Stay hot for summer

BY MARIA DEVESON CRABBE
FRIDAY, OCTOBER 15, 2004

As the climate gets warmer, and the scent of jasmine creates an air of panic, women everywhere can be seen putting those three familiar S words into practice. No, not slip, slop, slap; more like starve, skip, sacrifice. Yes, 'tis the season to commit folly as girls spring into action with more seriousness, at times desperation, than earlier in the year. But in getting "serious" many of us take unhealthy and ultimately self-sabotaging measures in firming up and flattening out for summer.

This year, I would like to propose three new S words that will help you unwrap that new body and actually hold onto it, not take it back to the store after Christmas. We all know the silly season has its stressful moments. But no one should be agonising over which foods to eat, in what portions. Just relax, let your hair down and give in to the odd temptation, safe in the knowledge that three trusty principles will keep you looking and feeling your best.

Think satiety, stability and sustainability: keys to taking the fear factor out of summer slimming. After I released my first book, I was inundated with requests from people seeking a diet plan that didn't lead to a bounce-back of weight as soon as they stopped dieting. People were clearly having problems sticking to any diet irrespective of whether it was low-fat or low-carb. At Aussie Bodies, we recently commissioned an independent study of 300 dieting women. The results have changed my understanding of weight management and reshaped my company's approach to product development. In a nutshell, we were able to identify satiety, stability and sustainability as the crunch factors helping or hindering weight loss success.

Whether you're taking on the Hamptons diet, Atkins or just following your own tried and true methods, you can assess the merits of every morsel of dietary advice by seeing how it weighs up against the three S factors.

Satiety
During the holiday season you will surely find yourself eating foods you may not normally eat, in amounts you would not normally indulge in. We know that nuts, fruit, biscuits and confectionery all vary in terms of their calorie content and nutritional value. But how effectively do they satisfy hunger?

Hunger is our most powerful instinct and one that all dieters must contend with. There are three ways to respond to hunger. You can fight against it using food deprivation tactics, jeopardising health and intensifying the urge to binge-eat. You can overeat, taking in more calories than you can burn with physical activity. Or you can eat optimum amounts of food that are effective at satisfying hunger. Scientists refer to this point of appetite satisfaction as satiety.

Some foods require fewer calories than others to achieve satiety. For example, you could go on eating popcorn through a whole movie before even beginning to feel full, whereas almonds or a protein bar will curb hunger quicker and more effectively. Why the difference? Research shows that protein, of all the major nutrients, has the biggest impact on satiety.

No worries, you think to yourself as you decide what to toss into tonight's low-carb chicken salad. But low carb dieters are not always getting adequate protein at every meal. This can have dire dieting consequences. For instance, start your day with a "high fibre" breakfast cereal and, for all its benefits, you will still feel ravenous by mid-morning, most likely for something sweet to fix the craving. However eat bacon and eggs, or a protein shake at breakfast and you are less likely to be "derailed" on the way to lunchtime. Think satiety at all meals, and you will stand a far better chance of sticking to your diet and your weight loss goals.

Stability
I don't care what Sarah Jessica Parker does, I am drinking this Christmas. I can't wait to toast – many times over – to my company's record-breaking success this year! Then afterwards, rather than torture myself with guilt, I will simply treat myself to some hot protein-ricotta pancakes with strawberries and whipped cream. Once you understand the impact protein, carbs and fat (PCF) have on blood sugar levels, and the hormones that influence weight gain, you can always land on your feet nutritionally by adjusting the PCF content of your meals and snacks.

Why make the adjustment? As many of us now know, carbohydrate foods, particularly those high in sugar or flour, increase blood sugar concentration, signalling your body to restore stability. It responds by releasing the hormone insulin which converts unused sugar into body fat. Anything from Christmas pudding through to 99% fat free rice crackers can lead to weight gain, purely by stimulating a sharp rise in blood sugar.

But not all refined carbs spell danger. The Glycemic Load (GL) was devised to measure the rate at which a meal elevates blood sugar. One of the liberating things we've learned about GL is that no matter how "bad" the carb is, that is, how quickly it spikes blood sugar and insulin, you can always bring the GL back down to optimum levels with protein and healthy fats. In other words, there's no need to eliminate, just integrate. Combine your crackers with meat and cottage cheese or follow up that fruit cake with a delicious protein smoothie. Protein helps rescue refined carbs from becoming body fat.

Sustainability
So summer is round the corner and the new season's low-rise jeans are looming. You need results and you need them fast. So you get the ball rolling with a brand new diet that's helped your friend lose 3 kilos in 10 weeks. Sure enough, after just 4 weeks, you're already getting visible results – encouraging signs. But how long do you maintain the diet? Our research shows that 65 percent of dieters quit their diet within 8-12 weeks, with most regaining their weight and subsequently attempting a new diet.

Reality check: the only changes that have any lasting, significant effect on your weight are lifestyle changes, not stop-start programs. To quit the yo-yo dieting game, you need to replace diet rules with sustainable lifestyle choices. This means maintaining healthy habits throughout the whole day, not just at breakfast, lunch and dinner. You can do this with smart snacking.

Snacking has traditionally been blamed for diet derailment because dieters tend to fix their between-meal cravings with unhealthy or excess snack foods. But snacking can be your ally, not your enemy in weight management. You can now choose snacks that promote satiety and stability, supporting your goals without sacrificing the fun and taste of snacking. Thankfully there's a new generation of protein-boosted bars and drinks conveniently available: Protein FX, Protein Revival, HPLC Bar, AM Bar, PM Bar, Start The Day. With smart snacking, you are no longer dieting, you are living the lifestyle you need for sustained weight management and lasting results.

Putting the Ss in success
So what's the key to satisfying the 3 S-factors while managing all the commitments and temptations of the holiday season? How do you plan your eating effectively when so many social activities catch you unawares?

It may not sound as sexy as South Beach, but moderation is the cornerstone of your successful diet solution. Low fat is healthy, but don't take the low-fat message to extremes. Cutting out all fats can be detrimental as there are many undamaged fats (fish and flaxseed oil, avocado, nuts) which are not only beneficial for heart, brain and sexual health, but support weight loss. Similarly, don't go overboard with the low carb message. Focus on reducing sugar and flour while maintaining a good intake of fruits and vegetables, which are rich in micronutrients and fibre for wellbeing.

Whatever your diet, protein intake is paramount. Protein delivers the satiety you need to stick to your weight loss goals and curb excess calories. Protein also provides a host of health benefits, including improved skin, hair and nails, stronger bones and better immune support.

The good news is you can still enjoy your summer break, enjoy a round of drinks and have your Christmas cake and eat it, without having to sacrifice your figure and waste all the hard work you've put into looking good all year. Just remember those three wise words and have a happy, healthy holiday!

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