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Diet plan: 6 secrets of the slim
Through statistical analyses, we were able to identify six key behaviors that correlated the most strongly with having a healthy body mass index (BMI), a measure of weight that takes height into account. Always-thin people were only slightly less likely than successful losers to embrace each of the behaviors—and significantly more likely to do so than failed dieters. By following the behaviors, you can, quite literally, live like a thin person. Watch portions Of all the eating behaviors we asked about, carefully controlling portion size at each meal correlated most strongly with having a lower BMI. Successful losers—even those who were still overweight—were especially likely (62 percent) to report practicing portion control at least five days per week. So did 57 percent of the always thin, but only 42 percent of failed dieters. Limit fat Specifically, that means restricting fat to less than one-third of daily calorie intake. Fifty-three percent of successful losers and 47 percent of the always thin said they did that five or more days a week, compared with just 35 percent of failed dieters. Eat fruits and vegetables The more days that respondents ate five or more servings of fruits or vegetables, the lower their average BMI score. Forty-nine percent of successful losers and the always thin said they ate that way at least five days a week, while 38 percent of failed dieters did so. Choose whole grains over refined People with lower body weights consistently opted for whole-wheat breads, cereals, and other grains over refined (white) grains. Eat at home As the number of days per week respondents ate restaurant or take-out meals for dinner increased, so did their weight. Eating at home can save a lot of money, too. See our tips for cooking healthful meals on a budget. Exercise, exercise, exercise Regular vigorous exercise—the type that increases breathing and heart rate for 30 minutes or longer—was strongly linked to a lower BMI. Although only about one-quarter of respondents said they did strength training at least once a week, that practice was significantly more prevalent among successful losers (32 percent) and always-thin respondents (31 percent) than it was among failed dieters (23 percent). What didn't matter One weight-loss strategy is conspicuously absent from the list: going low-carb. Of course we asked about it, and it turned out that limiting carbohydrates was linked to higher BMIs in our survey. That doesn't necessarily mean low-carb plans such as the Atkins or South Beach diets don't work. "If you go to the hospital and everyone there is sick, that doesn't mean the hospital made them sick," says Eric C. Westman, M.D., associate professor of medicine and director of the Lifestyle Medicine Clinic at Duke University Medical School. "Just as people go to hospitals because they're ill, people may go to carb restriction because they have a higher BMI, not the other way around." At the same time, the findings do suggest that cutting carbs alone, without other healthful behaviors such as exercise and portion control, might not lead to great results. Eating many small meals, or never eating between meals, didn't seem to make much difference one way or another. Including lean protein with most meals also didn't by itself predict a healthier weight. Posted: January 2009 — Consumer Reports Magazine issue: February 2009
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