reminds clients to avoid a top-heavy meal plan by spreading calories out throughout the day to avoid overeating at dinner and in the evening. “We often blame weight gain on late-day eating, but really, weight gain can occur if our evening nosh is on high calorie foods that push us over our total calorie needs for the day,” she adds. Watch out for those late-night “trigger” moments - TV watching or chatting on the phone - to avoid munching on calories that you don’t need.
Healthwise 5 top diet dilemmas solved (ARA) - If you’re trying to lose weight, it’s likely that you’ve heard or read about foods and behaviors that will derail your diet efforts. Whether it’s a chat with your friend or a blog on the Web, dieters face dilemmas about what are the best and worst choices when trying to cut calories and trim the waist. Instead of listening to gossip, take the advice of a registered dietician who can help you solve the five top diet dilemmas. Seventy percent of Americans say they are concerned about their weight and 53 percent report they are actively trying to lose weight, according to the International Food Information Council Foundation. Registered dietitian Dr. Jenna A. Bell-Wilson, is coauthor of “Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel your Active Life.” She provides solid, science-based information to help you achieve your weight-loss goals. Diet Dilemma 1: Will low-calorie sweeteners make me fat or eat more? The nutrition experts have spoken and the news is good for those looking for a sweet, but low-cal alternative to sugar - low calorie sweeteners, such as aspartame, do not get in the way of weight loss.The American Dietetic Association performed an in-depth review of the science using the systematic and rigorous “evidence analysis” approach to answer these burning questions: Does aspartame affect energy balance (weight loss)? And will aspartame make you eat more? After going through the relevant data with a finetoothed comb, the esteemed team of registered dietitians and scientists determined that the answer is no to both, with the strength of the evidence receiving the highest mark, a Grade 1. What this means to weight loss-seekers and aspartame enthusiasts: sweet relief. Diet Dilemma 2: If I eat in the evening, will it make me gain more weight?
Diet Dilemma 3: Will specific foods help me burn fat? The act of chewing, digesting and absorbing does use calories - it’s called dietary thermogenesis - but it’s not affected by specific foods like crunchy celery or tangy grapefruit. You can do something specific to burn fat, however. “Exercise and build muscle,” says Bell-Wilson. “The best way to burn fat is to exercise and when we have a greater amount of muscle mass, we become calorie (fat) burning machines.” So worry less about the work of chewing and expend more calories by taking a walk or lifting weights. Diet Dilemma 4: Low/no fat = no calories. Right? While low fat diets can help us lower our total calorie intake, and if we lower our saturated fat intake, can be good for our heart health, low or no fat does not equal no calories. “Read the food labels,” urges Bell-Wilson, “no or low fat doesn’t always mean low calories - especially if the manufacturers compensated for the fat reduction by increasing the sugar content.” In addition, Bell-Wilson notes that some types of fats are good for us - polyunsaturated and monounsaturated - which are found in avocados, nuts, seeds, vegetable oil spreads and some fish. “Lowering the fat in our diet, especially the bad [saturated] fat from butter or fatty cuts of meat, can be a way to reduce calories and benefit our heart health,” says BellWilson, “but reading the label will reveal if it’s really a nutrient dense, low-calorie option for weight loss or a high-calorie food in disguise.” Diet Dilemma 5: Will a crash diet or fast jump start my weight loss? “The goal is to find a weight loss approach that is good for your health and can be sustained over time,” recommends Bell-Wilson. A quick fix or sudden fast will only put you at risk for nutrient deficiencies and can’t be maintained long term. “Eat a varied, caloriecontrolled, plant-based diet” Bell-Wilson says. “And for weight loss success, incorporate physical activity on a daily basis.” Have more diet dilemmas or need more support? Find your own registered dietitian from the American Dietetic Association www.eatright.org or from the Sports, Dietetics and Wellness Nutrition Dietetic Practice Group at www.scandpg.org.
“When we eat has a less to do with weight gain than how much we eat,” advises Bell-Wilson. She March 2010
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