body basics

TEXT SUZAN E AVADIAR

D I ET~_DILEM_MASIf you have been on a whirlwind ride with one diet after the other,you should perhaps stop blaming yourself and ask: Is it the diet?

NOBODY WANTS TO ADMIT THEY ARE ON A DIET. ACTUALLY,

many simply despise even the thought of it. Each time weresolve to stay away from diets and simply eat right andexercise, we are forced to divert our attention. As we getmore health-conscious by the day, opting for betterlifestyles and eating habits, new fad diets spring up. Itseems that, with the arrival of every new fashion seasonand the ever-changing ideals of perfection, yet another'better, more improved' diet plan hits the streets!The latest vogue that has been taking both Europe and

America by storm is called The South Beach Diet. Developedby Dr. Arthur Agatston, this diet calls for a low-carbohydrateprogramme that helps you distinguish the right carbs fromthe wrong ones. The South Beach Diet is apparently "an

almost foolproof diet" that also "improves your state ofheart and reduces your waistline, with little willpower!"Sounds too good to be true? It is! To verify exactly how

foolproof this programme is, I decided to check it outmyself. I lasted all of four days. To say that the diet didn'twork would be highly unfair, but it would be fair to saythat it is not suited to me or the Malaysian lifestyle. TheSouth Beach Diet, not unlike the Atkins, is all about goodand bad carbs. The book takes you through the threephases of the diet, complete with meal plans and recipes.Phase I, which runs for two weeks, is the strictest phase.

In this phase, only the right carbohydrates are allowed -such as vegetables and salads that are high in fibre andnutrients, but low in sugar and starch. So, basically, for

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the first two weeks you have to kiss goodbye to rice, bread,pasta, coffee, alcohol, potatoes, fruit, baked goods, andeven wine. However, you can have normal-size helpingsof meat, chicken, turkey, fish, vegetables, eggs, andcheese, as well as three balanced meals and three snacksin between. Sounds fair enough.When you get into Phase 2, certain carbohydrates areslowly introduced back into your diet, but a small portionat a time. The idea is that, by the time you get to Phase 3,your body will no longer be accustomed to the bad carbs,and therefore will not crave for them. All this is fine. Infact, if you look strictly at the formula, it does seem thatthe South Beach Diet is a winning one.The problem lies with the menu given. While it may be

'the' diet to get on in Europe, like many other diets thathave come and gone, it is not very suited to the Asianpalate. Nor is it feasible to incorporate much of the foodsuggested in the daily menu into your everyday meals.Unless you have the time to bake vegetable quiche cupsfor breakfast, or a Portobello pizza for lunch!The South Beach Diet could work, if you take the basic

elements, work with a dietician, and find a way to incorporateAsian flavours and time-saving preparation methods intothe meals. Or if you stick with the mouth-watering rangeof salads and grilled chicken breast recipes given, quit yourjob, dedicate the next six weeks to losing weight, and campout in your kitchen!

THE RIGHT STUFFPerhaps the hardest aspect of getting on a diet is findingone that works for you. It is vital to approach any dietfrom a health perspective. Knowing the straight facts onall popular diets is crucial.Any diet that limits portions to a very small size, or that

excludes certain foods entirely to promote weight loss,may not be effective over the long term. It is much easierto maintain a diet that takes into account the foods thatyou like and dislike, and also includes combinations offoods with enough calories and nutrients for good health.When planning your diet, make sure you consider what

calorie level is appropriate for you. Ask yourself thesequestions: Is the diet nutritionally balanced? Is it practicaland easy to follow for the lifestyle you lead? Can you maintainthe diet in the long term? Whatever the programme, your

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priorities must be calorie intake and nutrition.

COUNTING CALORIESMost diets dictate 1,000 to 1,500 calories a day, but thesefigures are not set in stone. The number of calories that isright for you depends on your weight and activity level.The healthiest calorie intake of any diet should allow forno more than I pound of weight loss a week, and this onlyafter the first or second week. This is because, during thistime, weight loss is usually more rapid because of waterloss. So design the right diet plan with the right amountof calorie intake each day. This will require a dietician tohelp work your nutrition needs into the plan.

NUTRITION NEEDSIt is easier to eat healthy today than it was ten years ago.A Nutrition Facts label is available with almost everyprocessed food we buy. Using this information with theFood Guide Pyramid, we know the kinds and amounts offood needed each day. A healthy diet plan should keepthis in mind and include the following nutrients daily:II 20 - 30 grams of fibre for proper bowel function. Fibrecan be found in bran cereal, carrots, kidney beans,pears and apples - to name a few.

1\ 100 grams of carbohydrates daily to prevent fatigueand dangerous fluid imbalances. This can be obtainedfrom bread, cereal, rice, and pasta.

II 50 grams of protein for any woman aged 25 and older,and at least 65 grams for men of this age. Protein helpsprevent muscle tissue from breaking down, and repairsbody tissue such as skin and teeth. Protein is availablein meat, poultry, fish, dry beans, eggs and nuts.

II Less than 30 percent of calories from fat, and less than10 percent from saturated fat (from meat, butter, andeggs). This will greatly reduce your risk of heart disease,and expedite the weight loss process.

II 80 ounces of water - more if you exercise a lot. Water-based beverages also help keep skin hydrated, and flushout toxins.

II Vitamins and minerals from all the food groups on theFood Guide Pyramid are essential daily. If you are on anunder-I, 200-calorie-per-day diet, get the benefits fromvitamin and mineral supplements.

TAKE YOUR PICKThe choices for diets are endless. Way too many to consider.Just like the "foolproof' South Beach Diet or the "amazing"Atkins Plan, what works for many may not work for you!The first step is to determine what sort of diet you need,and then find a programme that fits this category. It iscritical to choose an eating plan that you can live with.The plan should also teach you how to select and prepare

healthy foods, as well as how to maintain your new weight.Remember that many people tend to regain lost weight.Eating a healthful andnutritious diet to maintainyour new weight, combinedwith getting regular physicalactivity, helps to preventweight regain.

all you have to do is buy pre-packed meals, have themdelivered to your doorstep, and learn about appropriateportion sizes at the same time. However, they can beexpensive and not to your taste. Always find out if thesediets will teach you to select and prepare the meals your-self so that you can continue the process on your own.o PT ION S: The Jenny Craig Diet, The Zone Diet

EXCHANGE PLANThis is a plan that recommends a given number of servings

for a variety Of food groups.Most of the time, the numberof calories in each group isequal, and you can inter-change as you wish. Thisway, as long as you stick tothe number of servingsstated in the plan, you canpick any food from a givengroup - just ensure thecalories ~re equal. Theadvantage of these diets isthat they give you varietyand allow you to learnabout nutrition value ofthe various food groups.o PT ION S: The BeverleyHills Diet, The WeightWatcher's Diet

Here are four categories ofdiets to choose from:FIXED FOCUSThis type of programmeusually provides you with afixed menu of all the foodsyou will eat. The advantageis that the list is ready tofollow, but the bad news isthat the choices may belimited and you could 'sub-sequently get bored with it.Don't be fooled by a list thatcould very well be healthyand take you closer to yourtarget weight. If this list does not include food that you caneasily get your hands on or that you like, the chances ofcheating are much higher and you may very well end upgaining rather than losing! Another drawback of fixed-menudiets is that you don't learn food selection skills. These arenecessary for keeping the weight off, so if you start makingchoices on your own to add variety you could end upselecting the wrong types of food.OPT ION S: The South Beach Diet; Atkins Diet

ON-TH E-GO_ PACKSThese kinds of diet can be fun, easy and time-saving because

GOING LIQUIDThis is a formula diet

designed to replace your one or more meals with liquidshakes. While many are balanced with protein and carbQ-hydrate, they are only good for the short term as they lackmany nutrients needed for long-term healthy living. Themajor disadvantage ofliquid diets is that most peopleregain their weight the moment they stop the diet or getoff the formulas. These diets are best suited to flushingyour system and detoxifying before you get into a moresuitable meal plan.OPT ION S: Slim Fast Diet Shakes, The CabbageSoup Diet V

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