Losing Weight Safely : Part 2

by Food and Drug Administration (FDA)

(Page 2 of 3)

Avoid low-calorie fad diets that exclude whole categories of food such as carbohydrates (bread and pasta) or proteins (meat and poultry). These diets may be harmful because they generally do not include all nutrients necessary for good health. "Every fad diet that demands an unusual eating pattern, such as emphasizing only a few types of foods, deviates from one or more of the guidelines of moderation, variety and balance," says Herbert. "The greater the deviation, the more harmful the diet is likely to be."

Using the Food Label

To help consumers plan a healthful diet, FDA and USDA have revamped food labels. By law, most food labels now must display a Nutrition Facts panel containing information about how the food can fit into an overall daily diet. Nutrition Facts state how much saturated fat, cholesterol, fiber, and certain nutrients are contained in each serving. Serving sizes must now be based on standards set for similar kinds of food, so the nutritional value of similar products may be compared.

On the food label, %Daily Value shows what percentage of a given nutrient is provided in one portion for daily diets of 2,000 calories.

Whether or not a given food fits into a weight-loss diet depends on what other foods you eat that day. For most people, the goal is to select a variety of foods that together add up to approximately 100 percent of the Daily Value for total carbohydrate, dietary fiber, vitamins, and minerals; total fat, cholesterol and sodium each may add up to less than 100 percent.

This system permits a good deal of flexibility. No food is inherently "bad"; it is the total diet for the day that counts. You may compensate for an occasional rich dessert or serving of fried food by eating foods that are low in fat, oil or sugar for the rest of the day. However, high-fat foods should be limited, because they can quickly use up a day's supply of calories without providing high percentages of vital nutrients.

Look on the nutrition label for words such as "low," "light" or "reduced" to describe the calorie and fat content per serving. These foods must have significantly fewer calories or significantly less fat than similar products that do not make these claims.

Foods that claim to contain fewer calories or less fat than similar servings of similar products must show the difference on the label. For example, on a container of low-fat cottage cheese, the label would show that a serving of the low-fat product contains 80 calories and 1.5 grams of fat while regular cottage cheese contains 120 calories and 5 grams of fat per serving.

Simple modifications in food selection and preparation allow you to include traditional favorites and snacks within the context of a healthful weight-loss diet; for example, select 1 percent or skim milk products instead of those made with whole milk, lean cuts of meat and poultry, and nonfat frozen yogurt instead of ice cream. Low-fat plain yogurt may be substituted for sour cream in dips, dressings or spreads; reduced-fat cheeses may be used instead of those made from whole milk. Broil, roast or steam foods instead of frying.

Load up on foods high in fiber, such as fruits, vegetables, legumes and whole grains. Fiber can be an important aid in weight maintenance because eating enough of it can help make a person feel full and thus not eat as much.

Also, include small portions of desserts or high-fat snacks rather than attempting to cut them out altogether. Eliminating favorite foods may result in cravings that can lead to binge eating and weight gain.

Exercise

Regular exercise is important for overall health as well as for losing and maintaining weight. There is evidence to suggest that body fat distribution affects health risks. For example, excess fat in the abdominal area (as opposed to hips and thighs) is associated with greater risk for high blood pressure, diabetes, early heart disease, and certain types of cancer. Vigorous exercise can reduce abdominal fat and thus lower the risk of these diseases.

The Dietary Guidelines for Americans recommends a half hour or more of moderate physical activity on most days, preferably every day. The activity can include brisk walking, calisthenics, home care, gardening, moderate sports exercise, and dancing. Regular exercise can help the body use up calories consumed daily, as well as excess calories stored as fat. Weight-bearing exercises also help tone muscles and may reduce the risk of osteoporosis.

OTC Diet Pills

The 1991/1992 Weight Loss Practices Survey, sponsored by FDA and the National Heart, Lung, and Blood Institute, found that 5 percent of women and 2 percent of men trying to lose weight use diet pills. Products considered by FDA to be over-the-counter weight control drugs are primarily those containing the active ingredient phenylpropanolamine (PPA), such as Dexatrim and Acutrim. PPA is available OTC for weight control in a 75-mg controlled-release dosage form, when combined with a restricted diet and exercise.

Using diet pills containing PPA will not make a big difference in the rate of weight loss, says Robert Sherman of FDA's Office of OTC Drug Evaluation. "Even the best studies show only about a half pound greater weight loss per week using PPA combined with diet and exercise," he adds. Sherman cautions that the recommended dosage of these pills should not be exceeded because of the risk of possible adverse effects, such as elevated blood pressure and heart palpitations.

About the Author

www.fda.gov
FDA is A United States government body that oversees medical devices, including contact lenses, intraocular lenses, excimer lasers and eyedrops. In the US, these products must be approved by the FDA before they can be marketed.