Weight-loss Diet

As obesity in Australia is reaching epidemic proportions, it is time to reflect on our current diet and lifestyle.

Overweight and obesity is a major public health concern in Australia. Obesity leads to an increased risk of diabetes, heart disease and cancer .

The 1999/2000 Australian Diabetes, Obesity and Lifestyle Study estimated that 67% of adult males and 52% of adult females to be overweight or obese in 2000.

DIET AND WEIGHT LOSS

For many years a low fat and high carbohydrate diet has been considered the best way to reduce the risk of obesity. However as more about hormones such as insulin is understood and research in nutrition continues a new perspective in weight management has begun to emerge.

Carbohydrates
It appears that the type of carbohydrate we eat can determine whether our body will store fat or not.

For years carbohydrates have been classed as simple or complex. Simple carbohydrates are refined and white, such as white bread and white rice. Complex carbohydrates are unrefined such as brown bread and brown rice. Most people know to eat mostly complex carbohydrates for fibre as it is important for good bowel health. However more recently another category of carbohydrates has been derived, which has important implications on obesity.

Carbohydrates are now classed according to their ‘Glycaemic Index’ (GI). Each carbohydrate food is given a numerical value that indicates whether the carbohydrate increases blood sugar levels slowly or quickly upon digestion and absorption. Those that have a low GI release glucose slowly into the blood, those with a high GI release glucose rapidly into the blood. Low GI carbohydrates are those favourable for weight (fat) loss.

The GI and Weight Loss
If a carbohydrate has a high GI, then blood sugar levels will rise quickly after the food has been eaten. A surge in blood sugar levels causes the pancreas to over-compensate and release large amounts of insulin. Excessive levels of insulin will promote fat storage and discourage the body from burning fat. Therefore to encourage fat loss, foods low on the GI must be eaten.

What about Fat?
If a low fat diet is consumed, it is very likely that the diet will be missing essential fatty acids (EFA’s) and fat soluble vitamins A, D, E and K.

The body can not manufacture some fats, they must be obtained from the diet, therefore they are termed ‘essential’. These fats play critical roles in the body and amongst other things are anti-inflammatory, help regulate cholesterol levels and thus decrease the risk of heart disease. Fats along with protein helps to slow down the digestion and absorption of carbohydrates and are therefore favourable in lowering the GI of a carbohydrate. A balanced diet needs to include adequate level of good essential fatty acids, whilst limiting the amount of bad saturated fat found in animal products.

Protein - the essential nutrient
As mentioned above protein slows down the digestion and absorption of carbohydrates and is therefore favourable to lowering the GI of carbohydrates. Protein also stimulates the release of glucagon, which opposes insulin and acts to break down fat stores. Adequate protein also protects the break down of muscle during weight loss. Protein choices should be low in saturated fat

By correctly balancing the levels of carbohydrate, fat and protein in the diet, levels of insulin and glucagon will be balanced to encourage fat burning.

PUTTING IT TOGETHER

These are general guidelines.

A more comprehensive diet with exact nutrient measurements and menu ideas can be purchased from Healthfoodexpress.

Protein - meat, eggs, fish, dairy, soy products
Eat some protein at each meal. Examples of good protein choices are:

• Organic chicken breast (skin removed)
• Organic Eggs
• Fish both fresh and tinned
• Organic lean red meat (lean cuts or fat removed-beef, lamb, veal) N.B. Organic has a better fat profile. In general contains a lower percentage of fat, less saturated fat and more beneficial essential fats.
• Low fat cheese - low fat cottage cheese, ricotta, fetta
• Low fat yoghurt
• Soy products such as tempeh, tofu
• Protein powders

Carbohydrate - fruit, vegetables, grains, legumes

• Use the Glycaemic index (GI) to differentiate between 'good' and 'poor' carbohydrates. Good carbohydrates have a Glycaemic Index below the number '55'. Poor carbohydrates are all others on the Glycaemic Index.
• As a fat loss program, avoid refined and 'starchy' carbohydrates such as white bread, rice, pasta and potatoes. Even though some of these food choices may be low on the GI, they contain a high percentage of carbohydrate and have a high Glycaemic Load. Legumes are both low on the GI and have a low Glycaemic Load and are considered good carbohydrates.
• The bulk of carbohydrate needs to come from low GI vegetables and fruit, which are rich in fibre. Organic fruit and vegetables will contain higher levels of vitamins, minerals and antioxidants.

Fat - raw nuts and seeds, avocadoes, olive oil, flaxseed oil.

• With each meal you need good fat.
• Supplement with flaxseed oil which contains high amounts of beneficial omega-3 essential fatty acids.
• Have flaxseed oil mixed with olive oil as a salad dressing or over steamed vegetables.
• Use Extra Virgin Olive Oil in cooking and salad dressings.
• Avocados along with olive oil contain mostly monounsaturated fats which are highly beneficial.
• Raw nuts and seeds contain beneficial essential fatty acids and some protein.

Snacks

• Snacks are vital on a weight loss diet to keep the metabolic rate raised and reduce the incidence of low blood sugar levels.
• A protein powder can be used as a snack to increase protein levels and encourage fat burning.

SUPPLEMENTS

Initially the diet may be restrictive as you adjust your eating plan. It is good to supplement with a multivitamin and mineral to ensure that you receive a whole range of micronutrients, several of which are involved in blood glucose regulation.

A good liver tonic such as Greenridge Livaplex taken 20 minutes before a meal ensures that the liver digests fats better. The liver is also important in the regulation of blood sugar levels as it stores and releases glucose as glycogen. A sluggish liver may also cause you to feel bloated and constipated.

RECOMMENDED FOODS

• Health Directions Syndrome X Protein Powder Supplement
• Swisse multivitamin and mineral
• Greenridge Livaplex
• Soy milk
• Eggs
• Yoghurt
• Ground LSA
• Flaxseed oil
• Olive oil
• Tinned tuna
• Fetta cheese
• Raw nuts - almonds, cashews, brazils, walnuts
• Seeds - sunflower seeds, pepitas, sesame seeds
• Tahini
• Nut spread
• Houmus
• Tofu
• Organic chicken
• Organic lamb
• Organic beef
• Organic fruit and vegetables
• Wholegrain bread