Page 55 - FoodFocusThailand No.196 July 2022

STRATEGIC R&D

Protein provides 4 calories of energy per gram, curbs hunger, and have low energy density (a lower number of calories in a specific amount
improves satiety. A larger portion of protein in a meal helps maintain of food).
the feeling of fullness for a longer period of time and makes us eat less 5. Yogurts with no added sugar increase probiotic microorganisms
in the next meal, thus contributing to weight loss. If insufficient amount in the intestines and are a good source of protein.
of protein is consumed, the body will deplete and use the proteins stored 6. Shell nuts, such as peanut, almond, and walnut, are reported to
in muscles for the body’s basic functions instead, and this will lead to help reduce hunger if consumed as snack before a meal.
the loss of muscle mass, lower metabolism, difficult weight loss, frequent 7. Apples, as a fresh fruit rich in fiber and when consumed whole,
hunger, and difficulty of diet control. Normally, the body should receive require chewing, which sends signals to tell the brain that the body is
at least 1 gram of protein per 1 kilogram of body weight. eating, thus inhibiting the secretion of hunger-inducing hormones. Apple
Carbohydrate is also important as the body will convert it into sugar juice and apple sauce are not included in this recommendation.
and energy. An excessive intake of carbohydrate results in accumulated 8. Potatoes and some types of root vegetables are rich in potassium,
fats. Carbohydrate-based energy should take up approximately 50% which plays an important role in blood pressure regulation. Boiled
of the total daily energy intake. potatoes that are left to cool down will develop fiber-like resistant starch
Fat should constitute around 20% of the total energy from food that has multiple benefits for the body, including weight loss.
intake. Its function is to dissolve fat-soluble vitamins such as vitamins 9. Avocados contain healthy fats, including the monounsaturated
A, D, E, and K, which are vital components of the brain, hair, and skin. fatty acids that are also found in olive oil. They also contain high water
Vitamins and minerals are like a lubricant that ensures a smooth and fiber contents, which lead to a prolonged feeling of fullness after a
and effective performance of a motor. Vitamin and mineral deficiencies meal. They are an ideal ingredient for salad, but since they are rich in
contribute to the malfunctioning of the body, health problems, impaired fats, only a moderate amount should be consumed, otherwise they will
metabolism, frequent hunger, and difficulty of weight management. lead to excessive calories intake.
Water is essential to the body as well. Regular drinking of water To conclude, a good weight loss strategy is to stick to “You are what
promotes bowel movement, which is one form of energy expenditure. you eat” principle by controlling the calorie intake and opting for healthy
Water also helps regulate the body’s temperature, relieve constipation, foods. It is recommended to consume foods that contain all types of
improve satiety, and reduce hunger. There are two types of fibers: essential nutrients required by the body, build muscles, reduce fats,
water-soluble and non-water-soluble fibers. The former promotes the exercise, maintain active lifestyle, get sufficient hours of sleep and, more
absorption of water-soluble nutrients, such as sugar, while the latter importantly, avoid stress. One should always bear in mind that “Through
will absorb water, expand, and occupy the empty space in the stomach, smart diet choices, everybody can become healthily slimmer with no
thus allowing the feeling of fullness to set in faster. Fibers are a must need to skip a meal”.
for those who need to loose weight because they make losing weight
easier.
Other than food and diet, one additional factor that affects obesity
is meal time management. In a study, two groups of rats were given More Information Service Info C008
foods of equal calories: the rats of the first group enjoyed no fixed
feeding time and could eat whenever they wanted, but the second group
was subject to a fixed feeding schedule. As a result, the scheduled
group shedded more weight than the other group. Eating before sleep
time makes it impossible for the body to burn that recently consumed
energy, which will then be converted into fat. Therefore, no food should
be consumed 4 hours or less before bedtime.
Sleep is also an obesity-contributing factor. Those who sleep less
than 7-9 hours per night may have a higher risk of obesity. In addition,
stress can also lead to an increase in fat accumulation as it induces
craving, resulting in more consumption of food. When the body
experiences stress, the level of cortisol will rise. This hormone causes
the body to crave for sweet and fatty foods, thus boosting the possibility
of acquiring more accumulated subcutaneous fats.
To properly manage excess weight, consume less starch- and fat-
based foods, white-bleached flour, and sweetened foods with added
high fructose corn syrup, which can mostly be found in soft drinks and
boxed fruit juices. Additionally, never skip a meal, eat in smaller portions,
avoid eating before bedtime, engage in more physical activities, exercise
more, and maintain active lifestyle. Proper consumption of healthy foods
is still the more important aspect than the consideration of calorie intake.
Get moderate and sufficient amount of energy from food, consume all
types of essential nutrients in adequate amounts and, more importantly,
skip no meal.
Nine foods recommended for weight loss
1. Beans are a good source of protein and rich in fiber, which slows
down digestion, prolongs satiety, and suppresses craving.
2. Soups, especially bone broth, can be a good starter in a meal
as it gives a feeling of fullness for a longer period and curbs hunger.
No cream nor butter should be added.
3. Dark chocolate, when consumed before a meal, made the
participants in a study to eat 15% less pizza in comparison with those
who had eaten milk chocolate before the meal.
4. Mashed vegetables such as boiled, mashed cauliflowers can
increase satiety when incorporated in a meal. They also reduce the
overall calories by 200-350 calories per meal and are considered to

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