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