· Research reveals 38 per cent of people are adopting zero or low carb diets in a bid to lose weight
· Evidence shows links between low carb diets and obesity
· Dr Sarah Schenker gives her top five tips on how to implement a healthy pre-Christmas diet that can be maintained all year round
‘Tis nearly the season to fit into that slinky black dress but experts are warning women to take care when embarking on fad diets, in a bid to shift those unwanted pounds before the Christmas party season.
While clinical evidence shows low carb diets increase the likelihood of being overweight or obese*, research from Wholegrain Goodness** reveals 38 per cent of Brits are adopting zero or low carb diets to lose weight, therefore eliminating important food groups required to maintain a healthy diet. Nearly half (41 per cent) admit they start dieting from their teens, as young as 13 years of age.
Of those who have undertaken a zero or low carbohydrate diet in the last two years, a quarter (25 per cent) admit to experiencing bad breath and a further quarter (24 per cent) has suffered fatigue while on the diet. Other adverse reactions reported include; constipation (23 per cent); an upset stomach (22 per cent); feeling grumpy and short tempered (15 per cent); and still feeling hungry (25 per cent). Medical evidence also suggests low carb diets can be linked to fatal heart problems and can increase the chances of coronary artery disease and stroke.
Independent dietitian, Dr Sarah Schenker,pointed out: “Christmas is just around the corner so it’s alarming to see such a large proportion of people cutting out an important food group from their diets as they are possibly eliminating vital fibre and key nutrients such as vitamin E and magnesium. A poor intake of carbohydrate can trigger a process called ketosis, resulting in increased levels of substances called ketones being released into the bloodstream. This in turn causes some of the side effects reported in the research, such as nausea, bad breath and fatigue.”
The findings also show 12 per cent of Britons who have adopted zero or low carb diets say they have quickly gained back the weight lost after stopping the diet, and five per cent have ended up putting on more weight afterwards. Yet despite the health warnings, 18 per cent admit they would try a low carbohydrate diet if they felt it would work, even though they suspect it isn’t healthy.
To help those who want to shed a few pounds to fit into their LBD, Dr Schenker has compiled her Top Five Tips to a Healthy Pre-Christmas Diet:
· Don’t skip breakfast – it’s the most important meal of the day as it jump-starts your body and helps to stem mid-morning cravings. Try porridge with a chopped banana, muesli with fresh fruit, or a slice of toasted wholemeal bread with peanut butter
· Cut down on sugar intake – don’t turn to sugary drinks and snacks to ‘boost’ flagging energy levels. Instead, keep well hydrated by drinking fluids like water, teas and coffee throughout the day – being hydrated keeps you sharp and focused – and swap cakes and biscuits for fresh, dried or tinned fruit to satisfy your sweet tooth
· Don’t forget alcohol has calories – try alternating alcoholic drinks with low calorie soft drinks or glasses of water to limit alcohol intake. And don’t top up your glass before you have finished a drink so you can keep an eye on exactly how much you are drinking. It also helps to know the calorific content of what you’re drinking too – the average glass of mulled wine contains a whopping 245 calories while a single shot of vodka has just 51 calories
· Eat three servings of wholegrain foods each day – foods such as porridge, wholemeal bread and brown rice are typically low GI and so release energy slowly, reducing the need to over-eat or snack on sugary and fatty foods
· Snack healthily – even with a balanced diet of fruit, vegetables, carbohydrates and lean protein, we all get cravings once in a while. Don’t reach for a chocolate bar; instead, grab a handful of blueberries, nuts, sunflower seeds or oatcakes to see you through to the next mealtime
Dr Schenker added: “People tend to look for a ‘quick fix’ solution when it comes to losing weight, particularly in the run-up to Christmas but carbohydrates needn’t be a dieter’s enemy. They are a good, low fat source of energy, especially wholegrain varieties, which help you feel fuller for longer.”
Further findings suggest that Brits are not getting enough wholegrain foods whether they are dieting or not. Nutritionists around the world recommend that three servings (or 48 grams) of wholegrains are eaten each day; however, 67 per cent of people polled eat only one serving or less of wholegrains a day as part of their everyday diet, with 20 per cent admitting to never eating wholegrains.
A medium sized wholemeal roll gives you 34g, a slice of wholemeal bread gives you 25g and an average sized wholemeal pitta gives you around 39g of wholegrain.
A wholegrain guide is available on HGCA’s Wholegrain Goodness website: www.wholegraingoodness.com
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