WEIGHTLINE 086: 84Kg
I talked yesterday about weight being more directly related to food than to exercise. The NZ Herald this morning highlighted a study that was just published in the international journal 'Nutrition and Diabetes' called 'The Gisborne Study'. It showed an average weight loss of 11.5Kg in one year, the largest weight loss of any randomised control trial where the participants had no restriction on calories & did not have to exercise.
The Gisborne study targeted those who were overweight, obese and had heart disease or diabetes. In addition to weight loss, the participants reported improved self-esteem and quality of life, plus a reduction in the number of medications taken across the group from 94 (on an average day) to 67. One out of four with diabetes were able to stop taking insulin and two out of four diabetics improved their condition to the point where they no longer met the diagnostic criteria for diabetes. So what were they eating? A whole-food, plant-based diet of foods such as potatoes, pasta, beans, bread and spreads, soups, salads, stir fries and rice. They were allowed to eat whenever they were hungry & until they were full. Animal foods, including meat, eggs and dairy, and refined oils were excluded in favour of unlimited amounts of whole grains, legumes, vegetables and fruit.
So, a focused control of good, healthy food with no restriction on quantity, no exercise required & they lost over 11Kg and improved their health. I think that is pretty definitive proof of food affecting our weight and of course our whole body's health, don't you? Now I have chosen to be a bit more controlled on quantities as I wanted to try & train my body to want less (although today is a bad day for that, so copious quantities of fruit have been consumed!) and I am also specifically trying to get fitter for World Masters Games, so it's not too surprising that I've hit their annual weight loss amount in just 85 days. The trick will be ongoing maintenance. Those in the study appear to have managed a long-term change & I'm sure will now continue with it as it has probably become habitual. I need to ensure I'm in that position too. Having temptations like the cakes pictured here does not help, but I do find a certain kind of private perverse pleasure in depriving myself of my previous delights. Hopefully that will endure.
So by all means treat yourself to a cake occasionally, as long as it is not too frequent, and as long as you have enough self control to limit yourself to one. I could never reward myself with just one in the past, but I believe, like Auckland transport, I am getting there…