Biology May Factor Into Weight Loss

June 4, 2007

Those who struggle to lose weight are often accused of not having enough willpower. But in today's Lean Plate Club column, discover how some who struggle might be able to turn into super losers--based in part on the type of food that they eat. (Don't get too excited, calories still count.)

The secret?

For a subset of the population, it appears to be eating according to the glycemic index and load, based on findings from a new study by researchers at Children's Hospital in Boston.

Yes, this sounds complicated. And yes, if you eat solely by the numbers, it can be.

But here's the secret: If you eat plenty of fruit and vegetables that aren't slathered in butter, oil or loaded with sugar, you're already on the right path. Ditto if you also eat whole grains (about three servings per day), beans, lean meat, fish or poultry, dairy products and some healthy fat, such as nuts, avocadoes or olive oil. What could be so tough about that?

What do you think about the glycemic index and glycemic load? (To see the difference between low-glycemic load fare and low-fat food, check out a day's worth of sample menus below used in the recent study.) Then tell us your thoughts in today's Lean Plate Club Web chat from 1 to 2 p.m. ET. Or leave your comments, tips and questions any time. You can also e-mail me at leanplateclub@washpost.com.

Welcome to Readers of the Eugene Register-Guard!

This Oregon newspaper now carries the Lean Plate Club column each week, along with a growing number of other papers from coast to coast. We're delighted to have you join us! If you'd like to read the Lean Plate Club in your hometown newspaper, please e-mail me at leanplateclub@washpost.com and please put newspaper in the subject line.

Hot Topics

Quiet, please!

We are bombarded by noise pollution. In today's Health section, learn how noise pollution extracts a surprising health toll that may not be good for your heart--or your waistline--since it produces the same stress hormones that are linked to the metabolic syndrome. (And see how you rate four sounds.)

First it was pet food. Now, it's toothpaste that has been added to the growing list of products from China with toxic ingredients.

How does this news affect your buying habits?

Have you seen those kids whisk by on roller shoes? Turns out that while they're fun--and they certainly can help get kids a little more active-- the shoes can sometimes be risky, especially if children knock down those around them. Some suggest putting limits on their use. What do you think? And speaking of hot topics: The lawyer who has drug resistant TB continues to be in the news. What do you think of his odyssey? How would feel if you had been on the plane with him?

Tell us your thoughts in today's Lean Plate Club Web chat from 1 to 2 p.m. ET. Or leave your comments, tips and questions any time. You can also e-mail me at leanplateclub@washpost.com.

Free Food for Six Months!

I'm not making this up. That's the deal for people who volunteer and are accepted into a new study of the glycemic index at Children's Hospital in Boston run by David Ludwig, director of the director of the Optimal Weight for Life program and co-author of "Ending the Food Fight: Guide Your Child to a Healthy Weight in a Fast Food/Fake World".

What's for Dinner Tonight?

Well, you could get some ideas from the start with the low-glycemic menus developed for the Children's Hospital study.

Low Glycemic Load Low-fat Diet

Breakfast Breakfast

Steel-cut oats, cooked, 1/2 cup Oatmeal, cooked, 1/2 cup

Milk, 2%, 1/2 cup Milk, skim, 1/2 cup

Walnuts, 2 tablespoons Raisins, 2 tablespoons

Berries, 1/2 cup Orange juice, 1/2 cup

Lunch Lunch

Romaine lettuce, 2 cups Grilled chicken breast, 3 oz

Celery, chopped, 1/4 cup Bun, whole wheat

Green pepper, sliced, 1/4 cup Romaine lettuce, 2 leaves

Red onion, 2 slices Tomato, 2 slices

Black beans, cooked, 1/2 cup Red onion, 1 slice

Grilled chicken breast, 3 oz Mayonnaise, light, 1 tablespoon

Salsa, 1/2 cup Baby carrots, 1/2 cup

Cheddar cheese, shredded, 1/4 cup dipped in low-fat ranch dressing, 2 tablespoons

dressed with olive oil, 2 teaspoons Apple, 1 medium

Apple, 1 medium Seltzer water

Seltzer water

Snack Snack

Baby carrots, 1/2 cup Whole-grain crackers, reduced-fat, 8

Hummus, 1/4 cup Cheese, reduced-fat cheddar, 1 oz

Dinner Dinner

Haddock, baked, 4 oz Haddock, baked, 4 oz

Green beans, 1/2 cup Green beans, 1/2 cup

sauteed with garlic and olive oil steamed and seasoned with garlic and drizzled olive oil

Cucumber and tomato salad, 1/2 cup Cucumber and tomato salad, 1/2 cup

dressed with balsamic vinaigrette, 2 teaspoons dressed with low-fat balsamic vinaigrette, 2 teaspoons

Brown rice, cooked, 1/3 cup Couscous, cooked, 2/3 cup

Yogurt parfait Yogurt parfait

yogurt, plain, 6 oz yogurt, light vanilla, 6 oz

peaches, sliced, 1/2 cup peaches, sliced, 1/2 cup

almonds, slivered, 1 tablespoon granola, low-fat, 1/4 cup

Water with lemon Water with lemon

Other options : Coconut Crusted Tofu is a Make It Tonight recipe from Eating Well magazine. That tofu is packed with protein and the entire recipe clocks in at less than 300 calories per serving.

Sea Scallops and Peas take advantage of the wonderful spring vegetables that are hitting markets these days. This recipe, also from Eating Well, is low in calories, carbohydrates, cholesterol, saturated fat and packs a healthy amount of potassium--which is good for your heart. And did I mention that it takes just 30 minutes to make?

Order risotto in a restaurant and you could consume a day's worth of calories. But make risotto yourself and you can control calories and fat. Case in point: This recipe for healthy risotto with fennel and peas comes in at just 238 calories per serving and gets four stars from some who have made it.

It's also never too late to try the Family Challenge recipes.

So, what are you making this week? Tell us in today's Lean Plate Club Web chat from 1 to 2 p.m. ET,where Secrets of the Lean Plate Club and Volumetrics will be two of the prizes featured today.

Where Is Your Widget?

It's the newest addition to the LPC tools. This one allows you to see the last eight columns on your own Web site. It's free and it's available here.