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The French Formula
for Staying Slim
By Jason Cheng, D.O.
Isn’t it ironic that
with our constant obsession with weight has allowed us to
become the heaviest of all industrialized nation, with
obesity now among the top five causes of morbidity in our
country? From counting carbs to calories, our endorsement of
numerous diet plans, programs, and medical therapy clearly
has not returned a healthy investment. Perhaps, the answers
we look for lie merely an ocean away.
European countries,
France in particular, probably invented the concept of bread
and desserts. Thoughts of croissants, éclairs, soufflé, and
quiche can send both endorphin and cholesterol levels
through roof. Yet the French sport only a seven percent
obesity rate compared to thirty-five percent!
The evidence seems to
suggest that our national pastime of chasing fad diets
clearly demonstrates that the problem may not rely on
what we eat, but perhaps how we eat.
French Secret #1:
Smaller Portions, not Secret Potions
According to a study
performed by Dr. Paul Rozin of the University of
Pennsylvania, portion sizes among fast-food chains such as
McDonald’s, Pizza Hut to even Chinese eateries revealed that
portions were consistently larger in the States than in
Paris. In addition to portions sizes, the study revealed
the increased trend of buffets, something virtually
nonexistent in our French counterpart.
French Secret #2:
Eating slower means fewer calories
Not only do the
French eat fewer calories, but they eat more slowly.
Compared to twenty-two minutes to consume a burger and
fries, the average American will finish a combo meal in less
than fourteen minutes. On a daily average, the French spend
devote up to one hundred minutes for dining, whereas
Americans devote less than sixty!
Interesting data, but
how do I apply these principles into a busy and hectic
lifestyle?
1.
Buy smaller dishes, bowls and cups.
Few people recognize what a serving size looks like. Even
fewer people remember how many servings are recommended for
the variety of foods we eat. On the other hand, most of us
roughly approximate the size of our plates. Most of us are
guilty of being visual eaters (and drinkers): Rather than
eating the recommended amount of servings, we consume what’s
directly in front of us. Whether that constitutes a combo
meal from Burger King (“super-sized for just a dollar
more”), a whole plateful of spaghetti and meatballs, or that
64 oz drink from the quickie mart, the majority of us devour
everything in front of us—quickly. Simply reducing the size
of a dinner plate and the beverage glass will significantly
bring the serving size in line to more reasonable limits.
2.
Load up on soup and veggies FIRST.
Although I vividly remember my mother giving me a constant
dose of guilt if I didn’t “finish EVERYTHING on my plate”, I
do remember her filling my stomach halfway by always serving
soup before the main entrée. By introducing low calorie
foods such as healthy soups and vegetables as the
appetizers, the stomach begins to relay the “slow down”
messages to the brain. In effect, you will automatically eat
slower and eat less. Like a well balanced investment
portfolio, a well balanced meal combines variety for
strategy.
3.
Restaurant Meal==Two Meals in One
Too often we feel compelled to eat everything on that
restaurant plate. Instead, order a meal with tomorrow’s
lunch or dinner in mind. Not only will you feel less guilt
about spending the extra money to order something nicer
(appreciated by the restaurant), you will not force yourself
to eat the entire meal all at once. (appreciated by your
stomach)
4.
Share your meals with a companion
With a partner in crime, go ahead and order that dessert or
salad and share together. Having company not only allows you
to add variety to your meals, but great conversation slows
down the pace of the meal.
One Caveat: Being on a bad date might inadvertently
accelerate the dining process!
Make dining an
experience…not a race
An unfortunate consequence of our lighting-paced information
age lifestyle has been that of putting our meals as a
necessary evil, something to do quickly in between jobs.
Ironically, our bodies have been built to work and rest in
between meals. Nutritional science has revealed how eating
too quickly can quickly add calories and pounds because the
brain has not had sufficient time to activate its satiety
responses. An excellent example would be to compare drinking
wine and soda. Whereas we usually pop open and down a can of
soda for mere thirst’s sake, we inherently value the
experience and ingredients in wine, we take our time
drinking it, embracing its full aromas and textures. Give
your meals the same respect, and your body will respect its
owner likewise! <end> |
