Growing Portions Cause Obesity!

Retailers could be forced to charge more for bigger servings to counter damage being done, say Cambridge University experts





Larger sizes are threatening people’s health by encouraging them to overeat, according to experts from Cambridge University, including the government’s chief advisor on obesity.

In a warning about the dangers of overserving, the authors calculated that ridding bigger portions from our diet would make consumers reduce their energy intake from food by 16%, and thereby help fight against obesity.

The damage caused by overserving is so great that the government may have to limit how big servings can be or force retailers to charge much more for them in an attempt to reduce consumption, the authors said. 

Ian Shemilt, who led the research, said: “At the moment it is all too easy – and often better value for money – for us to eat and drink too much. The evidence is compelling now that actions which reduce the size, availability and appeal of large servings can make a difference to the amounts people eat and drink.”

Shemilt pointed to evidence collated by the British Heart Foundation in 2013 showing that curry ready meals had expanded by 50% in the previous 20 years, as had the number of crisps in a family bag. 

An individual shepherd’s pie ready meal grew by 98%, chicken pies were 40% bigger and a meat lasagne ready meal for one had increased by 39%. 

Food campaigners said the study, published in the Cochrane Database of Systematic Reviews, showed the food industry had to do more to reduce the overconsumption of calories by limiting the size of its products. 

Malcom Clark, the co-ordinator of the Children’s Food Campaign, said: “Bigger plates, bigger packs, bigger portions, bigger us. It’s nudge theory, encouraging us – like so many other prevalent marketing tactics used by the food industry – to consume far more sugar, fat and calories than we ought to, and making it much easier to do so. 

“Initiatives such as limiting chocolate bar single-serve portion size to 250 calories are a start. To counter the huge rise of sharing sizes and snacking bags, especially those aimed at children and family consumption, the government needs to take a hard look in its childhood obesity strategy at how less healthy items are marketed and at what price.”

Downing Street policy officials are drawing up the new strategy, which David Cameron is expected to launch in November. There has been sustained criticismthat the Responsibility Deal approach adopted in 2010, involving voluntary agreements with the food industry, is not countering rising childhood obesity

The authors arrived at their conclusions after examining the results of 61 previous studies, involving 6,711 participants, looking at the influence of the size of portion, packaging and tableware on how much food people eat. They include Prof Susan Jebb, who advises ministers on food and nutrition policy. 

If British consumers could avoid outsized portions, they would cut the amount of energy they get every day from food by 12%-16%, or up to 279 calories, the authors said. If American adults did the same, they could reduce their intake by 22%-29%, or a maximum of 527 calories each daily. 

Prof Brian Ratcliffe, an emeritus professor of nutrition at Robert Gordon University in Aberdeen, said: “This review provides evidence to support what might seem to be a self-evident truth, that serving larger portions leads to greater levels of consumption, and the effect seems to be more pronounced in adults than children.

“Presumably related to a lack of effective self-restraint, people seem to be reluctant to leave or waste food and so consume what they are served or find larger portions more attractive.” 

More restaurants and fast-food premises should follow the lead set by the few that already offer more than one portion size, he added. 

The Food and Drink Federation, which represents manufacturers, said in a statement that “this research once again confirms the complexity of tackling obesity and that multiple solutions are required, from considering the food we eat to the size of spoons we use to serve food.”

It said firms were providing clear nutritional information on the side of their products, including about portion sizes, and offering a range of portion sizes. 

Dr Alison Tedstone, the chief nutritionist at Public Health England, said: “This study clearly demonstrates that reducing portion sizes is a successful way to cut calories. Given that almost two-thirds of adults are overweight or obese, it’s important to keep an eye on portion sizes when cooking, shopping and eating out to avoid overeating and help maintain a healthy weight.”

Why Diets Can’t Work!

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Why Diets Can’t Work!

There’s been a lot of chat in class this week about a TV program. It was nothing new to me, I’ve been banging on about the Diet Industry for years.
The interesting thing is that now people are seeing that ‘diet’ products are produced by the Food Industry. The very companies that need you to stay FAT! They persuade you to fill your children with sugar for breakfast, sell you packs of salty crackers and fake cheese for lunch and then processed carb’ loaded options for dinner and tea.
Hopefully, we all will open our eyes to the simple truth that we all need food – so lets choose simple, fresh (including fresh- frozen) UN processed, nutrient dense foods.

Diets Do Work?
Despite what statistics might show, people can lose weight. Whether it’s through pure motivation, adrenaline, meat-only diets, or any number of other psychological and physiological tactics, many people can power through a few months and drop some of the pounds they want.

But then what happens?

For many, the pendulum swings back. Motivation dips, adrenaline subsides, and people stop telling you how wonderful you look.

Well guess what: Once you go back to your old habits, weight finds you. And then we end up right back where we started – and sadly you’ll be fatter than before. It’s not your fault it’s a hard wired, inbuilt survival mechanism to prevent starvation and guarantee survival!

Real Problem – we can’t keep it off!

The key to maintaining weight loss isn’t contained in a single diet or exercise plan. It’s more related to the emotional, psychological and lifestyle factors that dictate our relationship—and behaviors—with food.

next time we’ll talk about the three hidden conditions that can sabotage your success.

The longer I council clients about their nutrition, the more I realise there should e no banned foods- just healthier choices.

That means when you choose meat- get a local supplier, that doesn’t feed with anti-Biotics to prevent the illnesses overcrowded production methods cause.

Choose fruits in season – local and organic if you can afford it… See my article on which fruits should ALWAYS be organic (avoid pesticides).

Choose fresh, local veg- or fresh frozen to extend their season and cut down on prep. time.

Of course there are other actor – but choosing quality food will stop your cravings in their tracks. You won’t eat, want and so need to buy as much food.

Clients often tell me they can’t afford to buy Free Range or Local – I ask them to change where they shop – plan menu’s – buy what they really need. Cutting out crisps, treats, biscuits and baked goods will save huge proportion of your food budget. Loose fizzy pop, soda and sweetened juices will do the same.

We’ve all gradually been brainwashed- by the food industry and clever advertising campaigns to believe we NEED these fake food products.

Breakfast cereals – invented by Mr Kellogg

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Fruit drinks – full of sugars and sweeteners

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Biscuits – sugar and fat, not much else

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Sweets (candy) – more sugar

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Fizzy pop – chemicals, sugar and sweeteners

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These foods make their manufacturers Billions, keep us fat and addicted to them. Eating them prevents you getting the nutrients your body craves.
Guess what, we then turn to the ‘slimming’ products and services the very same manufacturers own.

So, why would they EVER want you to succeed?

Don’t feel guilty, don’t feel a failure – get smart.

Next time we’ll look at what goes on in your head once you’ve succeeded, and maybe discover why you slip back again.

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What the food industry doesn’t want you to know about fat!

What They NEVER Want You To Know About Olive Oil

This is very interesting – especially if you still think fat is bad! Remember there are Essential Fats- essential because your body can’t produce them and they are critical to healthy, fully functioning body. Read on…

By Kevin DiDonato MS, CSCS, CES

Weight loss seekers are constantly on the lookout for the right foods to eat to lose weight.

So what do big FOOD companies do?

They come out with “light,” “fat-free,” and “reduced-fat” alternatives, geared towards people looking to lose weight.

And, if you’re one of the countless people looking to lose weight, you probably have picked up one (or more) of these products.

But you may have been duped by smooth advertising or deceptive marketing practices.

Why?

FAT is not what you need to worry about, it’s the white stuff – sugar – that may be the NUMBER ONE enemy to weight loss.

And fat, well, let’s just say fat has a LOT to do with how your body functions on a day-to-day basis, and is an integral part in the weight-loss process.

Fats, Olive Oil, and Your Weight

You see, big food manufacturers know your fears. They know that you believe that if you eat FAT, then you will gain weight.

So what do they do? They come out with products that are lower in FAT, but higher in sugar and other additives and fillers to bulk up the product.

If you were to compare a fat-free, light, or reduced-fat product label, you may be surprised to find out that the calories may be essentially the same – just LOWER in fat.

But they know that people don’t bother to read the labels – all they see are the words “light,” “reduced fat,” or “fat free.”
And that’s when they know you’re hooked!

But, as an educated consumer, you know better…

You know that fat is integral for not only weight loss, but for the health of ALL the cells in your body.

And you also know that too much fat – just like everything else – may lead to weight gain.

Now, the recommendations for fat: 30 percent of your daily caloric intake should be from fat. Most should come from poly and monounsaturated fats, and a small – but integral amount – should come from saturated fats.

Now, besides fat being integral to weight loss, it is also integral for filling you up – or leaving you feeling satisfied.

How?

Studies suggest fat – like the kind found in olive oil – may increase serotonin levels, which is the main satiety hormone in the body.

One study showed that people who ate yogurt infused with olive oil, ate less and felt fuller after consuming the yogurt than the control group – which ended up eating – on average – 176 MORE calories.

And, the control group had lower serotonin levels than the yogurt consuming group.

Another thing that adds to the feeling of hunger, according to studies, is when your body uses the nutrients from food and your blood sugar starts to decline.

Now, when you include fat with every meal, it may slow the absorption of sugar from the blood, therefore maintaining blood sugar levels.

Another study showed that in some olive oil, there are two compounds that may be able to slow the absorption of sugar from the blood, therefore preventing a fast decrease in blood sugar, and the onset of the hunger feeling.

Take Home Message

Don’t be fooled by the labels “low-fat,” “reduced fat,” or “fat-free.”

Most of the time, these products have the same amount of calories – or more – and contain fillers and sugar. And worst of all, these products may not fill you up, leading you to eat more or something else, leading to an intake of extra calories.

However, including healthy fats, like olive oil, coconut oil, and avocados, for example, may provide your body with healthy fats your body needs for many processes in your body.

And in the case of olive oil, you may find yourself more satisfied after using olive oil than other products alone.

If you want a healthy fat – besides olive oil – that is both good for you and may provide heart health benefits, then a good high quality omega-3 fatty acids supplement may be for you!

References:

Schieberle P, Somoza V, Rubach M, Scholl L, Balzer M; Identifying substances that regulate satiety in oils and fats and improving low-fat foodstuffs by adding lipid compounds with a high satiety effect; Key findings of the DFG/AiF cluster project “Perception of fat content and regulating satiety: an approach to developing low-fat foodstuffs”, 2009-2012.