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Healing Kitchen

Weight Management

Although fad diets and weight loss products may promise fast, effortless dieting success, there are no magic bullets for long-term weight reduction. Increased physical activity and healthy, low calorie eating habits are key to weight control. For permanent weight loss, aim for a one to two pound loss each week.

To reduce caloric intake, select small portions of food and eat slowly. If you eat too quickly, your brain might not get the message that your stomach is full until after you have overeaten.

Limit your intake of calorie-dense foods, including sweets and oils. Instead, choose foods that are bulked up with water (such as low fat soup) or fiber. Be sure to gradually increase your fiber intake over a period of two weeks because sudden increases in fiber can lead to abdominal discomfort. Also drink plenty of water because fiber requires fluids to be effective.

High fiber foods satisfy your appetite faster at mealtime, diminish hunger between meals, and reduce caloric intake throughout the day. Fiber is abundant in unprocessed complex carbohydrates and studies report that people who fill up on low fat complex carbohydrates tend to have healthier body weights.

Promising research also suggests that eating calcium-rich foods and drinking green tea may help prevent weight gain. The robust phytochemicals in green tea are under review for their potential to accelerate metabolism and to enhance fat oxidation (the burning of body fat).

Mega-Recipes
We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

calcium
According to research, consuming at least 1,000 milligrams of calcium per day is associated with lower body fat and body weight. Although the mechanism is unclear, preliminary findings indicate that calcium may suppress certain hormones that store body fat.
Leading Food Sources of calcium: Broccoli, Bok choy, Amaranth, Salmon, Soybeans, Yogurt, Milk, Kale, Tofu, Cheese, fresh, Beans, dried

complex carbohydrates
Population studies suggest that consuming a diet rich in unprocessed complex carbohydrates—fruits, vegetables, and whole grains—contributes to a healthy body weight. Compared with high calorie foods, complex carbohydrates supply a wealth of nutrients and a lot of volume for fewer calories.
Leading Food Sources of complex carbohydrates: Broccoli, Squash, winter, Pasta, wheat, Blackberries, Potatoes, Rice, brown

fiber, insoluble
By absorbing water in the digestive tract, insoluble fiber causes feelings of fullness and helps curb overeating. Insoluble fiber may also prevent the absorption of small amounts of fat and protein from food, thus lowering total caloric intake.
Leading Food Sources of fiber, insoluble: Figs, Prunes, Beans, dried, Wheat, Raisins & Currants, Peas, fresh, Rice, brown

fiber, soluble
Soluble fiber may delay hunger pangs by slowing the digestion of food and regulating levels of blood sugar.
Leading Food Sources of fiber, soluble: Carrots, Beans, dried, Oats, Apples, Peas, fresh, Barley

Date Published: 05/03/2005
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