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Posts Tagged ‘eating’

Starchy vegetables put on the pounds

Posted on: 11th July 2016

Can they contribute to weight gain?

Eating starchy vegetables, such as peas and corn, can put on the weight, but sticking to high-fibre and low glycaemic fruits and vegetables will help you shed the pounds.

What should I be eating?

vegetablesA diet that’s rich in berries, apples and cauliflower can help stabilise weight and also achieve manageable weight loss, say researchers. Other weight losing foods include green, leafy vegetables, citrus fruits and cruciferous vegetables.

Research

Researchers from Harvard School of Public Health looked at the weight and diets of 133,468 men and women in the Nurses’ Health Study II. Those who ate fruits and non-starchy vegetables reported a half pound (0.53lb) weight loss over four years for a daily serving of each fruit or vegetable.

But those who regularly ate starchy vegetables, such as potatoes, peas and corn, put on up to 2 pounds (lbs) over the four years.

High-fibre and low glycaemic fruits and vegetables also helped prevent obesity and type 2 diabetes, the researchers said.

Source – PLOS Medicine, 2015

Gluten sensitivity

Posted on: 14th January 2016

Is it a fad?

Not eating wheat is all the rage, and some sceptics regard it as a fashionable fad – but scientists have discovered the gluten sensitivity is a very real problem, and they’ve also figured out the biological mechanism behind it.

Research

Eating wheat products such as bread or pasta releases molecules that can pass through the gut lining. The molecules include exorphins, which have been found in the spinal fluid of people with schizophrenia and autism. They could also have an opioid-drug effect, which would explain the light-headedness that seems to affect some sufferers.

Conclusion

Researchers from Milan University have discovered that eating gluten releases these proteins and molecules, but say that more research is needed to find out what biological effect they may be having.

Source – Food Research International ,2015; 72:208

 

bread gluten

How to diet properly

Posted on: 6th January 2016

What diet works?

Well it’s all to do with how you think about food. Research recently highlighted by the BBC, would suggest that before you choose how to diet, you need to know what food type you are.

What type am I?

Research suggests that there are broadly three types of people, feaster, cravers and emotional eaters.

Feasters generally don’t know when to stop eating, A hormone, in the gut, that indicates when we are full, is depleted in this group, so the brain keeps thinking it needs to eat.

Cravers are genetically predisposed to feeling hungry and thinking about food 24/7. Leptin levels that measure fat in the body fall as we lose weight, and in cravers the brain indicates that fat levels need to rise, making us feel hungry.

Emotional eaters, as the name implies seek food to comfort eat, to compensate for emotional and behavioural issues. Stress plays a key role as our nervous systems are over stimulated with the inevitable loss of energy, unless we replenish by eating.

What diet suits me?

Feasters, well it’s all about boosting those gut hormones. That means a high protein, low carbohydrate diet; the best carbohydrates are those slow release ones with a low glycaemic index. Good examples are pasta, lentils, not potatoes and ordinary breads.

Cravers fall neatly into the 5:2 diet, that’s two days eating 800/600 calories if you’re a man/woman, preferably consecutive days.

Emotional eaters, because you are trying to change behavioural habits, group help is actually important. Slimming World and similar organisations are a good way to set yourself a target, and with peer support achieve your goals.

Tips to think about

Because it is about maintaining our metabolic rate, as we lose weight it actually falls, so eat slowly and don’t rush your food.

By avoiding those bad carbohydrates you are more likely to burn fat and reduce the production of glucose.

Exercise – lead a healthy life, it’s easy. Shop with a basket – 40 calories, stand making phone calls – 60 calories, 6-7 minute walk – 110 calories, climb stairs – 60 calories, that’s 270 calories equal to thirty minutes on a bike.

Finally, if you get a day wrong get back onto the diet ASAP! Good luck.

 

weight loss