Healthy Lifestyle

Healthy Weight

It's no surprise that Americans are more overweight than ever; in fact, about one-third of adults are obese.(1) Surveys of eating habits show that we consume about 15 percent more calories than we did just a couple of decades ago.(2) We are also less physically active than in times past and this has a big impact on weight and health.

There is no secret about how to lose weight. To shed pounds, you need to eat less and exercise more. But where you get your calories could make a difference, too. Making the right food choices can help keep hunger under control, which is essential for long term weight control.

Bring on the Protein

There is some evidence that protein has greater satiety value than either carbohydrate or fat—that is, it helps people feel satisfied with fewer calories. In a study from Denmark in which people ate diets that were either 12% or 25% protein (15% is about what most Americans consume), those with the higher protein intake spontaneously lost more weight over a six month period, without even trying to reduce their calorie intake.(3) This may be because protein boosts hormones that decrease appetite. And boosting protein intake during weight loss may also help to preserve muscle tissue so that more of the weight loss comes from fat.

This doesn’t mean that you should pile your plate with meat and eggs. The key to healthful weight loss is to choose protein-rich foods that also give you fiber and other important nutrients, and that are moderate in fat. Soy foods like Silk® Soymilk are rich in protein, and may also help promote bone health (4)(5) and reduce risk for other chronic diseases.(6)(7) Even those who don’t eat meat can plan a protein-rich diet for weight control by treating themselves to plenty of soy foods, legumes, nuts and low-fat dairy foods.

The Friendly Carb

You can reap the benefits of a protein-rich diet without eliminating the carbohydrate foods you love. In fact a balance of carbs and protein is key, since very low-carbohydrate diets can be dangerously high in saturated fat and cholesterol. They also lack many compounds that are important for good health.(8) Increasingly, low-carb plans are considered to be unhealthy.(9)

So why are so many dieters avoiding carbs? The idea that carbohydrates make you fat is based on something called the glycemic index.(10)(11) Carbohydrates cause blood sugar (also called blood glucose) to rise after a meal. When blood glucose rises, the hormone insulin is released into the blood. Insulin has a number of effects on the body and on the metabolism of fat. Low-carb proponents say it is this insulin that makes people fat.

But not all carbohydrate foods are equal. Certain carb-rich foods—like white bread, white potatoes and pretzels—have a high glycemic index and cause a rapid elevation in blood glucose and insulin. But others—such as beans, vegetables and many soy products—have a low glycemic index.(10) They produce smaller and more gradual elevations in blood glucose, which may help to delay hunger. Eating a diet with a low glycemic index may also promote use of body fat for energy, which results in weight loss.

It may sound complicated, but you don't have to be a nutritionist to plan a diet with a low glycemic index. In fact, making smart choices is mostly a matter of common sense and following a few simple guidelines:

• Choose more sweet potatoes, whole grains (especially rolled oats and cooked barley), pasta, soy products, beans, fruits and vegetables. Cut back on ready-to-eat cereals, white potatoes and refined grains.
• Satisfy your sweet tooth with fresh, raw fruits.
• Eat raw or lightly cooked vegetables.
• Flavor foods with lemon or lime juice or vinegar, and add tomatoes to cooked dishes. In addition to tasting great, these foods are acidic, which helps to lower the glycemic index of a meal.
• Include plenty of protein-rich foods like soy products, legumes and nuts with every meal.

A Little Fat Can Make You Skinny

Ounce for ounce, fat has twice the calories of protein or carbohydrate—but that doesn’t make it the enemy. Advocates of very low-fat diets note that the less fat you eat, the fewer calories you are likely to consume and the slimmer you will stay.(12)(13) The problem is that, over the long term, people have trouble sticking to super low-fat eating.(14) Also, some types of fat are good for you, and limiting these may not be the best approach to health.(15) The omega-3 fatty acids are thought to be especially beneficial. Although the richest source of omega-3s are cold water fish, soy foods also contain ample amounts.

Some recent research suggests that including moderate quantities of fattier foods in diets helps people feel more satisfied, making them more likely to stick to a lower calorie menu.(16) So, maintain a healthy balance and include a little bit of fat in your diet—it may well help you lose weight and keep it off for the long run.

Tips for Weight Loss

There are no fast and easy tricks when it comes to losing weight. But a few basic guidelines can go a long way toward successful, permanent weight control.

• Exercise. It’s possible to lose weight without it, but exercise will speed up your weight loss and enable you to shed pounds without starving yourself. Aerobic exercise—walking, biking, running—burns the most calories. Activities that build muscle, like weight lifting, are also good for you and will help tone your muscles and burn a few extra calories as well.
• Snack smarter. It’s hard to lose weight if you’re hungry all of the time. Here are some ways to help keep hunger pangs away:
• Include a good source of protein with each meal or snack. Protein-rich plant foods are a smart choice since they are low in saturated fat and provide antioxidants and other compounds that are important for health.
• Choose foods with a lower glycemic index. The easiest way to do this is to concentrate on eating whole, unrefined plant foods. It doesn’t mean avoiding foods that contain carbohydrate.
• Take it easy on fat, but don’t let your diet get too low in this nutrient. Some people find that they are more satisfied when they add moderate amounts of higher-fat foods like nuts, peanut butter, olives or avocado to meals.
• Don't go too long without eating. If you find yourself getting hungry often, then plan your intake around five or six small meals or large snacks rather than two or three bigger meals. It’s harder to eat reasonably when you are famished.
• Eat plenty of fiber. Foods with bulk and weight seem to be the most satisfying according to satiety experts.(17) Foods like soup, that get their bulk from water, are also more satisfying, according to some research.(18)
• Size matters. Restaurants and fast food establishments serve huge portions—a trend that has caused us to lose perspective on how much we really need to eat. Make it a habit to order a salad and share an entrée, or bring half of the entrée home. Or make a meal of an appetizer and a salad.

Silk Soymilk and Weight Control

Silk Soymilk is a perfect choice for weight control. It’s protein-rich, has a low glycemic index, and has just enough fat to keep you feeling satisfied (but without the saturated fat and cholesterol found in animal foods). It’s versatile too, which can make planning your weight control diet easier. Use it for slimming smoothies in the morning or for a quick tomato soup pick–me-up in the afternoon. The following menu plan provides 1500 calories and uses Silk products for easy, satisfying meals.

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