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Author: Consumereports editorial team

5 sensible diet tips

    Weight loss coach and author Sally Asher offers her top tips.

    1. Eat nutritious foods

    Eat nutritious foods rather than sugary foods, which produce a rush of energy followed by a crash and, probably, cravings for more sugar.

    2. Give food your full attention

    Make eating an occasion rather than eating on the run or while distracted. Give food your attention when it’s time to eat, notice what it tastes and feels like and when you’ve had enough.

    3. Eat at the table

    Only eat sit down at the table and unplug all electronics.

    4. Fill up on protein

    Include protein at every meal because it is the most satiating food and helps to tide you over to the next meal rather than leaving you seeking an emergency snack.

    5.Go for quality over quantity

    With treats like dessert, welcome them into your life but go for quality over quantity – savouring a little bit of something you genuinely enjoy is far more pleasurable than wolfing down a block or tub of cheap chocolate or ice cream. The key is to embrace it and not buy into any guilt.

    NEXT: 20 ways to stay diet strong>>

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    Expect changes in appetite, taste of food after weight loss surgery

      Changes in appetite, taste and smell are par for the course for people who have undergone Roux-en-Y gastric bypass surgery during which one’s stomach is made smaller and small intestines shortened. These sensory changes are not all negative, and could lead to more weight loss among patients, says Lisa Graham, lead author of a study by researchers from Leicester Royal Infirmary in the UK. Their findings, published in Springer’s journal Obesity Surgery showed that after gastric bypass surgery, patients frequently report sensory changes. Graham and her colleagues say their day-to-day experience with patients who have undergone gastric bypass surgery suggested these changes, but surprisingly little has yet been written about it in scientific literature. To this end, questionnaires were sent out to patients who had undergone the procedure at the University Hospitals of Leicester between 2000 and 2011. In total, 103 patients answered the 33 questions about appetite, taste and smell set to them. Of the respondents, almost all (97 percent) reported changes to their appetite after having the surgery. Their experiences varied, with subjects reporting that their sense of smell and taste were either unchanged, heightened or reduced. Forty-two percent of respondents said their sense of smell changed. Seventy-three percent of patients noted change in the way food tasted, and especially in their sweet and sour palate. Respondents especially noted a change in the taste of chicken, beef, pork, roast meat, lamb or sausages, while fish, fast foods, chocolate, greasy foods, pasta and rice were also high on the list. Three out of every four (73 percent) patients noted that they had developed an aversion to specific foods after the surgery. Meat products topped the list, with one in every three patients steering away from chicken, minced beef, beef steak, sausages, lamb, ham or bacon. Starches such as pasta, rice, bread and pastry and dairy products such as cream, ice cream, cheese and eggs were a no-no for almost 12 percent of respondents. Only 4 percent of respondents reported having an aversion for vegetables, 3 percent for fruit, and 1 percent for tinned fish.

      GSK recalls weight-loss drug Alli in U.S. on tampering concerns

        GlaxoSmithKline is recalling all supplies of its non-prescription weight-loss drug Alli in the United States and Puerto Rico after customers reported finding other pills and tablets in some bottles. The news is a fresh blow for a product once touted as a potential blockbuster but which has had disappointing sales over the years – aggravated, in part, by a separate supply problem two years ago. The British group said it believed that some U.S. bottles of Alli might not contain authentic product, adding that it was working with the U.S. Food and Drug Administration on the retailer-level recall. News that bottles had been tampered with first emerged on Wednesday.

        Pete Evans’ slim food tips

          Learn how to make healthy food choices at restaurants and cafés with Pete Evans’ top tips.

          Pete Evans - Healthy food choices - Women's Health & Fitness

          1. Beware of portion size

          Portion size is extremely important. Humans are often guilty of overeating and eating too fast as well.   

           

          Chocolate-eclairs

          2. Avoid sugar

          I don’t tend to count calories, but I do avoid sugar, whether it be honey, agave or anything that says ‘sweet’ on the menu, as fructose is the real enemy that we should all be trying to avoid.  

           

          Go easy on the sauce - Pete Evans' weight loss tips - Women's Health & Fitness

          3. Go easy on the sauce

          Choose dishes without sauces, or ask for them to serve it on the side, as that’s where many of the hidden calories reside.  

           

          yoghurt-thinkstock

          4. Watch out for ‘low fat’ labels

          I look for very low sugar, high saturated fats and low polyunsaturated fats – watch out for low fat labels, which usually mean higher sugar levels and hidden calories.  

           

          Grilled-swordfish salad - Pete Evans' weight loss - Women's Health & Fitness

          5. Choose grilled not fried

          I always choose for my fish to be grilled, and I ask for a wedge of lemon and no sauce.

          Above recipe: grilled swordfish salad>>

           

          Free-foods-live-well

          6. ‘Fresh’ is your best friend

          I look for ‘freshly’ made salads, with the dressing on the side, and I avoid ingredients like croutons, crumbed chicken, or crumbed fish.

          If the salads on the menu aren’t tickling your fancy, order a basic one along with a side of freshly cooked vegetables. Broccoli is great in a salad as are snow peas, asparagus, and cauliflower.

          NEXT: 20 ways to stay diet strong>>

           

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          New online care from dietitians helps control weight

            A rich chocolate cake is tempting you, but where is a dietitian when you need one? The e-Care for Heart Wellness study sought to solve this problem. In the study, Group Health patients who were overweight and had hypertension were more likely to have lost 10 pounds in six months if they had secure online access to a dietitian than if they received only information and usual care. The American Journal of Preventive Medicine published the e-Care study. “One patient said, ‘It’s like having a dietitian in your pocket,’” said Beverly B. Green, MD, MPH, a family doctor at Group Health, an associate investigator at Group Health Research Institute, and an assistant clinical professor in family medicine at the University of Washington (UW) School of Medicine. “The patients really loved this intervention – and having access to a dietitian to work with them toward a healthier lifestyle.” In addition to team-based care led by a dietitian, the patients in the intervention group were given a home blood pressure monitor, a scale, and a pedometer. They each had one in-person visit with a dietitian where, together, they created a plan to reduce their heart risk, including the Dietary Approaches to Stop Hypertension (DASH) diet, with eight to 10 servings of vegetables and fruits per day. The DASH diet is not about eating less food, just more of the right food, Dr. Green said, quoting a patient who said: “All those fruits and vegetables kept me full and less likely to eat something I might regret later.”

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