Article on "calorie-density"

You've ever wondered why some people are skinny while you have a belly
while not eating that much? Does that article have the answer to my
question?

In the next few days I'll be watching at the cafeteria in my workplace
to see what those "skinny bitches" and the "fatties" eat. I'll provide
you with a complete report. As far as I can remember, they were eating
vegetables... I'll look forward to find out. I'm wondering if such a
"survey" has been done.

QUOTE

Whether consciously or not, many thin people follow the strategy of
starting out with a sizable soup or salad, which leads them to eat
less for the rest of the meal.

UNQUOTE

http://www.cnn.com/2007/LIVING/wayof...ets/index.html

Here are some secrets on how some people get thin and stay thin.

Thin people favor bulky foods

Barbara Rolls, a professor of nutrition at Pennsylvania State
University, has done extensive research on "calorie density," or the
ratio of calories to the weight of food.

Simply put, foods with a high water content -- fruits, vegetables,
water-based soups and stews, and cooked whole grains -- are low in
calories but satiating. Most also contain lots of fiber (an apple has
three grams; one cup of cooked barley has six), which fills you up.

Whether consciously or not, many thin people follow the strategy of
starting out with a sizable soup or salad, which leads them to eat
less for the rest of the meal. One Rolls-led study found that subjects
who began a meal with a low-calorie salad -- about 100 calories for
three cups -- were more likely to eat fewer total calories.

"It subtracted about 12 percent of the calories from the meal," she
says. Foods with a lot of water, she adds, "can help you perceive that
you've eaten more." Drinking water with a meal, Rolls has found,
doesn't have the same effect.

Thin people watch portion sizes

No, most thin individuals don't travel with a food scale and measuring
cups or demand fat-gram counts from waiters. But to keep an eye on
what they eat without being obsessive, many focus on filling their
plates with mostly fruits, vegetables, and lean protein.

"No one ever got fat from a grilled shrimp," says Stephen Gullo,
Ph.D., a psychologist and the author of "The Thin Commandments Diet."

They also use strategies such as buying just a single serving's worth
of food, eating portion-controlled frozen meals, passing up gargantuan-
portion family-style restaurants, and using smaller-than-normal
plates.

The National Weight Control Registry (NWCR), an ongoing study of how
more than 5,000 people keep off the weight they've lost long-term, has
found that successful weight maintainers tend to eat five small meals
a day rather than three squares, which may make it easier to scale
down portions.

Thin people can put themselves first

For five years, Anne Fletcher, a registered dietitian and the author
of "Thin for Life." worked in an obesity clinic.

"So often the women I saw were people who refused to take time for
themselves," she recalls. "Their whole lives were spent giving,
giving, giving -- which women tend to do anyway, but it was really to
a fault. Sometimes you need to put yourself first."

Thin women prioritize eating right, exercising regularly, and reducing
stress -- all of which are conducive to staying slim. Fletcher
confesses to missing the occasional Little League game to work out but
contends that such behavior shouldn't induce guilt. Rather, it's about
taking care of yourself. "When people take the reins, they realize
that the solution to weight control is inside them, not in some magic
potion or fad diet that their mother or sister is on."

Thin people have thin parents

And genes are only partially responsible. "Perhaps 30 percent of being
thin is genetic -- the rest is environment," says James O. Hill,
Ph.D., director of the Center for Human Nutrition at the University of
Colorado Health Sciences Center, in Denver, and cofounder of the
NWCR.

If you're raised playing sports and eating healthy, unprocessed foods,
chances are you'll continue those habits into adulthood, significantly
raising your odds of staying slim.

Holly Johnson, age 45, a co-owner of a Sarasota, Florida--based
marketing and public-relations firm and the mother of an eight-year-
old, describes her father as a "beanpole" and says her mother still
weighs "within three pounds of what she did when she married my dad."

But while genetics were clearly in her favor, Johnson credits
healthful home-cooked meals for creating a model of good eating that
helps her maintain her weight. "We always had breakfast and dinner
together," she says. "I was brought up with family meals, and now my
family sits down every night and lights candles. Dining and healthy
eating are important to me."

Thin people don't skip meals

Slender people don't drop everything to eat the minute their stomach
starts to rumble, but they don't let themselves get famished, either.

"In my work with over 15,000 patients, the number one behavior that
leads people to lose control is skipping meals," psychologist Stephen
Gullo says.

Why? Being ravenous makes you much less likely to control impulses to
overeat.

Alice O'Neill, a trim 40-year-old playwright in Brooklyn, is quite
familiar with this phenomenon. "Skipping meals can be deadly for me,
because I do get really hungry and I don't bear the pain of hunger
well," she says. "And if I'm hungry, I'll eat anything, and too much
of it. Sometimes I use hunger as an excuse to eat things that aren't
good for me, like pizza and French fries."

Thin people limit their options

While everyone needs a variety of foods for optimal nutrition,
professor of nutrition Barbara Rolls's research shows that the more
types of food we have available, the more we tend to eat. It's related
to what's called "sensory-specific satiety" -- meaning our stomachs
and appetites will cry "Uncle!" after we eat a lot of pasta, but if
dessert is pie à la mode, suddenly we'll find just enough room to
partake.

"What happens during a meal of many different foods or courses is that
we experience satiety for each food as we eat it," says Rolls, who is
also the author of "The Volumetrics Eating Plan." "But we are still
'hungry' for foods we haven't eaten yet, particularly those that have
different tastes, aromas, shapes, textures, and other sensory
properties."

Still, Rolls would never recommend severely limiting the number or
types of food in an effort to stay slim. "People should increase the
variety of low-calorie-dense foods they eat -- such as vegetables,
fruit, and soup -- to get the nutrients they need," she says. E-mail
to a friend

Copyright 2007 Time Inc. All rights reserved.

Yeah, right...

On Dec 31 2007, 8:42*pm, "
wrote:
You've ever wondered why some people are skinny while you have a belly
while not eating that much? Does that article have the answer to my
question?

In the next few days I'll be watching at the cafeteria in my workplace
to see what those "skinny bitches" and the "fatties" eat. I'll provide
you with a complete report. As far as I can remember, they were eating
vegetables... I'll look forward to find out. I'm wondering if such a
"survey" has been done.

QUOTE

Whether consciously or not, many thin people follow the strategy of
starting out with a sizable soup or salad, which leads them to eat
less for the rest of the meal.

UNQUOTE

http://www.cnn.com/2007/LIVING/wayof....secrets/index....

Here are some secrets on how some people get thin and stay thin.

Thin people favor bulky foods

Barbara Rolls, a professor of nutrition at Pennsylvania State
University, has done extensive research on "calorie density," or the
ratio of calories to the weight of food.

Simply put, foods with a high water content -- fruits, vegetables,
water-based soups and stews, and cooked whole grains -- are low in
calories but satiating. Most also contain lots of fiber (an apple has
three grams; one cup of cooked barley has six), which fills you up.

Whether consciously or not, many thin people follow the strategy of
starting out with a sizable soup or salad, which leads them to eat
less for the rest of the meal. One Rolls-led study found that subjects
who began a meal with a low-calorie salad -- about 100 calories for
three cups -- were more likely to eat fewer total calories.

"It subtracted about 12 percent of the calories from the meal," she
says. Foods with a lot of water, she adds, "can help you perceive that
you've eaten more." Drinking water with a meal, Rolls has found,
doesn't have the same effect.

Thin people watch portion sizes

No, most thin individuals don't travel with a food scale and measuring
cups or demand fat-gram counts from waiters. But to keep an eye on
what they eat without being obsessive, many focus on filling their
plates with mostly fruits, vegetables, and lean protein.

"No one ever got fat from a grilled shrimp," says Stephen Gullo,
Ph.D., a psychologist and the author of "The Thin Commandments Diet."

They also use strategies such as buying just a single serving's worth
of food, eating portion-controlled frozen meals, passing up gargantuan-
portion family-style restaurants, and using smaller-than-normal
plates.

The National Weight Control Registry (NWCR), an ongoing study of how
more than 5,000 people keep off the weight they've lost long-term, has
found that successful weight maintainers tend to eat five small meals
a day rather than three squares, which may make it easier to scale
down portions.

Thin people can put themselves first

For five years, Anne Fletcher, a registered dietitian and the author
of "Thin for Life." worked in an obesity clinic.

"So often the women I saw were people who refused to take time for
themselves," she recalls. "Their whole lives were spent giving,
giving, giving -- which women tend to do anyway, but it was really to
a fault. Sometimes you need to put yourself first."

Thin women prioritize eating right, exercising regularly, and reducing
stress -- all of which are conducive to staying slim. Fletcher
confesses to missing the occasional Little League game to work out but
contends that such behavior shouldn't induce guilt. Rather, it's about
taking care of yourself. "When people take the reins, they realize
that the solution to weight control is inside them, not in some magic
potion or fad diet that their mother or sister is on."

Thin people have thin parents

And genes are only partially responsible. "Perhaps 30 percent of being
thin is genetic -- the rest is environment," says James O. Hill,
Ph.D., director of the Center for Human Nutrition at the University of
Colorado Health Sciences Center, in Denver, and cofounder of the
NWCR.

If you're raised playing sports and eating healthy, unprocessed foods,
chances are you'll continue those habits into adulthood, significantly
raising your odds of staying slim.

Holly Johnson, age 45, a co-owner of a Sarasota, Florida--based
marketing and public-relations firm and the mother of an eight-year-
old, describes her father as a "beanpole" and says her mother still
weighs "within three pounds of what she did when she married my dad."

But while genetics were clearly in her favor, Johnson credits
healthful home-cooked meals for creating a model of good eating that
helps her maintain her weight. "We always had breakfast and dinner
together," she says. "I was brought up with family meals, and now my
family sits down every night and lights candles. Dining and healthy
eating are important to me."

Thin people don't skip meals

Slender people don't drop everything to eat the minute their stomach
starts to rumble, but they don't let themselves get famished, either.

"In my work with over 15,000 patients, the number one behavior that
leads people to lose control is skipping meals," psychologist Stephen
Gullo says.

Why? Being ravenous makes you much less likely to control impulses to
overeat.

Alice O'Neill, a trim 40-year-old playwright in Brooklyn, is quite
familiar with this phenomenon. "Skipping meals can be deadly for me,
because I do get really hungry and I don't bear the pain of hunger
well," she says. "And if I'm hungry, I'll eat anything, and too much
of it. Sometimes I use hunger as an excuse to eat things that aren't
good for me, like pizza and French fries."

Thin people limit their options

While everyone needs a variety of foods for optimal nutrition,
professor of nutrition Barbara Rolls's research shows that the more
types of food we have available, the more we tend to eat. It's related
to what's called "sensory-specific satiety" -- meaning our stomachs
and appetites will cry "Uncle!" after we eat a lot of pasta, but if
dessert is pie à la mode, suddenly we'll find just enough room to
partake.

"What happens during a meal of many different foods or courses is that
we experience satiety for each food as we eat it," says Rolls, who is
also the author of "The Volumetrics Eating Plan." "But we are still
'hungry' for foods we haven't eaten yet, particularly those that have
different tastes, aromas, shapes, textures, and other sensory
properties."

Still, Rolls would never recommend severely limiting the number or
types of food in an effort to stay slim. "People should increase the
variety of low-calorie-dense foods they eat -- such as vegetables,
fruit, and soup -- to get the nutrients they need," she says. E-mail
to a friend

Copyright 2007 Time Inc. All rights reserved.

Yeah, right...

There is something to your idea. A few years ago, I had a nutrition
lecture in school and the nutritionist asked everyone who drank coffee
to stand up. Then asked those who used sugar to remain standing and
the others to sit down. Then she asked those who did not take cream
to sit down. All the people who remained standing were overweight by
at least a little. Other anecdotal evidence of course is buffets. Now
I go to buffets too, but I only eat the salads without dressing.
Nobody else around does this and guess what. Almost everyone I see is
overweight, many by a factor of 2. I mean when you eat 6 pieces of
pizza, salads with 6 tablespoons of ranch dressing, and cinnamon rolls
for dessert, something's gonna happen to the waistline.

I often do my crosswords in a McDonalds in the morning after I work
out, and there is this old guy there who I occasionally sit with. He
is in his 70's, but fairly thin, yet I see him eat those terrible
McDonalds breakfasts...hashbrowns, eggs, pancakes, syrup, + something
else I think. Anyway, I asked him how he stays so thin, and he said he
eats this big breakfast, a light lunch and nothing else all day, so
there could be extenuating circumstances to someone who you only
observe (over)eating on one occasion. Still, I will be curious to see
your report. dkw

wrote in message
...

After about 2 weeks the body adjusts to the caloric density of foods. High
caloric density foods are just fine. Eating small portions becomes a
natural thing to do.

On 1 jan, 16:03, "Cubit" wrote:
wrote in message

...

After about 2 weeks the body adjusts to the caloric density of foods. *High
caloric density foods are just fine. *Eating small portions becomes a
natural thing to do.

I'm disappointed.

On 1 jan, 07:54, " wrote:

There is something to your idea. A few years ago, I had a nutrition
lecture in school and the nutritionist asked everyone who drank coffee
to stand up. Then asked those who used sugar to remain standing and
the others to sit down. Then *she asked those who did not take cream
to sit down. All the people who remained standing were overweight by
at least a little. Other anecdotal evidence of course is buffets. Now
I go to buffets too, but I only eat the salads without dressing.
Nobody else around does this and guess what. Almost everyone I see is
overweight, many by a factor of 2. I mean when you eat 6 pieces of
pizza, salads with 6 tablespoons of ranch dressing, and cinnamon rolls
for dessert, something's gonna happen to the waistline.

I often do my crosswords in a McDonalds in the morning after I work
out, and there is this old guy there who I occasionally sit with. He
is in his 70's, but fairly thin, yet I see him eat those terrible
McDonalds breakfasts...hashbrowns, eggs, pancakes, syrup, + something
else I think. Anyway, I asked him how he stays so thin, and he said he
eats this big breakfast, a light lunch and nothing else all day, so
there could be extenuating circumstances to someone who you only
observe (over)eating on one occasion. Still, I will be curious to see
your report. dkw- Masquer le texte des messages précédents -

Thanks for your reply. Very interesting.

On Jan 1, 12:03*pm, "Cubit" wrote:
wrote in message

...

After about 2 weeks the body adjusts to the caloric density of foods. *High
caloric density foods are just fine. *Eating small portions becomes a
natural thing to do.

Unfortunately, this approach might be settting you up to constipation
and possibly colorectal cancer. The body needs high fiber foods and a
larger amount of food. Sure, you can eat high caloric food, then take
fiber or laxatives to try and offset it, but since the problem is
overeating, most folks here want to eat a lot or they wouldn't be
overweight to begin with. I'm not saying calorie-dense foods are bad,
but that kind of a diet is problematic for many of us if we want to
maintain good digestion and feel like we aren't starving. dkw

wrote in message
...
On Jan 1, 12:03 pm, "Cubit" wrote:
wrote in message

...

After about 2 weeks the body adjusts to the caloric density of foods. High
caloric density foods are just fine. Eating small portions becomes a
natural thing to do.

Unfortunately, this approach might be settting you up to constipation
and possibly colorectal cancer. The body needs high fiber foods and a
larger amount of food. Sure, you can eat high caloric food, then take
fiber or laxatives to try and offset it, but since the problem is
overeating, most folks here want to eat a lot or they wouldn't be
overweight to begin with. I'm not saying calorie-dense foods are bad,
but that kind of a diet is problematic for many of us if we want to
maintain good digestion and feel like we aren't starving. dkw

I've heard that story many times, but in my experience, everything, um, (how
can I say this?) -without extra fiber or any laxatives everything passes
without trouble of any kind. The only difference is that one may go a day
or two without feeling the need to do such things. When the time comes, it
all works out OK in the end.

A few years ago I took some Vicodin (for months), and discovered the
constipation experience. However, that was drug induced.

Cubit wrote:
wrote in message
...
On Jan 1, 12:03 pm, "Cubit" wrote:
wrote in message

...

After about 2 weeks the body adjusts to the caloric density of foods. High
caloric density foods are just fine. Eating small portions becomes a
natural thing to do.

Unfortunately, this approach might be settting you up to constipation
and possibly colorectal cancer. The body needs high fiber foods and a
larger amount of food. Sure, you can eat high caloric food, then take
fiber or laxatives to try and offset it, but since the problem is
overeating, most folks here want to eat a lot or they wouldn't be
overweight to begin with. I'm not saying calorie-dense foods are bad,
but that kind of a diet is problematic for many of us if we want to
maintain good digestion and feel like we aren't starving. dkw

I've heard that story many times, but in my experience, everything, um, (how
can I say this?) -without extra fiber or any laxatives everything passes
without trouble of any kind. The only difference is that one may go a day
or two without feeling the need to do such things. When the time comes, it
all works out OK in the end.

A few years ago I took some Vicodin (for months), and discovered the
constipation experience. However, that was drug induced.


I believe the allegation or theory is that transit time is important and
shorter is better with respect to colon cancer or whatever.

As for constipation, that probably varies among individuals.

On Jan 1, 6:58*pm, "Cubit" wrote:
wrote in message

...
On Jan 1, 12:03 pm, "Cubit" wrote:

wrote in message

...

After about 2 weeks the body adjusts to the caloric density of foods. High
caloric density foods are just fine. Eating small portions becomes a
natural thing to do.

Unfortunately, this approach might be settting you up to constipation
and possibly colorectal cancer. The body needs high fiber foods and a
larger amount of food. Sure, you can eat high caloric food, then take
fiber or laxatives to try and offset it, but since the problem is
overeating, most folks here want to eat a lot or they wouldn't be
overweight to begin with. I'm not saying calorie-dense foods are bad,
but that kind of a diet is problematic for many of us if we want to
maintain good digestion and feel like we aren't starving. dkw

I've heard that story many times, but in my experience, everything, um, (how
can I say this?) -without extra fiber or any laxatives everything passes
without trouble of any kind. *The only difference is that one may go a day
or two without feeling the need to do such things. *When the time comes, it
all works out OK in the end.

A few years ago I took some Vicodin (for months), and discovered the
constipation experience. *However, *that was drug induced.

Milk products like cheese or....milk are especially bad. It's the
calcium that binds you up. Iron is also bad in this regard.

The not going for a day or two isn't good for your digestion. The
stated advantage of fiber is that it causes the digestion to speed up
which means going at least once a day, maybe more. Now the advantage
of that is that it is thought to help prevent colorectol cancers and
constipation. The thing is, there are carcinogens present in the
digested food, so the best thing is to get rid of the digested food as
quickly as possible and out of contact with the insides of your
colon....hence fiber. This is why fiber is recommended and why there
is a decrease in colorectal cancer if high fiber is consumed. Another
advantage of fiber is the lowering of cholesterol and BP. These are
extremely important benefits to many people and judging from the
folks, especially women who have problems with constipation,
inadequate fiber seems to me to be a large problem for many of us,
even though it doesn't sound as though it is for you.

I can't think of any medical reason to eat calorie-dense foods as
opposed to low-calorie foods. Granted, high-cal foods may taste better
to some, but the trade-off seems poor. Heck, I could wolf down all the
calories I need for an entire day in 2 minutes....easily, or I could
enjoy my food, savor it, have a conversation, read a book, etc. and
enjoy the experience along with eating much more (weight-wise) of food
since I eat high-fiber, high-water, low-cal. foods and no calorie-
dense foods whatsoever...ever. dkw

On 2 jan, 07:01, " wrote:
On Jan 1, 6:58*pm, "Cubit" wrote:





wrote in message

...
On Jan 1, 12:03 pm, "Cubit" wrote:

wrote in message

....

After about 2 weeks the body adjusts to the caloric density of foods. High
caloric density foods are just fine. Eating small portions becomes a
natural thing to do.

Unfortunately, this approach might be settting you up to constipation
and possibly colorectal cancer. The body needs high fiber foods and a
larger amount of food. Sure, you can eat high caloric food, then take
fiber or laxatives to try and offset it, but since the problem is
overeating, most folks here want to eat a lot or they wouldn't be
overweight to begin with. I'm not saying calorie-dense foods are bad,
but that kind of a diet is problematic for many of us if we want to
maintain good digestion and feel like we aren't starving. dkw

I've heard that story many times, but in my experience, everything, um, (how
can I say this?) -without extra fiber or any laxatives everything passes
without trouble of any kind. *The only difference is that one may go a day
or two without feeling the need to do such things. *When the time comes, it
all works out OK in the end.

A few years ago I took some Vicodin (for months), and discovered the
constipation experience. *However, *that was drug induced.

Milk products like cheese or....milk are especially bad. It's the
calcium that binds you up. Iron is also bad in this regard.

The not going for a day or two isn't good for your digestion. The
stated advantage of fiber is that it causes the digestion to speed up
which means going at least once a day, maybe more. Now the advantage
of that is that it is thought to help prevent colorectol cancers and
constipation. The thing is, there are carcinogens present in the
digested food, so the best thing is to get rid of the digested food as
quickly as possible and out of contact with the insides of your
colon....hence fiber. This is why fiber is recommended and why there
is a decrease in colorectal cancer if high fiber is consumed. Another
advantage of fiber is the lowering of cholesterol and BP. These are
extremely important benefits to many people and judging from the
folks, especially women who have problems with constipation,
inadequate fiber seems to me to be a large problem for many of us,
even though it doesn't sound as though it is for you.

*I can't think of any medical reason to eat calorie-dense foods as
opposed to low-calorie foods. Granted, high-cal foods may taste better
to some, but the trade-off seems poor. Heck, I could wolf down all the
calories I need for an entire day in 2 minutes....easily, or I could
enjoy my food, savor it, have a conversation, read a book, etc. and
enjoy the experience along with eating much more (weight-wise) of food
since I eat high-fiber, high-water, low-cal. foods and no calorie-
dense foods whatsoever...ever. dkw- Masquer le texte des messages précédents -

- Afficher le texte des messages précédents -

Are there studies showing a relation between obesity and fiber intake?
Well, I guess for anything there is a study that proves it!