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Pretty neat research on over eating, weight gain with food variety, portions, etc.



 
 
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  #1  
Old January 29th, 2007, 08:05 PM posted to alt.support.diet.low-calorie
Caleb
external usenet poster
 
Posts: 434
Default Pretty neat research on over eating, weight gain with food variety, portions, etc.

http://jn.nutrition.org/cgi/reprint/132/12/3830S.pdf

Pretty neat little study discussing variety of foods, portion size,
etc., on overeating. Sure makes sense to me! The greater the variety
of foods, the greater the likelihood to overeat. True for animals
(short-term animal studies show about 25% increase in calories) and
also in a group of younger men (not true for a group of older men who
may have been consciously limiting their food intake).

Also snacking, restaurant eating, liquid calories are discussed.

This is one of the reasons I don't want to try a variety of new foods
-- I will find many I want to eat more of than I should.

Yours,

Caleb

  #2  
Old January 29th, 2007, 08:09 PM posted to alt.support.diet.low-calorie
Caleb
external usenet poster
 
Posts: 434
Default Pretty neat research on over eating, weight gain with food variety, portions, etc.



On Jan 29, 11:05 am, "Caleb" wrote:
http://jn.nutrition.org/cgi/reprint/132/12/3830S.pdf

Pretty neat little study discussing variety of foods, portion size,
etc., on overeating. Sure makes sense to me! The greater the variety
of foods, the greater the likelihood to overeat. True for animals
(short-term animal studies show about 25% increase in calories) and
also in a group of younger men (not true for a group of older men who
may have been consciously limiting their food intake).

Also snacking, restaurant eating, liquid calories are discussed.

This is one of the reasons I don't want to try a variety of new foods
-- I will find many I want to eat more of than I should.

Yours,

Caleb


Here's another neat study from WebMD:

Why We Eat So Much at Buffet Tables

We succumb to food variety, toss weight loss out the window

By Jeanie Lerche Davis
WebMD Medical News

Reviewed By Brunilda Nazario, MD

May 14, 2004 -- Heard of the "see-food diet?" In fact, visual aspects
of food -- not just willpower -- figure into how much we eat, a new
study shows. It's why, at potlucks and buffet lines, our weight-loss
plans go out the window.

It's why mom always said: "Your eyes are bigger than your stomach."

Face it; a buffet table can lure us into eating more than normal.
Really, that's what research has shown. The visual aspect of it all --
how food is displayed and the variety of colors -- is the subject of a
new study appearing in the Journal of Consumer Research.

These little-understood cues can lead people to overindulge (and
forget weight loss) without realizing why they are, writes researcher
Barbara E. Kahn, PhD, with the University of Pennsylvania.

"Indeed, unless one is physically stuffed with food, he or she can
always make room for more," she writes. "While physiological factors
(such as hunger) can account for some differences in consumption, it
is becoming increasingly evident that environmental contextual cues
can also influence consumption."

Food packaging, shape, volume -- they all contribute to how much we
eat, she explains. Variety also plays a big role. If we're given three
flavors of yogurt to eat, we'll eat 23% more yogurt than if given one
flavor, research has shown.

Because of it, we're a nation of overweight people trying to figure
out a magic weight-loss secret.

Jelly Beans, M&Ms, and You

To further investigate how variety affects food intake, Kahn and her
colleague conducted six experiments. Among them:

The jelly bean experiment: The 91 adults in this study were offered
jelly beans as a thank you for participating in a PTA project. Each
was randomly offered four different assortments of jelly beans --
composed of six, colored flavors.

When the six flavors were organized in bowls, either as single-
flavored jelly beans or combined. The researchers found that the
parents tended to eat more of the jelly beans as the variety of the
jelly beans increase in the bowls.

The M&M experiment: A group of 105 adults were given 16-ounce bowls of
M&Ms to eat while watching a television pilot show. They were told to
eat as many as they wanted. Some bowls contained 10 different colors
of M&Ms; some bowls had seven colors. The participants that had M&M
bowls with 10-colors ate more M&Ms than the group that had bowls that
contained only seven colors of M&Ms.

All six experiments showed researchers that not just variety -- but
the perception of variety -- affects how much we eat.

The Eyes Are Tricksters
"People eat with their eyes, and their eyes trick their stomachs," co-
researcher Brian Wansink, PhD, with the University of Illinois at
Urbana-Champaign. "If we think there's more variety in a candy dish or
on a buffet table, we will eat more. The more colors we see, the more
we eat," he says in a news release.

In a previous study, Wansink found that moviegoers given an extra-
large bucket of popcorn will eat up to 50% more than if given a
smaller container -- even if the popcorn is stale.

Office employees will eat more if food is nearby, if a package is
open, or if a container is clear rather than opaque.

"Many of us are reasonably diligent about what we eat, but we don't
put that much thought into how much we eat," says Wansink. "People may
decide to eat grapes instead of potato chips because it's healthier.
Once they make that initial choice, they tend not to monitor how much
they eat. And a pound of grapes isn't calorie-free."

Eating 100 fewer calories in a day might help us lose 10 pounds by
year's end -- rather than gaining that much weight, he explains.
"Small factors, like the type of candy bowl in your office, might add
five more Hershey's kisses a day to your diet." That's 125 calories a
day -- but it adds up over time.

If weight loss is the goal:

* At buffets and potlucks, keep no more than two foods on your
plate at one time.
* If you're setting up a buffet line, give dieters a break: Don't
put out multiple bowls of the same food.
* Don't cram buffet tables with too many different items.
* Arrange fruits and vegetables in less-organized patterns -- to
stimulate appetites.

SOURCES: Kahn, B. Journal of Consumer Research, March 2004; vol. 30:
pp 519-533. News release, University of Illinois at Urbana-Champaign.

©1996-2005 WebMD Inc. All rights reserved.

So, for me no more than two foods on plate at buffets, potlucks, etc.

Yours,

Caleb

  #3  
Old January 31st, 2007, 08:08 PM posted to alt.support.diet.low-calorie
Caleb
external usenet poster
 
Posts: 434
Default Pretty neat research on over eating, weight gain with food variety, portions, etc.

On Jan 29, 11:09 am, "Caleb" wrote:
On Jan 29, 11:05 am, "Caleb" wrote:



http://jn.nutrition.org/cgi/reprint/132/12/3830S.pdf


Pretty neat little study discussing variety of foods, portion size,
etc., on overeating. Sure makes sense to me! The greater the variety
of foods, the greater the likelihood to overeat. True for animals
(short-term animal studies show about 25% increase in calories) and
also in a group of younger men (not true for a group of older men who
may have been consciously limiting their food intake).


Also snacking, restaurant eating, liquid calories are discussed.


This is one of the reasons I don't want to try a variety of new foods
-- I will find many I want to eat more of than I should.


Yours,


Caleb


Here's another neat study from WebMD:

Why We Eat So Much at Buffet Tables

We succumb to food variety, toss weight loss out the window

By Jeanie Lerche Davis
WebMD Medical News

Reviewed By Brunilda Nazario, MD

May 14, 2004 -- Heard of the "see-food diet?" In fact, visual aspects
of food -- not just willpower -- figure into how much we eat, a new
study shows. It's why, at potlucks and buffet lines, our weight-loss
plans go out the window.

It's why mom always said: "Your eyes are bigger than your stomach."

Face it; a buffet table can lure us into eating more than normal.
Really, that's what research has shown. The visual aspect of it all --
how food is displayed and the variety of colors -- is the subject of a
new study appearing in the Journal of Consumer Research.

These little-understood cues can lead people to overindulge (and
forget weight loss) without realizing why they are, writes researcher
Barbara E. Kahn, PhD, with the University of Pennsylvania.

"Indeed, unless one is physically stuffed with food, he or she can
always make room for more," she writes. "While physiological factors
(such as hunger) can account for some differences in consumption, it
is becoming increasingly evident that environmental contextual cues
can also influence consumption."

Food packaging, shape, volume -- they all contribute to how much we
eat, she explains. Variety also plays a big role. If we're given three
flavors of yogurt to eat, we'll eat 23% more yogurt than if given one
flavor, research has shown.

Because of it, we're a nation of overweight people trying to figure
out a magic weight-loss secret.

Jelly Beans, M&Ms, and You

To further investigate how variety affects food intake, Kahn and her
colleague conducted six experiments. Among them:

The jelly bean experiment: The 91 adults in this study were offered
jelly beans as a thank you for participating in a PTA project. Each
was randomly offered four different assortments of jelly beans --
composed of six, colored flavors.

When the six flavors were organized in bowls, either as single-
flavored jelly beans or combined. The researchers found that the
parents tended to eat more of the jelly beans as the variety of the
jelly beans increase in the bowls.

The M&M experiment: A group of 105 adults were given 16-ounce bowls of
M&Ms to eat while watching a television pilot show. They were told to
eat as many as they wanted. Some bowls contained 10 different colors
of M&Ms; some bowls had seven colors. The participants that had M&M
bowls with 10-colors ate more M&Ms than the group that had bowls that
contained only seven colors of M&Ms.

All six experiments showed researchers that not just variety -- but
the perception of variety -- affects how much we eat.

The Eyes Are Tricksters
"People eat with their eyes, and their eyes trick their stomachs," co-
researcher Brian Wansink, PhD, with the University of Illinois at
Urbana-Champaign. "If we think there's more variety in a candy dish or
on a buffet table, we will eat more. The more colors we see, the more
we eat," he says in a news release.

In a previous study, Wansink found that moviegoers given an extra-
large bucket of popcorn will eat up to 50% more than if given a
smaller container -- even if the popcorn is stale.

Office employees will eat more if food is nearby, if a package is
open, or if a container is clear rather than opaque.

"Many of us are reasonably diligent about what we eat, but we don't
put that much thought into how much we eat," says Wansink. "People may
decide to eat grapes instead of potato chips because it's healthier.
Once they make that initial choice, they tend not to monitor how much
they eat. And a pound of grapes isn't calorie-free."

Eating 100 fewer calories in a day might help us lose 10 pounds by
year's end -- rather than gaining that much weight, he explains.
"Small factors, like the type of candy bowl in your office, might add
five more Hershey's kisses a day to your diet." That's 125 calories a
day -- but it adds up over time.

If weight loss is the goal:

* At buffets and potlucks, keep no more than two foods on your
plate at one time.
* If you're setting up a buffet line, give dieters a break: Don't
put out multiple bowls of the same food.
* Don't cram buffet tables with too many different items.
* Arrange fruits and vegetables in less-organized patterns -- to
stimulate appetites.

SOURCES: Kahn, B. Journal of Consumer Research, March 2004; vol. 30:
pp 519-533. News release, University of Illinois at Urbana-Champaign.

©1996-2005 WebMD Inc. All rights reserved.

So, for me no more than two foods on plate at buffets, potlucks, etc.

Yours,

Caleb


Here's another interesting bit of research -- I'd be interesting in
good counter-studies.

**********************
Study Says Weight Loss Beats Exercise to Lower Heart Risks

* Print
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Article Tools Sponsored By
By JANE E. BRODY
Published: December 27, 1995

Losing weight may be more effective than aerobic exercise in helping
obese men reduce their risk of heart disease, a new study has found.

The study, conducted over nine months among 170 middle-aged and older
men, found that a 10 percent reduction in weight was more likely than
an exercise program to improve blood pressure readings, cholesterol
levels and the body's ability to process blood sugar, all of which
influence coronary risk.

The researchers, led by Dr. Leslie I. Katzel at the University of
Maryland School of Medicine, concluded that "weight loss is the
preferred treatment to improve coronary artery disease risk factors in
overweight, middle-aged and older men."

However, in an editorial accompanying the report today in The Journal
of the American Medical Association, Dr. William R. Hazzard noted that
the study was designed to prevent the men who exercised from losing
weight. "American sedentary behavior," Dr. Hazzard wrote, is a primary
cause of acquired obesity and the coronary risk factors that accompany
it. And weight loss without an increase in physical activity is
typically doomed, he said, "too often the first half of a futile
cycle, followed by weight reaccumulation."

A second report in the journal cautioned against ignoring overall
obesity as a coronary risk factor. Lately, concern has been focused on
people who accumulate excess weight around the abdomen, the centrally
obese, who face as much as a threefold increase in coronary risk. But
a study of more than 2,300 men and women in Manitoba found that
"noncentral obesity" is not a benign condition, and in fact may
sometimes be as important and sometimes more important than central
obesity in predicting coronary risk.

In the study, both noncentral obesity and central obesity were
associated with higher blood pressure and cholesterol levels.
"Noncentrally obese individuals require continued health education to
reduce weight," the researchers, Dr. T. Kue Young and Dr. Dale E.
Gelskey of the University of Manitoba in Winnipeg, concluded.

In most studies, efforts at weight loss have been most likely to
produce long-lasting results when pounds were shed by eating less and
exercising more. A regular program of aerobic exercise can raise the
metabolic rate, and thus increase the number of calories used, both
during the activity and between exercise sessions. Exercise also helps
to relieve emotional stresses that prompt many people to overeat.

In the Baltimore study, however, the researchers were trying to
isolate the separate effects of weight loss and exercise on reducing
coronary risk. Therefore, the men who were assigned to the exercise
program were instructed to eat more to maintain their prestudy degree
of overweight.

The study involved healthy men who had no evidence of heart disease,
hypertension, diabetes or abnormal cholesterol levels. It compared two
highly touted approaches to reducing coronary risk: lowering the men's
weight by 10 percent through a diet that cut their daily intake by 300
to 500 calories, and participating in a three-day-a-week exercise
program that increased their aerobic capacity by at least 10 percent.

The 44 participants who completed the weight-loss program lost an
average of about 20 pounds and experienced significant improvements in
blood pressure, cholesterol levels and sugar metabolism. The 49 men
who completed the aerobic exercise program also ended up with lower
blood pressure and an improvement in sugar metabolism and cholesterol
levels, but the changes were less dramatic than those that resulted
from the weight-loss program.

In his editorial, Dr. Hazzard said that those who favored exercise to
reduce coronary risk "should not be discouraged by these results." He
noted that both weight reduction and exercise lowered coronary risk.

 




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