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  1. #1

    Water-rich diet more effective than low-fat diet

    Water-Rich Diet More Effective Than Low-Fat Regimen for Weight Loss
    November 18, 2004
    by Jane Salodof MacNeil, Medscape

    Nov. 18, 2004 (Las Vegas) Obese women encouraged to eat water-rich foods lost significantly more weight than counterparts who were told to eat less fat in a randomized controlled trial of two approaches to dieting.

    The women in the first group were in a program based on reducing the energy density of what they ate. By the six-month mark they had lost 9.4 kg. The control group also lost weight but not as much: 6.7 kg at that point.

    "Incorporating low-energy-dense foods into a diet was more effective for weight loss than reducing fat alone," said investigator Julia Ello-Martin, a doctoral candidate from Pennsylvania State University in University Park. She reported outcomes here yesterday at the annual scientific meeting of the National Association for the Study of Obesity.

    The 12-month trial enrolled 101 obese women in their mid-40s with body mass index (BMI) scores between 30 and 40 kg/m 2. All participants received individual counseling, but neither the energy-density cohort nor the reduced-fat cohort was given a specific regimen to follow.

    Instead, the experiment plied the energy-density group with positive messages, according to Ms. Ello-Martin. The women were encouraged to eat fruits, vegetables, legumes, whole grains, soups, and high-fiber and reduced-fat foods. Portion size was not an issue.

    In contrast, the reduced-fat group was counseled to limit portions and eat less fat. Although this cohort also lost weight, Ms. Ello-Martin said the energy-density group pulled ahead by the fourth month.

    Six-month data show that both groups consumed about 28% of daily energy from fat. Average energy density of the foods consumed was less for the energy-density group, however: 1.18 kcal/g vs 1.44 kcal/g. This more successful cohort also ate significantly more fruits and vegetables: 5.1 vs 3.5 servings per day.

    One argument for the energy-density approach is that dieters can eat larger portions without increasing calories. "Women in the energy-density group were able to consume a significantly greater amount of food than women in the reduced fat group," Ms. Ello-Martin said. Consequently, she suggested they were less likely to feel hungry.

    The analysis was based only on women who completed the program 33 in the energy-density group and 36 in the reduced-fat group. About 29% of participants withdrew from the trial, according to Ms. Ello-Martin.
    The National Institutes of Health supported this study.

    Session chair Holly Wyatt, MD, from the University of Colorado in Denver, said the energy-density diet is another approach to getting people to consume fewer calories. Some people may be more successful because they can eat a larger volume of food for the same amount of calories, she said.

    NAASO 2004 Annual Scientific Meeting: Abstract 90-OR. Presented Nov. 17, 2004.

  2. #2

    Water-rich diet more effective than low-fat diet

    This backs up the 1998 report by ABC's 20/20 news show:

    HEY, BIG EATER! A remarkable new diet that some scientists say really works. Recent studies into the calorie density of foods has given rise to what's being called the 'feel full' diet. Scientific studies show that it's not the number of calories you eat that makes you feel satisfied, it's the weight of the food.

    http://abcnewsstore.go.com/webapp/wc...egoryId=100029
    "What lies behind us and what lies before us are tiny matters compared to what lies within us." ~ Ralph Waldo Emerson

  3. #3

    Re: Water-rich diet more effective than low-fat diet



    More info, including the nutrient density chart shown in the video: Nutrient Density
    "What lies behind us and what lies before us are tiny matters compared to what lies within us." ~ Ralph Waldo Emerson

  4. #4

    Re: Water-rich diet more effective than low-fat diet

    The women were encouraged to eat fruits, vegetables, legumes, whole grains, soups, and high-fiber and reduced-fat foods. Portion size was not an issue.
    Some new soup recipes:

    Spring Vegetable Soups - NYTimes.com

    Garlic Soup for One - NYTimes.com

    Spinach and Tomato Soup With Rice - NYTimes.com
    "What lies behind us and what lies before us are tiny matters compared to what lies within us." ~ Ralph Waldo Emerson

  5. #5

    Re: Water-rich diet more effective than low-fat diet

    "What lies behind us and what lies before us are tiny matters compared to what lies within us." ~ Ralph Waldo Emerson

  6. #6

    Re: Water-rich diet more effective than low-fat diet

    "What lies behind us and what lies before us are tiny matters compared to what lies within us." ~ Ralph Waldo Emerson

  7. #7

    Re: Water-rich diet more effective than low-fat diet

    Keep This Brain Trick in Mind After the Holidays and Your Waistline Will Thank You

    Here's something to consider, and take a little solace in, after you've stuffed yourself this Thanksgiving: Losing weight may be as easy as having soup and crackers for lunch a few times a week...

    Our brain doesn't possess a very effective mechanism for noticing small drops in energy intake. Making a few small reductions in energy intake during the week won't trigger an overcompensation response, and cumulatively that can yield significant weight loss...
    "What lies behind us and what lies before us are tiny matters compared to what lies within us." ~ Ralph Waldo Emerson

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