Replacing oils and fats
Because they are the most calorie-dense parts of any food, oils and fats are the priority target in our list. You should have a idea of what to do already, since from the beginning we assumed a lowfat and fat-free position in this manuscript. anyway, here it goes:
If you have to fry foods, use a nonstick pan and spray oil. if you sauté, use water or water with a little soy sauce in it (bouillon, vegetable or oriental broth made by Swanson are also good options). Baking, steaming and boiling add no fat at all. Add a sprinkle of lime or lemon to salads or vegetables, instead of oil or butter. Fat-free salad dressings are also permitted.
Replacing meat
All meat has a substantial amount of fat and does not have any complex carbohydrates, and that’s why we should replace it with products now available at most health food stores.
a) Tofu: made from soy milk, it is a highly nutritious food. Virtually fat-free, it will replace meat in almost any recipe. originally made in China more than 2,000 years ago, it has long been known as the “wonder food of the East”. it is richer in protein than any other food of equivalent weight, high in calcium and a good source of iron, phosphorus, potassium, essential B vitamins, choline and fat soluble vitamin E. Besides being also cholesterol free and very low in calories, it is easily digestible and therefore eminently suitable for everyone from the very young to the very old. You can now buy tofu in most supermarkets, wholefood and health food stores. It comes in various forms; silken, firm, extra firm, smoked and marinated and can be used in both savory and sweet dishes. The firm, smoked and marinated varieties are usually used for savory dishes, curries, stir fries and burgers, while the various types of silken tofu are used in desserts, savory dips, sauces and mayonnaise. Certain types of tofu can be deep frozen, resulting in an interesting change of texture. This makes it more ‘spongy’ so that it readily soaks up any flavorings you wish to add.
b) Seitan or Gluten: made from the protein portion of wheat, this amazing product is an excellent alternative to beef and poultry, replacing chunks of meat in stews, soups, or stir-fries. It is also fat-free.
c) TVP (textured vegetable protein): a fat-free pleasant-tasting versatile product made from compressed, de-fated, steamed soybeans flour. It has a texture similar to ground beef and it is used as a meat substitute in a variety of recipes such as chili, spaghetti sauce, sloppy joes, tacos and nachos, veggie-burgers, “meat” loaf, casseroles, etc. . .
d) Tempeh: a firm, chewy “cutlet,” tempeh is a cultured food made from soybeans: it has a mild, nutty flavor and is typically marinated in soy or other sauce. It is usually sold in a burger form, but it will replace meat in almost any recipe. It is very high in protein while low in fat.
e) Meat Analogs: vegetarian “meats” made utilizing tempeh, tofu, and/or soy protein as the main source of protein. Available as hot dogs, sausage, burgers, luncheon meat, etc.
f) Soy Cheese: a cheese-like food made from soymilk, it can be used in place of dairy cheese in many recipes.
g) Soy Flour: made from roasted and ground soybeans, soy flour gives a protein boost to baked goods.
h) Soy Protein: made by grinding the whole soybean into flour or grits and separating out the protein. Soy protein comes in various “strengths” and is a common ingredient in a variety of products from baby formula and nutrition drinks to baked goods and processed meats.
All of these products are rich in protein, have no cholesterol and are either very low or fat-free. Besides these products, there are a full range of other meat substitutes you can purchase at health food stores, like meatless hot-dogs, burgers, bacon, pepperoni, and luncheon “meats.” There are also a whole range of mixes available such as meatless loaf mix, vegetarian chili mix, meatless “meatballs” mix, etc. all of these products are excellent meat substitutes. if you want to stick to conventional foods, dried peas, lentils and beans provide protein, B vitamins, calcium, iron, zinc and fiber. To get as much protein as you get from a 3 ounce serving of steak or pork, eat a half cup each of green peas, lentils and soy beans. If you are able to do it, also replace eggs with Egg Beaters or their equivalent, either by themselves or in a recipe.
Replacing dairy products
Switching from whole to skim milk is enough, but if you want to substitute to rice or soy milk, again, health food stores have a wide range of these. Cheese, ice cream and yogurt are also available in fat-free and sugar-free versions.
About fat
Fat in food is measured in grams. Every gram of fat has 9 calories, while a gram of carbohydrates or protein has only 4 calories. To find out how many fat calories you’re eating, just multiply the number of grams of fat in your food by 9. Health experts say that no more than 30% of all your daily calories should come from fat. If you want to lose weight using this approach, lower your fat intake to 20% or less of all your daily calories. You can also use this little formula (very popular these days) to figure the percentage of calories from fat you’ve been eating: grams of fat multiplied by 9, then divided by the number of calories in the serving; multiply this total by 100 and you’ll have the percentage of calories from fat. Again, keep it below 20% and you’ll lose weight. . . If you decide to use this method to lose weight, when you reach your goal weight, just divide this number by 2, and that is the amount of fat grams you have to limit yourself to daily to maintain it. For example, if your goal weight is 130 pounds, when you reach it, you can have 65 grams of fat daily to maintain it.
Dietary fat — especially saturated fat — has been linked to heart disease, cancer and, of course, obesity. The US government advises that 30% of calories or less should come from fat. Most experts, however, recommend an even lower percentage to protect against these maladies. They say to get down to or below the 30%, you’d have to cut back on meats, baked goods, salad dressings, junk food and fast food. We do need some fat in our diet, but only a fraction of what we usually get. The small amount of fat inherent in grains, legumes and vegetables is all the body needs.
According to the FDA’s new food label regulations “low fat” (except for milk) means that the product has no more than 3 grams of fat per serving; “fat-free” means less than a half gram of fat per serving; a “reduced fat” product has at least 25% less fat than regular; a “light” product has 50% less fat than regular.
About dietary aids
I call a dietary aid anything that you have to take to complete the amount of vitamins, minerals and other substances and nutrients your body needs. They are usually found in a pill format. You should take some vitamins everyday; I recommend a one-a-day type of vitamin supplement, because they usually have more than enough to compliment a sound diet.
Now I want to talk about two new breakthroughs in weight loss and control, muscle building and fat production inhibition. They are hidroxycitric acid (HCA) and chromium picolinate.
HCA was discovered in an exotic fruit (Garcinia cambogia, from South Asia) and not only gives you more energy while decreasing the appetite, but it also helps prevent carbohydrates (in starches, vegetables, fruits and sugars) from being converted into fat, without causing side effects such as anxiety, nervousness or the jitters. HCA is safe to use, and according to trial human studies, 750 mg of it per day has a appreciable effect, but animals studies indicate that a effective dosage ranges between 3 to 6 grams per day.
In my weight loss process, there came a point when I could not loose another pound, so I started taking 1.5 grams per day, 500 mg half a hour before each meal. Within three weeks I lost another 5 pounds. . .
Chromium Picolinate helps build muscle, lower blood cholesterol levels and optimize blood sugar besides improving energy production and fat burning. It also helps control hunger and your craving for sweets. Chromium is vitally important to our health, but curiously neglected in today’s modern diets, which could be dangerous, since sugar and exercise causes our bodies to use more of the amount of it we generally consume. Daily dosage should be between 100 to 200 micrograms per day.
These two compounds can be found in pill form at any health food or vitamin store. It’s your decision whether to take them or not. If you decide to do so, remember to ask your doctor about them.
About diet pills
I would not and I did not take any over-the-counter diet pills. Although most of them will decrease and control your appetite, you will not be able to take them forever, and if you stop your appetite for fattening foods will almost surely come back. But again, it is your choice. A diet pill will not make you lose weight, it will only suppress your appetite.
About behavior modification
It takes continued effort to lose and keep the weight off, but the effort is well worthwhile. The best way is to learn how to handle the situations that led to overeating in the first place, so your weight loss and control never get away from you. If we can learn to think of what we can eat, and what goodies can be occasionally substituted without increasing the fat or caloric intake, dieting loses its “don’t eat” character and assumes a much more pleasant, positive aspect. Here are some suggestions on how to achieve behavior modification:
a) Keep a food diary and list everything you eat — how much, when and how often. You may be able to spot certain patterns of eating that lead to high fat and caloric intake.
b) Read the food labels! If you do not do so, how will you know what are you eating? How many grams of fat, how many calories, how much sugar, the amount of carbohydrates and protein?
c) If you crave food at a particular time or in certain situations, change your daily schedule. Try to arrange activities where you can’t eat during the “danger” times. The impulse to eat at a specific time may be a conditioned response. If you arrange to be busy at times you ordinarily snack, you may not notice your impulse to eat. Be sure that the activity you chose is an enjoyable one, so it can compete with the urge to eat. Avoid the situations that are obviously tempting. The sight and smell of food are powerful stimuli to eat. For example, if you feel like buying a donut or roll when you pass a bakery, you can avoid the temptation by understanding why you are tempted. Even better, you can avoid the temptation by taking a different route or crossing the street before you get to the bakery.
d) When you eat, make it your only activity. Do not eat and also read, watch TV, or drive a car. Eating should be an isolated activity, completely separated from any other activity that may serve as a cue to eat. Making eating a conscious act — rather than unconscious — will help you concentrate on every bite to savor it and better appreciate taste and texture.
e) Eat slowly. Put your fork down between each bite and swallow your food before picking up your fork again. Take a two-minute break at some point during the meal. By slowing down the eating process, you give your body a chance to respond to the food you’ve eaten. It takes 20 minutes for food to be absorbed and your gastrointestinal tract to signal your brain that you’ve eaten enough. You may feel full on less food.
f) To increase your motivation, take a “before” picture of yourself and look at it now and then; each time you lose a significant amount of weight (10 to 20 pounds), take another picture, compare it to the former one and enjoy the new you.
Foods that will help you lose weight
Some of these foods will trick your body into feeling satisfied with less or no fat and fewer calories because of their taste, texture and density. Others will trigger fat ‘fighting’ mechanisms inside your body, and some will act as all natural diuretics, pushing fat out of your system through your eliminative channels. You should try to eat some of them everyday. Here they are. . .
Sweet potatoes, potatoes, corn, rice, apricots, high-fiber cereals, salsa, radishes, sauerkraut, lettuce (all varieties), asparagus, carrots, cucumbers, endive, beets, broccoli, cabbage, celery, cherries, black and kidney beans, chick peas (garbanzo beans), spinach, lentils, horseradish, melons, onions peas, cabbage, cauliflower, brussels sprouts, pineapple, oranges, apples, grapes, bananas, berries, figs, garlic, tangerine, soybeans, tomatoes and grapefruit.
Eating out
Many restaurants today are sensitive to the changing dietary habits of their patrons and are willing to accommodate their requests. Don’t hesitate to ask how the food is prepared. Also, many places have a lighter meals section on their menu, often listing calories, fat and cholesterol content. There are also health food restaurants available. Do not make eating out a excuse to abandon your diet routine. Call the restaurant in advance to find out what they offer as far as light eating goes. . . even many of the fast food chains have healthier and lighter options. Just limit yourself to these options.
AND IF I DON’T HAVE MUCH WILL POWER ?
One of the major reasons people don’t stay as long as they want and should on a diet is they can’t face the thought of a future without their favorite foods. Sooner or later they cheat, and afterward torment themselves with feelings of failure and guilt. Then they decide they lack willpower and give up their diets in despair.
For these people, I recommend what is known as “Controlled Cheating”, a term conjured up by Larry “Fats” Goldberg, author of “The New Controlled Cheating Weight Loss and Fitness Program”, Andrews and McMeel, 4900 Main St., Kansas City, Missouri 64112. (Mr. Goldberg, the former proprietor of Goldberg’s Pizzerias in New York City, now conducts food and other theme tours of his hometown, Kansas City. He weighs now 160 pounds.)
What Mr. Goldberg calls “Controlled Cheating”, is simply cheating on your diet a day or two each week, and then going back to it. You start by cheating only once a week, and when you reach your ideal weight, you’re allowed two weekly cheating days. The reason this method works with almost everyone is that it takes the guilt out of cheating, because you know the cheating is permitted, and also because you don’t have to give up any of your favorite foods. On your cheating day just have all the goodies you crave for. . . and on the other days use all the common sense eating tips and advice that every weight-loss diet on the market offers, such as eat a low-fat, low-calorie, high-fiber and complex carbohydrate balanced diet, with plenty of starches, fiber, vegetables, fruits and grains. . . cut out the fat, sweets, salt and alcohol as much as possible. Use lean meats, low-fat milk products, unsaturated oils. . . drink lots of water and above all, don’t forget to exercise.
If you decide to use this method, don’t forget to follow the other dietary tips in this manuscript, on handling cravings, eating out, etc. . .
Wrap up
So, there it is, pretty much all the facts and techniques I’ve learned and used to lose over 200 pounds. As I mentioned before, in a year I lost 197 pounds; my blood pressure now is 134 over 84 and my cholesterol is 106. By using the information I put in this manuscript, anyone can lose weight, either following one of the approaches presented or by combining them.
Experiment and find the one that suits you, that you feel most comfortable with. When you find it, follow it. Make it your top priority. Statistical surveys claim that 85 to 95 percent of dieters gain back all the weight they lost and then some, but what they don’t mention is that this high failure rate comes mostly from studies of people in organized weight-loss programs. Many of the most successful dieters, however, lose weight on their own. Hard work and persistence will pay off. You will reach plateaus when it will seem as though you’ll never lose another pound. Stick with your diet plan. Your body will adjust and gradually begin to lose again.
Remember this: It doesn’t matter how well a diet works, if it is not compatible with your lifestyle, you will gain the weight back. Use the technique that applies to your particular case. . . learn to eat only when you’re hungry. . . I started with the high protein diet from the typical weight loss clinic, and from there evolved to a high fiber and carbohydrate, low fat vegetarian diet.
I still eat meat, occasionally, but I limit myself to fish and shell fish and, sometimes, poultry. Beef and pork are out of the question for me, because besides having a high fat content, I don’t want to develop the taste for them again. I exercise regularly, and have lots of fun at it. I’m still losing weight, very slow now, because my body has adjusted to the foods I eat. I’d like to lose another 15 pounds, but I know now that this will not be a problem.
It doesn’t take me any effort to eat what I have to and to avoid the foods I used to consume before. In fact, I really like the foods I eat, and always come up with new recipes and ways to prepare and cook it. I broke the spell. I’m free. If you use the information here and achieve the results you’d hoped for, I’d like to hear from you.
August 16, 2009
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