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Pretty neat research on over eating, weight gain with food variety, portions, etc.
http://jn.nutrition.org/cgi/reprint/132/12/3830S.pdf
Pretty neat little study discussing variety of foods, portion size, etc., on overeating. Sure makes sense to me! The greater the variety of foods, the greater the likelihood to overeat. True for animals (short-term animal studies show about 25% increase in calories) and also in a group of younger men (not true for a group of older men who may have been consciously limiting their food intake). Also snacking, restaurant eating, liquid calories are discussed. This is one of the reasons I don't want to try a variety of new foods -- I will find many I want to eat more of than I should. Yours, Caleb |
#2
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Pretty neat research on over eating, weight gain with food variety, portions, etc.
On Jan 29, 11:05 am, "Caleb" wrote: http://jn.nutrition.org/cgi/reprint/132/12/3830S.pdf Pretty neat little study discussing variety of foods, portion size, etc., on overeating. Sure makes sense to me! The greater the variety of foods, the greater the likelihood to overeat. True for animals (short-term animal studies show about 25% increase in calories) and also in a group of younger men (not true for a group of older men who may have been consciously limiting their food intake). Also snacking, restaurant eating, liquid calories are discussed. This is one of the reasons I don't want to try a variety of new foods -- I will find many I want to eat more of than I should. Yours, Caleb Here's another neat study from WebMD: Why We Eat So Much at Buffet Tables We succumb to food variety, toss weight loss out the window By Jeanie Lerche Davis WebMD Medical News Reviewed By Brunilda Nazario, MD May 14, 2004 -- Heard of the "see-food diet?" In fact, visual aspects of food -- not just willpower -- figure into how much we eat, a new study shows. It's why, at potlucks and buffet lines, our weight-loss plans go out the window. It's why mom always said: "Your eyes are bigger than your stomach." Face it; a buffet table can lure us into eating more than normal. Really, that's what research has shown. The visual aspect of it all -- how food is displayed and the variety of colors -- is the subject of a new study appearing in the Journal of Consumer Research. These little-understood cues can lead people to overindulge (and forget weight loss) without realizing why they are, writes researcher Barbara E. Kahn, PhD, with the University of Pennsylvania. "Indeed, unless one is physically stuffed with food, he or she can always make room for more," she writes. "While physiological factors (such as hunger) can account for some differences in consumption, it is becoming increasingly evident that environmental contextual cues can also influence consumption." Food packaging, shape, volume -- they all contribute to how much we eat, she explains. Variety also plays a big role. If we're given three flavors of yogurt to eat, we'll eat 23% more yogurt than if given one flavor, research has shown. Because of it, we're a nation of overweight people trying to figure out a magic weight-loss secret. Jelly Beans, M&Ms, and You To further investigate how variety affects food intake, Kahn and her colleague conducted six experiments. Among them: The jelly bean experiment: The 91 adults in this study were offered jelly beans as a thank you for participating in a PTA project. Each was randomly offered four different assortments of jelly beans -- composed of six, colored flavors. When the six flavors were organized in bowls, either as single- flavored jelly beans or combined. The researchers found that the parents tended to eat more of the jelly beans as the variety of the jelly beans increase in the bowls. The M&M experiment: A group of 105 adults were given 16-ounce bowls of M&Ms to eat while watching a television pilot show. They were told to eat as many as they wanted. Some bowls contained 10 different colors of M&Ms; some bowls had seven colors. The participants that had M&M bowls with 10-colors ate more M&Ms than the group that had bowls that contained only seven colors of M&Ms. All six experiments showed researchers that not just variety -- but the perception of variety -- affects how much we eat. The Eyes Are Tricksters "People eat with their eyes, and their eyes trick their stomachs," co- researcher Brian Wansink, PhD, with the University of Illinois at Urbana-Champaign. "If we think there's more variety in a candy dish or on a buffet table, we will eat more. The more colors we see, the more we eat," he says in a news release. In a previous study, Wansink found that moviegoers given an extra- large bucket of popcorn will eat up to 50% more than if given a smaller container -- even if the popcorn is stale. Office employees will eat more if food is nearby, if a package is open, or if a container is clear rather than opaque. "Many of us are reasonably diligent about what we eat, but we don't put that much thought into how much we eat," says Wansink. "People may decide to eat grapes instead of potato chips because it's healthier. Once they make that initial choice, they tend not to monitor how much they eat. And a pound of grapes isn't calorie-free." Eating 100 fewer calories in a day might help us lose 10 pounds by year's end -- rather than gaining that much weight, he explains. "Small factors, like the type of candy bowl in your office, might add five more Hershey's kisses a day to your diet." That's 125 calories a day -- but it adds up over time. If weight loss is the goal: * At buffets and potlucks, keep no more than two foods on your plate at one time. * If you're setting up a buffet line, give dieters a break: Don't put out multiple bowls of the same food. * Don't cram buffet tables with too many different items. * Arrange fruits and vegetables in less-organized patterns -- to stimulate appetites. SOURCES: Kahn, B. Journal of Consumer Research, March 2004; vol. 30: pp 519-533. News release, University of Illinois at Urbana-Champaign. ©1996-2005 WebMD Inc. All rights reserved. So, for me no more than two foods on plate at buffets, potlucks, etc. Yours, Caleb |
#3
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Pretty neat research on over eating, weight gain with food variety, portions, etc.
On Jan 29, 11:09 am, "Caleb" wrote:
On Jan 29, 11:05 am, "Caleb" wrote: http://jn.nutrition.org/cgi/reprint/132/12/3830S.pdf Pretty neat little study discussing variety of foods, portion size, etc., on overeating. Sure makes sense to me! The greater the variety of foods, the greater the likelihood to overeat. True for animals (short-term animal studies show about 25% increase in calories) and also in a group of younger men (not true for a group of older men who may have been consciously limiting their food intake). Also snacking, restaurant eating, liquid calories are discussed. This is one of the reasons I don't want to try a variety of new foods -- I will find many I want to eat more of than I should. Yours, Caleb Here's another neat study from WebMD: Why We Eat So Much at Buffet Tables We succumb to food variety, toss weight loss out the window By Jeanie Lerche Davis WebMD Medical News Reviewed By Brunilda Nazario, MD May 14, 2004 -- Heard of the "see-food diet?" In fact, visual aspects of food -- not just willpower -- figure into how much we eat, a new study shows. It's why, at potlucks and buffet lines, our weight-loss plans go out the window. It's why mom always said: "Your eyes are bigger than your stomach." Face it; a buffet table can lure us into eating more than normal. Really, that's what research has shown. The visual aspect of it all -- how food is displayed and the variety of colors -- is the subject of a new study appearing in the Journal of Consumer Research. These little-understood cues can lead people to overindulge (and forget weight loss) without realizing why they are, writes researcher Barbara E. Kahn, PhD, with the University of Pennsylvania. "Indeed, unless one is physically stuffed with food, he or she can always make room for more," she writes. "While physiological factors (such as hunger) can account for some differences in consumption, it is becoming increasingly evident that environmental contextual cues can also influence consumption." Food packaging, shape, volume -- they all contribute to how much we eat, she explains. Variety also plays a big role. If we're given three flavors of yogurt to eat, we'll eat 23% more yogurt than if given one flavor, research has shown. Because of it, we're a nation of overweight people trying to figure out a magic weight-loss secret. Jelly Beans, M&Ms, and You To further investigate how variety affects food intake, Kahn and her colleague conducted six experiments. Among them: The jelly bean experiment: The 91 adults in this study were offered jelly beans as a thank you for participating in a PTA project. Each was randomly offered four different assortments of jelly beans -- composed of six, colored flavors. When the six flavors were organized in bowls, either as single- flavored jelly beans or combined. The researchers found that the parents tended to eat more of the jelly beans as the variety of the jelly beans increase in the bowls. The M&M experiment: A group of 105 adults were given 16-ounce bowls of M&Ms to eat while watching a television pilot show. They were told to eat as many as they wanted. Some bowls contained 10 different colors of M&Ms; some bowls had seven colors. The participants that had M&M bowls with 10-colors ate more M&Ms than the group that had bowls that contained only seven colors of M&Ms. All six experiments showed researchers that not just variety -- but the perception of variety -- affects how much we eat. The Eyes Are Tricksters "People eat with their eyes, and their eyes trick their stomachs," co- researcher Brian Wansink, PhD, with the University of Illinois at Urbana-Champaign. "If we think there's more variety in a candy dish or on a buffet table, we will eat more. The more colors we see, the more we eat," he says in a news release. In a previous study, Wansink found that moviegoers given an extra- large bucket of popcorn will eat up to 50% more than if given a smaller container -- even if the popcorn is stale. Office employees will eat more if food is nearby, if a package is open, or if a container is clear rather than opaque. "Many of us are reasonably diligent about what we eat, but we don't put that much thought into how much we eat," says Wansink. "People may decide to eat grapes instead of potato chips because it's healthier. Once they make that initial choice, they tend not to monitor how much they eat. And a pound of grapes isn't calorie-free." Eating 100 fewer calories in a day might help us lose 10 pounds by year's end -- rather than gaining that much weight, he explains. "Small factors, like the type of candy bowl in your office, might add five more Hershey's kisses a day to your diet." That's 125 calories a day -- but it adds up over time. If weight loss is the goal: * At buffets and potlucks, keep no more than two foods on your plate at one time. * If you're setting up a buffet line, give dieters a break: Don't put out multiple bowls of the same food. * Don't cram buffet tables with too many different items. * Arrange fruits and vegetables in less-organized patterns -- to stimulate appetites. SOURCES: Kahn, B. Journal of Consumer Research, March 2004; vol. 30: pp 519-533. News release, University of Illinois at Urbana-Champaign. ©1996-2005 WebMD Inc. All rights reserved. So, for me no more than two foods on plate at buffets, potlucks, etc. Yours, Caleb Here's another interesting bit of research -- I'd be interesting in good counter-studies. ********************** Study Says Weight Loss Beats Exercise to Lower Heart Risks * Save * Share o Digg o Facebook o Newsvine o Permalink Article Tools Sponsored By By JANE E. BRODY Published: December 27, 1995 Losing weight may be more effective than aerobic exercise in helping obese men reduce their risk of heart disease, a new study has found. The study, conducted over nine months among 170 middle-aged and older men, found that a 10 percent reduction in weight was more likely than an exercise program to improve blood pressure readings, cholesterol levels and the body's ability to process blood sugar, all of which influence coronary risk. The researchers, led by Dr. Leslie I. Katzel at the University of Maryland School of Medicine, concluded that "weight loss is the preferred treatment to improve coronary artery disease risk factors in overweight, middle-aged and older men." However, in an editorial accompanying the report today in The Journal of the American Medical Association, Dr. William R. Hazzard noted that the study was designed to prevent the men who exercised from losing weight. "American sedentary behavior," Dr. Hazzard wrote, is a primary cause of acquired obesity and the coronary risk factors that accompany it. And weight loss without an increase in physical activity is typically doomed, he said, "too often the first half of a futile cycle, followed by weight reaccumulation." A second report in the journal cautioned against ignoring overall obesity as a coronary risk factor. Lately, concern has been focused on people who accumulate excess weight around the abdomen, the centrally obese, who face as much as a threefold increase in coronary risk. But a study of more than 2,300 men and women in Manitoba found that "noncentral obesity" is not a benign condition, and in fact may sometimes be as important and sometimes more important than central obesity in predicting coronary risk. In the study, both noncentral obesity and central obesity were associated with higher blood pressure and cholesterol levels. "Noncentrally obese individuals require continued health education to reduce weight," the researchers, Dr. T. Kue Young and Dr. Dale E. Gelskey of the University of Manitoba in Winnipeg, concluded. In most studies, efforts at weight loss have been most likely to produce long-lasting results when pounds were shed by eating less and exercising more. A regular program of aerobic exercise can raise the metabolic rate, and thus increase the number of calories used, both during the activity and between exercise sessions. Exercise also helps to relieve emotional stresses that prompt many people to overeat. In the Baltimore study, however, the researchers were trying to isolate the separate effects of weight loss and exercise on reducing coronary risk. Therefore, the men who were assigned to the exercise program were instructed to eat more to maintain their prestudy degree of overweight. The study involved healthy men who had no evidence of heart disease, hypertension, diabetes or abnormal cholesterol levels. It compared two highly touted approaches to reducing coronary risk: lowering the men's weight by 10 percent through a diet that cut their daily intake by 300 to 500 calories, and participating in a three-day-a-week exercise program that increased their aerobic capacity by at least 10 percent. The 44 participants who completed the weight-loss program lost an average of about 20 pounds and experienced significant improvements in blood pressure, cholesterol levels and sugar metabolism. The 49 men who completed the aerobic exercise program also ended up with lower blood pressure and an improvement in sugar metabolism and cholesterol levels, but the changes were less dramatic than those that resulted from the weight-loss program. In his editorial, Dr. Hazzard said that those who favored exercise to reduce coronary risk "should not be discouraged by these results." He noted that both weight reduction and exercise lowered coronary risk. |
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