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Calorie density key to losing weight |
| TheAllINeed.com |
(NC&T/PSU) Foods that are high in water and low in fat – such as fruits, vegetables, soup, lean meat, and low-fat dairy products – are low in calorie density and provide few calories per bite. "Eating a diet that is low in calorie density allows people to eat satisfying portions of food, and this may decrease feelings of hunger and deprivation while reducing calories," said Dr. Julia A. Ello-Martin, who conducted the study as part of her doctoral dissertation in the College of Health and Human Development at Penn State.
Previously, little was known about the influence of diets low in calorie density on body weight. "Such diets are known to reduce the intake of calories in the short term, but their role in promoting weight loss over the long term was not clear," said Dr. Barbara J. Rolls, who directed the study and who holds the Helen A. Guthrie Chair of Nutritional Sciences at Penn State.
"We have now shown that choosing foods that are low in calorie density helps in losing weight, without the restrictive messages of other weight loss diets," explained Ello-Martin, whose findings appear in the June 2007 issue of the American Journal of Clinical Nutrition.
The researchers compared the effects of two diets – one reduced in fat, the other high in water-rich foods as well as reduced in fat – in 71 obese women aged 22 to 60. The participants were taught by dietitians to make appropriate food choices for a diet low in calorie density, but unlike most diets, they were not assigned daily limits for calories.
At the end of one year, women in both groups showed significant weight loss as well as a decrease in the calorie density of their diets. However, women who added water-rich foods to their diets lost more weight during the first six months of the study than those who only reduced fat in their diets – 19.6 pounds compared to 14.7 pounds. Weight loss was well maintained by subjects in both groups during the second six months of the study.
![]() Records kept by the women showed that those who included more water-rich foods ate 25 percent more food by weight and felt less hungry than those who followed the reduced-fat diet. "By eating more fruits and vegetables they were able to eat more food, and this probably helped them to stick to their diet and lose more weight," said Ello-Martin.
"Choosing foods that are low in calorie density helps to control hunger and is a healthy strategy for losing weight over the long term" said Rolls. Practical information on incorporating foods with a low calorie density in daily diets can be found in Rolls' books "The Volumetrics Eating Plan" (2007) and "The Volumetrics Weight-Control Plan" (2000).
The Penn State researchers added that increasing the consumption of water-rich foods such as fruits and vegetables is not only in tune with current dietary guidelines, but may also help reduce the risk of chronic illnesses.
Other researchers in the clinical trial, which was funded by the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health, include Liane S. Roe, research nutritionist; Jenny H. Ledikwe, post-doctoral research fellow; and Amanda M. Beach, study dietitian, all at Penn State.
How to make your home heating and cooling system cost effective? By: Ophelia Smith
Did your heating bill again knock your socks off? Why not mine? I have a 2100 plus square foot house but my heating system costs only $200 per month. As compared to me, your bill may be even more than $500. Why is there such a big difference? Let's know the basics to minimize this intolerable difference.
When it comes to my house, its visage is southern and obtains a good heat in winter seasons which turns into shade in summer. Most importantly, it is earth sheltered and on ground floor it is heated by propane heater. Additionally I have a wood stove for wintry days and even it is used for cooking whenever power is off. Higher altitude of mountainous location gives my home an appreciable air conditioning for free.
Now let's look on possible problems in your house. First of all your house may be in city where it gets little sun heat. Even though your house might be new and expensive but still I think insulation may be poor. Additionally you may have conventional gas heating and electric cooling system, both of which are expensive. In this way your house is sucking some extra money from your pocket. Obviously most of the houses in US are power controlled. So what you should do to save money? Here are three valuable strategies to do it efficiently.
1. Make sure to use less gas and power in extra efficient systems like air conditioners, hot water heaters and thermostats.
2. Insulation makes a big difference. You should try to increase insulation in structures which are not properly insulated. Cover all cabinets and shelves in the wall with doors. Also build a porch to shade the windows which will serve to save your home from hot sun. Investment in new sheet rock and insulation is required only once but your bill will come every month. Surely these are old ideas but we need to bring these ideas back to save some useful money.
3. While building your house you should ensure good science. Many builders avoid learning and doing something new so they use conventional ideas which are surely sucking our resources. Also poor quality systems are embedded in these extra large and too fragile houses. For this you need to learn all the basics so you become able to ask your builder for a higher quality.
Always remember houses built on small footprints have proved more energy efficient. Experiences have proved that smaller houses are cheaper to have proper heating and cooling system. Another way of proper heating and cooling is to stack the floors over each other. This way they work more efficiently and save some extra money. Similarly, earth sheltering is another useful approach. By this approach the under ground temperature remains 55 degree and it requires only a small amount of heating and dehumidifying. However some of these structures my not need any cooling or heating but still best thing about them is storm and fire resistance capability. Another option can be the addition of solar collectors to your yard and house. The idea of fireplace can be excellent in cold climates to have good heating environment in your house.
Does all this sounds good for you? Surely, if we go for good science rather than fashion, valuable money can be saved to invest some where else!
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I want to get a tatoo of myself on my entire body, only 2 taller. -- Steven Wright
I think you should defend to the death their right to march, and then go down and meet them with baseball bats.-Woody Allen, on the KKK
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