We have been focusing a lot lately on U.S. dietary guidelines, so from the mailbag comes a request from a British citizen on how to conquer her weight problem with nutrition. Looks like we are not the only nation struggling with the obesity crisis. I have asked two of the experts whose USDA oral comments were published on this blog to answer her query.
Question: How Do I Lose Weight?
Dear Weston Price Org,
Having found your web, and reading through your info find it very interesting, I have a question I hope you will be able to answer.
I was told by my G.P., that I am morbidly overweight so went on a diet. I decided to cut out sugar, and in 7 months have lost 2 stone which is very good for me but still have 2 stone to go. I looked up many nutritional web sites and have more or less been doing what you recommend, I eat butter, not too much, have semi skimmed milk, eat medium amount of hazel nuts, fish, mainly salmon, porridge, wild strawberries and blueberries, boiled eggs, 2 a day, meat, lots of green veg and take 1 teaspoon of coconut oil per day and yet I am only loosing approx 1/2 lb of weight per week but more interesting my body fat content has increased from 45% to 49%, which is far above the recommended 30% here in England
Would appreciate your comments and suggestions.
Answer from Dr. Richard Feinman, Ph.D. SUNY Downstate Medical Center
If you are in the care of a physician, especially if you have other health problems, you will have to work out the details with them but there is some inconsistency in your diet from a nutritional standpoint. I am guessing that a low fat diet is being encouraged in some way and the porridge stands out as a sore point, in the list of foods. Serious carbohydrate restriction which I recommend can be very effective but there does tend to be a break point, so, again within the limitations of what your physicians says, I would restrict my carbohydrates to non-root vegetables. The porridge will not help and you have to be pretty moderate on berries. (You don’t mention them but the first thing to cut out are potatoes, bread, rice, etc.) The good news is, for most people, if you keep carbs very low, certainly below 100 g or for serious weight loss under 50 g, the fat won’t make a difference and you can have whole milk and more butter. On per cent body fat, very low carb may help but you will do better if you add in exercise, probably resistance training if you are very overweight (two best books are Slow Burn and TNT). Everybody is different but I think removing most starch and sugar is usually best.
Hope this helps.
Answer from Adele Hite, Scientific Advisor to Nutrition and Metabolism Society
As someone who as worked with the morbidly obese, I would say that she is off to a very good start and should continue as she is but with a few modifications.
While I think that the WAPF food groups are perfect for everyone, some people need to focus on particular foods from each group. For instance, from the “Grains, Legumes, and Nuts” category, she should choose foods that are least likely to stimulate an insulin response, such as nuts rather than porridge, because insulin promotes fat storage and prevent fat burning. In the “Fruits and Veggies” category, she should stick primarily to non-starchy veggies rather than fruit for the same reason. In the “Animal Products” category, eggs, meat, and cheese may be better choices for her than milk. As she continues to lose weight, she may find she can introduce some of those other foods again without problems.
See Adele’s testimony & bio:
Kimberly Hartke is the publicist for Weston A. Price Foundation, a 501 c3 nutrition education non-profit.