PERMANANT WEIGHT CONTROL . . .

by PCRM

Many people believe that to lose weight they have to go on a low-calorie diet. That often means starving oneself until the diet is no longer tolerable. Then the weight goes right back on—and then some. Happily, there is a much better way. It is easy and offers many other health benefits, too.

No More Diets

The first thing to realize is that changing eating habits must be more than a short-term means to an end. Changing eating habits is the cornerstone of permanent weight control. There is no way to “lose 20 pounds in two short weeks” and make it last. Very-low-calorie diets cause two major problems: they lower one’s metabolic rate, making it harder to slim down, and they lead to bingeing.

Fat Versus Complex Carbohydrates

The old myth was that pasta, bread, potatoes, and rice are fattening. Not true. In fact, carbohydrate-rich foods are perfect for permanent weight control. Carbohydrates contain less than half the calories of fat, which means that replacing fatty foods with complex carbohydrates automatically cuts calories. But calories are only part of the story. A recent study in China found that, on the average, Chinese people eat 20 percent more calories than Americans, but they are also slimmer.1 Part of this is due to the sedentary American lifestyle, but there is more to it than exercise alone. Earlier studies have shown that obese people do not consume more calories than non-obese
people—in many cases, they consume less.2,3 The body treats carbohydrates differently than fat calories. The difference comes with how the body stores the energy of different food types. It is very inefficient for the body to store the energy of carbohydrates as body fat—it burns 23 percent of the calories of the carbohydrate—but fat is converted easily into body fat. Only 3 percent of the calories in fat are burned in the process of conversion and storage.4 It is the type of food, not so much the quantity, that affects body fat the most.5

Protein

Although protein and carbohydrates have almost the same number of calories per gram, foods that are high in protein—particularly animal products—are usually high in fat, too. Even “lean” cuts of meat have much more fat than a healthy body needs. And animal products always lack fiber. Fiber helps make foods more satisfying without adding many calories, and it is only found in foods from plants.

Exercise

Exercise is essential. Aerobic exercise speeds up the breakdown of fat in one’s body and makes sure that muscle is not lost. Toning exercises and weight-lifting help firm muscles and increase muscle mass. A combination of exercises will help one achieve a slimmer, firmer, healthier body in a shorter period of time. The trick is to find activities that one enjoys and that can fit one’s lifestyle. Walking is popular because it requires
no special equipment and can be done anywhere at anytime.

Conclusion

The best weight control program is a high-complex-carbohydrate, low-fat, vegetarian diet complemented by regular exercise. This is the best choice for a healthier, longer, happier life.

References 1. China: a living lab for epidemiology. Science 1990;248:553-5.
2. Garrow JS. Energy balance and obesity in man. New York: Elsevier, 1974.
3. Braitman LS, Adlin E, Stanton JL. Obesity and caloric intake: the National Health and Nutrition Examination Survey of 1971-75 (HANES 1). J Chronic Dis 1985;38:727-32.
4. Flatt JP. Energetics of intermediary metabolism. Found in: Gatrow JS, Halliday D, eds. Substrate and energy metabolism in man. London: John Libbey and Co., 1985;58-69.
5. Dreon DM, Frey-Hewitt B, Ellsworth N, Williams PT, Terry RB, Wood PD. Dietary fat: carbohyrate ratio and obesity in middle-aged men. Am J Clin Nutr 1988;47:995-1000.