Question

Foods that are sold as low in fat seem to be high in sugar. Is this why I find it so hard to lose weight?

Answer

To lose weight, it is essential that energy intake must be less than the energy requirements. Ideally you should aim at eating about 500-1000 kcal per day less than your energy requirements. It is of course important to continue to take in essential nutrients. It is logical to try to restrict food items which provide energy but have little nutritional value, such as sucrose and alcohol. It is also desirable to restrict the intake of fat, and particularly saturated fat, partly to reduce the risk of atheromatous heart disease (from blocked arteries), partly because fat is a concentrated energy source. There is also some evidence that fat has a lower satiating capacity than similar quantities of carbohydrates or proteins (in other words, it takes longer to feel full up when you eat fats than carbohydrates or proteins).

Foods that can be eaten in unrestricted amounts are fruit, vegetables and whole cereal grains, since these are important sources of micro-nutrients and non-starch polysaccharides. Protein intake should be adequate to avoid loss of muscle tissue, but extremely high protein diets are expensive. Within these guidelines it is possible to construct a high variety of nutritionally sound weight reducing diets which can be adapted to the requirements of the individual person.

Some people prefer rigid diets, where others like some flexibility, and it is important to deal with those people who have a craving for one particular forbidden item, such as chocolate.

Do not forget the other side of the equation, which is to increase the energy output. Exercise alone is not an effective method for achieving weight loss, but it is important and should be encouraged in obese patients who wish to lose weight. The person should take exercise within the limitations of their exercise tolerance.

Links

• The food guide pyramid