The Flex Diet by James Beckerman M.D

Author:James Beckerman, M.D.
Language: eng
Format: epub
Publisher: Simon & Schuster
Published: 2011-07-15T00:00:00+00:00

1. Chew each bite five times.

2. Put down your utensil between bites.

3. Serve your food in courses.

4. Have a sip of water between bites.

5. Turn off the television.

6. Talk about politics at the dinner table.

So, how can you eat slowly? Well, a fork with an electronic timer was patented almost fifteen years ago and does not seem to have gained much traction in the market at this point, so you may be on your own. You can start with chewing—chew at least four or five times with each bite, instead of “inhaling” your food. Consider putting the fork down between bites. Talk with your family at the dinner table. Present your food as multiple courses rather than all on one plate (and serve the vegetable before the meat). Try chopsticks. Drink water. Turn off the television. Put on some soft, soothing music. Try dinner, for starters. And chew with your mouth closed. And that advice about always cleaning your plate? We’ll have to talk about that one, Mom.

Solution #115

Substitute Lower-Calorie and Lower-Fat Cheese for What You Are Already Buying

Many people enjoy cheese, and one of the toughest things about dieting is the thought of giving it up. But cheese can be part of a weight-loss program if good choices are made in the dairy aisle. People assume that all cheeses are equally high in calories and saturated fats, but that is not actually the case. Here are some guidelines to use when shopping for cheese at the grocery store.

1. Buy cheeses made from skim or low-fat milk. While Cheddar cheese is 30 to 40 percent fat, cheese made from skim milk or low-fat milk can have a fat content of less than 15 percent. Hard cheese generally has more fat than soft cheese, but lower-fat or even fat-free options are still available.

2. Consider naturally lower-fat cheeses— like ricotta, cottage cheese, and Gouda.

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