Shed off those extra kilos, go Mediterranean
Aug 14, 2009
THERE were times when eating fast foods was a symbol of ostentation. However, for today’s corporate woman, fast foods have become the norm courtesy of busy schedules.
By Titus Serunjogi
THERE were times when eating fast foods was a symbol of ostentation. However, for today’s corporate woman, fast foods have become the norm courtesy of busy schedules.
Trouble is, these foods not only increase her risk of heart disease, high blood pressure and breast cancer, but also make her gain extra weight. Now, shedding off those extra kilos is no easy feat. The corporate woman does everything from reducing intake of sugar and fried foods to the Atkins’ Diet, but to no avail.
“Popular weight loss diets have proved to be ineffective because they deprive people of certain foods, leading to a conflict between what one craves and what they should have. For instance, a high-protein, low-carbohydrate diet like the Atkins one does not provide enough carbohydrates at the start of the diet. If one starts on a weight loss plan of diet change and exercise, exercise burns carbohydrates and those carbohydrates have to be replaced.
“Conversely, a high-carbohydrate, low-protein diet can have as many negative effects because protein is necessary for growth, healthy hair, skin and nails and muscle development,†says Grace Tushemerirwe, a nutritionist.
She adds that the American Heart Association (AHA) recommends that before losing weight, one needs to establish how many calories she needs, to maintain a healthy body mass index. They should choose foods like vegetables, fruits, whole-grain foods and fat-free or low-fat products.
“Saturated fat, cholesterol and sodium and foods and beverages high in calories but low in nutrients should be limited.
The Mediterranean diet is the closest to the recommendations of the AHA compared to other diets because it provides a balance of protein and carbohydrates.
Mediterranean diet is the kind of food found at traditional Italian restaurants. Filippo Rossi, the chef at Il Patio, a restaurant at Kisozi Complex, that specialises in traditional Italian cooking, says: “A Mediterranean-style diet is that kind of food which the middle class citizens of Italy eat. That is, freshly-cooked whole grains, bread, pasta, legumes including beans and peas that are served with fresh fruits and vegetable soups. Since these are low-income earners, they cannot afford to have meat, chicken, eggs and milk daily, but they have fish and moderate amounts of wine. They also use only olive oil to fry their food and they do not use margarine spreads on bread nor ghee.â€
Although this diet was originally associated with low-income earners, it has earned a worldwide reputation as one of the healthiest, second only to the vegetarian diet. A study by the Harvard School of Health Sciences also proved that rural Italians (and other people on traditional Mediterranean diets) have healthy body weights, making them less prone to lifestyle diseases such as coronary attack, diabetes and high blood pressure.
Mediterranean people also have the one of longest life expectancies in the world (about 78 years). “The Mediterranean diet reduces one’s weight because it is limited in saturated fats and cholesterol. The olive oil used is a monounsaturated fat. Instead of blocking the blood vessels and depositing underneath the skin like animal fats do, olive oil regulates metabolism, making the body to break down stored fat and release it as energy. It functions hand-in-hand with the vitamins and mineral salts from fruits and vegetables; the fish oils and the antioxidants in wine maintain healthy body weight and reduces risk of high blood pressure and heart disease,†says Turyashemererwa.
A study published in the Asia-Pacific Journal of Clinical Nutrition in 2004 concluded that a Mediterranean diet was very effective for weight loss in the short term (three months) and 15 months later.
Participants who completed the study’s initial three-month programme had better weight-loss results and regained less weight after 15 months than those who did not complete the programme.
These results were comparable to or even better than the typical results found in studies of common weight-loss programmes.
So where and how is one to obtain the Mediterranean diet? The simplest formula is to hit Nakasero market and shop for fresh foods. Talk fresh green vegetables, fruits, whole grain like rice, wheat, millet, yellow maize flour, brown bread, macaroni or any other pasta, peas, potatoes, fresh beans and fish. Olive oil and Italian wines can be bought in any supermarket.
However, hectic schedules have ensured that few women can stay at home and prepare and take three healthy meals a day. You might want to visit a Mediterranean Restaurant once in a while.
The Il Patio, one such restaurant, prizes itself on cooking real Italian cuisine in the traditional home style. Filipo Rossi recommends that anyone wishing to lose weight should try dishes like the Ravioli Al Pomodoro (pasta, with cheese, spinach and tomato sauce) or the Spaghetti Scieve Scieve (Spaghetti with oil, garlic, and fresh tomatoes). These are dishes that anyone can experiment with at home.
THERE were times when eating fast foods was a symbol of ostentation. However, for today’s corporate woman, fast foods have become the norm courtesy of busy schedules.
Trouble is, these foods not only increase her risk of heart disease, high blood pressure and breast cancer, but also make her gain extra weight. Now, shedding off those extra kilos is no easy feat. The corporate woman does everything from reducing intake of sugar and fried foods to the Atkins’ Diet, but to no avail.
“Popular weight loss diets have proved to be ineffective because they deprive people of certain foods, leading to a conflict between what one craves and what they should have. For instance, a high-protein, low-carbohydrate diet like the Atkins one does not provide enough carbohydrates at the start of the diet. If one starts on a weight loss plan of diet change and exercise, exercise burns carbohydrates and those carbohydrates have to be replaced.
“Conversely, a high-carbohydrate, low-protein diet can have as many negative effects because protein is necessary for growth, healthy hair, skin and nails and muscle development,†says Grace Tushemerirwe, a nutritionist.
She adds that the American Heart Association (AHA) recommends that before losing weight, one needs to establish how many calories she needs, to maintain a healthy body mass index. They should choose foods like vegetables, fruits, whole-grain foods and fat-free or low-fat products.
“Saturated fat, cholesterol and sodium and foods and beverages high in calories but low in nutrients should be limited.
The Mediterranean diet is the closest to the recommendations of the AHA compared to other diets because it provides a balance of protein and carbohydrates.
Mediterranean diet is the kind of food found at traditional Italian restaurants. Filippo Rossi, the chef at Il Patio, a restaurant at Kisozi Complex, that specialises in traditional Italian cooking, says: “A Mediterranean-style diet is that kind of food which the middle class citizens of Italy eat. That is, freshly-cooked whole grains, bread, pasta, legumes including beans and peas that are served with fresh fruits and vegetable soups. Since these are low-income earners, they cannot afford to have meat, chicken, eggs and milk daily, but they have fish and moderate amounts of wine. They also use only olive oil to fry their food and they do not use margarine spreads on bread nor ghee.â€
Although this diet was originally associated with low-income earners, it has earned a worldwide reputation as one of the healthiest, second only to the vegetarian diet. A study by the Harvard School of Health Sciences also proved that rural Italians (and other people on traditional Mediterranean diets) have healthy body weights, making them less prone to lifestyle diseases such as coronary attack, diabetes and high blood pressure.
Mediterranean people also have the one of longest life expectancies in the world (about 78 years). “The Mediterranean diet reduces one’s weight because it is limited in saturated fats and cholesterol. The olive oil used is a monounsaturated fat. Instead of blocking the blood vessels and depositing underneath the skin like animal fats do, olive oil regulates metabolism, making the body to break down stored fat and release it as energy. It functions hand-in-hand with the vitamins and mineral salts from fruits and vegetables; the fish oils and the antioxidants in wine maintain healthy body weight and reduces risk of high blood pressure and heart disease,†says Turyashemererwa.
A study published in the Asia-Pacific Journal of Clinical Nutrition in 2004 concluded that a Mediterranean diet was very effective for weight loss in the short term (three months) and 15 months later.
Participants who completed the study’s initial three-month programme had better weight-loss results and regained less weight after 15 months than those who did not complete the programme.
These results were comparable to or even better than the typical results found in studies of common weight-loss programmes.
So where and how is one to obtain the Mediterranean diet? The simplest formula is to hit Nakasero market and shop for fresh foods. Talk fresh green vegetables, fruits, whole grain like rice, wheat, millet, yellow maize flour, brown bread, macaroni or any other pasta, peas, potatoes, fresh beans and fish. Olive oil and Italian wines can be bought in any supermarket.
However, hectic schedules have ensured that few women can stay at home and prepare and take three healthy meals a day. You might want to visit a Mediterranean Restaurant once in a while.
The Il Patio, one such restaurant, prizes itself on cooking real Italian cuisine in the traditional home style. Filipo Rossi recommends that anyone wishing to lose weight should try dishes like the Ravioli Al Pomodoro (pasta, with cheese, spinach and tomato sauce) or the Spaghetti Scieve Scieve (Spaghetti with oil, garlic, and fresh tomatoes). These are dishes that anyone can experiment with at home.