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December 2008
Eating slowly may have benefits for weight loss
A recent study showed the quicker you eat, the less likely you are to notice how much you eat, meaning you could be taking in more kilojoules than you think! It seems speed eaters may also be unaware of how full they feel afterwards, two factors that ultimately affect the body’s ability to maintain, lose or gain weight.
The study assessed the impact of eating slowly compared to eating quickly on feelings of fullness among 30 healthy subjects. The participants were free to choose as much food as they wanted within a set time period.
When eating quickly, the subjects ate more but didn’t feel as full as the slow eaters. Eating slowly led to a significant decrease in energy (kilojoule) intake of around 300 kilojoules, and satiety was higher at the end of the meal.
Take-home message: Enjoy your food! Pace yourself and eat in a relaxed environment with minimal distractions.
Source: Journal of the American Dietetic Association, July 2008
There are many factors that affect what and how we eat – have your say in our new poll on the environmental impact of food.
Exercise and metabolism: feel the burn
A recent web poll conducted by Food & Nutrition Australia shows two thirds of people have the right idea about the role of exercise in relation to daily kilojoule needs. When asked whether you need to burn off everything you eat through exercise, 67% correctly said no – you don’t!
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The amount of kilojoules your body burns at any given time is primarily determined by your resting metabolic rate (RMR). RMR refers to the number of kilojoules your body needs to perform vital functions daily like pump blood, breathe, deliver fuel to cells and keep your organs working effectively. This accounts for 50-75% of your daily kilojoule needs meaning you don’t need to burn up everything you eat through exercise! While your RMR is mostly genetic, you can influence the total amount of energy you burn in a day by making smart lifestyle choices.
These include:
- Exercising regularly and increasing or maintaining muscle mass (muscle burns more energy at rest than fat).
- Eating regularly. This helps keep your digestive system working, therefore boosting your metabolism.
- Avoiding starvation diets. Eating too little causes the body to conserve more energy, therefore slowing your metabolism to compensate for eating less.
| Take-home message: Find out your resting metabolic rate so you can eat according to your energy needs.
Food & Nutrition Australia offers a simple metabolism test which determines how many kilojoules you need in a day to maintain, gain or lose weight. Your metabolic rate is unique to you and is an important piece of information in a successful weight management plan.
Book your metabolism test today!
Source: Keim NL, et.al. Journal of the American Dietetic Association 2004;104:1398-409
High protein diet helps the body to burn fat
A new Australian study has shown that among overweight and obese people, choosing a low kilojoule eating plan based on higher protein meals improves the body’s ability to burn fat, which may in turn help with weight loss.
The eighteen study participants were provided with high protein meals that contained carbohydrate foods with either a high glycemic index (GI) or a low GI. All meals contained the same amount of kilojoules and were provided on separate occasions. After eating each meal, the amount of kilojoules subjects burnt up was measured.
Consuming the higher protein meal plans led to greater levels of fat burning than regular lower protein meals. These higher protein plans included an omelette for breakfast, and a beef and salad sandwich with a tub of low-fat yoghurt for lunch.
Take-home message: Including more protein-rich foods like lean red meat, eggs, chicken and fish, legumes, nuts and reduced-fat dairy foods into your healthy eating or weight loss plan may assist your body to burn more fat. Ask your dietitian for further advice tailored to your specific lifestyle and health goals.
Source: Nutrition & Dietetics, December 2008
Brisk walk can help reduce chocolate cravings
A US study has shown that walking for just fifteen minutes can help reduce chocolate cravings. After 3 days without any chocolate, 25 regular chocolate eaters either took a brisk walk or performed a sedentary activity, and afterwards completed tasks to rate their chocolate urges. Cravings were reduced during the walk and for at least ten minutes afterwards, and chocolate urges associated with usual eating behaviours like opening a chocolate bar were also reduced in the walking group.
The researchers suggest that exercise affects brain chemicals that help to regulate mood and food cravings, much like other addictions.
Take-home message: Before you eat that chocolate bar, consider if you really want it or if you are eating in response to boredom or emotions. If the latter is true, grab your walking shoes and head out the door instead!
Source: Appetite, September 2008 (ePub ahead of print)
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