Tag Archives: diet

The Grand Finale

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And here it is, my final post of this entire project.  What a year it’s been!  I recently read back on the “About” and “The Beginning” posts that I wrote over a year ago in order to re-familiarize myself with the reasons why I embarked on this journey to begin with.  What I learned from reading those posts is that my posts have gotten A LOT longer over the year (sorry about that) and that most of my goals for the year were achieved.  I had wanted to learn what it was like to follow a regimented diet, to learn new cooking techniques, to be able to answer questions about popular diets, and to improve my will power.  I would say I wasn’t a total success on the will power portion, but I also realized, through a year of “failing” on the will power game, that it’s not a battle that should even be fought.  More on that in a minute, but first, my “awards” for this year.

The Dow Diet Awards
These are obviously just based on my opinion, except the “Most Expensive” award.  That one is based on cold hard facts as witnessed by depletion of my bank account.

  • Most Hated: Winner – Fast Metabolism Diet. Runner Up – Paleo
  • Most Forgettable: Low Fat
  • Best for Weight Loss: Although I didn’t really lose any weight on any of those (remember: that was my goal), the ones I would recommend would be 1) Volumetrics Diet and 2) Weight Watchers
  • Most Expensive: Sustainability
  • Enhancing the Culinary Prowess: Mediterranean, Vegan
  • I Can’t Wait to Quit You: Paleo, Low Fat, Fast Metabolism Diet
  • Favorite: Too tough to choose just one. Three-way tie between Vegan, Mediterranean, and Mindful Eating.

My Dietary Recommendations for Health and Happiness, in a very specific order

  1. Eat mindfully- Taste your food, free from distraction.  Cook it and savor it with all of your senses.  It will work miracles on your relationship with food, and is by far the best thing you can do for yourself.
  2. Cook your food – Here is a video narrated by Michael Pollan, which really hammers home the importance of cooking your own food.  This doesn’t mean “preparing” a meal, i.e. a box of macaroni and cheese. It means actually cooking from scratch.  When you do that, you don’t have to worry so much about the fat, carb, and protein content of your food. It’s just nourishment at that point, and it will balance itself out over time.
  3. Don’t be a dick about it – It’s hard to put this at #3 because I want to put it at #1, but the other ones are probably more important.  I’ve always just rolled my eyes and been annoyed when people are super pretentious about their food, but these feelings were strengthened this year by trying all these different eating approaches and also by moving to Boulder, CO (the most uppity place I’ve ever experienced).  My friends back in Tucson have something called the “In-N-Out and Casa Molina” test for people.  If you aren’t willing to ever eat a tasty cheeseburger and some delicious, greasy, unhealthy Mexican food, there may be a larger underlying issue.  If you disagree with this statement, you’re probably that pretentious person I’m referring to.  Stop being a dick about it.

regular donuts

  1. Eat more produce – Everyone could stand to eat more fruits and vegetables.  Incorporate them into more and more of your meals until you eat them constantly and start to crave them.  Then, get creative, try new ones, and try preparing them in different ways.  The possibilities are endless.
  2. Whatever approach you use if you’re trying to lose weight, choose one that can be maintained long term – At the end of the day, all of the diet trials and myriad of studies that have been performed ultimately lead to the same conclusion: the diet that works best for weight loss is the one that you can maintain.  Try out different ones to see what works for you, and don’t get discouraged when the first thing you try doesn’t work for you, but it worked for your cooler, hotter, sister who everyone likes more and who has never struggled with anything. It’s so unfair! We’re all individuals.  There is no one-size-fits-all approach to weight loss.
  3. Don’t drink the Kool-Aid – Literally, but also figuratively.  If it sounds too good to be true, it is.
  4. Stop freaking out about it – It’s not nearly as complicated as the media and all the snake oil salesmen want to convince you it is.

What I Learned

As I previously mentioned, I really struggled this year with will power, until I realized that there is no point to will power if there isn’t a larger goal in mind.  One of the most important lessons I learned this year is that curiosity is only a good short-term motivator.  I struggled nearly every month to stay on track with the allotted dietary pattern because I would either lose sight of why I was doing this or, when I would remind myself of the goals listed above, they didn’t seem like good enough reasons.  This was particularly true in months like Paleo and Fast Metabolism Diet when I had never felt hungrier and that transcended into some mental and emotional imbalance.  Those months were the only time that I ever got a glimpse into what it’s like to be on a diet.  One of my goals was to attempt to understand the psyche of a person undergoing a diet (thanks to those two aforementioned diets, I succeeded in that goal), but also to understand why people put themselves through the torture of a diet.  I never got to the place where I understood that, and that comes back to the curiosity thing.  Curiosity was my motivator, but the need to feel normal when you feel terrible trumps curiosity.  I imagine a person with a dire health concern or a need for weight loss has a different motivation, and that’s something that I can’t relate to at this point in my life.  Maybe if I ever need to change something about my lifestyle I’ll be able to relate to that issue more, and I’ll see the need for will power.  But right now, I think will power is a silly thing to get caught up on, and I think it’s an issue that prevents people from reaching their health goals.

So here is a larger spiel on will power, and I realize as I’m writing this, that these ideas are not something I’ve ever been taught in any nutrition or health class. They go against many of the recommendations that students are taught regarding diet counseling.  But here it goes.

The most important lesson I learned this year involves the concept of moderation.  I know, you’ve heard it a million times before – everything in moderation.  And maybe you’ve decided that moderation doesn’t work for you because you haven’t found that grasp on it – it’s either gorge yourself or go without, and if you are working on losing weight, the “correct” option is to go without.  I really REALLY learned the fault in that kind of logic this year (the caveat to this, of course, is people with addictive behaviors or personalities, which I can’t really comment on because I don’t have any kind of extensive knowledge or training in that area).  I’ll use the example again of FMD.  That was truly a “go without” month for me, and I HATED it.  Not only did I feel physically unhealthy, but I felt mentally unhealthy.  And there’s the crux of it all.  Physical and mental health are so intertwined that they can’t and shouldn’t be separated, though our current system attempts and is often successful at convincing us that they should be.  Typically things that are good for your mental health are good for your physical health, so focus on that.  You will never see the full benefit of a healthy lifestyle approach if you only focus on the physical health aspect of it.  This whole time I’ve thought that my will power issues could be rectified by taking away the stimulus.  This is the basis of nearly every fad diet and every dietary recommendation.  “Don’t keep chocolate in the house so you won’t be tempted.”  “Snack on fruits – it will feed your sweet tooth.” I call bullshit on all of that.  While this may lead to weight loss, it doesn’t do a whole lot for your mental health because you a) feel deprived and b) never learn how to have a healthy relationship with these foods that you consider unhealthy/evil.  And what is the point of physical health if mental health isn’t riding shotgun?  I don’t know what the meaning or goal of life is, but for me it has something to do with finding peace in the midst of a hurricane.  Removing a stimulus doesn’t improve will power – it weakens it.  We need to find ways to achieve balance, and we do this by being in the midst of a room full of crispy French fries, the most decadent chocolate, a succulent cheeseburger, the deepest of deep dish pizzas, the creamiest ice creams, with a littering of fruits and vegetables and other health foods… and then we choose to have a few tastes of each of those things.  We really savor them and appreciate them, and then we carry on with our day, never feeling deprived or engorged.  It’s being able to control a situation instead of letting a situation control you.  This clearly isn’t just about food.  It can be applied to nearly every situation you will ever face in life, but your relationship with your body and your body’s fuel is a foundation that needs to be built, strengthened, and continuously re-patched in order to live a long, healthy life.

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I’ll leave you with one of my favorite quotes that taps into the issues with how we eat in America.  Eating a diet that supports the beautiful vehicle that is your body needs to be a priority if we want to prosper and see progress on both individual and societal levels.  The path to get there isn’t as difficult as it seems.  It’s just straight into the kitchen.

“…it turns out we don’t need to declare our allegiance to any one of these schools of thought in order to figure out how best to eat.  In the end, they are only theories, scientific explanations for an empirical phenomenon that is not itself in doubt: people eating a Western diet are prone to a complex of chronic diseases that seldom strike people eating more traditional diets.”
-Michael Pollan, In Defense of Food

Thank you to everyone who followed this project over the past year.  There’s no way I could have done this on my own – I would have quit so many times if I didn’t have followers. Thank you for your attention, your comments, your questions.  

Live Beautiful!
Caitlin

P.S. If you’re looking for another health blog to follow with posts that will take a lot less time to read than mine, check out my friends Dezi and Matt’s blog: Simple Fitness Blog.

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Are you there, Caitlin? It’s me, Questions.

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One day I was at work, working on this very post (it was a slow day in science), and a friend asked what I was doing. I said I was answering questions that people had for me, and she replied with initial excitement that waned into reality: “Oooh you’re like Carrie Bradshaw! Except instead of writing about sex, you’re writing about science and nutrition.  That’s not really as exciting.” No, it’s not.  But here it goes – my attempt at being a columnist.

Q: What do you know of this Garcinia Cambogia and body cleanse diet. Dr. Oz has talked about it. Have you heard anything on it?

 A: Like usual, when I saw “Dr. Oz” in the question, I cringed.  I typically consider Dr. Oz to be a bit of an extremely charming snake oil salesman.  But I decided to look it up because when the people have questions, I give them answers. First, I went to Dr. Oz’s website to see what him and his people had to say about it.  Then I searched on PubMed to find out what the science says.

What Dr. Oz’s website says: Garcinia Cambogia is a fruit native to Indonesia and supplements are made from the rind of the fruit, which is high in a compound called hydroxycitric acid (HCA).  The claim is that HCA prevents fat synthesis by blocking an enzyme (citrate lyase) that converts carbohydrates to fat.  HCA also reduces appetite by increasing serotonin production in the brain.  In effect, this improves mood and reduces the drive for emotional eating (though it is unclear if people with normal or high serotonin levels and who don’t resort to food to for emotional reasons would benefit from HCA).

What the science says: 43 Brazilian women who were overweight/obese were randomized to receive either a placebo or 2.4 g/day of G. Cambogia (separated into 800 mg consumed before each meal) in addition to an energy restricted diet (~1500 kcal/day) for 8 weeks.  There were no differences pre- to post-treatment or between randomization groups following the study in terms of weight loss (or any other anthropometrics), or any marker of the lipid profile with the exception of triglycerides, which were lower after 8 weeks in the women consuming the supplement compared to those on the placebo.  This study indicates no real benefit of using G. Cambogia.  That’s just one example of a research study on G. Cambogia, but there are many more that show similar results.  A recent review article by Astell et al. evaluated the data on a variety of plant extracts (including G. Cambogia) that have been explored in randomized controlled trials (the gold standard of human research) with regards to weight loss, and concluded that there is not sufficient data to suggest that any plant extract will significantly aid in weight loss above standard dietary and physical activity practices.  One study did show that HCA taken in combination with Gymnema sylvestre extract resulted in a 5-6% reduction in body weight after 8 weeks.

The Bottom Line: There aren’t enough well designed research studies for this herbal supplement (or any) to get my stamp of approval.  First, there isn’t enough information to suggest that they are effective, but more importantly, there is a question of safety here.  People often use the logic that herbal supplements are “natural,” and therefore safe.  But there is nothing “natural” about taking a supplement that provides you with 10 fold or more of a compound than what you would get from just eating food.  Remember, hemlock is also “natural,” but it still very effectively killed Socrates.

Q: I have a friend who is using a mobile app to track his caloric intake and lose weight.  He has lost weight, but I’ve noticed that he still eats pretty unhealthy food, drinks beer, and doesn’t seem like he’s getting any healthier, though he is still losing weight.  Is he actually getting healthier?

This approach is similar to that of many fad diets, and it relies on the simple principles of “calories in, calories out.”  Yes, if you ingest fewer calories than you expend, you will lose weight.  This friend may actually be getting healthier because weight loss of as little as 5% of initial body weight has been proven to confer health benefits like improvement in blood lipids and glucose, blood pressure, sleep apnea, joint pain, depression, Type 2 diabetes, and you’re bound to reduce your risk of cardiovascular disease.  Only 5%.  That means that if you weigh 200 lbs and you lose 10 pounds, your health will most assuredly improve.  Lose more weight, see more benefit.  So the fact of the matter is, yes, health does improve when you lose weight (if you need to lose weight. This doesn’t hold true if you’re already a healthy weight).  But this is not an approach I would ever recommend for anybody.  While you will get healthier simply by losing weight but still eating whatever you want, it’s only a fraction of how healthy you could be if you started eating healthy foods.  Matching the caloric content of two patterns, eating a whole foods diet that focuses on whole grains, fruits and vegetables, lean protein, and healthy fats will win out every single time over a diet high in refined carbohydrates, processed foods, and fatty protein sources.

There was a “case study” that a brave soul performed on himself to prove a point to his students.  Professor of Human Nutrition at Kansas State University, Mark Haub, decided to go on a junk food diet for 10 weeks to prove the premise of “calories in, calories out.” He ate Hostess cakes, Doritos, Oreos, etc and consumed 1,800 calories/day (he should consume about 2,600 to maintain weight).  While he did take a multivitamin and eat a couple of servings of vegetables everyday, his diet was mostly shit and he lost 27 lbs.  A number of outcomes improved for him over the course of 10 weeks: his body fat percentage dropped, his blood lipids improved. (Read more about it here: http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/).

The Bottom Line: So should you try to lose weight by simply focusing on calories?  Like I said, not my recommendation.  Haub’s data are interesting, sure, but we don’t know the long-term consequences of eating like that.  I would speculate that the risk for cancer would increase, and inflammation and oxidative stress would be huge issues for Haub.  Inflammation and oxidative stress are known to exacerbate chronic disease risk for diseases like cancer, Type 2 Diabetes, CVD, Alzheimer’s, etc.  The outcomes that he measured are validated markers for disease risk, but they don’t tell the whole story.  While obtaining/maintaining a healthy weight is extremely important for long-term health, there’s a lot more to it than just the number on the scale.  Eat your damn produce.

Q: Is there any science to back up Ayurvedic eating practices?

A: Ayurveda is an ancient Indian approach to medicine, and Ayurvedic eating is a therapeutic approach to eating that is often practiced by yogis and others with goals of inner peace.

The focus of Ayurvedic eating is to find joy, balance, and an appreciation of food via eating.  Most of Ayurvedic eating uses the same principles of mindful eating – being present, cooking your food, eating food that tastes good, paying attention to hunger cues, and not eating distractedly.  In addition to mindful eating techniques, the practice considers three different body types and personalities (called “doshas”) – Vata, Pitta, and Kapha.  Once you determine which dosha is predominant for you, you can start eating to complement it. I’ll go through everything for myself, but use this link to find out about yours, if you’re interested.

I determined that my primary dosha is Vata, which is fairly spot on with my body type and personality.  The primary qualities of a Vata individual are that they thrive on movement and change. Vata individuals are typically tall and slender with narrow hips and shoulders and are generally energetic and enthusiastic, unless they are out of balance.  Signs of being out of balance are skipping meals (something I try to avoid because I actually do notice how much it throws things out of whack for me – I don’t know if this actually has anything to do with being Vata or if that’s just my personality) and snacking constantly (my worst dietary habit!).

One of the predominant issues with Vata is digestion.  To stay in balance, it’s recommended that Vata cook their food to ease digestive issues instead of eating foods (like vegetables) raw and heavier, oily, or warm foods are preferred.  Vata should avoid red meat and many types of beans, but sweet, ripe fruits and many cooked vegetables are supported.

An interesting thing about Ayurvedic eating is that it focuses on eating a balanced diet, not only by balancing carbohydrates, protein, fats, vitamins, and minerals, but also taste.  There are said to be six tastes – sweet, sour, salty, bitter, pungent, and astringent.  Each meal should contain all six tastes in order to be balanced, though each dosha should focus on some more than others.  For example, the Vata dosha should minimize bitter, pungent, and astringent flavors because these are said to lead to imbalance.

What the Science Says:  I did look for some actual science to support this, but I didn’t find anything.  This would be a pretty difficult thing to test, in general.  First, I’m not sure what the outcome would be, other than quality of life.  Ayurvedic eating is a healthy approach to eating, both due of the mindful eating approach as well as the focus on whole foods.  This means that if you put the average person on an Ayurvedic diet, they would feel better because their diet in general has improved. You could probably put anyone one on any of the specific dosha diets and see improvements in health.  In order to test it properly, you’d need to find people that already eat healthy, but perhaps don’t eat mindfully and don’t follow the recommendations of their particular dosha.  It’s pretty difficult to properly measure a health outcome on people who are already healthy because the scale by which they can improve is drastically reduced.

The Bottom Line: While I couldn’t find any data to support Ayurvedic eating, that doesn’t mean it’s not a healthy approach to living.  It just means that no one has tried to and/or effectively tested it yet.  As I mentioned above, you’re likely to see benefit because of the mindful eating techniques as well as eating whole foods.  As far as eating for your body type and personality – I don’t know.  I can’t pinpoint a specific mechanism that would suggest that that’s necessary.  But if you’re interested in it, give it a shot.  It certainly won’t hurt you, and it looks like you may learn some interesting cooking techniques as it will force you to pay more attention to flavor pairing.

Hope that answers some burning questions that a few of you had and maybe the rest of you learned a thing or two along the way. I’ll post my final blog post within the next few days!

Breakfast, Lunch, and Dinner, By Volume – The Volumetrics Diet

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If you’re looking for a diet to support your weight loss/maintenance or healthy eating goals, I cannot emphasize enough that you should find one with science to back it up, preferably created by someone who does nutritional research.  Perhaps that sounds obvious, but most diets are not created based off scientific evaluation (though they will try to trick you into believing otherwise).  Or maybe it sounds biased and that I’m trying to gain support for my lifestyle, but let me assure you that it’s not biased, and this isn’t a self-serving recommendation.  First, I have no plans to create my own diet, so by making this recommendation I’m only supporting those in my field.  Secondly, this should just be common sense.  You will never find a diet with published evidence in peer-reviewed journals that is wacky.  For example, there is no data to support the Paleo diet or the Fast Metabolism Diet.  Because they’re bat shit crazy.

So why should you care about science? Because you should treat that wonderful vessel that is your body with respect, for starters.  Diets that are rooted in science have been tested repeatedly on a wide array of people, making it more likely that it will be safe and effective for you.  Diets based on science are also more likely to be conservative and require real, sustained behavior change from you, which is the sign of something good.  They don’t promise short-term impressive results (lose 20 pounds in two weeks!), but you WILL be healthier if you follow them.  The only two diets that I’ve followed this year that were tested a priori (meaning that they were derived from theoretical deduction, not just observation) before they hit the market are the DASH diet (completed in June) and this month’s diet “The Volumetrics Diet.” (The Mediterannean Diet has science to support it, but it wasn’t a diet designed by scientists for health.  Weight Watchers now has science to support it and was designed based off science for weight loss, though the actual evidence for the Weight Watchers program itself didn’t come until after it was developed.)

The Volumetrics Diet
This is a diet developed by Barbara Rolls, PhD, a woman that is sort of a celebrity in my eyes.  She has been studying Nutritional Science at Penn State for decades, she has published over 250 peer-reviewed research articles, and she has been the president of The Obesity Society.  This isn’t all pomp and circumstance.  The lady knows what she’s talking about, and what she likes to talk about it is human ingestive behaviors.  Dr. Rolls runs a lab that observes people’s eating behaviors and then tests different ways to prepare food that are more healthful and less energy dense.

Energy equilibrium (thus, weight stability) is achieved when energy intake equates to energy output.  If you want to lose weight, you need to burn more calories than you consume.  The crux of the issue is that people get hungry when they try to reduce their energy intake because they simply reduce portion size.  A potentially more sustainable and effective approach (as outlined by Rolls) is to reduce the caloric density (CD) of your food.

Rolls’ research indicates that people typically eat the same volume of food, regardless of what the food is.  She has tested this by feeding people a serving of food, say lasagna, and they eat x volume.  On another day, she feeds them the same size serving of lasagna, but this time the lasagna has a lower CD because she has added in vegetables (typically low CD foods) and taken away some meat (typically high CD foods due to fat content), and people eat the same volume (x).  Thus, the whole premise of the Volumetrics Diet is to eat either the same or larger volume of food compared to what you would typically eat, but decrease the caloric density of the meal.  In doing so, you eat fewer calories but feel more full.  SCIENCE.

stomach CD

How To Do It

Reduce caloric density (CD) of the foods you consume.  How? Check out the nutrition label and calculate:
Calories per serving/grams per serving = CD

Category Calorie Density How to Eat Examples

1

<0.6

“Free” foods to eat anytime

Almost all fruits and non-starchy veggies, broth based soups

2

0.6-1.5

Eat reasonable portions

Whole grains, lean protein, legumes, and low fat dairy

3

1.6-3.9

Manage your portions

Breads, desserts, non-fat baked snacks, cheeses, higher-fat meats

4

4.0-9.0

Carefully manage portions and frequency of eating

Fried snacks, candy, cookies, nuts, fats

This becomes almost fool proof once you get used to where foods lie in the given categories.

Throughout this year, I have found that I get really sick of tracking my diet or spending a lot of time figuring out what to eat based on specific nutritional attributes (how many grams of fat/protein/carbs, type of fat, type of carb, etc).  These are extremely beneficial and perhaps even necessary practices when you start a weight loss plan because you HAVE to learn what healthy foods look like. For me, I just got bored with it and it became tedious.  The Volumetrics Diet simplifies and streamlines things, which I really appreciate.  In addition to changing the CD of the foods you eat, the plan promotes physical activity (working up to at least 10,000 steps per day), and becoming more mindful of how you eat, why you eat, and how you can change your attitude to promote a healthier lifestyle.  I won’t go into all of that, but Rolls’ book The Ultimate Volumetrics Diet is an amazing resource.

To make it easy on myself, here are a few things I did to stick to my “volumetrics” plan.
1) Drink a big glass of water before every meal.  This activates the stretch receptors in your stomach and sends a signal to your brain that you’re about to start eating.  It takes about 20 minutes for your brain to register feelings of satiety (fullness), so it’s good to give it a head start by stretching the stomach a bit.  This will help to prevent overeating.

2) Eat fruits/veggies as a starter. This means that if you make a salad to go with dinner, eat it first. If you bring an apple to go with your lunch, eat it before you eat the rest of the meal.  This works similarly to the water thing, except you’re getting some calories and lots of nutrients, which is extremely important.

3) Change up the snack routine. Most of my snacking typically involves fruit, nonfat/lowfat yogurt, and nuts.  I can easily overeat nuts because I love them so…and they’re small, which makes it feel like you’re not eating much when you’re actually getting A LOT of calories.  I switched it up by incorporating “popped” foods instead of nuts (and saved nuts as meal ingredients instead of snacks).  Popped foods include popcorn (duh) and rice cakes.  I like to eat crackers, but they tend to have an incredibly high caloric density so you can only eat a few (which I never do) if you’re trying to control intake. Popcorn and rice cakes (cinnamon was my favorite flavor) allowed me to get my starch fix without even really think about portion control.
**I also don’t eat microwave popcorn. I either make my own or buy different flavors of the already popped stuff to cut down on fat and all the freaky chemicals that are in microwave popcorn.

4) Controlling my sweet tooth. I just can’t get enough. I love sweets, everyday. This is probably my most unhealthy habit.  Delusional people (or those with extreme will power or who don’t care for sweet foods) will give you stupid advice like, “Just eat a piece of fruit.” Get real. So, I had to figure a way around this.  One way to get my chocolate fix was to buy popcorn with chocolate drizzled over it (got it at Sprouts).  I especially love salty and sweet, so this was a great snack.  I could just grab a handful and not worry about the calories because a handful was enough volume to give me the fix without a ton of calories.  When I want something more than that, my go to is always ice cream. So instead I switched to frozen yogurt, which I love just as much, and just used portion control.  This brought the CD down from 2.16 (for chocolate ice cream) to 1.13 (for chocolate frozen yogurt).

5) When you aren’t eating something healthy, don’t eat as much of it. This is seemingly obvious, but I think a lot of us forget this and just go all out when we eat unhealthy, convincing ourselves that we’ll “go back to eating healthy tomorrow.” This is why it’s so easy to fall off the healthy eating wagon.  Just allow yourself to eat these things occasionally and just don’t eat as much of it.  That way, you never “fall off the wagon.” This is one of the most important things that you can learn from reasonable diets.  There is much less of a struggle to stick to a diet when you’re granted the freedom to eat what you want.  Learning portion sizes and implementing portion control would be my number one recommendation for anyone who wants to eat healthier.

Stats

  Goal/Normal DASH Low Fat Sustainability FMD October November
Weight 121-60 123.5 123 123 125.5 127.5 123.5
BMI 18.5-24.9 19.5 19.25 19.25 19.7 20 19.5
PBF 21-32 ? ? ? ? ? ?
WC <35 ? 26.5 27 27 27.5 26.5
HC ? 36.5 37 37.5 38 38
W:H Ratio <0.8 ? 0.73 0.73 0.72 0.72 0.7
Blood Pressure <120/80 91/68 103/66 103/68 95/65 102/73 105/72
      Diet
Total kcal 2000-2200 1865 1780 1905 925-1688 1920 1820
Protein (%) 13058 15 22 19 15-61 16 18
CHO (%) 49-52 52 60 52 28-77 46 54
Fiber (g) at least 25 30 23 25 30-52 28 31
Fat (%) 20-35 33 18 29 10-46 38 28
Sat Fat (%) <10 8 7 8 3-7 7 7
Sodium (mg) 2300 2147 2315 2282 1250-1740 2127 1975
Potassium (mg) 4700 3874 3143 3746 4014-4624 3826 3906
Fruit/Veg (servings) 5-9 7-9 4-6 5-7 8-12 6-9 6-11
Cost   127.32 145.2 254.45 195.14 204.3 128.5
  

By following the Volumetrics Diet, I lost the weight that I had gained on FMD and the MedDiet.  I wasn’t really intending to, but I found myself getting full on fewer calories…exactly as the plan is laid out. I also didn’t spend much money this month, but I think that was mostly because I had a lot of food left over from MedDiet. However, I really don’t think Volumetrics is an expensive way to eat.  There are no special ingredients to buy – just lots and lots of produce.

Final Thoughts

This diet was my favorite when considering the diets that I’ve tried this year that are designed for weight loss/maintenance (Weight Watchers, Low Fat).  It was the most intuitive out of all of them for me and I wasn’t required to track my intake, so it wasn’t nearly as cumbersome as the others.  Weight Watchers really uses the same premise as Volumetrics by promoting fruit and vegetable intake; they are just two different approaches and they will each work well for different people.  Perhaps the most important thing I gained from this month, though, was the skill to start listening to my hunger and satiety cues.  I was somewhat doubtful that I’d actually feel full simply by drinking more water and eating more fruits and vegetables, so I had to pay close attention to how hungry/full I felt.  Turns out that I felt full a lot faster when I was following the Volumetrics approach to eating.  This is perhaps the most important skill you can learn when trying to eat healthier – listen to your body.  She will not lie to you.

And now…only one month left in this year long experiment! Join me at the end of 2013 (more likely the beginning of 2014) as I review my experience with Mindful Eating, the only “program” where I won’t really be paying any attention to WHAT I eat but HOW and WHY I eat.

Done Being Hangry

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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 🙂