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In our first article we discussed the basics of food science. With this knowledge we can now turn our attention to discussing an effective, yet safe, diet.
Before we begin, let me first say that any diet which is harsh and unrealistic is doomed to failure. You will simply not stay with it. Also, if the diet tastes bad, you will probably not eat it on a continuing basis no matter how great your intentions. Patience is what’s needed if you embark into the sea of weight loss. I have seen countless patients begin a new diet only to throw up their hands in frustration a few weeks later because they are not losing tons of weight. This is why fad diets and diet pills are so popular: they “guarantee” quick results. There is no such thing. Weight is usually gained slowly and will come off slowly. Our goal should be to loose 1-2 pounds per week while eating a diet that is healthy, tasty, and one that could be followed for life.
I also caution you not to skip meals. Studies have found that people who skip meals simply eat more at the next meal and therefore do not lose weight in the long run.
The best and safest diets are ones that emphasize lean proteins, non-refined starches, and unsaturated fats. Having refined starch such as white rice or pasta on occasion is acceptable but should be limited. Simple sugars should mostly be avoided. Having an occasional desert will not kill you, but I know patients who eat a donut and a Coke for breakfast every morning and then wonder why they have diabetes at age 45.
If you eat the right food mix and consume reasonable portions, you do not have to count calories. Really. If you eat sensibly and do not over-eat you do not have to count calories. Your body will tell you when you are satisfied and if you do not push it beyond your feeling of satiety, you will lose some weight. And if you simply reduce the size of your portions by even a minor amount you will lose even more weight. And if you start exercising a little each day you will lose weight even faster.
To get started, I would like you to write down everything that you consume each day (and please also note the time as well) and do this for at least three days. This means that everything that goes in your mouth (including chewing gum and soda pop) should be noted. You might be surprised to see what you are actually consuming.
I once had a patient who was trying to lose weight because of newly diagnosed high blood pressure. He told me that he just could not lose weight despite being careful with his diet. During a diet history, he confessed that he ate two Whoppers, an order of large fries, an apple turnover and a milkshake everyday for lunch. He honestly could not understand why he wasn’t losing weight, because he said he worked hard as a laborer on a construction crew and burned off a lot of calories. His diet consisted primarily of fat, sugar, a few refined starches, and a little protein. His food mix was terrible; his portions too large.
Now, after you have done your homework and constructed a diet history you can then begin to analyze what exactly you are consuming and where you might be able to make some improvements. Remember, we want to emphasize lean proteins, unsaturated fats, minor amounts of starch, and very little sugar. We strongly urge you to reduce your carbohydrate consumption!
Let’s see what you found out. First of all, what do you drink during the day? Water? Milk? Soda pop? Fruit juices? The latter two are loaded with simple sugar. Milk also has sugar but only in minor amounts. It can, however, contain a large amount of saturated fat. We suggest you drink milk that has 2% or less fat content and try to eliminate soda pop and fruit juices for the most part.
What about sugar-free soda pop? They are certainly better than sugar based pop, but remember, they are very acidic and can cause stomach and esophagus problems as well as tooth decay.
How much white bread, pasta, potatoes, and rice did you eat? Again, these are acceptable in small or infrequent amounts but having them two or three times a day is too much. Try substituting wheat or rye bread. Try having potatoes with the skin on them. Eat brown rice instead of white. Try and have a meal once a day with no starch at all!
What about vegetables and fruits? The former are better than the latter (fruits have a lot of fructose sugar in them). Both are good sources of fiber, however, and are better than starches.
It is suggested that you eat five serving of vegetables or fruits per day.
Let’s look at your proteins. Did you eat red or white meat? Remember, red meat has more bad (unsaturated) fat. Did you eat processed meats (e.g. bacon. sausage, bologna, pastrami, salami)? These are high in fat and salt. Do you like fish and how do you prepare it? Again, white fish is better than dark, and baking or broiling is better than frying. Don’t forget, tuna fish is a white fish and is an excellent source of low fat protein, but make sure you get the type stored in water rather than oil.
What about eggs? They are low in calories, low in fat, but are moderately high in cholesterol. Eating a couple of eggs twice a week is usually fine. Always ask your doctor if you are not sure about your cholesterol and foods that might elevate it.
What about proteins derived from plant sources? These foods, such as peanuts, almonds, or soy products, are excellent sources of high quality protein with low saturated fats.
Did you eat any cheese? You can buy low fat cheese made from skim or reduced fat milk which tastes pretty good these days and also contains calcium (which lowers blood pressure and builds bone).
What type of oil do you use to cook with? Unsaturated (Canola) oil and monounsaturated (olive) oil are the very best. Trans-polyunsaturated fats are very bad for you and are found in the oils used to cook French fries, fried chicken, fish, and donuts. Also, try to avoid cooking with margarine, lard, bacon fat, butter, and corn and sunflower oils.
Did you eat between meals? Snacking adds a lot of calories that usually are not accounted for. But what do you do if you get hungry between meals? Try a small handful of nuts like almonds or peanuts. They are a good source of protein, fiber, and unsaturated fat.
Do you have a saltshaker on the table to “flavor” your food? Throw it away. We don’t mind patients adding some salt while cooking but try to cut the amount in half. Also, try to eliminate added salt at the dinner table. This will go a long way towards reducing your blood pressure.
What about exercise? Research shows that walking briskly just 30 minutes each day (five days week) significantly reduces your risk of heart attack and stroke.
It also helps you burn off calories. And if you have been faithful to the diet described above and have reduced your carbohydrates, you will begin to burn fat and really see improvement in your weight. Before beginning any exercise program you should discuss your plan with your physician.
The last thing to consider in a healthy diet is vitamin supplementation. Taking a good multi-vitamin is very helpful. Make sure the multivitamin you choose has at least 400 micrograms of folate (reduces risk of heart attack); even more if your physician tells you your homocysteine levels are elevated (a simple blood test). Men should also consider selenium for prostate health. Postmenopausal women should take 1500 mg of calcium and 400 units of vitamin D.
Now that you have some idea of what constitutes a healthy diet you might be asking yourself how this diet fits with the word of wisdom revealed to the Prophet Joseph Smith in Section 89 of the Doctrine and Covenants. I believe the two are in complete harmony. The word of wisdom suggests limiting you intake of meat, especially in the summer when it is hot. The extra protein and fat found in red meat used by the early saints would have caused weight gain and extra layers of fat (highly insulating of heat) at a time when the heat and humidity were very high. The salt used to cure the meat would have been thirst-inducing at a time when one was already sweating a lot. High protein levels can be harsh on your kidneys if you don’t stay well hydrated.
Section 89 also states that grains are “good for the food of man”. Grains are high fiber, non-refined starch which is very healthy. Herbs are suggested for use in our food-this reduces our use of salt for flavoring. The abstinence from alcohol and tobacco has been proven many times over to be very healthy and life prolonging.
If you follow the diet we have discussed, I can promise you, as the Lord himself has promised, that you “shall receive health in (your) navel and marrow to (your) bones; and shall run and not be weary, and walk and not faint.” What else could we ask for?
