SIUSLAW NEWS ❚ SATURDAY, AUGUST 29, 2015
11 A
J OEL F UHRMAN , MD
Eat more often, gain weight
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(meals and snacks) increased
from 3.5/day to 5/day, and the
average number of calories
consumed each day rose from
1,803 to 2,374.
Calorie intake in the United
States has been increasing by
an average of 28 calories per
day per year since 1977.
Researchers have examined
three potential drivers of
increased calorie intake: por-
tion size, number of eating
occasions, and calorie density
of meals.
Although portion sizes were
responsible for much of the
caloric increase up to 1991, by
far, the greater number of eat-
ing occasions was the strongest
driver of increased calorie
intake, accounting for 22 of the
28 calories per day per year
increase
the
researchers
observed since 1977.
Snacking for most people is
a reaction to what I call toxic
hunger. Most people snack
between meals to stop uncom-
fortable withdrawal symptoms
from the unhealthy foods that
they eat. The average number
of eating occasions has
increased as our diet has
become more toxic, producing
more cravings and withdrawal
symptoms. Unhealthy food
indeed does have these addic-
tive qualities.
To maintain a healthy weight
we need to eat fewer total calo-
ries; eating primarily nutrient-
dense (rather than calorie-
dense) foods and eating fewer
times per day both will help to
achieve this goal. Foods with a
low calorie-density (high nutri-
ent-density) like greens, other
vegetables, and fruits are asso-
ciated with reduced total calo-
rie intake, higher nutritional
quality, and lower body weight.
Conversely, foods with a
high energy-density are associ-
ated with greater calorie intake.
Also, contrary to the conven-
tional wisdom, the majority of
studies have not found any
weight-loss or calorie-reduc-
tion benefit to eating more fre-
quently. Consuming a snack
has been found not to cause a
compensatory decrease in calo-
rie consumption at the next
meal.
Ultimately, snacking most
often results in increased daily
caloric intake. Furthermore,
most studies have shown that
there is no weight loss advan-
tage to dividing a diet of the
same number of calories into a
greater number of meals.
Eat only when you are truly
hungry. For most people fol-
lowing a healthful diet, this will
not be more than three times a
day. The key factor for weight
loss is improving the quality of
your diet.
Scientific research has
demonstrated has shown that
eating healthy food brings a
greater level of satiety, and sig-
nificantly reduces or eliminates
the uncomfortable symptoms
of toxic hunger, leading to
greater meal satisfaction,
reduced calorie intake, and
attainment of a healthy weight.
________________
Dr. Fuhrman is a No. 1 New
York Times best-selling author
and a family physician. Visit his
website at DrFuhrman.com or
contact him at newsquestions
@drfuhrman.com.
Rotary contributes to help ‘End Polio’
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The Florence Rotary Club
recently presented Rotary’s
District
Governor
John
Bushnell and his wife, Lea,
with a check for $4,000. This
is the sixth year the Florence
club has made this donation
from money raised at the
“Cool at the Coast” golf tour-
nament.
In that time, Rotary
International’s End Polio Now
campaign has implemented
vaccination campaigns that
have helped to eliminate polio
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uslaw
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COURTESY PHOTO
Florence Rotarians present a check to Rotary International’s End Polio Now campaign. From
left: Rotary District Governor John Bushnell with wife Lea Bushnell; “Cool at the Coast” golf
tournament Co-Chairs Craig Sanders and Deb Lamb, and Rotary president Crystal
Farnsworth.
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Florence Events Center
Oktoberfest
Celebration
October 3rd
in all but two countries in the
world:
Afghanistan
and
Pakistan.
Nigeria has recently been
polio-free for a year, and it is
expected that the entire African
continent may be declared
polio-free by the end of 2016.
For many years, the govern-
ment of Pakistan has resisted
all attempts to vaccinate its
children, including attacking
and killing some volunteers
who were part of vaccination
teams. However, within the
last few months, government
officials have reversed their
position and are now allowing
ES FORMIN
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Awards for First and Second Place!
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Youth - 2 years to 5 years
Adult - 6 years and beyond!
Automatic
Scoring
Everyone
is welcome at
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Pro-Shop
All proceeds go
to Florence Relay
for Life,
Team Newsies.
vaccinations to proceed.
“We are proud to have our
club be a contributor to this
global
initiative,”
said
Florence Rotary Club presi-
dent Crystal Farnsworth.
“Florence Rotarians act local-
ly, but we think globally as
well.”
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It is well known that in
recent years, restaurant portion
sizes have steadily increased,
and many single meals at fast
food outlets and restaurants
pack in enough calories for an
entire day. Overall in the
United States, we are surround-
ed by calorie-dense food all the
time.
Today, we eat more and more
often than we did 20 or 30
years ago. We eat constantly.
Calorie-dense, nutrient-poor
snacks are everywhere. And
many of our beverages contain
enough calories to be meals in
themselves.
However, “eat smaller, more
frequent meals” is common
weight loss advice — suppos-
edly, if we eat more often to
“keep blood sugar stable,” we
will avoid overeating. But does
this really work? Is it sound
advice for reducing caloric
intake overall? The research
says no — eating more fre-
quently actually appears to pro-
mote weight gain.
Since the 1970s, overweight
and obesity rates in the United
States have skyrocketed.
Also since then, the average
number of eating occasions