What To Eat To Lose Weight.

[Nancym]

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This seems to show that loading up on starches and sugars leads to weight gain in the belly, which is connected to diabetes, heart disease and other metabolic disorders. Whereas eating carbs from vegetables and lots of animal derived protein, leads to a better waist/hip ratio.

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The researchers divided the macronutrients into different groups to see if there were any specific sub-groups that appeared to cause or prevent waist size increase. The idea for doing this came from the notion that perhaps there were offsetting effects. Since there was no overall correlation with carbohydrate intake, for example, maybe those subjects who got their carbs from vegetables had a decrease in waist circumference while those who got the same amount of carb from sugar had a comparable increase offsetting the decrease from the former.

As the researchers drilled down into the data that is exactly what they found.

When the macronutrients were divided into subgroups on the basis of the contributing food sources, significantly different associations were seen for some of these groups. There was an inverse association with animal protein and a direct association with vegetable fat.

So, the correlation with animal protein was even stronger than with just protein in general. And there was a direct association with vegetable fat intake, which means that the subjects consuming the most vegetable fat had the largest increases in abdominal size over the next 5 years.

In women, a partition model showed that DWC was inversely related to intake of carbohydrate energy from fruit and vegetables, whereas intake of carbohydrate energy from food sources with simple sugars or from added sugar was positively associated with DWC. A clear and significant positive association with intake of carbohydrates from refined grain and potatoes was observed...

So, there you have it. At least in women, carbs from vegetables and fruits equate to smaller waist; those carbs from potatoes, sugar and refined grains make the belly expand.

[shai76]

  Nancym said:

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This seems to show that loading up on starches and sugars leads to weight gain in the belly, which is connected to diabetes, heart disease and other metabolic disorders. Whereas eating carbs from vegetables and lots of animal derived protein, leads to a better waist/hip ratio.

Snippet from the article:

Hmmm...it's pretty common knowledge that eating more calories than you use makes you gain fat. Eating less calories helps you lose. I tend to stya away from these fad diets that claim certain food groups will make you fat. It's not good to exclude whole groups, especially when your have celiacs and your diet is already very limited.

[CarlaB]

I don't think a calorie is a calorie is a calorie. I think that someone who eats a lot of garbage is going to be heavier ... most garbage is carbohydrate, so it makes sense that cutting down on it would help.

[shai76]

  CarlaB said:

I don't think a calorie is a calorie is a calorie. I think that someone who eats a lot of garbage is going to be heavier ... most garbage is carbohydrate, so it makes sense that cutting down on it would help.

Some carbs are really good for you. I guess it depends on what kind and how much.

[PreOptMegs]

If I want to lose weight, i eat lots of chicken and lean meat with few, only good carbs.. for example, homemade yogurt and natural applesauce... other than that, it is hard for me to lose

[CMCM]

I have increasingly come to believe that the calories in-calories out theory is NOT the whole story. I have read, and come to believe, that you can actually eat TOO FEW calories. Taking myself as an example, last June 1 I embarked on a Body for Life style exercise/eating regimen. I was exercising 6 days a week and burning 500+ calories per day on exercise...weights and cardio. I was eating very carefully, and tended to have between 800 and 1000 calories per day. I did this for 16 weeks and while I did lose some fat and did go down a bit in size....I lost a lot of bloat, I think, I did not lose a single pound. Talk about frustrating!

My only conclusion in this is that I was not eating enough to support my exercise levels.

I am now starting anew with more small meals and more calories, eating lots of animal protein, lots of low cal type veggies, zero starches, minimal fruit (mainly berries, grapefruit, apples), no sugar. We'll see what happens.

My biggest challenge has always been EATING ENOUGH. Seriously! But I keep reading that the small, multiple "meals" (5 or 6 per day) with protein and good carbs at every meal is the ticket. I'll keep you posted on the progress!

[powderprincess]

  CarlaB said:

I don't think a calorie is a calorie is a calorie. I think that someone who eats a lot of garbage is going to be heavier ... most garbage is carbohydrate, so it makes sense that cutting down on it would help.

A lot of garbage usually has a high caloric content but doesn't fill you up, so more junk is needed to feel full. Calories from fiber and complex carbs (brown rice instead of white rice in our case) make one feel full because they take longer to digest and don't make your blood sugar spike and then fall.

Little meals rock and keep the blood sugar level steady and satisfied.