Eat and still feel fit and well
AFP file photo
A common mistake made by many people trying to lose weight is eliminating essential nutrients like carbohydrates.
“This is definitely wrong because the brain relies predominately on carbohydrate as its fuel source. The brain, which accounts for 2 percent of our body weight, sucks down roughly 20 percent of our daily calories. It demands a constant supply of glucose, which is primarily obtained from recently eaten carbohydrates like grains, vegetables and fruits,” reminds Nadine Tengco, a United States-certified nutrition and fitness expert.
As resident nutritionist-chef of the first season of the “Biggest Loser Pinoy Edition,” Tengco has been instrumental in making sure the reality show’s 12 participants safely shed their unwanted weight and at the same time, be satisfied with what is served to them.
Mix and match
“At the very least, I gave them 45 to 60 grams of carbohydrates, which is at least equivalent to two slices of high-fiber bread. But if they will not be eating other sources of carbohydrates, especially rice that they could mix and match once in a while, I served them four or five slices of the high-fiber bread a day,” she reminisces.
It was almost unbearable (the meals served) for contestant Raffy Tan who used to weigh 287 pounds (130 kg) but was able to shed 100 pounds (45.3 kg) and in the process, placed third as the show ended in October.
“When I entered the Biggest Loser ‘camp’ it was almost unbearable but eventually I was able to adjust. I was so used to eating like it’s fiesta in the house. So much food is served and amazingly we are able to consume them all. During our stay at the camp, we were entice to eat in small portions, even vegetable dishes that I used to avoid,” Tan says.
His partner and fifth placer Hazel Chua also suffered the same initial adjustment.
“I was surprised when there’s only bread and a couple of fruits and vegetables on the table. But we did it and now I still love eating high-fiber bread and fruits,” says Chua who now weighs 138 lb (62.5 kg), a 33.01-percent reduction from her former 206-lb (93.4-kg) weight.
Lifesaver
Another contestant and eventual fourth placer Angela Chico-Lupanco, relates that because of the hectic schedule it was these high-fiber bread that became their lifesaver since most often they barely had enough time to cook rice.
“We even eat Walter’s Whole Wheat Raisin bread for dessert since they are the only sweet-tasting food allowed inside the camp. While it’s sweet and very filling, the bread won’t make us fat,” relates Chico-Lupanco, who lost 75 lbs (34 kg) after tipping 223 lb (101 kg) at the start of the competition.
The weight-control bread that was served, says Walter Co, president of Creative Bakers, which supplied all the bread products inside the camp, is high in fiber and enabled participants to enjoy a feeling of satiety.
“It’s interesting to note that fiber requires more chewing than other foods, triggering the body’s sense of feeling full. Additionally, because fiber passes through our intestines, it actually carries fat and calories out, preventing the body from absorbing some of the unwanted fat and cholesterol we ingest,” he explains.
Tengco agrees, adding that when choosing the right type of nutritious breads, whole-grain breads that are high in fiber and are low in sugar are the ones that should be picked.
“Trust me, we’ve experimented on other brands but we were not able to enjoy the right sweet taste and texture that our contestants like. Remember the food that they must eat should also be enjoyable so we were quite fortunate that Creative Baker’s numerous bread products passed their picky taste buds,” says Tengco, who is also a sports nutritionist of the Philippine Olympics Committee.
Eat moderately
Tengco adds that one has to remember not to rush when dining since eating slowly gives the brain time to comprehend that the stomach is already full.
This is important because the brain is 10 minutes behind the stomach when it comes to satiation. This means, by the time one feels full, that person is likely to have overeaten already.
“Also, take care to exercise enough so you’re burning more calories than you’re consuming. A good combination of eating in moderation and exercise is sure to keep one in the weight-loss cycle,” Tengco advises.
Art Mendoza, who placed second after losing 129 lb (58.5 kg) or 37.83 percent of his body weight, informs that he regularly visits the gym.
Regular gym visit
“One of the techniques to successfully meeting a New Year resolution to lose weight is to find a workout you love instead of dread. My best advice: Make a long-term commitment and be accountable to someone other than yourself, like a trainer or a workout buddy. This worked for me and I guess this could prove effective for others,” he suggests.
Eboy Bautista agrees. At 481 lb (218 kg) when his weight was first taken, Bautista was able to lose 132 lb (59.8 kg) and is still losing some more since he continues to exercise as well as select the foods he eat.
“The two things that stop people from losing weight while they exercise are either boredom or injury. Do something that is light and at the same time enjoyable for you. Like Art, we do lots of cardio (aerobic) exercises,” Bautista says.
He reminds that eating and exercise are not separate issues and that they are closely connected. “So many people think that doing so much exercise is an excuse to eat whatever you want. It’s not. Having one without the other can be a recipe for disaster in regard to your health,” Bautista warns.
