The 8-Hour Diet (15 page)
Authors: David Zinczenko
8-HOUR POWERS:
Build strong bones, fire up weight loss
SECRET WEAPONS:
Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
FIGHTS AGAINST:
Osteoporosis, obesity, high blood pressure, cancer
SIDEKICKS:
Fat-free or low-fat milk, cheese, and cottage cheese
IMPOSTERS:
Whole milk, ice cream, frozen yogurt, sugary fruit-on-the bottom yogurts
Dairy is nutrition’s version of a typecast actor. It gets so much attention for one thing it does well—strengthening bones—that it gets little or no attention for all the other stuff it does well. It’s about time for dairy to accept a breakout role as a vehicle for weight loss. Just take a look at the mounting evidence: A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as dieters consuming less calcium. In a Purdue University study of 54 people, those who took in 1,000 milligrams of calcium a day (about 3 cups of fat-free milk) gained less weight over 2 years than those with low-calcium diets.
Some researchers think that calcium probably prevents weight gain by increasing the breakdown of body fat and hampering its formation. Another theory, based on a new study in the
British Journal of Nutrition
, suggests that the brain may detect when the body isn’t getting enough calcium and signal your body to eat more food to make up for the deficit. So, making sure you consume enough calcium can play an important role in your weight-loss efforts. Chow down on low-fat yogurt, cheeses, and other dairy products every day. But I recommend milk as your major source of calcium for one primary reason: volume. Liquids can take up valuable room in your stomach and send the signal to your brain that you’re full. Adding in a sprinkle of chocolate powder can also help curb sweet cravings while still providing nutritional power.
Discover a fat-burning superfood
Powdered whey, an animal protein derived from dairy products, packs a fitness and weight-loss wallop. You’ll find it in the health-food or supplement section of your supermarket—usually in the sorts of giant plastic bottles that weightlifters like to carry around. There’s a reason why they go for the stuff—and why you should too, even if amassing Herculean muscles isn’t on your to-do list.
Whey is a high-quality protein packed with essential amino acids that build muscle and burn fat. Because muscle tissue is more metabolically active than fat is, whey can actually trigger your body to burn more calories throughout the day. And you don’t need to sip a fancy protein drink with one hand while you curl dumbbells with another: A 2011 study published in the
Journal of Nutrition
showed that, as long as you consume whey within 24 hours of exercise, it will help you tone and sculpt your physique.
But the benefits don’t end at vanity. Whey protein is a good source of cysteine, which your body uses to build a cancer–fighting antioxidant called glutathione. Adding just a small amount to your diet may increase glutathione levels in your body by up to 60 percent. And by reducing your risk of obesity, whey is providing you with even greater cancer-fighting protection.
There are two easy ways to add whey to your diet. First, pick up a container of the powdered stuff at your local drug store chain or health food store. Blend a few tablespoons into a smoothie (see
Chapter 8
for recipes). The second easy way: Pick up the phone and call your favorite Italian restaurant. Ricotta cheese—a staple in Italian cooking—is made from whey, the liquid drained off during the making of cheeses like mozzarella. Book a table at Giuseppi’s, and order up some anticancer lasagna (with ricotta) tonight!
8-HOUR POWERS:
Boost testosterone (good for your sex drive as well, ladies!), build muscle, help burn fat, regulate digestion
SECRET WEAPONS:
Fiber, protein, iron, folate, protein, monounsaturated fat, vitamin E, niacin, magnesium
FIGHTS AGAINST:
Obesity, muscle loss, wrinkles, cardiovascular disease, colon cancer, heart disease, high blood pressure
SIDEKICKS:
Lentils, peas, bean dips, hummus, edamame, plus peanut, cashew, and almond butters
IMPOSTERS:
Refried beans, which are high in saturated fats; baked beans, which are high in sugar; mass-produced sugary and trans-fatty peanut butters
Most of us can trace our resistance to beans to some unfortunately
timed intestinal upheaval (third-grade math class, a first date gone awry). But beans are, as the song says, good for your heart; the more you eat them, the more you’ll be able to control your hunger. Black, lima, pinto, garbanzo—you pick the bean. You’re guaranteed to have a low-calorie food packed with protein, fiber, and iron—ingredients crucial for building muscle and losing weight. Beans serve as one of the key members of the 8-Hour Powerfood team because of all their nutritional power. In fact, if you can swap in a bean-heavy dish for a meat-heavy dish a couple of times per week, you’ll be subtracting a lot of saturated fat from your diet and adding high amounts of fiber.
Studies show that regular bean eaters weigh less than those who don’t eat beans. Check out some other superpowers of specific beans:
THE MUSCLE BUILDER: SOYBEANS.
Technically a legume, soybeans are one of the only common plant foods that contains complete protein, making them terrific muscle-building meat substitutes for vegetarians.
THE CANCER KILLER: LENTILS.
Women who eat lentils frequently have a lower risk of developing breast cancer, says a study in the
International Journal of Cancer
. Other studies show that lentils may protect against prostate and colorectal cancers.
THE DIABETES DESTROYER: GARBANZO BEANS.
Also known as chickpeas, garbanzos are high in fiber, which helps stabilize blood sugar, lowering the risk of type 2 diabetes (ditto, the 8-Hour Diet). Add them to salads and soups. Chickpeas (mashed) are the main ingredient in hummus, a garlicky bean spread that’s terrific on crackers or as a healthier substitute for mayonnaise on sandwiches.
THE ANTIAGING AGENT: RED KIDNEY BEANS.
This chili staple contains more antioxidants and omega-3s than any of its bean brethren, plus thiamine, which may be protective against Alzheimer’s disease (ditto, the 8-Hour Diet).
THE HEART HEALER: NAVY BEANS.
They have the most cholesterol-clobbering fiber of any bean at 10.5 grams per 100-gram serving, plus tons of potassium.
THE BRAIN BOOSTER: BLACK BEANS.
Great in breakfast burritos, black beans are full of anthocyanins, compounds that have been shown to improve brain function (ditto … aw, you know).
I’ll admit that I’m trying to do a sell job on beans. They’re an extraordinarily important, health-boosting food, and many of us still leave them on the plate. Contrast that with a food that is synonymous with Mom, Saturday afternoon lunch, and our national pastime: Mr. Peanut, come on down (and leave the Cracker Jacks behind)! He too is part of your 8-Hour power nexus.
Yes, the most common way we dine on this legendary legume—peanut butter—has its disadvantages: It tends to stick to the roof of your mouth, it’s high in calories, and it doesn’t go over well when you order peanut butter in four-star restaurants. But it’s packed with those heart-healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow and your fat melt. It’s also a key sex-drive booster in both men and women, which is one reason Mr. Peanut is so sexy.
But, back to the health benefits. In one 18-month experiment, people who integrated peanut butter into their diet maintained weight loss better than those on low-fat plans. A recent study from the University of Illinois showed that diners who had monounsaturated fats before a meal (in this case, it was olive oil) ate 25 percent fewer calories during that meal than those who didn’t. Practically speaking, peanut butter also works because it’s a quick and versatile snack (keep a small jar handy at work to fend off hunger pangs). And it tastes great. Since a diet that includes an indulgence like peanut butter doesn’t leave you feeling deprived, it’s easier to follow and won’t make you fall prey to a craving for, say, glazed doughnuts or potato chips. Use PB on an apple, on the go, or to add flavor to potentially bland smoothies.
For variety, try almond butter as a replacement for peanut butter on celery sticks or with whole-fruit or jelly on whole-wheat bread. Nutrition-wise, almond butter offers a bit more fiber and vitamin E and about the same amount of fat and calories as peanut butter.
While we’re on the topic of fat and calories, remember these two caveats: You shouldn’t gorge on nut butters because of their high fat content; limit yourself to about 3 tablespoons per day. And you should stock up on all-natural peanut butter, not the mass-produced brands that have added sugar and too much salt.
A lot of us grew up with an aversion to fruits and vegetables, sometimes caused by doting moms who boiled canned greens into pulp and then insisted that by not eating them, we were somehow responsible for kids in China not having enough rice. Today, you’ve got two ways to prove your mom wrong: first, by showing her how really delicious fresh produce can be, if you know how to choose and prepare it; and second, by showing her the medal totals from the last two Summer Olympics. (Hey, somebody has been getting enough rice.)
But even if Mom beat all the flavor and texture out of vegetables on the way to the table and served fruit under a gloppy coat of sugar syrup, she was right about one thing: the nutritional value of produce. Nothing quite matches the low-calorie, high-nutrient, high-belly-filling qualities of vegetables. If you incorporate them into your 8-Hour feeding plan, you’ll max out on the health and weight-loss benefits, and you can do so while indulging in deliciousness as well.
8-HOUR POWERS:
Protect your heart; enhance eyesight; improve balance, coordination, and short-term memory; prevent cravings
SECRET WEAPONS:
Antioxidants, fiber, vitamin C, tannins (cranberries)
FIGHTS AGAINST:
Heart disease, cancer, obesity
SIDEKICKS:
The frozen-berry smorgasbord in the freezer case
IMPOSTERS:
Jellies, most of which eliminate fiber and add sugar
Depending on your taste, any berry will do (except Crunch Berries). I like raspberries as much for their nutrition as for their taste. They carry powerful levels of antioxidants, and the berry’s flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.
Blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they’re one of the most healthful foods you can eat. Blueberries beat out 39 other fruits and vegetables in the antioxidant power ratings. (One study also found that rats that ate blueberries were more coordinated and smarter than rats that didn’t.) Psst: Frozen blueberries are just as good for you as the fresh ones.
Strawberries contain another valuable form of fiber called pectin (as do grapefruits, apples, peaches, and oranges). In a study from the
Journal of the American College of Nutrition
, subjects drank plain orange juice or juice spiked with pectin. The people who drank the loaded juice felt fuller after drinking it than those who got the juice without pectin. The difference lasted for an impressive 4 hours.