March Diet Bytes

Weight Loss Resources dietitian Juliette Kellow uncovers the diet and health stories to hit the headlines in the last month.

Diet Bytes March 2005   By WLR Dietitian Juliette Kellow BSc RD

Carrots give cancer the crunch

We know they help us to see in the dark, but now British and Danish scientists have discovered a compound in carrots that may help to fight cancer. The research, published in the Journal of Agricultural and Food Chemistry, found that falcarinol – a natural pesticide in carrots – reduced the risk of cancer in rats by a third. Falcarinol helps to protect carrots from fungal diseases and is toxic in large amounts. However, you’d need to eat a massive 400kg (or 880lb) of carrots in one sitting to get a lethal dose.

The experiment was carried out using raw carrots and the researchers don’t yet know if eating cooked carrots or drinking carrot juice has the same effect. But Dr Kirsten Brandt from the University of Newcastle-upon-Tyne, who led the study, recommends we all eat one small carrot every day, together with other vegetables and fruits, to benefit from their health-giving properties.

Weight Loss Resources says… While research is needed with humans to back up the findings of this study, eating more carrots certainly won’t do you any harm. They’re low in fat, high in fibre and 100g of raw carrot contains just 35 calories, making them a great choice for slimmers. Plus, they’re packed with the antioxidant beta-carotene – another nutrient that may help to fight cancer. Here are four simple ways to add raw carrot to your diet…

1. Buy individual packets of raw carrots to snack on between meals.
2. Mix grated carrot with grated reduced-fat cheese and use as a sandwich or jacket potato filling.
3. Add grated carrot to salads.
4. Serve reduced-fat dips with carrot crudités.

Why commuting could be making you fat

According to new research, our daily commute to work could be adding inches to our waistlines as we seek comfort in high-fat snacks such as crisps and chocolate. The study, carried out by market analyst Datamonitor, discovered that in Britain we spend more money on snacks than any other country in Europe – on average £204 per person each year. But at the same time, we’re also making more journeys each day – 6.4 trips a day compared to just 4.5 trips each day in the rest of Europe. Datamonitor analyst Danielle Rebelo, says, “Stress levels are often higher while people are commuting and transport problems and cramped conditions during the rush hour mean consumers are seeking comfort from eating and drinking on the move.”

Weight Loss Resources says… The boredom of waiting for a bus or train – followed by the journey – means many of us resort to chocolate or crisps to keep us going. Even car journeys can see us munching on sweets as we get stuck in a jam or grabbing a high-fat snack when we fill up with petrol. The best solution is to always keep a piece of fruit in your bag for times when hunger – or boredom – hits.

Better still, turn your commute into a workout. Walking or cycling to work instead of driving or using public transport is one of the easiest ways to build the recommended 30 minutes of exercise five times a week into your life. Plus it will give you time to prepare for the day ahead or help you wind down after a hard day in the office – without you feeling the need to fill up on sugary or fatty snacks. Check out how many calories you could burn each working day.

Sleep to slim

According to new research, one of the easiest – and most pleasurable – ways to shift those pounds is to get a good eight hours sleep each night. Researchers from Stanford and Bristol have confirmed what several other studies have already shown – that a lack of sleep boosts levels of ghrelin, a hormone that triggers our appetite, and lowers levels of leptin, a hormone that tells us when we’re full. Of the 1,000 volunteers who took part in the study, those who consistently slept for just five hours compared with those who slept for eight hours had significantly higher levels of ghrelin and lower levels of leptin – and were more likely to be overweight or obese. The researchers conclude it’s actually sleepiness that contributes to our weight problems rather than the old belief that we’re tired because we’re overweight!

Weight Loss Resources says… What better excuse do you need for an early night and a lie in at the weekend? But we don’t believe it’s all down to the effect sleeping has on our hormones. It’s worth remembering that an extra three hours in bed each night will also keep us away from the television and the late night snacking on high-calorie foods that often goes with it!

Popular diets give same results

New research published in the Journal of the American Medical Association shows it doesn’t matter what trendy diet you follow, you can expect to lose the same amount of weight. Volunteers in the study followed one of four popular diets: the low-carb Atkins plan; Ornish, which severely restricts fat; the high-protein Zone diet; and Weight Watchers.

After one year, each diet was found to result in roughly the same amount of weight loss (2-3kg) and moderately reduced several of the risk factors for heart disease. But drop out rates were much higher with more extreme plans. Around half of those following the Atkins or Ornish diets failed to complete the programme, whereas around two thirds finished the Zone diet and Weight Watchers plan.

Weight Loss Resources says… Popular diets might offer tantalising promises in terms of the foods you can eat and the amount of weight you can expect to lose, but this study confirms that in the long-term, there’s very little difference in any of their results. The best way to lose weight – and then keep it off – is to find a diet that fits in with your lifestyle. That’s why sticking to a daily calorie allowance works well for so many people.

Move it to lose it

If flabby thighs leave you running for cover every summer, then follow in the footsteps of TV stars Lorraine Kelly, Amanda Holden, Kate Thornton and Carol Vorderman – and instead run for charity! This summer, our favourite celebs will be joining more than 425,000 women in Cancer Research UK’s annual 5k Race For Life, which takes place between May and July at 162 venues across the country. You can enter individually or get a group of friends together and enter as a team. Meanwhile, if you don’t fancy running, you can walk the event – and you never know who might be next to you! To enter, visit www.raceforlife.org

Weight Loss Resources says… Running is a great calorie burner and gives your heart and lungs a fabulous workout. It’s also a great way to tone and shape your legs, so that you’ll look and feel confident wearing shorts and skirts this summer. So get your trainers out, go for a jog and prepare to burn around 250 calories in 30 minutes.

News flash!

The fabulous new series of Fat Friends is back on our screens. Don’t panic if you’ve missed the first few episodes – there’s plenty more to come. Tune in to ITV on Thursday nights at 9pm.

You can follow a healthy, balanced diet using the food diary and database tools in Weight Loss Resources. Try it free for 24 hours.