Diet Secrets THAT WORK! - specific diet suggestions

Ebony, April, 2001

IF you want to lose a few pounds this summer, you're not alone. Millions of Black Americans are dieting, and many of them are losing everything but weight. Why? The main problem, fitness and nutritional specialists say, is that many dieters gear up for an all-out war on fat but don't have the necessary game plan to win. According to these experts, there are five well-kept secrets to losing the pounds and keeping them off. And if you adjust your game plan accordingly, you'll be on the road to a slimmer and healthier new you. (It's always best to get a complete check-up from a doctor before beginning a weight-loss or exercise regimen.)

1. Eat, drink and be happy. Here's a twist to conventional thought: The less you eat, the less likely you are to lose weight. And the more you eat, the more calories you'll burn, and the more weight you'll lose.

It sounds as backwards as a dodo bird, but it's true. The human body is built for survival, and if you go without food in an effort to lose weight, the body will hold on to every ounce of fat that it has in an effort to fend off starvation.

Nutrition specialists suggest that you should choose the correct foods according to the guidelines of the Food Pyramid to assure that you receive the recommended daily allowances. It's also important to make sure that food is properly seasoned so that it looks, tastes and smells appealing to you.

A good strategy is to prepare a menu that contains the proper nutrients, and eat those foods in moderation. The right foods include plenty of grains, vegetables and lean meats. While on your weight-loss plan, reduce your intake of starchy foods, fatty foods, and dairy. Find replacements that are just as delicious. Substitute a baked chicken dish for fried chicken, limit your intake of starchy or carbohydrate-rich foods to 2 servings per meal, and choose low-fat versions of milk, cheese and yogurt.

What to eat and when to eat is one of the most hotly debated weight-loss topics, leading some perennial dieters to adopt various grazing rituals. Some choose to eat like a king in the morning (large meal), a queen in the afternoon (medium meal) and a pauper (kiddie's meal) at night. Others choose to fast (go without food) during the daylight hours and have one huge meal in the evening. If you want to maintain your current weight, these methods may work. But if your goal is to lose weight, you need a complete overhaul of your eating habits, according to Charleston-based registered dietician Jeannette Jordan, also the national spokesperson for the American Dietetic Association.

"If you want to lose weight you have to get on a regular schedule of eating," she states. "People who eat one big meal in the evening will find themselves snacking on candy bars and donuts all day long. You should eat moderately all day long, paying close attention to your portion sizes, which is most critical."

Most folks can't quite picture what a moderate serving is, but they have a God-given food gauge --the palm of their hand. No matter what you eat, Jordan says, it should be able to fit inside the palm of your hand (not including your fingers!). Whether it's rice, grits, or vegetables, the palm of your hand is considered a medium-sized (or moderate) portion.

Eating the foods you crave is also an important part of your new weight-loss program, Jordan says. "Don't ever deny yourself a particular treat. There is no food that you can't have. The key is moderation and how often you have it," she says, adding that if you want to treat yourself to your favorite piece of cake once a week, more power to you --you aren't going to wreck your diet. But you can't have a slice of cake (which is about 500 calories or more) every, night; have a "treat day" for yourself--instead.

While you're watching what you eat, you should also watch what you drink. Many drinks are loaded with calories, so if you crave sugar, low-calorie sweeteners and diet drinks can be your best friend.

"We get a lot of empty calories from what we drink," Jordan says, adding that the standard 12-ounce can of soda is no longer the norm, especially during the warmer months when 32-ounce drinks reign supreme. "There can be up to 400 calories in a beverage. If you love sweetened drinks, use a sugar substitute, or drink diet drinks, for a great-tasting beverage without all of the calories." Don't forget to replenish your body with plenty of water as well.

2. Adjust your attitude. In the battle of the bulge, dieters make three major mistakes. The most fatal is becoming a slave to numbers. If the success of your weight-loss program is based on a particular number system, i.e., losing 50 pounds, or becoming a "perfect size" 9, you are setting yourself up for guaranteed failure, says obesity specialist Otelio Randall, director of Howard University's General Clinic Research Center. Instead, he says, the success of your program should be measured by the overall improvement of your health and well-being.

"Health is No. 1, but many people have the tendency to deny that they are going to fall ill from obesity," Dr. Randall says, pointing out that most dieters choose to view enhanced beauty as their stimulus for losing weight. "That is, until their doctor tells them that they have diabetes, high blood pressure or any of the other consequences of obesity. Only then does their emphasis shift from how they look to how they can regain their health."