Nobody likes to believe unpleasant truths. Therefore, the search for short cuts goes on. Ten-day wonder diets; special foods; spot-reducing gadgets—many of these fads are harmless, though expensive and ineffective. Some suggest, in small print, that special low-calorie diets should be followed, thus acknowledging the disagreeable truth—that there is no way to reduce safely without eating less. It all boils down to this: No easy way is safe; no safe way is easy.
How Many Calories?
In planning the day’s food, it should be decided into which meals the essential foods will go, and their calories should be computed first. Choice may then dictate the selection of the foods to make up the rest of the day’s allowance. All foods and most beverages supply calories; therefore, it is important to know the calorie content of the usual portions of different foods. Tables which list the calories in common foods and beverages begin on [page 25].
One of the most frequently selected diets for healthy adults who need to reduce is a three-meal-a-day schedule allowing, in all, 1,200 calories. Some people, however, cannot lose weight satisfactorily on a 1,200-calorie diet. The doctor may cut their daily calorie allowance to 1,000 if their progress is too slow, or increase it to 1,500 if they are losing too rapidly. Examples of 1,000-, 1,200-, and 1,500-calorie diets are given on pages [16]-17. Diets which fall below 1,000 calories require very close medical supervision and are usually used only in cases where a rapid loss of weight is required for serious conditions.
Vitamin and mineral supplements are often prescribed for people on a reducing diet, especially if it allows less than 1,200 calories. This is to make doubly sure that the body gets all the vitamins and minerals it needs. The use of such supplements is never intended to take the place of eating the essential foods.
Some people, when they first see their reducing diet, are firmly convinced that they have never eaten as much as their present diet allows them to. They are judging the caloric value of their food by its looks. The calories hidden in butter, sugar, and cream used for cooking and in beverages are invisible.
Unfortunately, it is easy to make a 1,000-calorie diet, for example, add up to about 2,000 merely by adding 4 tablespoons of butter to the vegetables, sugar and cream to 3 cups of coffee or tea, a tablespoon of French dressing on the salad, and substituting 3 halves of canned peaches with sirup for the ½ cup of fresh fruit at lunch.
Few people stop to think that their hidden calories may be in the cocktail, the glass of beer, or the soda pop which they love. Liquids go down so quickly and easily that it is often hard to realize that they can contribute to overweight. A glance at the calorie tables on pages [25]-32 will show why they are to be avoided by anyone who is trying to lose weight.
Some perfectly good foods which add extra calories to a diet are:
Cake—especially with icing