«This weekend I’m going to try making brownies with applesauce instead of oil
Our guest and codesigner of our weight-loss plan is registered dietician Kathy Isoldi, coordinator of nutritional services at the comprehensive weight control program at New York Presbyterian Hospital. Kathy explains how the «Weight-Off» food plan curbs hunger through the proper selection of high-fiber carbohydrates.
Studies have shown the body needs a steady intake of carbohydrates for energy. Yet, it is the type of carbohydrate eaten that will make all the difference in the world when trying to lose weight. Too many of the wrong types of complex carbs and the wrong simple sugars can send the body signals to crave more food. This process is called «rebound hunger.»
We also checked in again with Jake White, our 31-year-old participant from Orlando, Florida, because his eating patterns, before the weight-loss plan, fit the rebound-hunger scenario. Jake has a real sweet tooth, which has contributed significantly to his weight gain. He is an avid baker who eats what he bakes. Every Friday night at Jake’s home there is a food fest for family and friends where homemade personal pizzas are the meal of choice. Then there was that habit of his of grabbing a Frosty from Wendy’s, at least twice a week, after work before he went to school. By the time he got home he was starving.
Jake’s habit of snacking on starchy foods and sugars could definitely prove to be a challenge. Kathy says this plan should help to improve Jake’s triglyceride levels. Triglycerides are a combination of sugar and fat. When out of control they can lead to problems with cholesterol as well. Jake will be well served by a decrease in the amount of refined white starches in his diet.
Regarding his first week on the weight-loss plan, Jake says, «The week got progressively better. Wednesday was a bad day. I was hungry and cranky. It could have been because I ramped up my workout and I burned more calories than I took in. Or it could have just been psychological. Wednesday was the day that lunch was lentil soup and salad. Soup can go through you pretty quick. I think I needed something to chew.»
Jake was happy on Thursday and Friday because he had roast beef and ham and cheese, respectively, for lunch. «I liked that I had something crunch,» he says.
As far as carbohydrates go, Jake says he is really missing his breads. «Usually on Friday’s my wife will stop by and buy the world’s greatest Cuban bread ever made on earth and that’s what we snack on when we are putting our pizza’s together. There will be none this week and that’s a little sad.»
When we first spoke about the pizza party Jake said he would continue to make pizzas for his friends, but he will stick to his meal plan as outlined. It just so happens this Friday, pizza and salad are o the plan for dinner so he’s happy.
Jake says he’s not going to let his missing certain foods beat him. «In 7 weeks if I want to try a little [Cuban] bread then I will. I stress the word ‘little’—just to enjoy the flavor and texture.» That’s after he has dropped a few pounds, of course.
His pizza on Friday was to be one with olives, plum tomatoes and mushrooms. And let’s not forget the low-fat cheese. «No more [brown] sugar in my tomato sauce. From now on it’s just tomatoes with spices and herbs.»
As far as the baking goes, he’s more than willing to exercise self-control. «The majority of the reason I bake is because it brings enjoyment to others, so that will not stop.» Jake has talked with Kathy about how he can change his baking techniques to fit the way he must now eat. «This weekend I’m going to try making brownies with applesauce instead of oil. We’ll see how that goes,» he says.
Kathy’s message is one that should help folks like ake, who crave sweets and starchy foods, focus. That message is, to keep hunger levels down you should limit, 루비게임주소 not eliminate, carbohydrates. This is exactly what the «Weight-Off» plan does. Meal suggestions on the plan provide enough fiber-enriched carbs to keep from throwing the body out of whack. When these fiber-enriched carbs are eaten in combination with protein and fat, the body is satisfied, so the feeling of fullness lasts longer.
Kathy says a 50% intake of carbohydrates in the diet is very healthy. And if you look at the breakdown in our plan that’s just about what folks get: 45% carbohydrates, 29% protein, 26% fat.
Notice we stressed fiber-enriched carbohydrates.
«Research supports [the notion] that there are certain types of carbs that cause rebound hunger and can be the undoing of a healthy menu plan. Culprits are bagels, white bread, white potatoes, corn flakes, Rice Krispies, white rice, muffins,» Kathy says. Essentially any white starchy food—namely, those made with refined white flour. The funny thing is, many of these items and others are the types of foods people tend to turn to for their low-fat or no-fat content, but Kathy says, «White carbs fuel your hunger . . . they will make you hungrier.»
Consider these other carbo culprits: Any type of juice; watermelon, kiwi, pineapple, mango. «Juice has no fiber and it has almost the same effect on the body as a glass of soda,» says Kathy. «Generally we tell patients not to drink any juice. Even unsweetened juice has natural sugar…but there is no fiber. Forget the juice and have the whole fruit.»
Before beginning the meal plan, Jake says he would drink about 1 gallon of orange juice a week. «During the orange season, when my friends have oranges on their trees, I will go through a bushel of fresh squeezed orange juice in 2 weeks. A 12- or 16-ounce glass a day.»
Kathy says it is not healthy to cut carbohydrates from the diet completely. «Instead, learn t make better choices. Choose the high-fiber and whole-grain breads and higher-fiber fruits.»
According to data compiled in a recent Nurse’s Health Study, «the lowest risk of cardiac disease was found in those who ate the highest amounts of fiber (often in the form of whole grain cereal). Researchers believe a mere 5 gram increase in cereal dietary fiber can reduce overall coronary artery disease by 37%.» (This study looked at the food intake of over 68,000 nurses over a 10-year period.)
There will be times on this plan when the feeling of hunger will likely creep in. When it does Kathy suggests those needing a little extra sweetness go for high-fiber fruits like berries. «That is any type of berry—strawberries, blueberries, blackberries, raspberries.» Cantaloupe and grapefruit are good, too.
Fruits with edible skins, like apples, plums, peaches, pears, and nectarines, are the types of snacks that benefit the stomach and the waistline the most. Kathy says even peeled apples are a lot better than drinking apple juice. «Juice is just plain sugar . . . there’s no fiber.» High-fiber carbs are what people need to have.
Bananas, grapes, and oranges are only second best when it comes to fruit choices. She says you should limit watermelon, kiwi, pineapple, mango, and papaya. Or if you must have them, have them in combination with fruit higher in fiber.
For the complex carbohydrates, try one or more of these: