Hydrophilic diet: weight loss by attracting water...Gilbert created the hydrophilic diet in 2010,...
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pdfcrowd.com PRO version Are you a developer? Try out the HTML to PDF API LIFESTYLE › HEALTH PUBLISHED : Monday, 24 November, 2014, 5:44pm UPDATED : Monday, 24 November, 2014, 5:44pm Jeanette Wang [email protected] Hydrophilic diet: weight loss by attracting water Dietitian Keren Gilbert's diet plan allows all food groups Login Subscribe ClassifiedPost Directories Education Post LuxeHomes Search Home Lifestyle Health Occupy Central Xi Jinping Xi Jinping's anti-graft campaign Trending MON Nov 24, 2014 Updated: 5:44pm
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LIFESTYLE › HEALTH
PUBLISHED : Monday, 24 November, 2014, 5:44pmUPDATED : Monday, 24 November, 2014, 5:44pm
Jeanette [email protected]
Hydrophilic diet: weight loss by attracting waterDietitian Keren Gilbert's diet plan allows all food groups
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Gastric bands, bypasses and balloons: these weight-loss surgeries areamong the solutions of last resort for the obese. But rather than go under theknife, a new type of diet could be a safer and more natural option to keephunger pangs at bay and limit how much you can eat.
Hydrophilic foods may be the answer to achieving lifelong weight loss,suggests dietitian Keren Gilbert, creator of the hydrophilic diet and author ofThe HD Diet that will be published next month.
Hydrophilic is a fancy term for "water loving" - the word originating from theGreek words for water ( hydro) and friendship ( philia). Hydrophilic foods,Gilbert says, fill up with water and in turn fill you up, leaving you feelingsatisfied.
Before you brush this off as just another fad, she notes that unlike otherpopular diets such as Atkins and Paleo, the hydrophilic diet plan allows for allfood groups, including carbs and fruit. Animal proteins are fine. Thefoundation of the diet is high-hydrophilic fruits, vegetables, and legumessuch as chia seeds, okra, oats, pears, barley, Brussels sprouts, kidneybeans, chick peas, oranges and agar.
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The secret of these foods lies in what's more commonly known as solublefibre.
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Keren Gilbert.
"When ingested soluble fibres dissolve they form a gel in our intestines,"says Gilbert, a registered dietitian and certified nutritionist from New Yorkstate in the US. "The gel is the key to steadying blood sugar and thusdiminishing cravings, keeping you full, and maintaining digestive health."
Hydrophilic foods shouldn't be confused with foods with high water contentsuch as tomatoes, cucumber, watercress, watermelon and pineapple. Suchfoods, though "HD friendly", says Gilbert, lack water soluble fibre and willleave you feeling hungry soon after you eat them.
Think of hydrophilic foods as a hard, dry sponge next to your kitchen sink.Add a little water and it's instantly revitalised and ready to use.
"The hydrophilic foods on my plan will have the same effect on you," shesays.
Chia seeds are "the quintessential hydrophilic food", says Gilbert. A chiaseed has the capacity to absorb up to 12 times its weight in water. The high-fibre seeds are native to Mexico and Guatemala, and reportedly were astaple for the Aztecs.
In the Asian diet, hydrophilic foods include snow peas, baak choy, napacabbage, seaweed, edamame, shirataki noodles and kelp noodles.
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Gilbert created the hydrophilic diet in 2010, but the idea of using such water-loving foods to aid weight loss is a little older. Since the mid-2000s, thegelatinous agar has been a dieter's favourite, particularly in Japan.
Called kanten in Japanese, agar is derived from red algae and has beenpopular across Asia for centuries as an ingredient in desserts and to thickensoups, sauces or preserves. At 80 per cent fibre and with virtually no
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pdfcrowd.comPRO version Are you a developer? Try out the HTML to PDF APIAs a general rule,
calories, carbs, sugar or fat, it bulks up in the gut and promotes the feeling offullness.
A study by Japanese researchers published in the journal Diabetes, Obesityand Metabolism in 2005 looked at the effect of the kanten diet on obesepatients with impaired glucose tolerance and type-2 diabetes. Seventy-sixpatients were randomly assigned to either a conventional diet or aconventional diet with agar. Both groups were on these diets for 12 weeks.The researchers concluded that the agar diet resulted in marked weight lossdue to the maintenance of reduced calorie intake and an improvement inmetabolic parameters.
Of course, agar aside, health experts have long espoused the benefits of adiet rich in soluble fibre, not only for weight control, but also to aid in diabetescontrol and lower LDL ("bad") cholesterol.
Gilbert, however, has sexed up soluble fibre with a fancy name and iPhoneapp that grades meals according to how hydrophilic they are. In her newbook, to be published by health and wellness publishers Rodale, shepresents her diet as a total mind-body approach.
"I integrated the metaphorical meaning of the term hydrophilic as well to elicita change in our state of mind - a necessity when you make a life adjustment,"says Gilbert. "The HD diet is logical and spiritual and that is why it works."
The 12-week diet begins with a two-week "start strong" phase thatencourages a balanced diet solely based on consuming high-hydrophilic andHD-friendly foods. In phases two and three, "IFs", or infrequent foods such aswhite bread, processed foods and refined sugar, are slowly introduced butonly in limited amounts.
Ordinary dishes can be turned into a hydrophilic meal simply by substitutingsome ingredients. For example, a salad of iceberg lettuce, tomatoes,cucumber and grilled chicken could change to a salad of kale, bean sprouts,cabbage, carrots, snow peas and grilled chicken.
Some of Gilbert's clients have lost up to 14 kilograms over the 12-weekregimen.
"While my clients may lose more or less, asa general rule, 20 to 25 pounds [9kg to
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As a general rule,9kg to 11kg is asuccessful weightloss for the 12-weekperiodKEREN GILBERT
11kg] is a successful weight loss for the 12-week period," Gilbert says.
"The weight absolutely stays off because theHD diet is a lifestyle where habits arerelearned; not a fad that is restrictive andunsustainable."
Her book offers motivational stories from clients,detailed shopping lists, daily menu templates and a strong emphasis onmaking healthy decisions for life.
It's best not to overdo fibre, though. Consuming fibre in excess may causebloating, cramps, gas and diarrhoea, says Charmain Tan, a registereddietitian and founder of Seventeen Nutrition Consultants. She advises that ifyou're trying to boost fibre in your diet, do it gradually and drink plenty offluids to help pass the fibre through the digestive system.
The US Institute of Medicine recommends a daily fibre intake of 38 gramsand 25 grams respectively for men and women 50 years and younger, and30 grams and 21 grams per day for those over 50. As a gauge, a tablespoonof chia seeds has five grams and a pear three grams of fibre.
"Unfortunately, none of my clients have eaten enough fibre," says Tan.
"Many studies have shown that the general public does not consume enoughfibre."
Foods that make you feel full longerTrying to lose weight? Have more of these water-loving ingredients on yourplate
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Chia seeds
These seeds can absorb water up to 12 times their weight. They are packedwith antioxidants, fibre, iron, magnesium, calcium, omega-3s and potassium.
Okra
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The goo from this low-calorie vegetable is used as a thickener for soups andstews. It's high in vitamins C, A, and B6, foliate, calcium, iron and magnesium.
Oatmeal
Watch oatmeal cooking on the stove and the gelling is immediately apparent.It's loaded with protein, phosphorus, potassium, selenium, manganese andiron. Steel-cut oats are best.
Pears
This fruit is filled with pectin, a complex carb found naturally in plant cell walls;it acts as a detoxifier, regulates the gastrointestinal tract and helps tostimulate the immune system.
Barley
This grain has a high water-absorbent capacity and is a good addition to asalad.
Kidney beans
All beans are hydrophilic. Kidney beans have a high antioxidant value andare an ideal protein replacement in salads.
Agar
A gelling agent made from seaweed, agar is 80 per cent soluble fibre. Itreabsorbs glucose in the stomach, passes through the digestive systemquickly and inhibits the body from retaining and storing excess fat.
This article appeared in the South China Morning Post print edition as Soakit up
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