The 9th Soul

Book Review: The Small Change Diet: 10 Steps to a Thinner, Healthier You

Posted in food, health, Special posts by Fated Blue on September 22, 2013

I saw this book two weeks ago on a 70% sale in my local bookstore. I’ve always researched about fitness and how our body generally reacts to food and exercise. I myself have written a few blogs and even shared blogs that are quite interesting to read about. When I saw the book and perused the author’s titles in the front page and the first few pages of the book. I figured I need to have a little review of my own ideas and browse a certified professional when it came to fitness and weight loss.

I mean, I know how I did it and whenever my friends or colleagues ask me for tips or recommendations I tell them what I know not only from what I know but also from what I have researched and read on the internet, on books, and on videos. I just wanted to know more in a sense that I get to tell my friends “oh this author has some good tips” or perhaps actually give them a solid reference, the type of reference that they can actually hold, instead of me blurting out “I read somewhere that…” or “There was this article I saw that…” and this would be better because people yearn for concrete stuff nowadays and ideas to these kinds of people are all just wind.

Aside from that, I figured maybe I can get some good tips too and I found a lot in this book.


Stay Full and Lose Weight!

Posted in food, Random by Fated Blue on October 17, 2008

One of the hardest parts of dieting and losing weight is managing hunger. Eventually, all of us lose our resolve to eat healthfully and want to give in to our appetite—because we are starving!

I know firsthand how hard it is to overcome a voracious appetite, because I pretty much have to outwit mine on a daily basis.

I also hear this complaint from my clients day in and day out, and I give them this advice: Stick with unlimited fruitsvegetables, and at least three servings a day of whole grains, which help keep us fuller on fewer calories. Now, a series of articles in The American Journal of Clinical Nutrition backs up what I’ve been recommending for years.  

The studies focus on women’s weight changes over several years, and on a scientific term called “energy density.” Energy density is the calories divided by the weight of the food; foods with low energy density tend to be those that are heavy, or dense, but not high in calories.

How to eat big and lose
If you want to determine the energy density of the foods and beverages you’re consuming, here’s an easy way to calculate energy density based on the product label: Start by comparing the serving-size weight in grams to the calories.

  • If calories are lower than the gram weight, the food is low in energy density.
  • If the calories are equal to—or twice as much as—the grams, eat moderately and watch your portion size.
  • If the calories are more than three times the gram weight, steer clear!

Why energy density matters
Higher energy-density diets are not only high in calories, but research shows that they’re also the highest in unhealthy saturated and trans fats, and refined carbohydrates. They also contain the least amounts of fruit and vegetables. This month’s AJCN reports that an increase in dietary energy density over one eight-year study period found a 14-pound weight gain among women eating the most energy-dense foods.

Another study by Penn State University researchers found that over a six-year study period, women eating a low energy-density diet gained about five pounds over six years, while those eating the higher energy-density diet gained 14 pounds—nearly three times as much weight!

Reading labels and comparing weight to calories is the best way to get a grip on your diet’s energy density. But for starters, here are also some general guidelines.

Smart, filling food picks (lowest in energy density)

  • Fruits and vegetables
  • Broth-based soups
  • Brown rice, oatmeal, and whole-grain bread and pasta
  • Water-rich foods

More calories, less filling (highest in energy density)

  • Crackers and pretzels
  • Vegetable oils
  • Fried foods
  • Most sweets and desserts