Reducing our calorie intake

It is common knowledge that a major reason for the high prevalence of obesity in our society, and the deleterious health consequences of this problem, is the increase in our calorie intake. Starter sweets are the worst way to start a meal. They actually raise our appetite by stimulating insulin release. The sudden upsurge in blood insulin leads to increased glucose uptake into our body cells and a paradoxical hypoglycemia( low blood sugar), which the brain senses and responds to by the craving for more food.

A proper meal should contain carbohydrate rich in fiber, balanced with a good portion of protein. Not only does the high fiber slow down absorption of sugar, it also conditions the stomach to feel full and this reduces the need for excess food intake. It is also important to start a meal with eating carbohydrate and protein simultaneously. This strategy has the benefit of providing the essential amino acids and glucose at the same time. The satiety quorum is thus easily attained. Eating a carbohydrate-mainly diet does not permit such need to be readily met and usually leads to over-eating and fat accumulation, since excess glucose is converted into fat in the body. Another advantage of a protein-carbohydrate balanced meal is that carbohydrate will spare the amino-acids generated from digested protein from being converted into glucose and later broken down to provide energy. These much-needed amino-acids are more judiciously used to reconstitute proteins that the body needs.

Fruits and vegetables are rich in fiber. Taking them during a meal will provide the bulk to fill the stomach, supply some enzymes to the body, and nourish the body with micro-nutrients.

Fats should be taken preferably in the form of polyunsaturates and in smaller portion because of their high calorific value.

Physical exercise strengthens respiration and circulation, increases mobilization of stored fat and reduces the urge for compulsive craving for food. Cultivating the will power to stay healthy and
engaging in activities you cherish most in life will help switch you off food addiction.

Dr. Oliver Verbe Birnso

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