Toi taitaa olla aikalailla kuitenkin yksinkertaistus.
Tässä on mielenkiintoista juttua matalakalorisesta dieetistä, jota tämä tyyppi on noudattanut ihan käytännössä:
http://www.benbest.com/calories/cranoct.htmlhttp://www.benbest.com/calories/crannov.htmlhttp://www.benbest.com/calories/calories.htmlI am going to substitute pumpernickel rye for the 100% rye in my sandwiches. I used rye because of the presumed low glycemic index (GI) listed on page 357 of Pearson & Shaw's LIFE EXTENSION WEIGHT LOSS PROGRAM. Whole grain rye is listed as 42 as against 72 for whole wheat bread (glucose=100, standard). However, more recent studies have shown that whole wheat bread and whole rye bread have nearly the same GI (96 & 89, respectively, using the white bread=100 standard). [THE AMERICAN JOURNAL OF CLINICAL NUTRITION 43:516-520 (1986)]. Not only do larger particle grains reduce GI, but they are more satiating [EUROPEAN JOURNAL OF CLINICAL NUTRUTION 48:496-502 (1994)]. The variety of pumpernickel I eat has embedded wheat kernels.
In the summer I started eating popcorn & oatmeal ("porridge") again because of the reputed satiation described in "A Satiety Index of Common Foods" [EUROPEAN JOURNAL OF CLINICAL NUTRITION 49:675-690 (1995)], but I have found that the satiety/calories *I* get from these foods is not satisfactory. And I don't like the high levels of fat in the oatmeal. I also regard the paper's results with suspicion because (1) the individual variation in satiety for individual foods shown on the scatter diagrams is *very* large and (2) the subjects had a high correlation of "palatability" with sweetness, which makes these subjects seem like people quite unlike me. Also, vegetables were not included in the study -- a glaring oversight in my mind.
Nonetheless, the "star of the study" was potato, which had the highest satiety index of any of the foods (3 times the satiety/calorie as white bread). I have found that about 250 calories of potato plus 30 calories of skim milk cheese to be personally *very* satisfying on a satiety-per-calorie basis. On the surface, this is not expected because potatos have a high glycemic index (GI). An inverse relationship between GI and satiety has been demonstrated [APPETITE 18:129-141 (1992)], but another study has shown that potatoes contain a proteinase inhibitor that binds to both trypsin & chymotrypsin -- leading to increased levels of plasma cholecystokinin (CCK), a potent satiety agent. [PHYSIOLOGY & BEHAVIOR 48:241-246 (1990)]
Douglas Skrecky previously cited a paper demonstrating reduced caloric intake for mice whose diet was diluted with cellulose. In fact, high fiber diets for humans have been shown to have the same effect. [THE LANCET,II: 8040:679-682 (1977); INTERNATIONAL JOURNAL OF OBESITY, 11, Suppl. 1, 9-25 (1987); THE AMERICAN JOURNAL OF CLINICAL NUTRITION 37:763- 767 (1983)]. I have had very good results with celery, sweet red pepper, cauliflower and onions, in particular. Cauliflower seems to reduce some of my craving for complex carbohydrates (my greatest temptation), and cooked onions with melted cheese gives me a pleasant sense of satiety and well-being which I experience many hours after I consume it. I have found celery somewhat unpleasant, but I am getting used to it. I also intend to increase my consumption of cucumbers and tomatoes. I have only been eating tomatoes in sandwiches, but I expect to eat more bowls of cherry tomatoes heated in a microwave -- a very pleasant snack. I may also resume eating lentils.
