Home' Trinidad and Tobago Guardian : November 12th 2014 Contents Diet advice is a lot like fashion.
Trends come---wedge sneakers, drop-
crotch pants, those skirts that are short
in the front and long in the back---and
a year or two later they seem hope-
lessly out of date. But the truly stylish
always look smart; you ll never see a
photo of Pharrell Williams wearing
crocs or Victoria Beckham in a meat
It s the same with the lean and fit:
Those who stay slim don t follow diets
or nutrition trends. They follow com-
mon sense eating strategies that keep
them looking fit for life.
TIP #1. Hide your weakness. If you
see it, you ll eat it. If you don t see it,
you ll still eat it---but not so much.
That s what a study at Google s New
York office, dubbed Project M&M
found. Office managers discovered that
placing the chocolate candies in opaque
containers as opposed to glass ones,
and giving healthier snacks like nuts
and figs more prominent shelf space,
curbed M&M intake by 3.1 million calo-
ries in just seven weeks. A similar study
published in the Journal of Marketing
found that people are more likely to
overeat small treats from transparent
packages than from opaque ones. Out
of sight, out of mind, out of mouth.
TIP #2. Use the 1 in 10 rule. For
every ten grammes of carbohydrate list-
ed on the label, look for at least one
gramme of fibre. Why 10:1? That s the
ratio of carbohydrate to fibre in a gen-
uine, unprocessed whole grain. The rec-
ommendation comes from a study pub-
lished in the journal Public Health
Nutrition that evaluated hundreds of
grain products; foods that met the 10:1
ratio have less sugar, sodium, and trans
fats than those that didn t.
TIP #3. Boost flavour to cut calories.
Ever notice how everything inside a
McDonald s---the burgers, the fries, the
shakes---smells exactly the same? That
sameness of scent is actually a tactic
that can inspire you to consume more
calories. A study in the journal Flavour
found that the less distinctive the scent
of a particular food, the more you ll eat
of it. Adding herbs and sodium-free
spice blends is an easy take advantage
of sensory illusion that you re indulging
in something rich---without adding any
fat or calories to your plate. Further-
more, a recent behavioral study that
taught adults to spruce up meals with
herbs instead of salt led to a decrease
in sodium consumption by nearly 1000
mg a day (that s more salt than you ll
find in five bags of Doritos!).
TIP #4. Chill pasta to melt fat. You
can gain less weight from a serving of
pasta simply by putting it in the fridge.
The drop in temperature changes the
nature of the noodles into something
called "resistant starch," meaning your
body has to work harder to digest it.
Cold pasta is closer in structure to nat-
ural resistant starches like lentils, peas,
beans and oatmeal. A study in the jour-
nal Nutrition & Metabolism found that
adding resistant starch to a meal may
also promote fat oxidation. Suffice it
say, colder noodles = hotter you. But
you ve got to eat it cold: Once you heat
the pasta up again, you destroy the
TIP #5. Dim the lights to get lighter.
A study of fast food restaurants pub-
lished in the journal Psychological
Reports found that customers who
dined in a relaxed environment with
dimmed lights and mellow music ate
175 fewer calories per meal than if they
were in a more typical restaurant envi-
ronment. Cutting 175 calories from
dinner every night could save you more
than 18 pounds in a year!
TIP #6. Eat, don t drink, your fruit.
Juicing may be the rage, but like a cer-
tain Mr Simpson, some juice can do
more harm than good---including OJ.
Researchers at the Harvard School of
Public Health found that people who
consumed one or more servings of fruit
juice each day increased their risk of
developing type 2 diabetes by as much
as 21 per cent. Conversely, those who
ate at least two servings each week of
certain whole fruits--- particularly blue-
berries, grapes and apples---reduced
their risk for type 2 diabetes by as
much as 23 per cent.
TIP #7. Eat before you eat. Eating
an appetizer of a broth-based soup or
even an apple can reduce total calorie
intake over the course of the meal by
up to 20 per cent, according to a series
of Volumetrics studies at Penn State.
TIP #8. Choose paper, not plastic.
Researchers suggest that you re less
likely to impulsively buy junk food if
it means parting with a hundred dollar
bill than swiping plastic.
TIP #9. Water down the calories.
You ve been told to drink eight glasses
of water a day, but why bother? Well,
what if staying hydrated could strip
pounds off your body? According to a
study in the Journal of Clinical
Endocrinology and Metabolism, after
drinking approximately 17 ounces of
water (about two tall glasses), partic-
ipants metabolic rates increased by 30
per cent. The researchers estimate that
increasing water intake by 1.5 litres a
day (about 6 cups) would burn an extra
17,400 calories over the course of the
year---a weight loss of approximately
TIP #10. Remind yourself to lose
weight. A recent study published online
in Health Promotion Practice found
that people who received weekly text
reminders of their daily "calorie budg-
et" and motivational emails made
healthier meal and snack choices. A
simple hack to help you slim down:
set up reminders on your smartphone,
so when 6 am rolls around, it s: You
make 1200 calories-a-day look so good!
And at lunchtime: Salad for the six-
body & soul
Guardian www.guardian.co.tt Wednesday, November 12, 2014
The ten best nutrition tips ever
Eat, don't drink, your fruit, for best health effects.
Hide your weakness. If
you see it, you'll eat it. If
you don't see it, you'll
still eat it---but not so
much. Use opaque jars.
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