actually pretty complex so I thought it would just focus on what I'd say
if you and I sat down in the clinic by wondering what we're shooting for weight
loss less over eating healthy eating a longer better life then stick with the
big picture I just one behavior and a healthy Cascade exercising regularly
leads to better Stress Management to better food decisions two more energy
restaurant disease and so on if it's weight loss you're after that's easy
conceptually don't eat as much in and move more the problem is is not so easy
keeping up this energy balance in the real world and industrialized countries
we are surrounded by a limitless Supply app inexpensive tasty supersize high
calorie food the other side of the energy balance equation is activity has also
changes Our Generation has a severe case of hitting disease nightly TV commute
spectacular games moving sidewalks and
most of us now we're sitting all these workers are culture pushes as towards
the easy button instead of making our days harder on the other other side of
the equation I think it's important to remember that eating is Grand Food
brings together her family's bills communities and gives us Health okay so
let's start with the question I most often get about eating what's
the best diet for losing weight I'm not surprised people are confused
while you're watching this there's
probably a pop-up window from the diet industry telling you about a diet of a
detox or superfood not to mention the Hollywood star that just started that
diet no research has shown convincingly that one commercial diet trumps all the
rest the only thing that predicted success and head hedgehog how well you stuck
to whichever. You pick to reframe that's our society lurches from Daya to diet
looking for some magic formula but but it's not the formula as much as the
powder instead of obsessing about the exact composition of a diet the science
tells us to choose the one you like the best and can actually stick to a
Cochrane meta-analysis in 2015 looking at what bump the success of commercial
weight loss diet showed it wasn't less carbs or or Fat Boys more structure and
more in person social support really died so just food rules that influence our
pattern of eating her with the economist call a commitment device with
self-aware people do to improve their chances of controlling future irrational
or or impulsive behavior instead of autopilot you follow food will that not
just you to work certain evening decisions mostly less over eating each
commercial die has their own magic formula of what we call macronutrients so
low carb high protein low fat sugar and so on and they typically have a story
to go with it so he can eat like a caveman or or use the scoring system words
pre-packaged or famous doctors take her or whatever and I suppose my two
messages with micronutrients are one I think we spent too much time and energy
focusing on them and to it is really more about quality than quantity low carb
well cards to be healthy and their complex form fruits veggies legumes whole
grains and not so healthy and they're simple form like free sugars and and
refined starches you know let's face it carves tastes awesome and in our
society tends to overeat them so people who restrict their intake tend
to lose weight however when we study relative weight loss outcomes 2014
systematic review by dr. Celeste now and colleagues look at Waitin and
cardiovascular markers about rich people on low-carb diets that were followed
for up to two years and they found no difference compared to balance weight
loss diets so how about lowering sugar well try to pick one word to describe
sugar and industrialized societies it would be sneaky so so much sugar has
worked its way into our diet send mean many drinks have a dorm or teaspoons of
sugar the average American intake is approximately 20 teaspoons of sugar a day
murrin teenagers and unless in Canada it's the obvious weeds but it's also
Foods we think of as healthy so cereals and granola bars and fruit juices when
high sugar contributes to excess calories that is when we seem to get into
trouble what interesting caveat is it is it when I diagnose patients with
prediabetes the first thing they do is drop sugar from your diet when we look
at the diabetes prevention trials it was nice about sugar restriction and more
about the healthy Cascade of being active half hour day 5 to 7% weight loss
eating less saturated fats and eating more fiber that reduce risk of
progression 2 Diabetes by 58% how about low-fat well I think our stories
changed on fat from all bad to again more of a continuum he'll be trans fat so
fried fast food many package baked goods not so good and we're reducing these
your saturated fats will see in Darien and red meat and plant oils like coconut
a fishing knot tool go to XS but okay in moderation then we have your
monounsaturated fats or or move them diet with your discussion a second is
pretty high and move Faso avocados Nazis olive oil dark chocolate and shows
health benefits do we have proof is so these are the longer chain fats found in
oily fish has early trial showed some reduction cardiac offense or recent
trials not too enthusiastic meta-analysis still show me some small benefit no
harm so the suggestion is at least two servings a week people seem to do better
when they replace saturated fats with mufa and pufa fat high protein diets for
Quality than quantity protein can come in different packages with different
health effects oh say comparing a high-salt ham steak versus a mistake or or
lentils are a handful of almonds most data points that if you eat healthy
protein white needs not being selfish you do better especially if it has spread
throughout the day perhaps most importantly a breakfast they're also some Diet
showing good results in people with
the Z so the DASH diet dropping high blood pressure by 5 to 11 mm of
mercury or or low glycemic index diet dropping A1C the measurement for blood
sugar over time people with diabetes 5.5 percentage points many of our patients
have high cholesterol and dr. David Jenkins and his colleagues here at the
University of Toronto has shown that can reduce cholesterol by 35% with the
portfolio diet the data for vegetarianism has largely come from Culvert studies
and Nelson randomized trial showing that people do better it's hard not to
conclude that a diet rich in plant-based unprocessed Foods is a Smart Diet no
course many people make the excellent point that the burden on our planet is is
less with a vegetarian or vegan or local diets to think about all this is to
reflect on Brazil's new dietary guidelines from focusing on the perfect
macronutrient mixed words more appreciation of food stepping back a bit to see
you know we're fine worlds are processed foods and packaged foods that can be
eaten anywhere and that maybe there's an opportunity for healthier eating and
better Relationships by courage and create emails with your family and friends
okay if there's no magic formula is there a diet that actually does work I
think the answer is yes the diet is more about culture and a small behaviors a
diet not focused on weight loss but I'm healthy outcomes like less cancer or
heart disease dementia no longer life the guy with the most robust evidence is
a Mediterranean diet I said food rolls or or absolute this is more about moderation
Less meat or veggies fruit for dessert and shopping at the market or or at
least at the outer Isles of a grocery store. The process food for sale in the
inner Isles really it's more of a lifestyle traditional includes lots of
physical activity regular meals are good social support discontinue the ship
from diets to healthy behaviors that affect a reading by look at the national
weight control registry then WCR administers annual questionnaires to more than
10,000 people more women than men who have lost quite a bit of weight and kept
it off for more than a year but surprisingly 98% said they modified their food
intake in some way and a 94% increase their activity levels but there wasn't
one formula most restricted some food some kind of calories is a tall Foods
just limited their quantities 70% eat breakfast every day the majority watch
less than 10 hours of TV a native just
three times a week and these people generate seated the prescribed half
hour day of activity average in an hour day mostly walking nearly all registry
members indicate that weight loss led to improvements in their level of energy
physical Mobility General mood self-confidence and physical health feedback
loops in important is one thing but it seems like the trick your part at least for
about 80% of us is keeping it off weighing yourself and using this is a small
nudge in your daily food decisions is an example 75% of nwcr subjects weigh
themselves weekly 36% daily and then look at this more closely at the soccer
game trial wear daily self when was associated with a decreased risk of
regaining 2.3 kg mg or 5 pounds on average another feedback Dodges a food diary
you just for a week and he's here now with apps patients find us so simple they
don't do it but let's see what you've eaten can actually double your weight
loss so I think awareness is under shoulder and maybe what you're eating or or
weighing but tell us about knowing that life is messy and and to enjoy it we
need some flexibility or that you simply feel better when you eat better that's
why I like the idea of starting with small changes are or as I call them 2
weeks maybe switch something you do a lot so for example eating breakfast snack
and drinking you can switch your average cereal for some oatmeal or Shredded
Wheat handful of almonds instead of a bag of chips switch three of your color
drinks a day to water but the doctor makes Richie rude diet might actually chip
away at a pound a week or or better yet might make you feel better another
angle is adding and she dr. Sherry pagoto in college randomize metabolically
at-risk individuals to either a multi-faceted American Heart Association diet
versus a simpler advice of just increasing fiber 230g throughout the day so
getting on the bandwagon a trip to Beantown berry picking both replies to a t h
e group slightly more and both improve cardiovascular markers I like this idea
pushing healthier food rather just restricting or or fetching off other food
other data shown satiety are feeling of being full is not just about calories
calories should come from proteins and and fibers actually can make us feel
more full another angle is social support which could actually help are eating
behaviors another study where people are either going it alone versus having
three or more friends or family members
supporting them maintaining weight loss at 10 months jump from 24 to 66%
on the subject of support having a dietician just online helps it like a Genius
bar for your reading activity is interesting to contact People when they have
obesity live longer than skinny set and Terry's to a my patients tell me there
are active but have been unsuccessful at Weight Loss shrug my shoulders and
save actually you have been successful your active calories through diet but I
think it's important to know that the research shows that people of exercise
have more success at maintaining their weight my final two points about healthy
eating focus on this long-term play an attitude as restricted try to prove it
hard to sustain returning from the individual to what surrounds the individual
changing air to make it easier to make the right choice after day be called
this redesign Choice architecture and involves two types of what I call quote
Niger awareness first is knowing that our world is full of triggers towards and
healthier overeating convenience shiny Foods at the counter supersizing
marketing as dr. Brian wansink points out because we're hungry check please and
weariness what not just you personally we are creatures of habit would do the
same thing every week in each of us has Q's certain foods pastries at the
coffee counter a Time 11th 3 or 10 a predictable stressor is wanting says the
option to hear is to re-engineer small behaviors that move you from mindless
overeating to Mindless battery in your kitchen on the counter there are much
more likely to Beach Painters and not eating for the bag or simple nudges to
reduce mindless eating himself knowledge are you a nighttime Nibbler or an
emotional eater by change that the grocery store I know it's pathetic I should
cut fruits myself but why does healthy eating habits for me when I buy pre-cut
fruit and just like I might tell if smoke or not to have cigarettes in the
house I also don't buy Super sour to do because I can't stop eating those
things behavior is more of an attitude 80/20 so I am and you should be thrilled
having a piece of dark chocolate a good me a load some pie rid of this for the
long term so I'm not looking for Perfection I'm looking for consistency Tony
and I hope I brought you think a bit differently about how you eat instead of
investing in a single diet a portfolio behaviors small tweaks over big changes
single-ingredient Foods / multi ingredient in processed foods dinner at home
self-awareness the penniless on constant willpower more and tweaking your week
to make mindless healthy eating more likely my final point is more about health
at every size and you know I I get the people want weight loss and obesity is a
risk factor for disease but honestly if my patients can work with their factory
settings to be more mindful of the reading for the more self-love start
thinking more about what's healthy to eat rather than what not to eat and be
happy so maybe now's the time to start your very own better life experiment
thanks for listening
the Best Diet Healthy Eating
