Relies on Glycemic Index – measure of how effectively food delivers glucose into the bloodstream (baked potatoes do this more efficiently than glucose itself) National Weight Control Registry – people with documented weight loss tell how they lost the weight and how they kept it off o 6000 people who have lost at least 30 pounds and kept it off for a year o Average participants have lost 70lbs and kept it off for 6 years Combination of diet and exercise (mainly walking) – only 10% used diet alone No one specific diet but generally low in fat and high in carbohydrates Eat breakfast everyday Weigh themselves frequently Watch limited amount of TV Must cut metabolisable calories to lose weight – can be done eating anything, as long as calorie content is reduced In 474 diet soda drinkers, 65 to 74 years of age, over almost 10 years, waist size increased 70% more than non-drinkers o Specifically, drinking two or more diet sodas a day busted belt sizes five times more than people who avoided diet drinks entirely o Artificial sweeteners could have the effect of triggering appetite but unlike regular sugars they don’t deliver something that will squelch the appetite Video 5 Harvard School of Public Health – 120,000 subjects followed over 30 years o Average weight gain of roughly a pound a year o Subjects who exercised gained the least weight o Worst foods? French fries Potato chips Extra serving of nuts a day results in weight loss despite the nuts being high in fat o High satiety value keeps people from feeling hungry longer than after eating fries Weight loss? o Associated with consumption of fruits, vegetables, whole grains Weight gain? o High glycemic index foods – sliced white bread, soft drinks, meat (processed) Dairy has little effect on weight gain or loss o Except yogurt – people who ate a serving of yogurt a day were likely to see a weight loss of a third of a pound over a year Yogurt is a probiotic – bacterial distribution in digestive tract may play important role in weight control 2 major types of bacteria:
o Bacteroidetes (lean) o Firmicutes (fat) If you take bacterial colony from an overweight person and put it into a mouse, the mouse will gain weight If you take rodents and put them in a cage together and inoculate one with bacteria from an overweight person, the other rodent will catch the bacteria and become overweight as well, but only if they have an inadequate diet Average American consumes half a liter of soft drinks a day – 200 extra calories o Cutting this out can lead to a loss of 2lbs a month Video 6 Clay diet – eat clay Looking at the world through blue glasses may make food look less appetizing and therefore we’d eat less Virgin diet – avoid certain foods and the pounds will melt away o Gluten, soy, dairy, eggs, corn, peanuts, sugar & sweeteners Ephedra – plant extract with ephedrine that increases metabolism so can cause weight loss o
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