Eating the Same Foods Can Help You Lose Weight
Do we have too many options when it comes to food? According to a study published August 2011 in the American Journal of Clinical Nutrition, too many options may be one reason pounds are packed on.
On the flip side, the study found eating the same food over and over lead to boredom and a decrease in caloric intake.
Food Boredom is a Good Thing
Research indicates that repeat exposure to a particular food leads to disinterest. The response is called habituation and can lead to a decrease in caloric intake in the short term.
In the U.S. we are blessed with a wide variety of choices and all we have to do is enter a grocery store. The problem with variety doesn’t necessarily apply to having access to a wide variety of fruits and vegetables – not too many people can say they are overweight because they ate too many greens! – the problem comes from the overwhelming abundance of low-fat, low-nutrient options.
There is a ‘food addiction hypothesis’ that proposes some people overeat because they are not sensitive to normal habituation and require even more of a food to trigger disinterest.
There has not been a lot of research in this area to determine if the habituation process is different between individuals of a healthy weight versus those who are overweight.
The study published in the American Journal of Clinical Nutrition aimed to study the long-term habituation in obese and non-obese women.
Habituation Equals Fewer Calories
Is a Lack of Chewing Causing You to Gain Weight?
Food digestion begins in the mouth, which is why how you chew your food can have an impact on not only digestion, but weight as well.
Chewing causes the mechanical breakdown of large food molecules into smaller particles. This increases the surface area of food exposed to digestive enzymes, such as salivary amylase that begins the digestion of carbohydrates in the mouth. A lingual lipase is also released in the mouth to begin the breakdown of fat.
How long do you chew your food?
Now, think about how long a bit of food stays in your mouth. Is it basically one or two bites and you’re swallowing? If so, does that give the digestive enzymes salivary amylase and lingual lipase very much time to do their job? Does that give you adequate time to break your food down into small particulars for increased surface area exposure? If you are like most people, probably not.
How does chewing impact your weight?
Heart Healthy Eating – 7 Salad Bar Mistakes to Avoid
When trying to be heart healthy and lose weight a salad can be a great choice to include as a regular part of your meal plan – either as a vegetable side or the main entrée.
However, a salad can quickly become a weight loss disaster if you make the 7 mistakes below!
Mistake #1 – Selecting iceberg lettuce.
Iceberg lettuce is one of the most common forms of lettuce you’ll find in grocery stores and salad bars. Unfortunately iceberg lettuce provides minimal nutrients (mostly crunchy water). Select dark green, leafy lettuce varieties, such as romaine and endive. Also, greens like spinach and arugula provide added nutrients to your salad mix.
Mistake #2 – Skimping on fresh vegetables.
You can afford to splurge on fresh vegetables, such as broccoli, carrots, cabbage, peppers, cucumbers, tomatoes, and mushrooms. Fresh vegetables are low in calories and rich in vitamins and minerals.
Mistake #3 – Skipping the protein.
If your salad is your entrée it’s important to add some protein, such as chopped eggs, nuts and seeds, beans, or shredded meat (turkey/ham/chicken/seafood). Refer to How Much Protein Do You Need to Lose Weight? for a review of your protein needs.
Mistake #4 – Choosing a cream based soup.
Soup is often included on salad bars. Cream based soups tend to be high in calories and fat. Opt for broth based soups instead.
Mistake #5 – Loading up on salad toppings
Croutons, sesame noodles, and bacon bits are a few common salad toppings. These topping should be used sparingly. They provide minimal nutrients and are high in calories.
Mistake #6 – Selecting a high fat, high calorie salad dressing.
Now, if you’ve avoided the first five mistakes, you don’t want to ruin your nutritious salad with a poor dressing choice. Opt for vinegar based salad dressings or low fat/calorie salad dressing if available and use sparingly. Tip: Dip your fork in a small cup of salad dressing before every bite instead of pouring the dressing on your salad. You get great flavor with every bite and use significantly less dressing.
Mistake #7 – Making too many trips to the salad bar.
Even if your salad bar includes unlimited trips it’s not necessary to go back multiple times – which can be very tempting. Decide in advance how many trips you’ll make and stick with your plan. Even though a well-balanced salad is a healthy choice, too much of a good thing can quickly turn bad!
All the best,
Lisa Nelson RD
Heart Health and Weight Loss – Has the economy changed your eating habits?
The Consumer Spending Behavior Study conducted September 2008 reported some interesting statistics:
- 43% were eating out less often than they used to.
- 39% were eating at less expensive restaurants.
- 35% had started packing a lunch for work.
- 35% were eating at fast-food restaurants less often.
- 32% had started using coupons.
- 32% had started eating more leftovers.
- 32% were buying more store-label groceries instead of name brands.
- 30% were ordering less food when they went out to eat.
- 22% were drinking tap water instead of soda and noncarbonated drinks.
- Less than 10% had switched to a less expensive brand of alcohol or beer.
Have you changed your eating habits?
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
