Diet and Nutrition

The whole topic of when and what to eat is enormous and shot through with contradictory and unsupported opinions. Many of the books proposing specific diet plans have been shown to be based on poor science, and sometimes a misunderstanding about how the human body functions. We have used some of the more extreme diet plans and assertions as class exercises to encourage critical thinking. We took one of the best selling books on diet, and armed only with a pocket calculator and a pen and paper, it was possible to show that if the author's plan really worked, and he was on the diet that he claimed, that he should have lost 400 pounds in four years! Sadly that is by no means unique. There is a desperate need for a scientifically based book on an holistic approach to healthy eating, and we plan to produce one later in 2006, which will be available form success.com.

But before that can be completed, I would like to give some general advice, and clarify a couple of points that may have slipped in under your radar.

For several years now, many diet plans have revolved around the notion of the glycemic index of foods, which is an estimate of the average rise in blood glucose levels after eating a certain food, or of glycemic load, which is a ranking system of the carbohydrate content of foods based on their glycemic index. This has always seemed to be an attractive concept that is also easy to follow. Foods that have a high glycemic index cause blood glucose to rise rapidly, and as a result insulin levels rise to try and compensate, and then an array of other hormones are released to try and re-establish biochemical balance. Insulin is a complex hormone, with over 500 recognized actions in the body. Insulin resistance is a condition in which some of the cells of the body, primarily in the liver and in adipose or fat tissue and in muscle, become unable to respond to some of the actions of insulin. It is the opposite of insulin sensitivity. As a result, insulin levels begin to rise, until ultimately the pancreas can no longer keep up with the demand. Insulin resistance is known to be a key metabolic problem associated with many illnesses, including Type 2 diabetes, hypertension, high levels of triglycerides and sometimes cholesterol, polycystic ovarian syndrome and even some types of cancer. It is typically associated with an increase in abdominal obesity, though insulin resistance may also cause obesity. A study published in January 2006 in the Journal Diabetes Care, has added to the growing body of evidence that diets based on glycemic index and glycemic load are unlikely to be effective in preventing or reversing insulin resistance. Instead the best effect was obtained using a diet high in fiber.

The real trick is to follow some simple strategies for following through with your plans and resolutions, and to follow a balanced diet and exercise program. I only wish that there were some magic fix for dealing with weight problems, but sadly there does not seem to be. Despite an enormous amount of research, and thousands of diet plans, what we have learned is that some people will do fine on almost any kind of diet, but not everyone will benefit, and some diets can be risky if they are not well-balanced. In my book Healing, Meaning and Purpose, I outline some simple dietary principles that I have used with thousands of people with great success for over 25 years. In a nutshell:

1. Energy balance is important
2. Calories do count
3. What you include in your diet is as important as what you exclude, which includes drinking at least 12 full glasses of pure water a day
4. Make only moderate dietary changes at any time: making big dietary changes can be a pretty violent attack on your body and your mind
5. Avoid the "trans-fatty acids"?
6. Try to consume some omega-3 fatty acids
7. Eat fewer simple carbohydrates
8. Use weight management strategies that enhance your overall health and well-being
9. Take more exercise

I don't think that it can get much simpler than that!