| Carb Counts: Vegetables (L - Z) | |
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L
leek (1) 12.6
lentils (1/2 c.) 19.9
lettuce, butterhead (1 c.) 1.2
lettuce, romaine (1 c.) 1.3
O
okra (4 oz.) 7.5
onion (1) 9.5
onion, green (1/4 c.) 1.8
P
peas, green (1/2 c.) 9.9
peppers, green (1/2 c.) 4.8
potato, sweet (1) 22.4
potato, white (1/2 c.) 15.4
pumpkin (1/2 c.) 9.9
S
soybeans (1/2 c.) 9.9
spinach, raw (1 c.) 1.1
squash, butternut (1/2 c.) 10.8
sweet potato (1) 22.4
T
tomato (1 small) 4.2
Z
zucchini (1 small) 5.7
<< Vegetables
Energy expenditure must be in balance with caloric intake to maintain body weight.
Image: NASA.govDefinition: Energy expenditure refers to the amount of energy (calories), that a person uses to breathe, circulate blood, digest food, and be physically active. To prevent weight gain, energy intake (caloric intake) must be balanced with energy expenditure.
Terms Related to Energy Expenditure
But binge eating can also occur on its own, without bulimia being present. These bouts of overeating can significantly and negatively impact health and well-being. It can be a serious problem with serious ramifications, such as morbid obesity and increased risk of developing certain weight-related diseases, such as type 2 diabetes.
So how do you know if overeating is just an occasional "blip" of overindulgence or a serious issue? Some experts refer to an occasional binge as "benign binge eating" or "everyday overeating," and consider it to be normal. But if binge eating itself has a significant unfavorable impact on your life, it's cause for concern.
Binge eating differs from "normal" overeating in two main ways:
There are no set parameters for how much food is too much to be considered "normal" overeating. A binge eater must assess: Am I eating an amount of food larger than what most people would eat under the same circumstances and in the same amount of time?
Those who have a binge eating problem often say they feel a loss of control over what and how much they eat during an "episode" of overeating. Some binge eaters say they feel driven to eat, as if it were a compulsion that cannot be ignored.
The feelings binge eaters experience during and after overeating range from intense pleasure to disgust. That's another key difference between overeating and binge eating -- the sense of disgust does not make a binge eater stop eating, while an overeater listens to that voice. The binge eater feels she simply cannot stop.
Other characteristics of binge eating include eating more rapidly than usual and not chewing food completely. Some binge eaters consider food more important than other aspects of their lives and may hide food to eat in odd places, or even steal food from others.
In general, binge eaters tend to eat more often than those who experience the occasional bout of overeating. Note, however, that continually snacking throughout the day (grazing) is not considered indicative of binge eating.
If you feel that your eating habits have been described here, there is good news. Cognitive behavior therapy has proven very effective in helping binge eaters. Ask your doctor for advice, or look for professional help in your community. By finding a qualified counselor -- such as a licensed clinical social worker or psychologist -- you will take a huge step toward gaining control of a seemingly uncontrollable problem.
Emotional eating is often an issue for binge eaters, which can also be treated with therapy, stress management techniques, and improved self-care skills, such as journaling and planning relaxing activities as alternatives to eating.
To find a qualified counselor in your area, visit The CMHS Mental Health Services Locator.
Source:
Fairburn, Christoper G., Zafra Cooper. "Binge Eating: Definition and Classification." Binge Eating: Assessment, Nature and Treatment. Guilford Press, 1993. 3-6.
200 Calories or Less
150 Calories or Less
To find more snacks to fit within your calorie budget, check out Calorie Count Plus where you can search for your favorite foods or browse a variety of food categories.
Pasternak says getting regular exercise is 50% of his plan. He says you must exercise five days a week to get the "full benefit" of the plan. He suggests five exercises, to be done five days each week, that take about five minutes each to do. Photos and step-by-step instructions for exercises are provided in the book.
Pasternak says consuming moderate-carbohydrate, high-protein meals will help you stay fuller longer, which diminishes between-meal hunger pangs. An example of a 5-Factor meal would be baked chicken, mixed vegetables with a drizzle of olive oil, a half cup of lentils, and a glass of sparkling water.
There are some specific recommendations among the acceptable foods on the plan, such as choosing white meat poultry over dark and avoiding grapes because of their high ranking on the GI. So it is important that you read the eating guidelines carefully before you begin planning your meals.
Pasternak provides more than 100 recipes in the book, all of which require only five main ingredients and five minutes of preparation.
Each week, there is one day Pasternak calls a "cheat day" when you can eat absolutely anything you want.
On the other hand, all of the "five of everything" rules does make this diet seem rather "gimmicky." (And the name-dropping on Pasternak's part -- "Halle Berry loves my fajitas!" -- doesn't make it seem less so.)
There is not really any new or exclusive science behind the plan; it's actually just good, common-sense advice about making better eating choices and becoming more active. There is no "weight loss magic" to eating five meals a day, and always being required to eat all five of the "5-Factor Foods" together at one time isn't necessarily any more effective than eating them among different meals or snacks.
Weight loss comes down to calories in/calories out. Whether you eat five or three meals a day, if you burn more calories than you take in, you'll lose weight. If, for example, you completely remove high-calorie and high-sugar foods such as white bread and soda pop from your diet and replace them with whole grains and sugar-free beverages, and you work out most days a week, you are virtually guaranteed to lose weight.
C'tnd Who is the 5-Factor Diet for? >>
The yogurt-eaters consumed around 1,100 mg of calcium daily. The non-yogurt eaters consumed about 500 mg of calcium a day (the average amount in the typical American's diet).
"[The yogurt-eaters] were about ]twice as effective at maintaining lean muscle mass," lead researcher, Dr. Michael Zemel said.
"This is a critical issue when dieting -- you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss."
I know the feeling. Your dogs are barking after a long day at work and all you want to do is plop down on the sofa and tune in to your favorite TV show.
...Then comes that pesky little voice in your head reminding you that you were supposed to work out today ... what a dilemma! Maybe these tips will give you a boost that will turn your quality couch time into time well spent!
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