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January 4th, 2006 | Issue 46 |
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Top 10 Tips for Healthy, Long-Term Weight Loss
The Latest Research Has Great News For Dieters: Eat More
Almost any diet can help you lose weight short-term, but at what price to your health? And will you feel full, satisfied? What works the BEST, long-term, for years?
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PRITIKIN RECIPES
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In the most comprehensive study of long lasting weight loss ever conducted, called the National Weight Control Registry, scientists studied more than 4,500 people who lost, on average, 66 pounds and kept it off for six years. The vast majority follow a filling diet low in fat and high in natural, fiber-rich carbohydrates like fruits and vegetables, lots of them. Less than 1% follow a high-fat, high-protein diet.
“The trick is achieving maximum fullness, or satiety, for every calorie you eat,” advises dietitian Jay Kenney PhD, RD, weight-control expert at the Pritikin Longevity Center & Spa in Aventura, Florida. Satiety is a measure of how full you feel after eating a meal or snack and how long it takes for hunger pangs to come back after you eat. The longer it “stick to your ribs,” the more satiety that meal has.
You can achieve satiety on a lot fewer calories by filling up on foods that are low in calorie density (foods that are low in calories relative to their weight). They’ll help you avoid those nagging hunger pangs that send the rest of us out for calorie-rich, pound-producing foods like a double-cheese and sausage pizza.
For real-world training in this highly successful approach, more than 75,000 people have attended the Pritikin Longevity Center & Spa, for the past three decades, and millions more have read the Pritikin Program’s 10 best-selling books.
Jeff Garlin, co-star and executive producer of HBO’s award-winning comedy series Curb Your Enthusiasm, lost 13 pounds in his 2 weeks at Pritikin, another 10 when he got home, and in the process got off his diabetes medications. “I’m still losing weight,” adds Garlin, “and feeling better all the time. I owe Pritikin huge time.”
To shed pounds permanently as well as derive the many other scientifically documented health benefits of this approach, including lowered blood pressure, diabetes control, and avoidance of bypass surgery and other heart-related problems, here are 10 top tips from the dietitians, doctors, and exercise physiologists at Pritikin:
1. Eat Big and Bulky To Become Small and Slim
When you choose “big” foods like fruits, vegetables, salads, and soups, which are bulked up by fiber and water, you’re eating a lot of food that fills you up, but not a lot of calories. “Little” foods (lots of calories packed into tiny, unsatisfying portions) include cheeses, sugar-rich snacks, and dry foods like crackers and cookies, including fat-free varieties). They’re little in size but dense with calories.
Many studies show that hunger tends to be satisfied by a certain volume of food – about 4 to 5 pounds daily. And it doesn’t matter how many calories are packed into each pound. Once we’re full, we stop eating. “So the trick,” explains Pritikin dietitian Jeff Novick, “is to fill up without eating an excessive amount of calories.”
“For about 400 calories,” says Novick, “you can eat a teeny junior cheeseburger or a big hearty bowl of pasta topped with two cups of roasted vegetables.”
2. Cheat smart
When you’re craving the fat-rich, calorie-rich stuff, you can use the low-calorie-dense foods to not only limit damage but also enjoy the food more. For example, cut down on the number of chips you eat by pairing each bite with lots of chunky, filling (but low in calories) fresh salsa. If you want a little fat, say, olive oil or guacamole, balance it with foods like salads and other vegetables that are very low in calorie density.
3. Get hot first thing in the morning...
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Copyright 2006 Pritikin Longevity Center & Spa. All rights reserved.
The Yacht Club at Turnberry Isle. 19735 Turnberry Way, Aventura, FL 33180
Phone (305) 935-7131
Pritikin Perspective - Healthy Living Made Easier
Pritikin Perspective is a publication for Alumni of the Pritikin Longevity Center. It is dedicated to helping people make healthy changes in their lives. The articles in this publication should not be considered specific medical advice, as each individual circumstance is different. You are strongly encouraged to seek medical advice before beginning a program of diet and exercise.
Editor/Writer: Eugenia Killoran.
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