...
What I think is funny is the sugar-free diet cookies that I saw a woman loading up in her cart the other day. She said she was going on a diet and getting food to eat for her diet. I asked her if she was aware of all the fats and carbs in those cookies and she flipped out on me. She thought they were good for you. She ended up putting them back and went and got veggies and nuts.
Dennis is diabetic and I have learned about the double speak on the packaging. Good thing to learn.
Great hub, yes I sometimes would just eat a regular dinner and skip lunch, but now I'm eating smaller portions throughout the day and feel better. It's still a work in progress, and really comes down to portion control.
Thank you Sunnie!!!, very helpful hub, specially for my new years resolution, I will combine this with my also new years exercise routine, is incredible how fast we can gain weight eating anything...Is simply have a bit of will and discipline...Thank you tons for share it!!!
Interesting and informative - it certainly appears you've done your homework! (^_^)
I like the food scale provided - it definitely puts things into perspective. Like eggs. "Hey," I thought. "I score an 11! I like eggs! Oh, wait. It goes up to 100..." LOL (~_^)
Rated up! d=(^_^)=b (*thumbs up*)
Sunnie Day Hub Author 3 months ago
Hello vespawoolf
Thank you for reading and stopping by.
Sunnie