Appetite Control and Satiety During Weight Loss

Posted on September 27, 2010 by Cindy Haskin-Popp

Preoccupation with thoughts of food along with a lack of feeling full while trying to lose weight can interfere with your adherence to a weight loss plan.  To prevent these side effects of dieting, approaches to weight management have been proposed that focus on altering your eating frequency throughout the day (e.g., eating more frequent, smaller meals) and/or shifting the balance of your macronutrient intake (e.g., high-protein, low-carb diet). But, do these suggestions really work?

A study published online in the September 16, 2010 issue of Obesity reports that consuming a high protein diet (i.e., 25% protein, 49% carbohydrate, and 26% fat) leads to a greater feeling of fullness throughout the day, a decreased preoccupation with thoughts of food, and a reduced urge to snack late at night.  Interestingly, they found that increasing the number of meals from 3 to 6 had no effect unless a high-protein diet was followed compared to a normal protein diet (i.e., 14% protein, 60% carbohydrate, 26% fat); in this situation, the perception of nighttime fullness was actually decreased.

Twenty-seven overweight and obese men participated in this study.  All participants consumed an energy-restricted diet that was equal to 750 calories per day below their daily energy need for 12 weeks.  They were randomly assigned to either the high-protein diet or the normal protein diet protocol.  Within this 12 week intervention a substudy was also conducted that evaluated the impact of meal frequency on perceptions related to hunger, thoughts of food, satiety, and eating desire.  Starting at week 7, each subject was randomly assigned to either eat 3 or 6 meals a day of which energy intake was equally divided among the eating sessions.  During the study, the participants filled out appetite questionnaires.

The researchers concluded that consuming a high-protein diet versus a normal protein diet can improve appetite control and satiety.  However, they note that when following a higher protein diet, it is best to consume 3 meals per day rather than 6 in order to maintain these beneficial effects.

How do you curb hunger while trying to lose weight?  Share with us, we want to know!

Source

Obesity; September 16, 2010; pp. 1-7; “The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men”; Leidy, H.J., et al.,.

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School-Based Vended Foods and Beverages Equate Poor Diet and Health Problems for Children

Posted on September 8, 2010 by Cindy Haskin-Popp

A healthy school food environment extends beyond what is served in the lunch line.  Researchers from the University of Michigan Medical School recently investigated the impact that “competitive foods and beverages” sold at school-based stores, snack bars, and vending machines had on children’s food choices during the school day. These products are not part of the U.S. Department of Agriculture’s (USDA) National School Lunch and School Breakfast programs, but are offered to students in the school environment and can influence their dietary choices.

To examine the role of competitive foods and beverages in the diets of school-age children, the researchers used information obtained from the USDA’s School Nutrition Dietary Assessment Study (SNDA).  The SNDA is an evaluation of the nutritional quality of foods present in the diets of a nationally representative sample of children in grades one to twelve.  It provides information about how often competitive foods are eaten, which competitive food is the most popular choice, and what percentage of the children’s total nutrient intake comes from competitive foods. 

The subjects included 2309 students from schools located across the 48 contiguous states in the U.S..  Twenty-four hour food recall questionnaires were administered on a school day by trained interviewers.  To account for day-to-day nutritional intakes, data on food consumption was taken from a subset of children on a second day. 

The results of the study revealed that 22 percent of the school children surveyed consumed competitive foods and beverages.  High school students had the greatest consumption of competitive foods and beverages, most likely as a result of a greater independence to make dietary choices and increased access to money for purchases, according to the researchers.  Data also indicated that consumption of competitive foods and beverages accounted for 11% of the total calorie intake of those students who purchased them.  Total caloric intake was significantly greater for those who chose to eat these items by approximately 250 calories.  Sugar intake was also higher; however, sodium intake was lower for consumers of the competitive foods and beverages.  Consumption of dietary fiber, iron, and the B vitamins were also lower in children who consumed these items.

The investigators conclude that the additional 250 calories per day could lead to an extra weight gain of 14 pounds per year–a fact that should not be overlooked in light of the current childhood obesity epidemic.  Obesity is associated with an increased risk for the development of chronic diseases, such as diabetes and cardiovascular disease.  Low fiber intakes can lead to digestive problems and increase risk for certain cancers.

In addition to providing education about making healthy food choices, schools and parents need to make an effort to improve the nutritional quality of the foods and beverages made available to students in school-based stores, snack bars, and vending machines.

Source

Journal of School Health; September 2010, Vol. 80, No.9; pp.430-435; Schoolchildren’s Consumption of Competetive Foods and Beverages”; K. Madjuri et al.,.

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Nutritional Requirements During Menopause

Posted on August 31, 2010 by Cindy Haskin-Popp

September is National Menopause Awareness Month.  Each year, menopause marks the end of monthly menstruation for nearly 40 million women ages 40 to 55 years.  The various hormonal changes that occur during this period can increase your risk for certain chronic diseases such as heart disease, breast cancer, and osteoporosis.  In addition to weight gain, other signs and symptoms experienced during this time of transition include: hot flashes, insomnia, fatigue, mood changes, anxiety, depression, and sexual dysfunction.

Your dietary habits can influence your risk for various chronic health conditions and have an impact on the intensity of your symptoms related to menopause.  Your caloric needs and nutritional requirements change during menopause.  Here are a few points to consider when planning your snacks and meals:

 

Managing Body Weight

Your metabolism begins to slow with advancing age.  If you do not change your total caloric intake accordingly, you can end up gaining weight.  The typical woman can expect to gain 10-15 pounds after menopause.  According to the American Dietetic Association, women who are in their mid- to late-forties and older need to decrease their caloric intake by about 200 calories per day to slow the progression of weight gain.  The best way to manage caloric intake is through portion control.  Avoid or limit your intake of foods containing refined sugars and unhealthy fats (e.g., trans fat and saturated fat).  Increasing consumption of plant-based foods, such as whole grain products and fruits and vegetables, will also help you to manage your weight. 

 

Reducing your Risk for Cardiovascular Disease

To control your cholesterol levels, follow a low-fat, low-cholesterol diet.  Avoid foods containing trans and saturated fats.  Increase your intake of foods that contain healthy fats (e.g., mono- and polyunsaturated fat and omega-3 fatty acids), such as salmon, avocado, and olive oil.

Decreasing your Risk for Osteoporosis

To promote bone health you will want to ensure you are getting adequate amounts of calcium and vitamin D. It is currently recommended that post-menopausal women consume 1200 milligrams of calcium per day and 10-15 micrograms of vitamin D per day.  Foods that are calcium-rich include green leafy vegetables such as collards and kale, dairy products, and calcium-fortified cereals and juices.  Few foods naturally contain vitamin D.  Drinking and eating fortified foods and drinks can provide you with some vitamin D. Your physician may prescribe you calcium and vitamin D supplements to ensure you are getting enough of both to promote bone health.

Alleviating Menopausal Symptoms

Foods containing phytoestrogens (compounds that can have an estrogen-like effect in the diet) can reduce the symptoms of menopause, such as hot flashes and night sweats, for some women.  Phytoestrogens can be found in soy and soy products, flaxseeds, apples, fennel, and celery.  Avoid or limit your intake of caffeine and alcohol, which can trigger hot flashes for some women.

If you suspect you are going through menopause or your symptoms are intolerable, a visit to your physician can help you to determine the best course of action to take.

Sources for More Information

Cleveland Clinic

American Dietetic Association

The American Congress of Obstetrics and Gynecologists

 

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