Monthly Archives: March 2013

The “eat all the healthy food and a little of the unhealthy food” plan

Standard

I’ve received a couple requests to post more often, but it’s probably not going to happen. My dissertation is due very soon (in like a week), and then I’ve got that whole dissertation defense thing to do, all of which takes precedent over 2013, With a Grain of Salt (sorry).  However, I have been following the Weight Watchers Points Plus diet plan for the last twelve days, and in general, I feel like this baby elephant:

pinterest.com

The Premise Behind Weight Watchers

Weight Watchers (WW) is a commercial weight loss/maintenance plan, in which foods are assigned a point value, and you keep track of your points everyday (or almost everyday…more on that in a minute).

When you sign up for WW, you input some data about yourself (sex, age, height, weight, physical activity level), and it calculates the number of points you are allotted/day.

No one gets less than 26 or more than 71 points per day.  If you’re like me and don’t want to pay for WW, you can figure out your point allowance via many blogs and tutorials.  I would put a link to the one I used, but WordPress temporarily disabled my blog when I did that, so you’re just going to have to do the really hard work of Googling it yourself, much like I did.

No matter what your daily point allowance, you also get 49 extra points per week.  You can spread these throughout the week, or if you know that you have some event coming up (like a big dinner or party in which alcoholic beverage consumption may also take place), you can save them and use them all at once.  I really like this feature because it puts the emphasis on looking at your diet over a longer period of time (week vs. day), and it flexibility is intrinsically built into the plan.

In 2010, WW moved to WW PointsPlus, and some really important changes came with that.  On the old program, the focus was solely on calorie intake, so you could technically eat Twinkies and ramen noodles all day, as long as you didn’t eat a lot of them and remained within your point goal.  In 2010, the program changed to focus on the quality of those calories, and I can’t emphasize enough how important that is.  The new algorithm to determine the points of a food is as follows:

[(Fat(g)/3.9)+(Carb(g)/9.2)+(Protein(g)/10.9)-Fiber(g)/12.5)]=points

As you can see, foods that are high in protein and/or fiber will cost you fewer points than foods high in fat and carbohydrates, thus shifting your focus overall to healthier foods.

Most fruits and vegetables are 0 points, so you can eat lots of those (as you should).  Potatoes, avocadoes, fruit juices, and dried fruit aren’t 0 points, which means that you can still eat them, but assigning a point value forces you to not overeat them.

Activity also factors into the equation, and the more you exercise, the more points you can add back into your day/week. In general, burning 80 kcals translates to 1 point.  So, for a woman of my weight, 15 minutes of medium intensity work = 1 point, whereas 15 minutes of high intensity work (i.e. running)= 2 points.

There is also the Power Foods List, which is handy for days that you don’t want to track your points, for whatever reason.  The recommendation on those days is to eat from the Power Foods list to the point of feeling satisfied (not full), and you’ll be able to stay on track with your weight loss/maintenance goal.

Why Weight Watchers Works
WW was named one of the best diets of 2012 by U.S. News and World Report.  It was #1 for the best weight loss diet as well as easiest diet to follow.

Ease of Use
When you sign up for WW, you get access to all their online tools and a phone app that calculates all your points for you (I calculate them myself, which is a pain in the ass).  You’re also given an accelerometer which measures your activity throughout the day, and these are actually pretty expensive to come by.  Also, the Power Foods list (see above) makes life a lot easier.

Weight Loss Effectiveness
There is a huge support system of other people who are following the diet plan, and you can go to in-person meetings or use online forums that allow you to hash out your struggles and share ideas with other people.  Having a support system is one of the main predictors of successful weight loss, in part because you can get ideas from others.  It also makes you accountable to something other than yourself, and most of us know that, if left to our own devices, we typically aren’t always motivated to do what’s best for ourselves.  (My accountability throughout this whole process is to my blog.  Even if no one reads it, I like to pretend there are a lot of you who will ridicule me and hold me in contempt if I don’t follow through with this. It keeps me motivated.)

Weight loss studies have evaluated characteristics of people who are most likely to lose weight and keep it off compared to those who are not successful, and the number one behavior is self-monitoring.  It requires a lot of work to track your diet, but it is extremely effective because knowledge is power and it forces you to be honest with yourself.  It may be a lot of work, but consider any change you’ve ever made, and I can guarantee that the changes that were the most fruitful were also the ones that required the most will power and dedication.

Weight Loss Maintenance
Before I even looked into WW in any real depth, I always recommended it to people who ask me for weight loss advice.  The reasons for this are two-fold:
1) People typically don’t listen to me (or any nutrition professional) when they are given advice because making changes are hard and it’s human nature to follow the path of least resistance.  It turns out that this is the same path that makes you fat and unhealthy. Thus, it’s easier for me to recommend a program that will teach someone everything they need to know. It saves me time, and if people are paying for something, they’re probably more likely to put in the effort to reap the benefits of that service.
2) (This is the less selfish and more important aspect) WW teaches you how to eat healthy, long term.  Studies indicate that weight loss itself isn’t the most challenging aspect of weight control, but maintaining that weight loss is where you have to dig in deep and force those changes to become a way of life.  WW allows you to eat normal food and even unhealthy food, though portion control and moderation are built into the point system.  It also emphasizes healthy foods like fruits and vegetables, whole grains, lean meats, and low-fat or nonfat dairy.  It’s really built for real people who aren’t health freaks. So, if you pay attention to the tools at your disposal while following WW, the transition off of WW will likely be much smoother and you’ll be more likely to maintain the weight loss for which you worked so hard.  Other diet plans like NutriSystem provide all the food for you, so you never really learn how to cook healthy foods; thus, weight regain (also termed “recidivism” in the scientific community) is a huge issue with these diets.

My Life as a Weight Watcher
I’m not paying for WW because a) it’s sort of expensive ; b) I’m not trying to lose weight; and 3) this is an experiment to test how realistic dietary plans are, and I’m getting that information by paying no dollars/month. However, for someone who does want to lose weight, I do not recommend going about it the way I am because it’s way more work, and there are so many tools that support you in your health and weight loss goals that you’ll be missing out on by being a cheap ass.

  • I get 26 points/day, which is the lowest allowance possible.  Makes sense since a person with a BMI of 20 shouldn’t really be trying to lose weight.
  • I track my points in my journal, which really makes me wish that I had the online tools.  I feel like an analog girl living in a digital world.  This is also what we could call a Generation Y problem.
  • I started by just tracking my normal diet to see how many points I typically eat, which came out to 26-30. Again, no surprise there, as I’m a weight stable individual and not prone to binging.
  • I kind of got really into tracking my points though, and I had it in my head that I was only allowed 26 points/day.  I forgot about those extra 49 points/week, so, if I wasn’t planning on using a bunch at once, I could/should go up to 33 points/day.  I also forgot about adding my activity points into my daily allotment.  And because of that, I lost 2 pounds in the first 10 days.  Oops.  BUT, it does show you how easy it can be to lose weight on this plan!
  • I find that I am gravitating towards eating fruits and vegetables more than I maybe normally would because they are zero points, so I don’t have to track them. Almost every snack I eat is a fruit or a vegetable.  Well played, WW.
  • I’ve also started eating from the Power Foods list as many days as I can because that also reduces the amount of writing/point calculating I have to do.
  • Mixed meals are the hardest points to calculate and the most work, but for most things, I can just Google whatever food it is, and someone has probably already calculated it.  Thanks, internet.
  • Another goal of WW is the whole 8×8 trick (drink 8 8-oz glasses of water/day).  This is good for me because I definitely don’t drink enough water, and I do track this everyday because I know it’s the hardest thing for me to do. And seriously. It’s so hard.  I haven’t had a day yet where I met this goal. I’m working on it!

Overall, I am elated to be a Weight Watcher after my month on Paleo.  I get to eat things like black beans, and hummus, and cous cous, and oatmeal, and whole grain pasta, and feta, and I’m just so happy. I was also yogurt sober for TWO WHOLE MONTHS. I’m pretty sure I haven’t done that since I started eating that delicious bacteria enriched dairy treat as a young tyke, and I plan on never doing it ever again. You can’t tame this wild beast.

**If anyone from Weight Watchers International, Inc. happened to stumble upon this blog post and wanted to give me access to some online tools for all the great advertising I’m doing, free of charge, I wouldn’t fight it.  Also, if some of the information I’ve said here is wrong, though I’m pretty sure it’s not, you should definitely give me access to all your information, so I can stop misinforming the masses (i.e. all 10 of my followers).

Done Being Hangry

Standard

tumblr_ltpp97rMST1qzg80uo1_500

Hangry = angry + hungry, which is what I felt for about a month straight.  Paleo got a little easier the last week and a half, mostly because I wasn’t really following it too strictly.  Instead of the 85/15 rule, I was eating more along the lines of a 60/40 rule.

There were a few observations/beneficial things that I learned whilst following the Paleo diet.

  1. Grass fed beef tastes way better than conventionally grown beef.  It also smells WAY better while cooking it.  Since I don’t really like beef (a very important thing I learned this month), I think I’ll only cook grass-fed beef on the rare occasion that I ever actually eat it.
  2. I don’t need to eat as many grains as I thought I did.  Like most Americans, my grain intake was pretty high.  While I am in no way ready to swear them off, I learned that I can make do with less of them and find more creative ways to cook that don’t involve grains.  Not only is this probably good for my health, it’s a good way to stick it to the man and big agri-business like Monsanto.  And I always like to stick it to the man.
  3. I ate so much more protein this month than before, so I decided to start working out (might as well put the protein somewhere).  Once I figured out my carb intake, working out became a lot easier, and I put on a bit of muscle, which is cool.
  4. I learned how to make mayonnaise.  If you ever find yourself with a mayo shortage, but you have eggs and oil, here’s what you do: in a blender, mix together 1 cup oil (I used ½ olive and ½ walnut), 1 egg, ~1 tbsp lemon juice, ~1/2 tbsp Dijon mustard.  This will keep for about a week in the fridge.  You can also get pretty creative with what you add to your mayo to make it more interesting.

Tricks

Here are a couple of tricks that got me through my Paleo month.  I learned after about a week that I needed to do a bunch of prep on the weekends to make my weeks easier.  One thing I did was make my quinoa “oatmeal” for the week (see previous post for more info).

I also roasted a bunch of root vegetables (potato, sweet potato, butternut squash, rutabaga) on the weekend.  Throughout the week, I would use those veggies in other meals, sometimes as a side.  A couple times I ate the veggies with sautéed kale and turkey bacon to make a tasty meal.  Another time I made some turkey meatballs and made a soup using chicken broth, the meatballs, and the veggies.

Treats

I love dessert and I don’t like to bake.  Since ice cream, frozen yogurt, and all other processed frozen treats were off the menu, I had to come up with something new.  I had seen a few recipes for banana ice cream made by blending frozen bananas, almond butter, and cocoa powder.  I tried that, but they weren’t really blending, so I added just a little coconut milk.  This worked, but of course you can’t freeze that and then eat it again because it will be solid as a rock (trust me, I tried, despite my better judgment that told me not to).  Instead this made more of a pudding (once thawed), but it was still really good, and definitely fulfilled by sweet tooth cravings.

Paleosagna

I only made one meal that I really LOVED this month, which was this “lasagna,”  made with eggplant, zucchini, and parsnips as the “noodles.”  I would actually call it more of a casserole because the sauce made with red wine made it smell and taste more like a stroganoff and the layers didn’t really stay together very well.  But man was it tasty.  Instead of using ricotta, I made cashew ricotta.

Blend 1 cup cashews (unsalted) with 1 cup water, ~1 T lemon juice, ~1 T minced garlic, ~3 T nutritional yeast flakes (these aren’t necessary, I just had them on hand and they add a really nice flavor).

Parmesan: Nutritional yeast flakes + almond meal.  I actually have no idea how much…maybe equal parts…?

With both of these “cheeses,” there isn’t really a right or wrong way. Just play with them until they taste right. This is also nice for me because I rarely have ricotta on hand, but I almost always have a wide array of nuts in the pantry.  Thanks, veganism!

Stats

Goal/Normal

Baseline Data

Jan-Vegan

February-Paleo

Anthros

Weight

121-60

127.5

127.5

128.5

BMI

18.5-24.9

20

20

20.1

PBF

21-32

21.4

21.2

20.6

WC

<35

27.5

27.5

27.5

HC

38.5

37.5

38

W:H Ratio

<0.8

0.71

0.73

0.72

Blood Pressure

<120/80

113/77

101/69

105/72

Diet

Total kcal

2000-2200

1975

1809

1965

Protein (g)

77.5

57

100

Protein (%)

10-35

16

12

20

CHO (%)

45-65

51

39-50

39

Fiber (g)

at least 25

26

42

32

Fat (%)

20-35

29.5

44-54

47

Sat Fat (%)

<10

7

8

8

Sodium (mg)

2300

2587

2138-2527

2132

Potassium (mg)

4700

3479

3959-4109

3742

Fruit/Veg (servings)

5-9

3-7

8-12

6-8

Cost

192.59

206.38

I lost about ½ a percent of body fat and put on about a pound of muscle.  My hip circumference also went up (slightly). In light of this, let’s make a documentary entitled “How Caitlin Got Her Butt Back.”  I bet it’ll be a top seller.

The only real noticeable difference in nutrient intake compared to veganism was my protein intake (way up) and my fiber/fruit and veggie intake (down).

This was obviously a very expensive month for me, mainly because meat and eggs grown the responsible, healthy way comes with a heftier price tag.  It looks like I spent close to the same amount as I did on veganism, but don’t be fooled.  I had a lot of food left over from that month.  I had absolutely nothing left over this month, and I wasn’t even eating very “paleo” by the end.  I imagine this wouldn’t be the case every month, and as I got a better handle on what I liked/needed, that cost would go down.

It’s also really hard to test out this diet in a month.  It took almost that long for me to start to feel even close to normal.  I’m not sure that everyone goes through that.  A lot of people who go on Paleo say that they’ve never felt better.  I think a lot of those people are coming off of a Western diet, high in refined carbs, processed fats, and low in fruits and veggies, so they’re bound to feel pretty great.  That obviously wasn’t the case for me.  The bottom line for me was that I felt insanely restricted the whole month and thoughts of food were constantly riddled with “I can’t have that/I want that.” I don’t do well with restriction – I never have.  I don’t consider myself an extremely rebellious person, but I felt like a petulant teenager this whole month, wanting to throw a tantrum in the form of eating bread the entire time.  But I guess this is what I signed up for – I wanted to know what people go through when they go on a diet. Now I know.

I’m also not saying that there is anything inherently wrong with Paleo.  I don’t know how much science there is to back it up, but from a health standpoint, I can’t fault it too much.  You can get all of your macro and micronutrients by following the diet, though you might have to get creative in some ways.  The biggest issue with food in American today is how little food there actually is because everything has been refined so much with chemicals and additives that very little of our food is actually “food.”  Paleo takes people back to basics and completely eliminates processed foods, for which I certainly cannot fault the diet.  I very much support it.

However, it just isn’t the diet for me.  A person’s approach to food (and life) should always be individualized.  Just because Dr. Oz swears that he’s found the miracle food, doesn’t mean he has or that it will do anything for you.  Likewise, just because Paleo sucked for me doesn’t mean it will suck for you.  It could be a great fit, particularly if you are someone who responds well to structure.  I’m not one of those people.  I think a lot of people like black and white, especially when it comes to health.  I live my life happily in the vast expanses of grey area, and my approach to almost all things in life is grey.  It’s not right or wrong; it’s just what works for me.  If you want to be healthy, try different things.  Some will fit, some won’t.  But most importantly, if a certain diet or regimen is too hard, don’t just give up and eat Doritos and assume you can never make a healthy lifestyle work for you.  Make small changes gradually.  Take what fits and incorporate those into your life and discard the other stuff.  Eventually, you’ll become a healthier, happier version of yourself.  Health doesn’t equal misery.

And with that, I say farewell to Paleo.  It’s been an interesting experience, and I’m all about trying new things, if for no other reason than to understand something better.  But now, I move on to Weight Watchers, and I don’t think I’ve ever been more excited about the prospects of all the food I get to enjoy again! Bread! Pasta! Yogurt! Ah, sweet relief 🙂