Lose weight safely

Press, 19 September 1985, Page 10

Lose weight safely

CHERRY LOWMAN’S

Body Improvement Plan

If you want to lose weight, calories count. But you don’t have to go to the trouble of counting them to produce a successful weight-loss diet. In this second week of my 1985 Body Improvement Plan, we will discuss my convenient, flexible method for preparing nutritionally balanced weight-control menus. With these menus you can shed two to five kilograms of body fat this month and each succeeding month until you reach your desired weight. Then you can use the same method to stay at your desired level. Every weight-loss diet follows a simple rule: If you eat less food than your body needs for fuel, your body has to burn its stored fuel — fat — for the energy it requires. The energy is measured in units called calories.

Studies show the average woman (age 23 to 50) uses about 2000 calories daily to meet her normal energy needs. The average man (in the same age bracket) uses about 2700 calories a day. Each person’s energy requirements will vary from the average, up or down, for such differences as body size and level of physical activity. In their zeal to lose weight quickly, some people go on crash diets that provide under 1000 calories daily. Such diets can be dangerous. They should be

undertaken only by obese people under medical supervision.

The safest way to lose weight is gradually, half a kg a week on the average. It also is the surest way. A diet that does not dip too far below supplying your normal energy needs is safer and easier to maintain.

Since 3500 calories make up less than half a kg of body fat, you need only 500 carlories less a day to lose almost half a kg within one week; nearly two kg within one month. The average woman who follows a 1200calorie meal plan will lose over half a kg in one week, or over two and a half kg in one month. The average man can lose the same amount of weight on an 1800-calorie diet.

Now you can see why counting the calories in food ’ is the heart of so many diet plans, it works. If you can consume fewer calories in .food than your body needs, you will definitely lose weight. But there are some problems to weight control posed by calorie-counting. My 8.1. P. diet plan shows you how to bypass calorie counting by selecting nutritionally balanced portions of relatively low-calorie foods. But if you consume fewer than 1800 calories a day for a prolonged period — over a few weeks — take a one-a-day multiple vitamin with

minerals. The 8.1. P. diet plan is a modification of the foodexchange system of meal planning developed by the American Diabetes Association and the American Dietetic Association in cooperation with the National Institutes of Health, Public Health Service. The system involves selecting a specified number of portions each day from each of six food groups. Each group includes foods with similar high proportions of fat, carbohydrates, protein or calcium. The protein group, for instance, includes foods comparatively higher in protein than foods in the other groups. All groups provide vitamins and minerals, but the vegetable and fruit groups are the major sources of vitamins A and C.

Table I accompanying this article lists the six food groups and shows the range in calories in one portion. Table II lists the foods themselves. Items within each group can be exchanged for one another.

Column A of Table I shows the approximate number of portions you need to select from each of the groups to be adequately nourished on a weight-loss diet. Column B recommends the approximate number of portions to be selected on a weight maintenance plan. Eve though the range in

calories for portions in each food group is small, the over-all difference can be great. Look, for example, at the range in total daily calories for the weight-loss plan. If you eat only the recommended portions lowest in calories — marked with an asterisk — in the foods lists in Table 11, you will consume no more than 1100 calories per day on the weight-loss plan. If you select foods with the higher caloric values, however, you may consume as many as 1700 calories daily.

8.1. P. menus illustrate how portions in the weightloss plan can be distributed over three meals. You can create a four or five-meal pattern based on the same suggested number of portions. Milk, fruit and vegetables, for example, make ideal mini-meals.

The total portions for each food group vary slightly from day to day. Daily, there are always two milk portions, and generally there are three fruit portions, four starch portions and six protein portions. The greatest daily variation is in the number of vegetable and fat portions. On any day, however, you can choose up to six portions of the lowest calorie List A vegetables. On every day, you need at least two portions of vegetable or fruit that supply vitamins A and C.

When you do not have a 8.1. P. menu as a daily guide, approach each major meal independently. Limit your selection to one portion non-fat milk, one portion fruit, two portions vegetables, one portion starch, two to three portions protein and one portion fat.

Total calories for daily 8.1. P. menus are in the 1200 range, a weight-loss plan for a sedentary woman, menus also specify how to increase daily intake by 600 to 1800 — the recommended

weight-loss level for most sedentary men, and close to a good weight-maintenance level for sedentary women. If you are physically active, you will find you are losing more than half a kg a week at these levels. If so, add to your daily meal plan one portion each of starch, fruit and vegetable. Increase by this amount weekly until your rate of weekly weight loss stabilises at a steady but low level.

Observe the following guidelines to attain the most nutritious combinations:

• Select a wide variety of foods within each food group over several days. The more varied your diet, the more nutritious it is

likely to be. • Eat at least one portion daily of a vegetable or fruit rich in vitamin A: dark green leafy vegetables and yellow vegetables or fruit. • Eat at least one portion daily of a fruit or vegetable rich in vitamin C (ascorbic acid); for example, citrus fruits. Cantaloupes, mangos and papaya are rich in both vitamins A and C.

• Limit your consumption of popular high-fat foods. Fat yields more than twice as many calories as carbohydrates and protein. Among proteins, for example, limit portions of high-fat cheese to four or five per week, limit eggs to one per day, three per week. Remember that whole milk, nuts, peanut butter, sour

cream and cream cheese are high-fat foods. Subtract them from your fat allowance for the day (see Table II). ® In vegetarian meals, combine a portion of beans or soybeans (tofu) with a portion of cereal (see Table II) to achieve a complete protein. Or make cereals complete proteins by adding to the same meal small amounts of already complete protein foods such as meat, cheese and milk. • Avoid use of sugar and alcoholic beverages during your weight-loss plan. They provide nothing but added calories. —Copyright Next week: How to make your diet a gourmet adventure.

Today’s recipes

Carioca steak sauce For one serving you need: 1 tablespoon vinegar

‘A onion, chopped Vz tomato, chopped Dash hot sauce 1 tablespoon fresh coriander or parsley, chopped In bowl, mix together the vinegar, onion, tomato, hot sauce and coriander. Use as seasoning on meats. Total calories: 35. Total portions: 1 vegetable.

Mock sweet cream Vz cup cottage cheese (1 per cent fat) % cup part-skim ricotta cheese 6 tablespoons skim milk In mixing bowl, combine cottage cheese, ricotta cheese and milk. Beat at high speed with rotary beater until you reach a cream consistency. Total calories: 175 (1 tablespoon: 11 calories). Total portions: 4 portions protein for 1% cups. Note: One cup of heavy cream for whipping has 838 calories and one cup of whipped cream has 420.

Today’s menu

BREAKFAST Omelet: Prepare oneegg omelet in non-stick pan with 1 teaspoon butter or margarine. Top with fruit sauce. Fruit sauce: ¥z cup plain yogurt and ¥z cup berries with artificial sweetener. Whole-wheat toast: one slice with 1 teaspoon butter or margarine. Milk: ¥z cup non-fat. Coffee or tea with milk or lemon and artificial sweetener. Total calories: 350 Total portions: 1 milk, 1 fruit, 1 starch, 1 protein, 2 fat. Lunch

Turkey-slaw sandwich: Spread two slices wholewheat bread with this mock-mayo mixture: 2 tablespoons cottage cheese, salt to taste, a dash chili powder, ¥z teaspoon minced garlic. Add ¥4 cup shredded green cabbage and 2 ounces cooked turkey. Carrot sticks: ¥z cup. Grapes: 12 medium. Total calories: 305 Total portions: l¥z vegetable, 1 fruit, 2 starch, 2 protein.

Dinner Frank steak: 3 ounces broiled; season with salt and pepper. Carioca steak sauce: (See recipe below) Corn: Vz cup boiled. Garlic bread: one slice French bread with 1 teaspoon garlic butter. Green salad: 1 cup mixed salad greens tossed with Vz cup green pepper and radish slices and 1 tablespoon low-calo-rie vinaigrette. Strawberries in mock sweet cream: % cup sliced strawberries with ¥4 cup mock sweet cream (see recipe below). Milk: ¥z cup non-fat. Coffee or tea with milk or lemon and artificial sweetener. Total calories: 520 Total portions: 1 milk, 4 vegetable, 1 fruit, 1 starch, 3 protein, 1 fat. Total daily calories: 1,175 Total daily portions: 2 milk, s¥z vegetables, 3 fruit, 4 starch, 6 protein, 3 fat. To increase your intake by about 600 calories, add 3 portions of starch, 2 of protein, and 1 each of vegetable and fruit