Searching for an economical way to lose weight

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Searching for an economical way to lose weight

Ask the nutritionist

The Daily Herald

Q How can I lose weight at low cost?

A Popular diets that require prepackaged meals and drinks or exotic produce

can increase food expenses. Some dieters also purchase costly " diet " cookies

and treats or pay extra for " low-carb " products. But special products to

lose weight are unnecessary. In fact, they are wasteful, unless you plan to

use them permanently to maintain your weight loss.

To lose weight and save money, cut back on expensive foods that lack

nutritional benefits. For instance, limit or omit soft drinks and

artificially sweetened waters. Drink plain water or homemade iced tea

instead. Cook smaller amounts for yourself at home. When eating out, order

smaller servings. In table-service restaurants, choose menu items wisely. If

oversized portions are served, put aside the excess to take home in a " doggy

bag. "

To boost your vegetable and fruit consumption without breaking the budget,

choose in-season produce, buy only what you need and opt for frozen produce

when it's less expensive. These habits will help you reduce your portion

sizes, while saving money.

Q What kinds of breakfast cereals satisfy hunger the longest?

A Studies show a difference in how people feel after eating different types

of cereal. Whole-grain cereals seem to satisfy hunger the longest, as well

as keep people more alert and less fatigued.

Cereals that provide a quick jolt of energy by raising blood sugars rapidly

tend to leave people hungrier sooner. These cereals are even linked with

eating more at the next meal.

Both the high-sugar cereals marketed largely to children, as well as less

sweetened cereals made from refined grains, are these less hunger-satisfying

cereals.

Whole-gain cereals are more satisfying for two possible reasons. Some

researchers single out their high-fiber content. It produces a feeling of

fullness and slows down the rate at which carbohydrates are digested and

absorbed into the blood stream. Other scientists suggest that whole grains

themselves raise blood sugars more gradually, prolonging the feeling of

fullness.

To receive the maximum satisfaction from whole-grain cereals, make sure the

first ingredient is a whole grain, like whole wheat or whole oats. Second,

look for at least three - preferably five or more - grams of fiber per

serving.

Q. Are egg white omelets healthier than regular omelets?

A. If an omelet made from four to six egg whites was prepared in the same

way as one made with two to three whole eggs, the egg white omelet would

contain 80 to 120 fewer calories. An egg white omelet is also significantly

lower in fat and cholesterol than one made with whole eggs.

But be aware that some so-called " egg white omelets " are actually made with

a mixture of whole eggs and egg whites. Furthermore, although whole eggs are

commonly considered bad for your health, the cholesterol-raising saturated

fat content of whole eggs is not particularly high. Egg yolks are high in

cholesterol, but studies show that saturated fat is a much greater risk for

many people than cholesterol in food.

A whole egg omelet does provide more iron than an egg white one. Whichever

form of omelet you choose, for a healthful version, limit any added cheese

or use a reduced-fat kind. The total number of calories in any omelet

depends on how much oil is added to the pan and whether cheese is added. By

including plenty of vegetables, like onions, mushrooms, peppers, and

spinach, you'll have the best nutritional balance.