The Diet Tug of War

• As a nation we’re getting fatter. Some 60 percent of American adults are now overweight. The number who are obese (body-mass index* over 30) has risen from 12 to 20 percent in less than a decade, and obesity-linked illnesses like heart disease and diabetes are on the rise.
• A major reason: we’re eating more and exercising less. Remember “small”? Now, portions only seem to come “large,” “super” and “giant.” “I don’t think many people realize the incredible number of calories they consume,” Lynott says. At the same time, our lives grow more sedentary.
• The low-fat emphasis of recent years may be part of the problem. To help curb fat consumption, the U.S. government released a Food Guide Pyramid in 1992 built on a foundation of carbohydrates. No question, our bodies need carbs as a source of energy. But if you eat more than you burn, you store the excess as body fat. “Everyone munches on pretzels because they’re fat-free,” Carlson says, “but fat-free does not equal calorie-free.”
• There are good and bad carbohydrates. Carbs come in two types: simple (as in white bread) and complex (as in whole grains, fruits and vegetables). “Complex carbohydrates provide important fiber and nutrients,” Van Poots says. Because they take longer to digest, they make you feel fuller than simple carbs do.
• There are good and bad fats, too. Only saturated and trans fats (the ones that are solid at room temperature) are the bad guys. “Mono- and polyunsaturated fats, those in olive oil and fish, are good for your health,” Van Poots says.
• The high-fat Atkins diet is risky, but can be effective short-term. When your body doesn’t have carbohydrates to burn, it burns fat and protein (a process called ketosis). That’s the idea behind the Atkins diet, which has you drastically reduce and then slowly reintroduce carbohydrates. It’s not for those with heart or kidney disease, Lynott says. But if you’re 60+ pounds overweight, are otherwise healthy and don’t stay on it for more than a few weeks, Atkins can effectively jump-start weight loss, our specialists agree. (Long-term, the diet raises the risk of colorectal cancer, kidney problems and osteoporosis.)
• Be sure to consult your doctor first. The Atkins diet can interfere with medications you’re taking, and you’ll need vitamin and mineral supplements. Carlson also advises substituting lean protein for the high-fat choices this diet allows.
• For the long haul, you need a balanced diet. The major problem with diets like Atkins is that they don’t teach lifelong healthy eating habits. For that reason, many people can’t keep the weight off. “Don’t focus on the 30 pounds, but on how you want to live from here on out,” Lynott says. That means a balance of carbohydrate, fat and protein.
• The best thing to count is good old-fashioned calories. How many do you need? It depends on your metabolism, size and other factors. Add up what you’re taking in now. If you need to lose weight, decide where you can make changes in your eating habits. Then, either reduce your calorie intake or boost your activity level. For faster results and better health, do both!

Calorie and Carbohydrate Content

Miscellaneous recipe info:

WHERE ARE THE CARBS?

• Starch (bread, cereal, grains, lentils, starchy vegetables, crackers) 15 gms carbs, 80 calories, 0 gms fat
• Fruit and juice 15 gms carbs, 60 calories, 0 gms fat
• Fat-free milk and yogurt 12 gms carbs, 80 calories, 0 gms fat
• Special occasion (ice cream, pie, cookies) 15 gms carbs, calories vary, fat varies

Don't count the following for carbs:

• Vegetables 5 gms carbs, 25 calories, 0 gms fat
• Lean meat and substitute (fish, poultry) 0 gms carbs, 35 calories, 3 gms fat
• Medium-fat meats (low-fat cheese) 0 gms carbs, 55 calories, 5 gms fat
• High-fat meats (hamburger, sausage) 0 gms carbs, 100 calories, 8 gms fat
• Fat (oil, butter, nuts, dressing) 0 gms carbs, 45 calories, 5 gms fat

When a Child Is Overweight

• Cut the sodas and sports drinks. They’re loaded with nutritionally empty carbohydrates.
• Be aware of calorie content in fast foods. An extra-large burger and fries can add up to 1,140 calories—a major portion of the daily intake of calories and fat.
• Take snacks into account. They should be part of an overall healthy eating plan. Substitute a cheese stick or fruit for the potato chips.
• If the child is still growing and is only slightly overweight, aim for weight maintenance, not loss, and the problem likely will resolve itself.
• Rethink “fast food.” “I can make a meal of stir-fried chicken tenders and frozen veggies, quick rice and orange slices in less time than it takes to run to Kentucky Fried Chicken,” Stevens says.
• Look at your “family culture.” Overweight typically is a whole-family problem. If your lifestyle tends toward popcorn-and-movies, consider shifting to biking-and-picnics.
• Ask your doctor for a dietitian referral if your child is severely overweight or if there’s diabetes in the family. A dietitian also can help get the message across to older children and teens.

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