·Decreasing your energy intake
is often key to weight-loss.
·Artificial sweeteners are much
sweeter than sugar (some are 10,000 times sweeter than sugar). This means a lot
less of them have to be used and the tiny amounts used in food contribute
almost no energy.
·Although they have a bad
reputation online, scientific evidence suggests artificial sweeteners are safe
and they are approved by over a hundred government bodies around the world.
·Stevia is a natural alternative
to artificial sweeteners .It comes from
the Stevia plant and is up to 600 times sweeter than sugar.
·Stevia was approved for use in
foods in 2008. Experts say it is no better or worse than other artificial
·Sugar alcohols are sugars that
have been modified so that you cannot metabolise the sugars which means they
don’t cause tooth decay and don’t contribute as much energy as sugar.
·Sugar alcohols have a similar
structure to alcohol but will not make you intoxicated.
·A 2007 review found that the
relationship between artificial sweeteners and weight loss is unclear.
·Some researchers believe the
consumption of sugar replacements,like artificial
sweeteners, may mean we eat more of other foods to make up for it.
·Some researchers believe that
sugar replacements encourage a sweet tooth.
·Others say that if people do
have a sweet tooth, sugar replacements enable them to have something sweet that
is not high in sugar and calories.
·One research study found that
rats that consumed artificial sweeteners had their metabolism altered and it
consequently made them gain weight. However, this has not been proven with humans.
·Researchers define ‘fad diets’
as those that promise dramatic weight loss, are nutritionally unbalanced and
are low in energy. They may require the consumer to purchase certain products
and they cannot be maintained long term.Many do not make any allowances for what to do
once they are over.
·Many of the popular diets fit
the definition of a ‘fad diet’.
·Energy can come from fats,
carbohydrates and protein. The body has a tremendous capacity to store fat
whereas carbohydrates come in between fat and protein.
·Protein is said to have a
‘metabolic advantage’ over other nutrients because our body is unable to simply
store the energy from it – it has to use energy to do so.
·The body’s inability to store
protein means it has to be converted and this process uses energy. This process
has led to the thought that high protein diets can lead to weight loss.
·Protein is available from meat,
dairy, eggs and some vegetables and now processed high protein foods.
·The protein in protein bars and
shakes comes primarily from either soy or dairy. Egg is sometimes also used.
·Different types of proteins are
digested at different speeds.
·Proteins that are slowly
digested tend to leave you feeling more satisfied than proteins that are
·Egg, soy and casein (from milk)
proteins are all digested slowly.
·Whey protein is a very fast
digested protein. This is the reason for its popularity with bodybuilders.
·Because whey is absorbed very
quickly it helps muscles repair, which is useful for athletes who do a lot of
·Whey protein is a by-product of
the cheese making process. The protein is extracted from the liquid left behind
once the cheese curds are removed.
·Unfortunately, eating protein
won’t automatically give you bigger muscles - muscles get bigger due to
exercise. Just as with fat and carbs, if you consume too much protein it will
get turned into fat.
·High protein products can be
very helpful for athletes, but for the majority of the population they are more
of an occasional requirement.
·The glycaemic index will tell
you how quickly the carbohydrates from a product will be digested, however it
doesn’t tell you anything about its energy content.
·Detox diets are not going to
harm your health in the short term, however experts say it is likely that the
weight loss achieved on the diets will not be sustained.
·There have been at least
200,000 diet books released in the last 3 decades.