Oregon daily emerald., May 31, 1978, Page 7, Image 7

Weighty
information
for dieting
By WILLETTE RUDE
For the Emerald
Records show three-fourths of
the student health concerns in the
University nutritionist’s office are
directly or indirectly related to
weight control or dieting.
Information about the safety or
nutritional adequacy of the most
popularly advertised diets are
among the most frequent needs of
students who want to get rid of
their "excess baggage” and stay
healthy. This need for instant re
sults is often responsible for the
less-than-sound dieting choices.
A safe rate of weight loss is
usually two to three pounds per
week with slightly more expected
in the initial stages. Although the
end result of extreme weight con
trol measures will be the weight
loss you desire, the toss is of water
from Doay tissue ana depletion ot
your protein (muscle) stores as
well as the target fatty tissue.
The body does have storage
capabilities for some nutrients, but
a daily replenishing of protein, vi
tamins (B and C especially) and
minerals as well as fiber and water
is necessary to replace daily loss.
Regardless of their source,
about 500 to 750 calories are
needed as “protein sparing”
calories (calories which will pro
vide enough energy fuel for the
brain and vital functions to con
tinue) so muscle stores and other
protein tissues are not
metabolized for energy purposes.
In the absence of calories for
energy, the protein is broken
down and changed to fuel instead
of being used for tissue repair and
maintenance as intended. The
body tissue prefers using car
bohydrate for energy over fat and
protein sources, but the quantity
of carbohydrate stores of the body
are only a few hundred grams
(maybe two beers and three slices
of pizza’s worth) which can supply
the energy required for body func
tions for perhaps half a day.
Therefore, except for the first
few hours of starvation, the major
effects are progressive depletion
of the body’s own tissue, both pro
tein and fat.
In addition, the body requires a
certain amount of bulk to keep
muscle tone and digestive func
tions active in the gastrointestinal
tract. Fasting or liquid diets are
quite an adjustment after normal
eating, and over-eating patterns
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AVA* V/A
STUDENT BODY
I
and severe compensation reac
tions (including heart attack) are
reported to be associated with the
liquid protein regimens. Vitamin
deficiencies may result in addi
tion, especially if tissue stores
were depleted before the severe
restrictions.
Chances are that most weight
conscious students have attemp
ted to keep a few snack foods and
occasional beers (alcohol supply
ing no nutritional value but plenty
of calories) in the diet to keep it
tolerable while still holding down
calories. The resulting percentage
of the already minimal intake of
food is nutritionally inadequate but
psychologically satisfying.
The attraction of a fast has the
favorable mental component of
having overcome the compulsion
to eat and this sense of power and
discipline can feel tremendous to
someone whose mind has been
demanding to be fed constantly.
During the fast, your mind may
not need to be fed, but your body
still continues to be dependent on
the same daily quota of protein,
vitamins and minerals as 24 hours
.1
earlier. Your body’s own stores
will be depleted to supply the de
ficit.
With any dieting practice, it is
wise to keep in mind the following
guidelines:
• Diet under the supervision of a
doctor or nutritionist.
• Consider the effects of any
medications or drugs (including
caffeine and alcohol) being taken
while on restrictive food intake.
• Analyze your food intake by
identifying the times, places, so
cial conditions and frequency of
your eating patterns. Share this
record with the doctor or nut
ritionist to locate improper food
choices and life-style patterns.
• Inquire about water, fruit juice
and vitamin supplementation to
your doctor while on restrictive
food intakes.
• Try keeping a record of all the
snack and high calorie foods you
“could have eaten when offered or
available...but REFUSED.”
This practice can be as effective
as fasting mentally in achieving a
sense of control and power over
curbing food compulsions. A sav
VISTA volunteers work with low-income
groups whose purpose is to increase the
voice of the poor and powerless in the
decision-making process of their
community.
Graduates in the liberal arts, social
sciences, humanities, law, architecture,
health, and other areas are needed now for
one-year openings throughout the U.S.
For details contact Condon Hall, Rm. 315.
Tues./Wed./Thurs. 10 am - 3 pm, 687-6493
Last week at U of O
Health should be considered in loss
ings of 3,500 calories represents
one pound of fat you could have
gained!
• Question seriously your inten
tions and commitment in losing
weight. Realize that it takes a
permanent change in eating pat
terns and often life style and activ
ity choices to retain the loss.
• Consider exercise as a
method of weight control.
Individual nutritional counseling
as well as a bibliography and list of
recommended texts for further in
formation on weight control and
reducing diets is available at the
Student Health Center. For further
information or appointments, call:
686-4441.
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