Trying to lose weight? Keep a food diary
A study published in the Journal of the Academy of Nutrition and Dietetics found women who kept a food journal lost more weight over a year long period. The study participants were given the following tips for keeping a food journal:
- Be honest - record everything you eat
- Be accurate - measure portions
- Be complete - include details of food peparation, addition of condiments etc
My favourite online food diary is 'My Fitness Pal'. This is also available as a phone app for logging your meals on-the-go.
Are all calories equal?
You have probably heard this before... calories in = calories out. A recent study published in the Journal of the American Medical Association shows that not all calories are equal.
In this study, participants were put on either a low fat diet, a low carbohydrate diet or a low glycaemic index diet with moderate fat and carbohydrate. Participants on the low glycaemic index diet developed a higher metabolism than those on the low fat diet and low carbohydrate diet. The low fat diet and low carbohydrate diet also had a worse effect on heart disease risk factors such as cholesterol and inflammatory markers.
What's the take home message? For the best long term weight management, avoid diets that severely restrict any major nutrient such as fat or carbohydrate. Instead focus on reducing high glycaemic index carbohydrates like white bread, white rice and processed, high-sugar foods.
Eggs for Breakfast
A recent study shows eating eggs for breakfast can reduce the number of calories you eat at the next meal. In the study, half of the participants were given eggs for breakfast while the others were given cereal. It was found those who had eaten eggs for breakfast ate less at the next meal. They had increased leves of the hormone PYY (our 'fullness' hormone) and reduced levels of ghrelin (our 'hunger' hormone).