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Dieting safely and effectively
Dr. Tedd Mitchell shares advice he gives his patients about low-carb eating.

The human body is designed to store energy during good times so it's available for vital functions during lean times. It's a finely tuned program that follows a basic law of physics -- calories in and calories out. So our weight is a function of how much energy we consume vs. how much energy we expend. Upsetting that balance by even a little can lead to devastating long-term consequences.

At a recent medical meeting, an old professor of mine, Sam Klein (a leading nutrition expert who now teaches at Washington University School of Medicine), said that if every day you ate the caloric equivalent of just one LifeSaver more than what your body needs, you'd gain a whole pound in one year! And we wonder why we've gained so much weight. Plus, with all the conflicting information regarding the best type of diet to get rid of unwanted pounds, we're more confused than ever.

At one end of the spectrum are the low-fat/high-carbohydrate proponents. They recommend a diet emphasizing fruits, vegetables and grains, with limitations on fats and proteins. Studies have shown that following a low-fat diet leads to weight loss. At least one study suggested that many formerly obese folks who successfully maintained weight loss did so by limiting their intake of fat to no more than 25% of their calories.

It's because of such data that groups like the American Heart Association and the American Diabetes Association recommend low-fat/high-carb diets. But many of the low-fat products that flooded the market were loaded with sugar and not too low in calories. So we were eating less fat but still got fatter. Frustrated, many began searching for an alternative weight-loss approach.

Enter the low-carb experts. Proponents of the higher-fat/higher-protein diets recommend limiting carbs in general, and processed carbohydrates (pastas, breads, white rice) and simple sugars in particular. They say sugars don't provide lasting energy for the body and cause spikes in insulin, a hormone that stimulates hunger.

Always check with your doctor before you start any new diet. Here's what I tell my patients who want to safely and effectively lose weight by cutting back on carbs:

Educate yourself about "good" and "bad" foods, including fats (olive oil is good; lard is bad) and sugars (less-processed carbs high in fiber are good; highly refined ones are bad).

I like the Institute of Medicine's recommendation of a diet of 45% to 65% carbs, 20% to 35% fat and 10% to 35% protein, allowing wiggle room for each person's specific needs and desires.

Go "lean and clean." Eat lean meats, poultry and fish that aren't fried, to improve your protein/fat ratio. As for vegetables, keep glycemic levels low by avoiding white potatoes and refined grains/breads/pastas. Whole-grain (not whole-wheat) versions also provide dietary fiber. When it comes to fruits, the less sweet, the better (choose apples, cherries and cantaloupes over bananas, mangoes and watermelons). Also, go with the fruit, not the juice.

In general, don't eat after 8 p.m. Drink a large (8- to 12-ounce) glass of water 10 to 15 minutes before meals, eat high-volume/low-calorie items (salads, soups) and avoid "compressed" calories (crackers, chips).

Contributing Editor Tedd Mitchell, M.D., directs the Wellness Program at the renowned Cooper Clinic in Dallas.