How to go about a pre wedding diet Cont'd.

Pre Wedding Diet Tip No. 3:

This pre wedding diet tip involves increasing intakes of fruit and vegetables. Fruit and vegetables are high in water and improve sensations of feeling full, while also decreasing overall energy intake. (4) Most dietitians recommended that you have five servings a day of fruit and vegetables.

Tip No. 4:

Watch the portions of food within a pre wedding diet: Research found that participants who ate larger portions of high energy (lots of calories) foods, were more likely to unknowingly consume more calories than those who ate smaller portions.(5) No differences were reported between the two groups in feelings of fullness, so the study highlighted that even though individuals can consume smaller amounts of food, their feelings of fullness do not differ from those consuming more.

Tip No. 5:

Seek out a doctor or dietitian if you're in the risk category for weight regain. Diets can be great but if you just put all the weight on again, that's not much good. If you frequently diet, perhaps going from one diet to the other, or have parents or close relatives who are also overweight, you may be at increased risk of putting on the weight that you've lost before the wedding. (6) If you are, a doctor or dietitian can formulate strategies for you to keep the weight off.

Pre Wedding Diet Tip No. 6:

Keep a bottle of water nearby wherever possible: When water is consumed it can increase your body's energy expenditure (calorie burning) by 30%. The extra calorie burning starts to occur 10 minutes after it's been consumed and continues for 30 - 40 minutes, (7) so it's well worth keeping the water around, hang on, just got to go and get another drink myself !

Pre Wedding Diet Tip No. 7:

Learn about the Glycemic Index (GI): The glycemic index of food has been suggested as a treatment for obesity. A pilot study completed this year found that when low GI foods were consumed by overweight children, their carbohydrate and energy intakes (calories) decreased significantly.(8) Further, when 16 adolescents in the US were given low GI foods to eat, their BMI's and fat mass decreased significantly more when compared to the control group over a period of 12 months.(9) So increasing the amount of carbs you eat with low GI ratings will go a long way in putting you on the road to a healthy pre wedding diet.

Sources:

[4] Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Rev. 2004 Jan;62(1):1-17. Abstract

[5] Kral TV, Roe LS, Rolls BJ. Combined effects of energy density and portion size on energy intake in women. Am J Clin Nutr. 2004 Jun;79(6):962-8. Full Text

[6] Pasman WJ, Saris WH, Westerterp-Plantenga MS. Predictors of weight maintenance. Obes Res. 1999 Jan;7(1):43-50. Abstract

[7] Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. Full Text

[8] Young PC, West SA, Ortiz K, Carlson J. A pilot study to determine the feasibility of the low glycemic index diet as a treatment for overweight children in primary care practice. Ambul Pediatr. 2004 Jan-Feb;4(1):28-33. Abstract

[9] Ebbeling CB, Leidig MM, Sinclair KB, Hangen JP, Ludwig DS. A reduced-glycemic load diet in the treatment of adolescent obesity. Arch Pediatr Adolesc Med. 2003 Aug;157(8):773-9. Abstract

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