Guest guest Posted October 28, 2003 Report Share Posted October 28, 2003 > > Subject: No Restrictions > > While you may be tempted to go on a semi-starvation diet that > drastically cuts food groups (i.e., carbs and fats), don't be led > astray. These types of diets usually backfire. > > When calories are severely restricted, serotonin (the " feel-good " > brain chemical) drops, and that can lead to feelings of depression, > anxiety and low self-esteem -- all triggers for emotional overeating. > In addition, the body's levels of leptin (a hormone that supresses > appetite and revs up metabolism) drops, while it's levels of ghrelin > (a hormone that stimulates food intake) rise. So, a restrictive diet > can leave you with an uncontrollable desire to eat. > > What is severely restricting? It's more than 500 calories per day. > It's avoiding carbs. It's telling yourself you can't eat this-or- > that. Eating a variety of foods is not just a good idea for our > health--providing several forms of fats, fibers, proteins, > phytochemicals, flavenoids, etc.--eating a variety of foods also > helps keep our waistline trim (unless we overeat). How? Besides the > balance of the brain-chemicals mentioned above, another reason is > that without restrictions there is no reason to feel guilt. We all > know where guilt leads to. > > So the goal becomes finding a balance: Eating enough, but not too > much. We all have different personality traits, but there is one > weapon in common: Knowing where our calories are coming from. I > cannot tell you the number of times a client will come to me, > shocked, exclaimimg that they've just found out their favorite lunch > burrito is nearly 2000 calories! That they've been consuming 800 > calories a day in specialty coffee drinks, etc. > > This is where your individuality comes in. > Are you a list maker? Try planning meals and snacks ahead of time. > Are you meticulous? Try using a food diary. Studious? Try committing > typical calorie amounts and serving sizes to memory (it's not > difficult, each food category has very similar calorie amounts: fats, > meats, grains, veggies, fruits, sweets). > > You don't have to be a calorie counter, but you should learn proper > portion sizes, limit visible fats (cheese, mayo, butter) and choose > high fiber foods to keep your waistline from expanding and for good > health. > > In a nutshell, enjoy your food, but have a good idea of where your > calories are coming from. > > (Adapted in part from an article in Muscle & Fitness HERS, Nov '03) > Stacie > > > > > ---------- > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 2, 2004 Report Share Posted January 2, 2004 > > Subject: No Restrictions > > While you may be tempted to go on a semi-starvation diet that > drastically cuts food groups (i.e., carbs and fats), don't be led > astray. These types of diets usually backfire. > > When calories are severely restricted, serotonin (the " feel-good " > brain chemical) drops, and that can lead to feelings of depression, > anxiety and low self-esteem -- all triggers for emotional overeating. > In addition, the body's levels of leptin (a hormone that supresses > appetite and revs up metabolism) drops, while it's levels of ghrelin > (a hormone that stimulates food intake) rise. So, a restrictive diet > can leave you with an uncontrollable desire to eat. > > What is severely restricting? It's more than 500 calories per day. > It's avoiding carbs. It's telling yourself you can't eat this-or- > that. Eating a variety of foods is not just a good idea for our > health--providing several forms of fats, fibers, proteins, > phytochemicals, flavenoids, etc.--eating a variety of foods also > helps keep our waistline trim (unless we overeat). How? Besides the > balance of the brain-chemicals mentioned above, another reason is > that without restrictions there is no reason to feel guilt. We all > know where guilt leads to. > > So the goal becomes finding a balance: Eating enough, but not too > much. We all have different personality traits, but there is one > weapon in common: Knowing where our calories are coming from. I > cannot tell you the number of times a client will come to me, > shocked, exclaimimg that they've just found out their favorite lunch > burrito is nearly 2000 calories! That they've been consuming 800 > calories a day in specialty coffee drinks, etc. > > This is where your individuality comes in. > Are you a list maker? Try planning meals and snacks ahead of time. > Are you meticulous? Try using a food diary. Studious? Try committing > typical calorie amounts and serving sizes to memory (it's not > difficult, each food category has very similar calorie amounts: fats, > meats, grains, veggies, fruits, sweets). > > You don't have to be a calorie counter, but you should learn proper > portion sizes, limit visible fats (cheese, mayo, butter) and choose > high fiber foods to keep your waistline from expanding and for good > health. > > In a nutshell, enjoy your food, but have a good idea of where your > calories are coming from. > > (Adapted in part from an article in Muscle & Fitness HERS, Nov '03) > Stacie > > > > > ---------- > > > Quote Link to comment Share on other sites More sharing options...
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