Tag Archives: diet

This Is What 2000 Calories Look Like..

2000 calories..that’s what an average-sized man requires in one day. I found this interesting video and it helps explain why there is so much obesity around.

 

So What Is the Mediterranean Diet?

The fact that the Mediterranean Diet has led to lower rates of heart disease, stroke and cancer has been known for decades; and the latest study highlighted over the media recently (see here) is on the back of several similar studies done over the years. I had written about one such study in an earlier blog posting in 2008 (see here).

Mediterranean food pyramid

So how many more studies do we need before the guidelines on healthy eating habits are changed by governments from the low-fat high carbohydrate that is so widely advocated? Even in those countries where a greater awareness of what constitutes healthy eating exists, the end-product may not be what the consumer paid for – olive oil is adulterated and/or filtered, garlic is taken as a pill than a freshly-crushed clove and even red wine is not aged and commercially processed so that it is lacking in polyphenols.

olive oil

There are many grades of olive oil – extra virgin being the best

The Mediterranean Diet – low in saturated fat and high in fiber and monounsaturated fat –  includes vegetables, whole grains, fish, legumes, fruit, and moderate red wine, if so inclined. The main cooking fat is olive oil – pure unfiltered virgin olive oil is preferable, although the quality varies quite a bit commercially.

It is interesting to note that this oil has been around since time immemorial and its benefits  mentioned by most of the world’s major religions, whether its the Muslim Hadith (“Consume olive oil and anoint it upon your bodies since it is of the blessed tree”), the Catholic church (“Oil of the Sick”) or the Jewish Talmud which states that frequent consumption of olive oil is good for one’s memory.

But behind the benefits of this diet, a more stark message is revealed: that the typical ‘Western Diet’ is  the antithesis, with processing, additives and chemical substitutes causing many of the lifestyle diseases it is supposed to prevent.

 

Dukan Diet Doc disciplined

Diets come and go, like fashion it seems..but the diet that grabbed the headlines last year was the Dukan Diet, said to be the reason the Duchess of Cambridge, Kate Middleton, managed to shed those pounds to squeeze into her wedding dress for that royal do of the year.

Kate Middleton - lost 4 pounds in 4 days with the Dukan Diet

It now transpires that the inventor of the diet, Dr Pierre Dukan,70, is to be hauled up by the French Ethics Council for breach of the medical ethics code.  In a book out in January, the star nutritionist proposes bumping up A-level equivalent pupils’ marks if they manage to maintain an acceptable Body Mass Index, a measure of body fat based on height and weight. The French College of Physicians has lodged a complaint against Dr Dukan because his remarks  could prove harmful for pupils already suffering from obesity or anorexia.

The good doctor’s intention is quite clear and should be lauded, what with the large proportion of obese children and the hazards it poses towards their health. he said: “There is nothing unhealthy about educating youngsters about nutrition.”

“My idea would change nothing for those who have no need to get thinner. But for those who do, it would only motivate them to lose weight.”

Dr Pierre Dukan, inventor of the celebrity diet

The Dukan Diet has been a rave favorite with celebrities worldwide – its followers include Jennifer Lopez and Victoria Beckham. But it has also drawn quite a bit of controversy. The British Dietetic Diet has branded it the ‘worst diet of 2011’, claiming that there was no scientific basis and that it was harmful to cut out food groups.

What the diet entails is nothing new essentially, it bears resemblance to the time-tested Atkins Diet which has been around for decades. It comprises of  a complicated four-stage approach based on eating lots of protein-rich meat and fish and cutting out carbohydrates : the “attack“, “cruise“, “consolidation” and “stabilisation” phases.

During “attack”, which lasts five to 10 days, participants are meant to eat nothing but lean meat, fish, eggs and low-fat dairy products – plus a tablespoon and a half of oatbran a day.

In “cruise” they are allowed some vegetables every other day, but no spuds. Their oatbran allowance goes up half a tablespoon. This can go on for months, until a dieter’s “true weight” has been achieved.

Those strong-willed enough to achieve that aim can then start eating some bread and fruit once more, a period known as “consolidation”.

Finally, participants reach “stabilisation”, when they can eat whatever type of food they like – apart from on Thursdays.(don’t ask me why, but you can eat anything you like on the other days, provided its on the list of the first two phases).

 

Losing Weight

Just a reminder..there are no safe short-cuts to exercise and dieting!

Losing Weight – Its Not How Much You Eat, Its What You Eat

If the results of a new research study are to be taken seriously, it really doesn’t matter what kind of diet you’re on, the results are eventually going to be the same in terms of weight loss.

mcdfish

Whether its a Fillet-O'-Fish (400 cal)..

starbuckscake

..or a Starbucks slice of cake(390 cal)..

chickenrice

..or Oriental Chicken-Rice (400 cal), Its the Calories That Count!

Whether you’re dreaming to be a Beyonce look-alike willing to die to diet and look like her, or you’re on a strict doctor’s demand to recover from a coronary, there’s never been so many diets out there than ever before.  Among the more popular ones are:

Atkins: High protein, low carbohydrate
WeightWatchers: A points system to count calories
Rosemary Conley: Low fat, low sugar
Slim Fast: Low-fat shakes replacing b’fast and lunch.
In an earlier posting “Popular Diets a Health Threat – or Not?”, I had pointed out that whichever one you choose, the above diets were effective and “carried no health threats”, according to the Nutrition Journal.
In this new study from the American College of Cardiology (see here), overweight adults were put for 2 years on 4 different diets: 1) low-fat, average-protein ; 2) low-fat, high-protein; 3) high-fat, average-protein ; and 4) high-fat, high-protein. Similar foods were used in all diets.
The result? Whichever diet they were put on, they all lost the same weight (an average of 3.6kg), mostly in the first 6 months. What’s more, the diets were well-tolerated and had similar satisfaction.
The take-home message – among overweight patients, a reduced calorie diet was principally important for long-term weight loss and not the proportion of fat, protein, and carbohydrates in the diet. So, keep counting the calories!
Check the calorie counts of some popular fast-foods here and here.
Into Malaysian foods? Click here.

Hop To Your Hips…This is no Hip-Hop

Thick calves are a good sign of health, and this is not a song-and-dance statement. Having an increased waistline has long been recognised as a risk factor for stroke, heart attack and diabetes but latest evidence in the New England Journal of Medicine shows that, even more important, the measurement around the hip has a more significant impact than measuring the waist alone.

Previously, the Body Mass Index (or BMI) was considered the gold standard for measuring obesity. You can calculate your BMI here. The problem was that this figure becomes irrelevant when it is used in body builders or in the elderly (when muscle mass is much reduced), giving false readings on actual obesity.

Recent research, as revealed by the above study, now says that, by measuring the Waist-Hip Ratio (WHR), whrdefined as the waist size at the navel divided by the widest size at the hips, a more accurate prediction of a person’s risk of death can be obtained. Calculate your WHR here. Men should not have a figure higher than 0.95 while women not more than 0.8.

The researchers discovered that if the ratio increased by as little as 0.1 even, the risk of death increased by 34%(men) and 24%(women).

Even among people of normal weight, men with big bellies had more than twice the death rate of the slimmest! So it looks like where the fat is distributed plays a more important role than the actual amount of fat. In other words, its not how fat you are; its how you are fat.

waistandhip2

Healthy..if you can maintain it

waisthipratio2

Larger waist than hips..prelude to trouble

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