Soya and Weight Control -- Ruchihealth.com

The phenomenon of "yo yo" dieting, that is, repeated cycles of gaining and losing weight, has led some to the conclusion that "diets don't work." Men and women who have experienced the weight gain that often follow a diet in which daily calorie intake is below 1200 calories can vouch for the fact that a rebound weight gain is sure to follow when "normal" eating is resumed. This phenomenon is documented, so its efficacy is not based solely on anecdotal reports. The subsequent weight gain is usually explained by the correction of the body's metabolism that occurs to accommodate the low calorie intake. This accommodation does not rapidly reverse. Therefore, when the ideal weight is reached (or at whatever point the person stops the diet) the metabolic rate remains the same, as it was when calories were reduced. Quite logically, it results in weight gain and also a sense of hopelessness. The “yo yo” phenomenon has led some to conclude that trying to lose weight is largely a hopeless proposition.

Medications developed to augment dietary changes have generally and properly been used to treat severe cases of obesity that have not responded to diet and exercise. This is not to say that these drugs have not been misused or that they do not have risks associated with them. A few decades ago, prescriptions for amphetamines were sometimes given to overweight individuals, but also to those whose weight problems were not necessarily serious. Amphetamines are potentially addictive and have other side effects that make them dangerous in most cases. More recently, two drugs, Redux (dexfenfluramine) and Phen-fen (a combination of phentermine and fenfluramine) appeared to offer hope to men and women whose weight problems were leading to other health problems--or had already resulted in degenerative diseases. These medications proved effective in many cases but they have recently been removed from the market because of potentially damaging side effects.

What we are left with are the stand-bys, diet and exercise. Unfortunately, the current Western diet leads to overweight and obesity (and the diseases that result from overweight) and changing the diet may go a long way in helping to solve a rampant health problem that has enormous social and economic cost. It is important to remember that obesity is not a universal problem, equally affecting all societies. In a study of dietary habits and obesity among men from seven countries, Japanese men had, by far, the lowest rate of obesity. It is no coincidence that the diets of the Japanese are plant-based and more specifically, include generous amounts of Soya foods.

Obesity is still a rare condition in Japan; however, recently fat intake has begun to rise in urban areas of that country and the consequences of a Westernized diet are appearing. In a study of diet and lifestyle factors among the rural Chinese, researchers found that individuals consumed more calories per unit of body weight than typical North Americans, but they had 20 percent less body mass. Not surprisingly, this rural population consumed a diet low in both fat and animal protein and had a far lower incidence of cardiovascular disease.

As the diets of many Asian populations become more Westernized, cardiovascular diseases and overweight are on the rise, an unfortunate fact that provides more evidence that to link health concerns to an animal-protein based diet. The basis of a weight control plan for Western individuals almost always calls for reducing fat, and many now emphasize consuming more plant foods. Many such plans, however, stop short of eliminating animal protein as the centerpiece of the diet. And, although the message is not intended, the implication is that once a desired weight is reached the dieter can resume old habits. The result of this thinking usually is more of the same--the “yo yo” syndrome.

With or without exercise or even prescription medications, permanent changes in diet will always be the cornerstone of any weight-loss program whose effects have at least a chance of being lasting. Unfortunately, I am unable to offer Soya as a "quick fix"; however, because of its overall health benefits, it is a sound part of a reduced-calorie, low-fat diet.

Soya benefits and Recommendations

Under the supervision of your physician, the following elements of a holistic approach to losing weight or maintaining an ideal weight are recommended:

--A primarily plant-based diet, of which Soya is a component. The protein content of Soya makes it a good substitute for animal protein, including dairy (See chapter __ for more information about Soya and dairy.) Many Soya products are relatively low in fat to begin with and some have fat content reduced in the production process. For example, reduced-fat Soya milk and tofu are readily available in health food stores and some mainstream supermarkets. Texturized vegetable protein is also available as a substitute for meat or poultry. Soya truly is a perfect dieter's food because it is filling and satisfying, as well as versatile.

--An exercise program that is manageable and not beyond your physical limits. Just about everyone can undertake a walking program. Many books and videotapes are available to help you begin a sensible walking program that gradually increases both the pace and the distance covered. If you need to lose a moderate amount of weight, it is likely that no special instruction is needed. However, obese individuals should seek help from a physician in collaboration with a qualified exercise instructor. Many overweight individuals simply will not exercise in a health club or in any public place. Fortunately, exercise can be performed in the privacy of your home.

-- Psychological support is essential for many overweight individuals, especially for those who have long believed that they are weak-willed and flawed. Overweight is both a cause and an effect of emotional difficulties for many people in our youth and appearance oriented society. While many overweight men and women lead full and productive lives, most will admit that their weight difficulties have taken a toll.

Support can be found in the form of groups or through individual counseling, but this is a component of treatment that should not be overlooked.

-- Nutritional education is also critical, particularly when making permanent dietary changes. While it may not be necessary to become a strict vegetarian, a diet rich in Soya and other plant foods usually requires adjusting to a new way of eating and cooking. The fact is, a low-fat diet is optimal for the whole family, but if this is not possible, it may be necessary for the dieter in the family to eat differently from the rest of the family. While I know this is a difficult undertaking for many people, in the long-run it will be worth it.

-- Equally important, calorie intake should not fall below 1200 calories a day. This is a well-accepted minimum. Currently, calorie counting is not as popular as weighing and measuring food in order to gain control over the size of the portions.

Because of the consequences of overweight are serious, I believe that we should view this as a public health concern, with social, emotional, and economic components. We are fooling ourselves if we believe we can solve this problem without a fundamental change in dietary habits. As an individual, you may not be able to change society, but you can educate yourself about a better way to nourish yourself and your family. Your immediate goal may be to lose weight, but your long-term goal must be to maintain an optimal weight for you and build your health. Soya foods can help you reach both goals.

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