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>