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CONTROLLING WEIGHT: WHAT SHALL WE HAVE TO EAT?
The diet can be followed at home, at restaurants and on holiday. Remember that certain foods are restricted but none is prohibited. What counts is your average intake; hence there is no harm in the occasional unrestricted meal.
If you are lean, the recommended diet can be started immediately. For the 30 per cent of us who are overweight (slightly or substantially), the plan calls for two phases:
Phase I is a restricted-Calorie diet, mainly designed to cause weight loss. During Phase I, blood-cholesterol and triglyceride levels usually fall. Cardinal rules are to avoid alcohol and sugary foods (including ordinary soft drinks) as completely as possible, to take mild-to-moderate exercise every day, and (for between-meals hunger) to eat only foods from the ultra-low-energy list. During Phase I, dining-out is difficult: plan your social life accordingly. Even canteen meals can raise problems, and packed lunches are better.
Phase II is the permanent change in eating habits. The main purpose is to choose foods which keep the blood cholesterol down; intake of food energy (Calories) only counts in that it is important to stay lean. Other ‘prudent’ habits are to limit salt intake (to about 3 g per day) and to take adequate fibre.
Foods which give us protein, vitamins and minerals are especially important. Proteins are essential parts of all living things. They are needed for structure (ligaments, bone, skin), for movement (muscle and the heart itself are largely made of special contracting proteins), for the enzymes which promote almost all the chemical changes which comprise life, and for antibodies to protect us from infections. Many protein foods also contain saturated fat and cholesterol (e.g. most meats, whole milk, egg yolk and cheese). Other foods give us protein without much saturated fat and sometimes with no cholesterol: chicken, veal, fish, egg white, low-fat milk and cheese and yoghurt made from it, soybeans, lentils and peas. Clearly the second list is better if we want adequate protein without much saturated fat or cholesterol. Fish is in a separate class: it provides high-quality, relatively inexpensive protein either with very little fat (white fish such as cod, hake, turbot, coley, squid and skate) or with a modest amount of fat which is largely unsaturated (salmon, tuna, mackerel and albacore).
For every 10 g of protein we eat at present, about 7 g come from meat and fish. But foods rich in vegetable protein have little saturated fat and cholesterol; and some vegetable protein, e.g. soy protein, lowers the blood cholesterol a little in its own right. So the prudent dieter may be wise to increase the proportion of protein-rich vegetables in his diet. There are social as well as medical reasons for doing so: we in the industrialized world eat a disproportionate share of the world’s inadequate supplies of meat and fish.
This is not to recommend vegetarianism. The pure vegetarian diet has many deficiencies. The most dangerous is lack of vitamin B12, leading to a risk of disease of the brain and nerves, and to anemia. Vitamin D and calcium may be lacking, essential substances for healthy bone.
The prudent dieter needs a fairly generous intake of carbohydrate foods, surprisingly, in view of the mythology about their supposed dangers. This is especially true for foods providing starches and related substances. They give us energy, of course (the brain obtains all its energy from carbohydrate), but much more besides. They contain many vitamins and minerals (even in breakfast cereals and white bread which are often enriched with certain vitamins); and they provide the necessary roughage or fibre. Carbohydrate in these forms provides relatively few Calories per gram of food. Where we have to be more cautious about carbohydrates is in those forms where the ‘Calorie density’ is higher, as in sugary foods or in carbohydrate foods which are also rich in fat (pastries, fried potatoes).
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