need a GOOD diet!!

[KiKi Mouse]

There is a great book called "Sweet Deception" by Dr. Joseph Mercola that has a lot of good information about artificial sweeteners.

I try to avoid anything that resembles a science experiment being in my food.

I do too but what are you supposed to do if you just can't have sugar? The majority of my Splenda use is in my tea.
As for food experiments...in a perfect world we would be able to buy real meat and real vegetables. Now everything is genetically modified and/or pumped full of hormones etc.

 

[PeterPan09]

I know that "processed foods" and HFCS are the big boogeymen in the nutritional literature, these days; but I've yet to see a study that proves that the calories from HFCS is "worse" than the calories from any other source. 150 calories of HFCS is not going to be much different than 150 calories of raw cane sugar.

In fact, I *have* seen a study (in Time, a couple of months back) that compared a number of diets and the *biggest* impact was simply calories-in/calories-out. Cutting the fat, cutting the carbs, etc, etc ... it was cutting the calories that impacted weight loss.

You can replace a 4000 calorie diet of snack foods and processed foods with a 4000 calorie diet of whole/organic foods and *still* not see any kind of significant weight loss. Sure, you'll actually be eating healthier, but you aren't going to be getting smaller....

My understanding wasn't that there was a caloric difference between HFCS and sugar, but that unlike natural sugar HFCS stimulates a craving for MORE. I'm not a scientist and I don't play one on TV, but I do know from my own experience that eating sweet things or drinking sweet colas does make me want more sugary stuff.

 

[LisaR]

I do too but what are you supposed to do if you just can't have sugar? The majority of my Splenda use is in my tea.
As for food experiments...in a perfect world we would be able to buy real meat and real vegetables. Now everything is genetically modified and/or pumped full of hormones etc.

Don't use ANY sweetener. You can eat and drink without taking in sugar or artificial sweeteners. None of them are good for you. Your taste buds will adjust. Things may taste off in the beginning but you will get used to it. I am of the belief that we are far too dependent on sugar in the American diet. It really is possible to live without it except on rare occasions.

 

[FireDancer]

I do too but what are you supposed to do if you just can't have sugar? The majority of my Splenda use is in my tea.
As for food experiments...in a perfect world we would be able to buy real meat and real vegetables. Now everything is genetically modified and/or pumped full of hormones etc.

I get anything I possibly can unsweetened and add sugar to nothing. I don't have any of it in the house and don't cook anything that calls for sugar in the recipe. If I had to have a sweetener other then sugar I would choose Stevia (pure, not the hybrids that are out there). Some people don't like it but it would be my choice if I used anything.

As for the HFCS is no different then sugar, you will see studies that show it is no different and other ones that show that it is metabolized different then other sugars and is more likely to be stored as fat in the body and cause insulin resistance. Unbound fructose can interfere with how certain minerals are absorbed by the body. This is not even taking into account the fact that most HFCS is processed from genetically modified corn.

It is up to each of us to determine which studies we find more reliable. I know which ones I do but I'm not here to determine for anyone else, the information is out there. Just like with topics like prescription drugs and vaccines there is a lot of information out there on both sides of the debate and there is no point getting into that debate here.

 

[Colleen27]

How do you purge something out of your diet that is in nearly everything?? Organic=more expensive so that isn't always an option.

Organic has only been a very small piece of the puzzle, good for things like ketchup and BBQ sauce that I'm not especially inclined to make myself. The rest is just a matter of reading labels and using less prepared foods. And it is getting easier as the marketplace starts to respond to consumer concerns - there was a time when I couldn't buy bread without HFCS at our small town grocery and was thus making all of my own, but now both Sara Lee and Aunt Millies make varieties without it for when I'm feeling too lazy to bust out the breadmaker.

There are some things that I haven't found good alternatives too, though. There aren't any major brands of crackers without HFCS and my kids don't care for the organic varieties we've tried, so we don't really eat crackers any more. BBQ sauce was a toughy - it took about a half-dozen misses to finally find an organic brand that was a sweet/spicy BBQ rather than a more vinegary/tangy.

Overall, it has been much more an investment of time rather than one of money, and one well worth making IMO.

 

[JessicaR]

High Fructose Corn Syrup became the widely used sweetener because it is cheaper than sugar. So it appears in more products than sugar. But I dont believe there is an calorie difference between the two. I think it is metabolised the same as well. I think because of its wide use its blamed more for obesity.

Also HFCS has a longer shelf life than sugar, another reason its found in so many processed foods. So chemically and nutritionally sugar and HFCS are similar but I'm unsure if HFCS has byproducts or contaminates. I thought I read a long time ago that LYE was associated with HFCS.

If we get back to basics and dont rely on processed quick foods we would naturally eliminate many chemicals from our diets. I cook everything from scratch. Mostly because thats the way my mom did it. I also have a kid thats allergic to many chemicals and dyes. I'm home eliminating the need for 'quick'. So many don't have that luxury. Preparing healthy meals takes longer. But once you get into that habit the health benefit is tremendous.

 

[Colleen27]

There's very little real scientific evidence that HFCS is any worse for you than sugar.
My guess is that by eliminating HFCS, you've also lowered the total amount of calories and sugars that your family is eating and that's why you've all lost weight.

There is some evidence of a difference in the way it is metabolized, but I agree that the lack of sweeteners is part of the difference. That, IMO, is half the problem with HFCS - it has crept into things that didn't used to be (and don't need to be) sweetened because it has the added benefit of working as a stabilizer/preservative for processed foods. When you switch to the organic or natural brand of the same basic food you're eliminating those calories because that food didn't need the sweetener for taste but rather for packaging, shelf-life, or filler. So the HFCS calories aren't replaced with sugar calories, and the food tastes more like food is supposed to taste.

That said, I'm quite skeptical about the lack of evidence re: HFCS. The USDA is the primary govt watchdog for these things, and has a vested interest in not undermining the value/use of corn because of subsidy-driven surpluses. So while the amount of research is scarce, that is quite possibly because the funding/support for such research is scarce rather than because there is nothing to find.

An interesting overview from the NY Times: http://well.blogs.nytimes.com/2008/10/30/still-spooked-by-high-fructose-corn-syrup/

 

[Colleen27]

You can replace a 4000 calorie diet of snack foods and processed foods with a 4000 calorie diet of whole/organic foods and *still* not see any kind of significant weight loss. Sure, you'll actually be eating healthier, but you aren't going to be getting smaller....

At that point, the question becomes COULD you eat 4000 calories of natural, whole foods? I don't think most people could. Those calories have to be packed in and tucked away and processed down to less bulk, otherwise most people would be too full to overeat to that degree.

 

[mamacatnv]

I have dropped 75 pounds in the past 6 months. I decided on a packaged plan, that is rather spendy - $250 a month plus the cost of 1 "real" meal of lean meat and veggies per day.
For me, I spoke with my Dr. and it is about getting the weight off quickly and efficiently. Along the way, I am learning about portions, movement and choices. Its what one does to maintain the weight loss that is important. Per my Dr. more and more research confirms this. The slow and steady mantra of weight loss programs is not necessarily the best method - it is what one does to maintain their weight that is the bigger issue.

As others have said, if your hubby is not on board, you will be fighting an uphill battle.

My first recommendation would be to go buy a digital food scale that weighs ounces & grams - Bed, Bath & Beyond carries one made by Taylor with the label of "Biggest Loser" for $19.95. Learn portion sizing and cook accordingly.

Stop eating out (don't know if you do, just adding that in) we go out once a week to a mongolian BBQ where we can load up a bowl with lean meats & veggies. No more fast food at all in our house - I know DH eats it during the week but as long as he doesn't bring it home or suggest it for dinner then he is a grown man and that is his choice.

Some things that I have started doing with my family is cutting out the bulky carbs. Let say I make burgers - I no longer make french fries to go with them, I serve a salad. I no longer make salads out of the bagged iceburg lettuce with carrots and cabbage.
I buy romaine mix and sometimes baby greens to which I add cucumbers, celery, chopped bean sprouts, asst. peppers and tomatoes.

I'll serve a side of black olives or celery with peanut butter for that salty crunch instead of the french fries.

When I do make rice or potatoes I have drastically cut the portions that are available and add more veggies.

Soda has become non-existent in our house.

 

[KiKi Mouse]

Just wanted to add something if it hasn't already been said.

Be wary of low fat foods. They often have tons more sugar/carbs. Also, I think this has been said but I will repeat it...just because something says it is low in sugar or whatever make sure to read the label to see what is really in there.
There's TONS of hidden sodium out there too in pre made foods. An example is at Christmas my inlaws didn't have time to make a dessert so they bought pre made cheesecake. I read the label and one piece that wasn't even that big contained 2500mg of sodium! In cheese cake! If you made it yourself it's fat and sugar but sheesh...it's amazing the stuff that is added to foods for them to taste good and have a long shelf life.

 

[LisaR]

I know that "processed foods" and HFCS are the big boogeymen in the nutritional literature, these days; but I've yet to see a study that proves that the calories from HFCS is "worse" than the calories from any other source. 150 calories of HFCS is not going to be much different than 150 calories of raw cane sugar.

In fact, I *have* seen a study (in Time, a couple of months back) that compared a number of diets and the *biggest* impact was simply calories-in/calories-out. Cutting the fat, cutting the carbs, etc, etc ... it was cutting the calories that impacted weight loss.

You can replace a 4000 calorie diet of snack foods and processed foods with a 4000 calorie diet of whole/organic foods and *still* not see any kind of significant weight loss. Sure, you'll actually be eating healthier, but you aren't going to be getting smaller....

Maybe we have different definitions of "whole foods" but I could never possibly eat 4000 calories of whole foods in a day. 4000 calories of junk food is easy.

Lets take those numbers down to a more reasonable amount like 1600 calories. The whole food lifestyle would leave a person feeling full and it would keep their sugar, salt and fat to a minimum. The junk food lifestyle of 1600 calories would not make most people feel full. The salt, sugar, fat, chemicals, etc in the junk food would make you crave the junk food even more. I am willing to bet big bucks that calorie for calorie, the person eating the whole foods will lose weight and become healthier.

 

[Crystal0608]

I had surgery a 2-1/2 weeks ago for a ruptured appendix and found out I have to have gallbladder surgery in 3 months once I heal. I was put on the gallbladder diet by my doctor so I don't have an attack before the surgery. It is no more than 30 grams of fat a day, so that's what I count. I log everything I eat on sparkpeople. I've lost 15.2 lbs so far following it, averaging about .2 lbs loss a day. So far it has been a lot easier than other diets I've tried. I had to quit mountain dew & chocolate cold turkey, that was the hardest part the first week. I've pasted the gallbladder diet below:

Recommended :
skim milk, evaporated skim milk, skim buttermilk, nonfat sour cream, yogurt made with skim milk (3 gms fat or less/oz, maximum of 3 oz/day), fat-free cheeses, low-fat cottage cheese, part skim mozzarella cheese, part skim or skim ricotta cheese

whole grain and enriched breads, cold cereal, whole grain cereals (except granola), saltines, soda crackers, low-fat snack crackers, rice cakes, unbuttered popcorn, low-fat muffins, plain pasta, barley, oatmeal, home-made pancakes without fat, French toast made with egg substitute and skim milk

all vegetables (steamed, raw, boiled, or baked without added fat), all other fruits except avacado

poultry (without skin); veal; lean beef trimmed of fat (USDA good or choice cuts of round, sirloin, flank, and tenderloin); fresh, canned, cured, or boiled ham; Canadian bacon; lean pork (tenderloin, chops, cutlet); fish (fresh, frozen, canned in water); eggs (boiled, scrambled without added fat); luncheon meat at least 95% fat free

decaffeinated or regular coffee or tea, cocoa made with skim milk, fruit juices, soft drinks, water

fat-free broths, consommés, bouillon; soups made with fat-free broth, skim milk, evaporated skim milk, avocado 2 Tbsp or 1/8 medium, margarine 1 tsp, diet margarine 2 tsp, salad dressing 1 Tbsp, diet salad dressing 2 Tbsp, vegetable oils 1 tsp, nuts (raw or dry roasted): almonds 6, peanuts 20 small or 10 large, whole walnuts 2, whole pistachios 18, sesame seeds 1 Tbsp, sunflower seeds 1 Tbsp, saturated fats: bacon 1 strip, butter 1 tsp, dried coconut 2 Tbsp, cream cheese 1 Tbsp, sour cream 2 Tbsp, other fats: olive oil 1 tsp, peanut oil 1 tsp, large olives 10, peanut butter 2 tsp

sherbet made with skim milk, non-fat frozen yogurt, fruit ice, gelatin, angel food cake, vanilla wafers, ginger snaps, graham crackers, meringues, puddings made with skim milk, tapioca, fat-free cakes and cookies, fruit whips made with gelatin or egg whites, hard candy, jelly beans, jelly, jams, marmalades, maple syrup

Can't eat:
whole milk, cream, sour cream, non-dairy creamer, whole milk cheese, cheese spreads, breads containing egg, cheese, or made with fat;

biscuits; sweet rolls; pancakes; French toast; doughnuts; waffles; fritters; muffins; granola-type cereals; snack crackers; potato chips; packaged stuffing; fried rice; chow mein noodles

fried vegetables or those in cream, cheese, butter sauces, dips

any fried, fatty, or heavily marbled meat, fish, or poultry; beef (USDA prime cuts, ribs, ground beef, corned beef); pork (spareribs, ham hocks); fish (canned in oil); eggs (fried in butter, oil, or margarine); luncheon meat less than 95% fat free

beverages made with high fat dairy products cream soups, soups with added oils or meat fats, soups made from stocks containing meat fat any fat in excess

ice cream, pastries, cakes, cookies, pies, doughnuts, pudding made with whole milk, cream puffs, turnovers, chocolate

 

[LPZ_Stitch!]

At that point, the question becomes COULD you eat 4000 calories of natural, whole foods? I don't think most people could. Those calories have to be packed in and tucked away and processed down to less bulk, otherwise most people would be too full to overeat to that degree.

I only used 4000 because it's a nice high number; about twice what a guy like me (41yrs old, 5'11", 165lbs, daily exercise) needs for daily maintenance.

I agree, you aren't going to hit 4000 eating a "normal" diet, but you can easily get there with lots of healthy, or organic, cheese, olive oil, fresh beef, etc....

A big person can eat a big steak; a 16oz steak, served in every steakhouse I've ever been to, is at least 1164 calories all by itself! Throw in some side dishes that aren't steamed rice/vegetables and you could *easily* have a 2000+ calorie meal!!

Whole wheat bread, organic milk and eggs, raw sugar and whole wheat flour gets you non-processed French Toast at about 150 a slice! Make four slices and add in real Maple Syrup and you're nearing a 1000 calorie breakfast!

Maybe we have different definitions of "whole foods" but I could never possibly eat 4000 calories of whole foods in a day. 4000 calories of junk food is easy.

See above....

Lets take those numbers down to a more reasonable amount like 1600 calories. The whole food lifestyle would leave a person feeling full and it would keep their sugar, salt and fat to a minimum. The junk food lifestyle of 1600 calories would not make most people feel full. The salt, sugar, fat, chemicals, etc in the junk food would make you crave the junk food even more. I am willing to bet big bucks that calorie for calorie, the person eating the whole foods will lose weight and become healthier.

"Feeling full" or "not feeling full," or cravings, is a completely separate issue. Certainly, if you don't feel full you may want to eat more.

And, there's absolutely no question that the whole foods person would be overall more healthy.

Since 1600 calories is well below what a "normal guy" needs, you'd be losing weight in either case. You would almost certainly be hungrier eating the junk food, but you'll still lose weight.

If you're maintaining your weight with "bad" nutrition, simple switching to the exact same calories of other, healthier foods isn't going to cause you any noticeable weightloss.

There's a simple formula that works pretty well: you need to cut 500 calories a day to lose 1 pound in 1 week.

 

[LisaR]

I only used 4000 because it's a nice high number; about twice what a guy like me (41yrs old, 5'11", 165lbs, daily exercise) needs for daily maintenance.

I agree, you aren't going to hit 4000 eating a "normal" diet, but you can easily get there with lots of healthy, or organic, cheese, olive oil, fresh beef, etc....

A big person can eat a big steak; a 16oz steak, served in every steakhouse I've ever been to, is at least 1164 calories all by itself! Throw in some side dishes that aren't steamed rice/vegetables and you could *easily* have a 2000+ calorie meal!!

Whole wheat bread, organic milk and eggs, raw sugar and whole wheat flour gets you non-processed French Toast at about 150 a slice! Make four slices and add in real Maple Syrup and you're nearing a 1000 calorie breakfast!



See above....



"Feeling full" or "not feeling full," or cravings, is a completely separate issue. Certainly, if you don't feel full you may want to eat more.

And, there's absolutely no question that the whole foods person would be overall more healthy.

Since 1600 calories is well below what a "normal guy" needs, you'd be losing weight in either case. You would almost certainly be hungrier eating the junk food, but you'll still lose weight.

If you're maintaining your weight with "bad" nutrition, simple switching to the exact same calories of other, healthier foods isn't going to cause you any noticeable weightloss.

There's a simple formula that works pretty well: you need to cut 500 calories a day to lose 1 pound in 1 week.

I don't find eggs, milk and cheese to be whole foods. You are right, if you consume 1600, 2500 or 4000 calories of that food vs junk food with the same amount of calories, you are likely to see little difference in weight. If you have oatmeal for breakfast with fruit, a salad and homemade soup for lunch and stir fry veggies over a big pile of brown rice you are consuming whole foods. Eat enough of that to equal your required calorie amount. Now compare that with the same amount of calories of junk food. You will lose weight on the whole food plan and be healthier to boot.

 

[mefordis]

I completely agree with your philosophy on losing weight. I've read quite a few threads with your replies.

Just curious, were you ever overweight? Are you a trainer? Just wondering about your background. Thanks.

I would recommend not going on a diet. We have these threads on the WISH boards often and instead of trying a diet with a beginning and ending date the best way to loose weight is a life style change because it is permanent (or can be).

The first thing I always recommend is changing the way you look at food. It isn't something you do for comfort or to make you feel better, it is fuel you put into your body to get energy out. Eat food as close to its natural form as possible. The less processing the better. It is much better to take ingredients and make a meal then to open a box and warm one up.

If you are looking for specifics I would try to consume as many vegetables, especially leafy green ones, as possible. There are so many vegetables out there that many people haven't even heard of let alone tried.

Eat boneless, skinless chicken breasts and fish instead of beef. If you are going to have red meat try bison instead of beef. I do eat beef from time to time but it is maybe once a month and always grass fed organic.

How you prepare the food is almost as important as what you eat. Smothering a healthy salad in a cup of ranch is counter productive. The same goes with sauces for entrees and covering vegetables in butter or sour cream. I try to cook vegetables as little as possible. Most of them I eat raw or lightly steamed vegetables.

I try to stay away from sugar as much as possible (I don't even have any in the house) and don't eat a single molecule of artificial sweeteners. I drink primarily water, black coffee, and unsweetened tea. I don't drink often but when I do it is usually red wine. I haven't had any pop (or soda) in years.

Going along with the lifestyle change as opposed to diet, add physical activity. Don't try to go from nothing to 5 hours in the gym in a day, all that will do is cause an injury and set you back.

If you are looking for a program to help you stay on track the one I hear the most positive feedback on is Weight Watchers. You may want to head over to the W.I.S.H. boards and ask any pertinent questions there.

 

[FireDancer]

I completely agree with your philosophy on losing weight. I've read quite a few threads with your replies.

Just curious, were you ever overweight? Are you a trainer? Just wondering about your background. Thanks.

Funny you should ask, I just posted this on the Podcast board. I'm not really a trainer but I go to the gym quite a bit and when I started out I read a lot so I had some base knowledge.

 

[castleview]

I'm slowly taking off weight. Here's what works - don't eat crap and exercise at least 20 minutes a day. Up the exercise to 45 minutes once or twice a week.

 

[doxdogy]

That is the best way to do it. DH started a diet on 01 January, his goal is to lose 70 lbs. He is watching what he eats and exercising. So far he has lost about 16 lbs. I did download a program to my Ipod touch to track his intake of food and his exercise. It is a neat little tool.

the only "diet" I've ever known to work is to eat less and move more. As far as programs, Weight Watchers gave me the best results-but when you boil that whole program down it's still Eat Less, Move More.

As someone who still has about 40 pounds to lose, I wish I could say there's an easier way, but there just isn't.

 

[dansamy]

That is the best way to do it. DH started a diet on 01 January, his goal is to lose 70 lbs. He is watching what he eats and exercising. So far he has lost about 16 lbs. I did download a program to my Ipod touch to track his intake of food and his exercise. It is a neat little tool.

Yup. Doesn't matter in the least bit if you chose a low-fat, low carb or 40/30/30 type plan. Bottom line is you have to have calories out > calories in. Track everything you eat. Measure your portions. Cut out the "empty" calories because they just whittle away your daily allotment without making you feel fuller or providing any real nutritional benefit.

 

[castleview]

That is the best way to do it. DH started a diet on 01 January, his goal is to lose 70 lbs. He is watching what he eats and exercising. So far he has lost about 16 lbs. I did download a program to my Ipod touch to track his intake of food and his exercise. It is a neat little tool.

What's the app if you don't mind. While I''m eating healthier food, I'm not tracking what I eat yet. So I'm interested.