Newsletter 13, January 2008
This issue of the Good Diet Good Health Newsletter includes...
- Lose weight and get healthy the smart way
- Did you know?
- Your successes, requests and questions
- Tell us what you think
- Visit our newsletter archive
- Free resources
1) Lose Weight And Get Healthy The Smart Way
New Year is a traditional time for starting a diet. The excesses and temptations of the festive period are over, and the beginning of a new year seems the right time for a fresh start.
Finding that our clothes have become tight or that our weight has reached new heights during the holidays is what motivates many of us to resolve to slim down. But how many of us stop to think that there may be other reasons for losing our surplus weight which are even more deserving of our attention, such as high blood pressure or high blood sugar? The right diet may be all that's needed to prevent the heart disease and diabetes for which these are warning signs. Sadly, however, this message often fails to get through, doctor and patient alike believing that medications for life are the only answer.
What many of us fail to realize is that high blood pressure and high blood sugar are not the cause of heart disease and diabetes. They are the result of our body's response when the damage that causes heart disease and diabetes is already being done. Taking blood pressure or blood sugar lowering medications may be better than doing nothing, but they do nothing to stop the underlying damage from continuing. If we wish to escape the long term complications of these conditions, surely it is better to tackle the diet and lifestyle factors that are causing the damage in the first place? The pills can also have side-effects, and they are expensive. So if we have been told our blood pressure or blood sugar is edging upwards out of the normal range, then here's another great motivator for us to change to a healthier diet.
The big question is, just what is a healthy diet? Most sources of healthy eating advice tell us it means reducing fat and sugar. And if we wish to lose weight, we should strictly limit our calorie intake by basing our diet on carbohydrate foods such as whole grain bread, rice and other cereals, pasta, baked potatoes and fruits, and keeping fats and fatty foods such as meat and cheese as low as possible.
This advice is based on the calorie theory - that to lose weight all we need to do is reduce our calories. However, modern research shows that the so-called calorie theory is a gross oversimplification of how our bodies work. Reducing calories or going 'low fat' may work in the short term for some people. But researchers believe that for up to 60 per cent of people a diet based on carbohydrates disrupts their blood sugar and insulin balance, causing them to store calories more easily than burn them off for energy. For those of us who are carbohydrate sensitive in this way, a 'healthy eating' weight loss diet based on bread, potatoes, rice, pasta, breakfast cereals and fruit juices, even if they are whole grain and high fiber, is entirely the wrong advice.
Researchers are also now beginning to understand that those of us who are constantly dieting by reducing calories risk getting caught in the 'famine syndrome' trap. Our metabolism is programmed to become more efficient when calorie intake is low, and our bodies can become so good at running on fewer calories that further weight loss can become almost impossible.
Unfortunately this new scientific understanding of why many people fail to lose weight permanently on standard low calorie diets is only just starting to filter down to mainstream medicine and the dieting public. The first sign of this is the suggestion in some sources of dietary advice that we should focus on 'low GI' carbohydrates (low glycemic index carbohydrates, or described another way, types of carbohydrates which are less likely to make our blood sugar shoot up rapidly and upset our blood sugar/insulin balance). This is the first acknowledgement in healthy eating advice that losing weight is not just about counting calories, and that the type of carbohydrate matters.
Eating 'low GI' is undoubtedly healthier than eating food densely packed with sugars, refined white flour and rice and other highly processed carbohydrates. Unfortunately, it doesn't help the many people whose tolerance for carbohydrates is lower than the average low GI diet allows for. How do you know if you're affected in this way? Well, have you have struggled to lose weight in the past on a standard low calorie or 'healthy eating' diet? If so, there is a good chance you are one of the 60 per cent of us who cannot handle a diet based on carbohydrate-rich foods, even 'healthy' whole grain, high fiber ones. And if a low GI diet hasn't worked for you either, then it's more than likely that you are very sensitive to carbohydrates, which makes a low carb diet a more effective (and healthier) diet for you.
This New Year, then, let's make it our New Year's resolution not to go back to our old diets which have failed to work for us. Let's give ourselves the best chance of reaching our weight loss goals and reducing our risk of heart disease and diabetes into the bargain by getting informed and making smart choices. Let's not continue to be fooled by the diet food industry, whose products cater almost exclusively to the 'low calorie' theory (and very profitable it is for them, too, as we fail to lose our weight permanently and keep coming back for more).
Let this year be the one where we say there IS another way. We CAN lose weight permanently. We CAN avoid the risk of heart disease and diabetes. We CAN improve our long term health. We CAN avoid the need to take prescription medications for the rest of our lives. And best of all, by cleaning up our own diets and providing a good example of eating healthily, we can avoid inflicting the epidemics of obesity, diabetes and heart disease that our generation has created on our children.
More information on why a low GI or low carb diet may be better for you than the standard low fat/low calorie diet, how to choose which diet is best for you and how to get started can be found in at The Easy guide to Low Carb, Low GI and Low GL Diets.
2) Did you know?
Did you know that ...
- ... Fiber is the part of our food that we cannot digest. It acts like a cleaner as it passes through our intestines.
- ... Fiber helps to make us feel full, as it adds bulk and slows the rise in blood sugar from our food.
- ... Fiber speeds up transit time, helping to guard against the risk of toxic chemicals and cancer-producing substances from being reabsorbed into the body.
- ... Fiber helps make the stools soft and easy to pass, which is important for avoiding constipation and piles or haemorrhoids.
- ... The best sources of fiber are whole grains, bran, dried beans, apples, nuts, flax seeds and other fruits and vegetables.
3) Your Successes, Requests and Questions
This is your spot. Whether it's your dietary success story, a request to cover a particular topic in a future newsletter or a question you would like answered, we would love to hear from you. Please do contact us.
Here is a question we answered recently:
- Q How can I loose my weight and be slim as fast as possible?
- A Eat healthily, in other words, base your diet on lots of salads, vegetables, the 'good' fats including omega 3s and plenty of protein. If you're veggie, it's especially important to make sure you get enough protein.
Supplement this basic diet with fresh fruits and wholegrains if you can lose weight while eating these foods. (Many people are too carbohydrate-sensitive to be able to lose weight without restricting their carbohydrate foods - even though foods like wholemeal bread or wholemeal pasta might be 'healthy', for many they cause blood sugar and insulin imbalance which prevents weight loss.)
For more information on what type of diet might be best for you, here is a free diet guide. You might also find it helpful to read Why Can't I Lose Weight - the Real Reasons Diets Fail and What to Do About It.
4) Tell Us What You Think
Your opinions matter to us. If there is something you particularly like or don't like about our newsletter or website, please let us know.
5) Visit Our Newsletter Archive
Did you miss an issue? Want to review an issue you really enjoyed? Be sure to check out our newsletter archive.
6) Free Resources
- Free Atkins Diet Plan summary
- Easy Guide to Low Carb Diets: this is currently a free bonus with The Low Carb is Easy Cookbook
- Free Atkins & low carb menu plans
With best wishes for your continued good health
Founder Director, GoodDietGoodHealth.com
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