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Three tips from Valerie Bertinelli's weight loss guru
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Yep, pasta is a good-for-you food..just make it whole wheat. [rehearsedinsanity: flcikr]
I’m sure you’ve seen and heard about Valerie Bertinelli’s recent weight loss. At 49, the once overweight and out of shape actress is now strutting around in bikinis, running half-marathons and inspiring women of all ages to conquer their battle with the bathroom scale. And while we’re all aware of the fact that she’s a member (and spokesperson) for Jenny Craig, it’s more about what’s behind the Jenny Craig regime that transformed Valerie’s body and health.
Enter Barbara Rolls, Ph.D., who developed Volumetrics ®, the method supported by Jenny Craig which bans the words “dieting” and “forbidden foods.” “Volumetrics ® is an eating plan based on the latest research on how to control hunger while managing calories to lose weight or hold steady at your current weight,” says Barbara Rolls, PH.D. professor and Guthrie Chair of Nutrition at Penn State, and author of the New York Times’ bestseller, The Volumetrics Eating Plan (Harper Collins, 2007). “Feeling full and satisfied while eating foods you like is a critical part of this eating plan.”
That’s right—she wants you to eat your favorites, like dessert or wine. “It’s not about giving up food—it’s focusing on what you can eat and learning how to budget those calories into your plan.”
Below are three of Dr. Rolls’ easy (not to mention yummy) “diet” tips:
Dr. Rolls’ weight loss tip #1: Choose high-protein foods wisely. “For example, trim visible fat from lamb, beef and pork. Also, find the lower-calorie, high-protein snacks that you enjoy, like hummus, black bean dip, and low fat-mozzerella sticks.”
Why it works: “High protein-foods can decrease hunger and prolong satiety more than foods high in either carbs or fat,” states Dr. Rolls. “However, eating more protein than your body need will not make you thinner! The amount of protein you need each day is based on your body weight. The usual recommendation is 0.4 grams per pound body weight.”
Dr. Rolls’ weight loss tip #2: Go for foods high in fiber. “You’re looking for breads that are 100% wheat or whole grain and are at least 2 grams of fiber per slice. Choose breakfast cereals that have at least 3 grams of fiber per serving. Also aim for brown rice and whole-wheat or wheat-blend pasta, as well as legumes which can be added to pastas, soups, burgers and meatloaf.”
Why it works: “Fiber has been shown to increase satiety by slowing the rate that food passes though the digestive system,” says Dr. Rolls. “And studies have shown that in just four months, increase fiber intake resulted in the consumption of fewer calories, which led to an average weight loss of five pounds—with no dieting!”
Dr. Rolls’ weight loss tip #3: Find flavor with less fat. “Here’s an example: choose nonfat or reduced-fat spreads and dressings, like low-fat sour cream on a baked potato. Sauté foods in bouillon, low-fat chicken stock, wine or small amounts of olive or canola oil instead of butter or margarine. And enhance foods with nonfat sauces and condiments such as mustard, salsa, soy sauce, and sweet-and-sour sauce.”
Why it works: “Fat adds delicious textures and carries the flavors in many of our favorite foods, so trying to give up all of the fat in your diet is not a palatable long-term solution to cutting calories,” says Dr. Rolls. “About 20 to 30% of your calories should come from fat, which is 36 to 53 grams per day if you’re eating 1,600 calories each day. Not only are there more reduced-fat foods on the market, they are continually being improved, so they taste more like full-fat foods. By eating the low-fat products, you’ll be able to eat satisfying portions and keep your fat and calories under control.”
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