| Lose Weight - Grab A GlassIn childhood, we heard | | | | themselves."Broth, soups, and juices, along with |
| it: Drink a glass of milk at every | | | | whole fruits, |
| meal. Now TV commercials are touting the | | | | vegetables, and grains, are high in fiber and |
| weight-loss | | | | water content, |
| effects of milk and other dairy products. Can | | | | and low in fat and calories. "If you have soup |
| dairy | | | | before a |
| actually keep weight under control? How is that | | | | meal, it helps control hunger and you eat less," |
| even | | | | Rolls says. |
| possible?Michael Zemel, PhD, director of the | | | | "Low-calorie soup takes the edge off your |
| Nutrition Institute at | | | | hunger." Just be |
| the University of Tennessee at Knoxville, has | | | | careful not to eat rich, cream-based soups, they |
| published | | | | could add |
| numerous papers on this subject. He outlines his | | | | calories to your diet, she says.When You Add |
| latest | | | | Water Rich Foods, You Add Volume But Few |
| research in the January 2003 Journal of Nutrition, | | | | CaloriesHow it works: Water dilutes the calories in |
| mouse | | | | food. You can |
| studies showing the role of calcium in weight gain | | | | then eat more for the same calories. When you |
| and fat | | | | add |
| storage.Too many people drop dairy from their | | | | water-rich blueberries to your breakfast cereal, |
| diets when they try to | | | | or |
| lose weight, he says. "They're shooting | | | | water-rich eggplant to your lasagna, you add |
| themselves in the | | | | food volume |
| foot when they do that. Dairy products contain | | | | but few calories, Rolls explains.Grapes have more |
| literally | | | | water content than raisins. For a |
| hundreds of compounds that all have a positive | | | | 100-calorie snack, you can eat more grapes than |
| effect on | | | | raisins. |
| human health and enhance the fat-burning | | | | It's just that simple.Fat Has Less Water Than |
| machinery," he | | | | Any FoodFat has less water than any food |
| explains.Milk The Why & How"When we cut dairy | | | | element at 9 calories per |
| products, we send the body a signal, to | | | | gram, alcohol is next at 7, followed by protein |
| make more fat," says Zemel. "When your body | | | | and |
| is deprived of | | | | carbohydrates each at 4, Rolls says.Want More |
| calcium, it begins conserving calcium. That | | | | Examples?Consider the difference between |
| mechanism prompts | | | | chocolate milk and a milk |
| your body to produce higher levels of a hormone | | | | chocolate bar. A 1 1/2 ounce milk chocolate bar |
| called | | | | has 230 |
| calcitriol, and that triggers an increased production | | | | calories, while an 8-ounce glass of chocolate milk |
| of fat | | | | made |
| cells."High levels of calcitriol "tell" fat cells to store | | | | with whole milk has 250 calories. For about the |
| themselves in the body, he says. This increase in | | | | same |
| calcitriol | | | | calories, you get a portion that is five times |
| also "tells" fat cells to expand, he says. "So | | | | bigger |
| you're | | | | than the chocolate bar.Add more vegetables, and |
| getting bigger, fatter fat cells. And a lot of big, | | | | less pasta and fat, to a pasta |
| fat | | | | dish, and you get more food volume. You see |
| cells makes for a big, fat person."Extra calcium in | | | | the difference, |
| your diet suppresses this hormone, he says. | | | | and feel satisfied when you eat it, she |
| Your body breaks down more fat, and fat cells | | | | says.Obese people eat more low-water foods |
| become leaner, | | | | than normal-weight |
| trimmer. A high-dairy diet can boost weight loss | | | | people, big portions of meats, full-fat milk and |
| by about | | | | cheese, |
| 70%.But wait, there's more. "It turns out that | | | | fried eggs, high-fat desserts, one study shows. |
| milk, cheese, and | | | | They also |
| yogurt are much more effective than calcium | | | | ate few high-water foods like salads, fruits, skim |
| supplements or | | | | milk.Psychological satisfaction is powerful, she says. |
| calcium-fortified foods," Zemel says. Why? Dairy | | | | "We're |
| products | | | | talking about dietary changes that people can |
| are a complex collection of compounds. Like | | | | sustain. If |
| phytochemicals | | | | fat content is too low, it doesn't satisfy your |
| found in fruits and vegetables, there's more than | | | | hunger. If |
| vitamins | | | | you don't enjoy foods, you are not in the long |
| and minerals in dairy products. "They are not | | | | run going to |
| classically | | | | sustain the eating pattern. That's where people |
| nutrients, but are recognized as having beneficial | | | | go wrong, |
| effects."Fat Calories Still Count, But Calcium Will | | | | they go too extreme, so they're on the same |
| Change Your Body | | | | old dieting |
| CompositionDairy isn't a weight-loss miracle, says | | | | roller coaster."Make The Weight Loss SwitchRolls' |
| Zemel. Calories | | | | theories are right on |
| still count. But even if you don't restrict calories, | | | | the money, says Hassan. "There's a lot of |
| taking | | | | research to back |
| in more calcium will change your body | | | | this up. Foods with high water content take |
| composition. You're | | | | longer to eat, |
| shifting calories from fat to lean body mass. "On | | | | and they generally leave people feeling fuller. |
| the | | | | People feel |
| scales, you may not see a change. But we've | | | | better when their plate is full and their stomach is |
| seen a loss of | | | | full."Her advice:Drink two glasses of water or |
| body fat," he says."We need to think of milk as | | | | other non-calorie beverage |
| more than a calcium-delivery | | | | before a meal.At a restaurant, either eat a small |
| vehicle," he says. "It's more than just calcium. It's | | | | salad or broth-based |
| | | | soup.At home, fill up half the plate with |
| high-quality protein, a collection of amino acids | | | | vegetables, one-fourth |
| that | | | | with a starch, and one-fourth with protein -- so |
| provides positive effects on skeleton, muscle, | | | | the |
| and fat."Zemel's research holds water, says Lara | | | | dominant part is vegetables. If you want |
| Hassan, MS, a | | | | seconds, veggies |
| nutritionist with the Cooper Clinic in Dallas. Indeed, | | | | would be the choice.Before going to a restaurant, |
| | | | eat a high-volume, low-calorie |
| "studies are showing that high calcium increases | | | | snack, fat-free milk, a piece of fruit, a cup of |
| fat | | | | light |
| oxidation or fat burning, and that results in | | | | yogurt. "You won't be famished, so you won't |
| greater fat | | | | eat a whole |
| loss, and weight loss if it's a reduced-calorie | | | | basket of chips or bread."If you get the evening |
| diet.".She cites one study in which obese men | | | | munchies, drink bouillon, hot tea, |
| consumed two cups of | | | | or light cocoa, or have two cups strawberries |
| low-fat yogurt a day, and made no other | | | | with light |
| changes in their | | | | cool whip. "It's a great dessert and only 100 |
| diet. They lost an average of 11 pounds over the | | | | calories," |
| course of a | | | | Hassan says.Tea is calorie-free, has less caffeine |
| year.Water Heavy Foods Tell Your Brain You're | | | | than coffee, and |
| FullTomato juice, tomato soup, vegetable soup, | | | | is a great source of antioxidants. However, tea |
| water-heavy foods | | | | won't |
| like these seem to trigger receptors in the | | | | do much to help weight loss, Hassan tells |
| stomach that | | | | WebMD. "Sip |
| tell the brain you're sufficiently fed, says Barbara | | | | tea to get full, but I would never tell someone it |
| Rolls, | | | | would |
| PhD, a professor at Pennsylvania State | | | | boost metabolism."The bottom line for weight |
| University and author | | | | loss, follow a reduced-calorie, |
| of The Volumetrics Weight-Control Plan: Feel Full | | | | healthy eating plan, get regular exercise, and do |
| on Fewer | | | | weight |
| Calories.In fact, satiety, that "I'm full" feeling, is | | | | training to increase lean body mass and speed up |
| the secret | | | | metabolism, |
| ingredient to weight management. "People don't | | | | she says.Original URL: may reprint or publish this |
| like to deny | | | | article free of charge as |
| themselves. They feel a sense of failure when | | | | long as the bylines are included. |
| they deprive | | | | |