by maryrose spence bhsc registered dietitian...- large, quick, easy weight loss - in reality they...
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By MaryRose Spence BHSc Registered Dietitian
Eat, drink and lose weight… forever!
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- Large, quick, easy weight loss
- In reality they deliver very little
- 65% of the New Zealand adult
population is overweight or obese
The Promise of Diets
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The obvious problems with ‘diets’
- Temporary changes that don’t offer long term
results
- Often categorize foods into ‘good’ or ‘bad’
- Success often measured by the number on the
scales
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Take 2 men …
- Same age
- Same height
- Both weigh120kg
However…
- One is an All Black – well muscled and with a low
body fat
- The other is a gentleman with a sedentary lifestyle – a
lower muscle mass and a higher body fat
- Quite different body makeups – but on paper
they are treated the same!
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The emphasis with weight loss has always been on
how much body fat you have.
However muscle mass is what determines your
metabolic rate, or the size of your engine.
A higher muscle mass uses fuel or food faster
A lower muscle mass or a smaller engine means you
need to be smart with your portions
- there is no ‘one size diet’ fits all
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Once you understand you body makeup – you
can match your food choices to it.
Where do you find the truth about foods for
weight loss?
Many of the generalised messages on ‘healthy
food’ choices are not always ‘weight loss’ food
choices.
Strong emphasis on calories and kilojoules
provided by foods…
But we also need to understand how foods fuel
us and how long they last with us depending on
our body makeup.
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Carbohydrates
• Digested and absorbed fairly quickly
• Provide us with energy that lasts 2 – 2 ½ hours
• Part of a meal, rather than a meal on its own
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Protein
• Take longer to be digested and absorbed
• Provide energy 2 – 2 ½ hours after they have been eaten
• Protein provides a back up energy or a longer lasting fuel
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Breakfast Lunch Dinner
Protein
Carbohydrate
L
E
V
E
L
O
F
H
U
N
G
E
R
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Fats and Oils
All fats and all oils are high in kilojoules
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• 3 meals per day
• Evenly spaced over the day
• Evening meal ideally by 7.30pm
Meals
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Supports for good appetite control
- Exercise – short and brisk – walking
- Hydration – 1.5L water – taken over the day
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Who are you feeding?
High body fat with a high muscle mass •Carbohydrate and protein at a meal otherwise will get too hungry
•Regular meal times are important for this person
•Too much exercise may just stimulate an appetite
High body fat with a low muscle mass •Very careful and aware of portions
•Emphasis on greens to add chunk and fullness to meals
•Have to exercise probably daily
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By MaryRose Spence BHSc Registered Dietitian
www.weightwise.co.nz 0800WEIGHT
Eat, drink and lose weight… forever!