Monday, October 24, 2011

Bore Yourself Thin



"Variety's the very spice of life, that gives it all its flavor."
William Cowper, British Poet

Much of the resounding nutrition advice hinges on variety. Eat a variety of fruits and vegetables or eat a variety foods as you’re more likely to meet your nutritional needs or even eat a variety of  of fish so you lower exposure to mercury or PCB’s.  However, is variety the “spice of life” when weight loss is concerned? Perhaps, when things are too “spicy” there is more temptation.

Carolyn and I were discussing this in the office lately as she’s running our 4-week Dine & Detox program. Despite the fact that participants are without meat, wheat, sweets (and then some) there are few complaints and great results. Many new clients mention being confused about what to eat, fewer choices can increase clarity. One of Carolyn’s clients said “the guidelines are very clear, not having a ton of choices makes it easier to choose foods at the grocery store.”

Some of this is emotional but there's a physiological component too. Hollie A. Raynor, M.S., R.D., and Leonard H. Epstein, Ph.D., of the University of Buffalo authors of a study on the subject reported  “we found that dietary variety could increase food consumption in both humans and animals. Both people and animals will eat more food when a meal or diet contains greater variety of food, which can eventually cause weight gain.”*

Our food supply plays on this principal. From healthy food to junk we are bombarded by newness. How many flavors of M &Ms do we need? Or what about the mango nectarine or pluot?  We were all fine with the regular nectarine but depending on your eating habits, curiosity makes you want to try the new thing. While I am the ultimate guinea pig with new foods, I can’t help put think about the old cat and curiosity…it didn’t end well.

I had a client I saw over 10 years ago. Whenever I urged him to switch things up he’d make only the most minor changes. Perhaps cucumber would change to tomato in his lunchtime salads. He didn’t want to waver too much. He lost weight and lowered his cholesterol and I didn’t see him for a long time. Years later, he came to see me; he wanted to “check in”.  When we discussed his eating I realized he was still eating the same exact way. Boring worked for him.

Boring can also backfire. If you’re so bored with fish dinners that you’re fantasizing about pasta, you want to plan some flexibility. You also want to have a rotation. When starting a weight loss plan have two items in a weekly rotation. You can also add some “spice” within a template. If your two breakfast choices are eggs or yogurt there are plenty of ways to change things up without feeling confused about what to eat.

Another tip is to reduce the number of foods at one sitting. Work with two to three items per meal if you want to test out “boring” eating. We are more likely to get satiated with fewer tastes at one sitting. This is anti-buffet eating. While variety may be the spice of life, we have an exercise we do with clients called a “KISS Day”. It’s a play on “keep it simple stupid” but we prefer to call it  “keep it simple skinny”. 
Would you describe your eating as varied or boring? Do you like pluots or the new M and M flavors? What was your eating like 10 years ago?

*"Dietary Variety, Energy Regulation, and Obesity," Hollie A. Raynor, Ph.D., and Leonard H. Epstein, Ph.D., University of Buffalo; Psychological Bulletin, Vol. 127, No. 3

31 comments:

  1. I actually just started writing a post about the Dean ORnish diet, and how I think the concept works only because if you follow the diet you don't have much variety. I had a guy some into the store the other day who left with beans, figs, and brown rice, only because he was following the Dean Ornish diet AND he was Celiac. It made for very few options, therefore this guy was super skinny (and from what it seemed to me, quite frustrated).
    I do agree that having less choices and less variety can really make a difference in your appetite and how much you eat. One of the reasons restaurants make so much money is because they literally combine so many flavors and textures that they make you long for more food! It's that powerful fat, salt and sweet combination that always wins. It's a shame.

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  2. Gina and you bring up a good point about flavor. There are many variety principles: within a day, number of foods at a meal and flavors. While I am someone who loves a little "kick" it's important to realize that this can incite appetite.

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  3. Ah! This is something that has been weighing on my mind lately (punny?) too! I have been working on a blog post about the "Food Reward Hypothesis" but haven't written it yet cuz I didn't want to further bore my reader(s). But, yes, it is very interesting to discuss. Palatable foods increase ones desire to consume. Add sugar (in any form) and you are also creating a glucose spike which can further effect hunger signals. I read an experiment where 2 gentlemen experimented with a low reward diet, only eating foods that they found satiating but not delicious and no spices. The results were good! They had very little cravings and both lost weight. But then I wonder, is that any way to live?

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  4. Ten years ago I ate almost the same thing every single day and yes, I was thinner. Today, my diet has more variety. However, I wouldn't say that I'm constantly trying new foods. I still eat a lot of the same things over and over again. I just don't eat the same things every day.

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  5. For me it's less about boring and more about having the clarity of the guidelines that you mentioned. Choice is helpful for variety's sake (and help me feel in control) but when I'm trying to rein it in, what's ended up working for me is to only have a certain amount of choice (e.g., for lunch, have an X, a Y, or a Z). When it's working, the boring part seems less important because it's helping to accomplish a goal.

    Part of that is that I've found I tend to follow plans better - whether it's diet or organizing stuff in the house - when I have certain things that I need TO DO instead of things NOT to do. That structure of having certain things I must do coupled with a fairly narrow range of choices makes it easier for me to stick to things. For me, less distraction = less likely to fall off the path.

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  6. I never felt comfortable with the "eat a variety of foods message." I think that it's confusing and that it does nothing to help people lose weight.
    I would describe my eating as varied but I keep my choices pretty simple: Fruits, veggies, beans, nuts, yogurt, cheese, grains. To me eating fresh whole foods never gets boring.

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  7. I pretty much eat a boring diet. I use a local grocery delivery service that has only local, seasonal foods - mostly organic. They are limited in what they offer...but I hate grocery stores. The way I "spice" things up is with small tweaks - a Butternut squash soup with smoked paprika vs. the regular paprika I normally use, Steamed greens with sweet potato vs. beets, chicken AND beef meatballs vs. chicken only meatballs. The little tweaks add a lot of "spice" for me. Plus, I love to cook, so I'm always finding ways to change and perfect what I make.

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  8. I talk about this on my blog a ton b/c it totally is how I operate! =) lol! Boring keeps me thin, exciting and different tips the scale! So I just alternate between both depending on the situation! This is one of my fav topics/phenomenons!

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  9. Not long ago I mentioned tuna casserole and how I would rather simply eat the tuna and pass on all the other ingredients. I think this is the same thing. I had a recipe for a "lasagne" using won ton wrappers for the pasta, pumpkin and butternut squash. I kept thinking I was going to make the recipe, but then I decided to simply roast the squash and eat it for supper. It isn't that I don't like to cook. I do. But I see all those other ingredients as unnecessary and all blood sugar-y. My downfall may be that I suppose when I get lazy and eat Halloween candy, I don't feel so bad about it. I don't trade off on purpose as in making deals with myself, but I do trade off. It's just that simpler food is an everyday choice whereas the crap I do eat is not typically every single day.

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  10. Caron- I like simple food too. I think intricate dishes are an issue in that it's many tastes on one plate. Jen- who knew you were boring? Kelly you bring up a great point, cooking is a key. You can jazz up the regular so that it's not actually boring but still clean. Lisa- I agree boring isn't really how I'd describe the eating I suggest. I don't sit at my desk munching on dry arugula. I mean boring in terns of fewer options as you described. Jill, I'm with you about framing. "Do this" is much easier to swallow than "you better not".

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  11. I go through food phases where I will only want a certain food for days or weeks on end. I wish my husband was more into boring food because I make dinner in the house and he loves flavour (he is very, very active and has never had a weight problem).
    I agree that the grocery store can be overwhelming with all the new products! 10 years ago it was not uncommon for me to have popcorn for supper at least 3 times a week. My husband doesn't allow that anymore :)

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  12. This subject has been on my mind quite a bit lately too! When I was single, working, and lived alone, I literally ate the same thing everyday. I think it was a combo of living simply (easy grocery shopping) and control (feeling "safe" about the amount I was eating). The downside is that I found it hard to go out to eat, or change up my routine at all without feeling anxious. I wasn't even comfortable eating leftovers for lunch.

    Oddly enough, as I have "restricted" my diet (I'm almost entirely vegetarian these days) I have found freedom in varied eating. What I eat for breakfast, lunch or dinner is generally made up of the same foods, but I try to switch the combination daily, weekly, etc. I truly look forward to my meals now, and I feel good about giving my body different "nutrients". I'm also generally more relaxed about eating, which is a huge benefit.

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  13. Jessica, interesting points. If we're too wedded to a way of eating sometimes we don't want to waver at all, I think this happens a lot when living alone. I think your new plan with switching combinations with healthy foods and a little give sounds more livable.

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  14. This is an interesting post but one that I do not agree with ha. I enjoy variety and feel that when I have variety I eat less. I guess I just LOVE trying new foods in small quantities. PLUS , you get SO many more nutrients when you incorporate LOTS Of different foods! I used to strive for 23 different foods to eat a day!

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  15. Boring works for me because a. I don't really have time to make amazing meals, and b. My fridge is perpetually empty. I like eating the same things anyway, I'm a creature of habit!

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  16. Erin- score 1 for variety. I think it's great to be able to incorporate many foods especially if you can keep the quantities down. You can get nutrients from variety eating different foods on different days or on one day. Where the heck did 23 come from? Ameena- how does one have a child and an empty fridge? Does she eat the same day to day as well?

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  17. I try to eat as local as possible, so there is variety when seasons change... Summer is my favorite season because of all the fresh vegetables and fruits choices. So I guess that I do like variety.
    10 years ago, I was eating processed food but my weight has not changed much (never had, except during pregnancies/breastfeeding). I have to thank my kids for having opening my eyes to the importance of nutrition. I probably would not be as fit and healthy if they were not here. Would probably still smoke too...

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  18. You know I am a big fan of variety, but I concur, that if one wants to lose weight, less variety may be the ticket. I'm one of those people that doesn't want to eat the same thing every day {or do the same workout too}. In fact, I'm not much for repetition with anything except for my daily coffee, and almost daily hot baths :-) Agree with Erin, about getting more nutrients when you incorporate a variety of foods in your diet!

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  19. I eat a lot of the same foods each day (my breakfast, lunch and most snacks are very similar day to day), but I also try to mix things up enough not to get bored. Getting a CSA box makes me experiment with a lot more veggies that I may not eat otherwise. I do agree that variety can lead to eating more and that's why buffets are such a bad idea... I also like that by keeping things pretty simple, it's easier to stick to healthy foods. I think overly varied diets can be complicated and expensive.

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  20. Andrea, I agree with the expense part. When I purchase too many different things I often have more waste. EA, I can see you being a variety girl. It may be personality type too.

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  21. I do see why people may stick to the simple things. My aunt's friend was on Jenny Craig and had lost over 100 pounds. Although he was allowed dinners out at that point, he stuck to the frozen meals. He said he didn't want to veer from his diet in anyway. Kind of the same idea. By people being exposed to different flavors (healthy or not), it might potentially cause them to overdo it.
    Lauren, another great reason I love reading your blog..it always gets me thinking!!!

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  22. Loved this, Lauren, and I do agree that too much variety is over-stimulation to the palate, and will usually lead us to eat more.
    That’s why plain chocolate is better for your waist than a box of pralines ☺

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  23. I like a lot of different flavors. Interesting theory about food variety inciting appetite. I generally don't like mixing a lot of variety of food because I get a little distracted by the variety and am unable to fully enjoy my meal. So one or two types of food at a time for me.

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  24. Sam, interesting distinction- I like flavor and bold flavor too...but not necessarily too many at a time. Ayala- did I mention chocolate? Ha. Kristen, love to get everyone thinking and commenting and sharing, that's the fun in this whole blog stuff-right?

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  25. I like this title! You always come up with great titles. I'm definitely a food-rutter. I can happily eat the same thing every day for a week. If only all of it were healthy!

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  26. yes i agree....having fewer choices are what works for me. bill and i stick to certain meals that work and only swap out a few things. when we are "bad" for a day or just a meal we get to eat whatever and it is fun but by no means is a once a week thing.

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  27. Caron, would you be interested in sharing that butternut squash lasagna recipe?

    I like variety, but having limited choices while doing the cleanse made me a better cook, certainly a more creative cook. I'm honestly a little nervous about how I'll make food choices when the cleanse is over and I'll have more choices again. I kind of like being a little restricted.

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  28. Marie, it's a Rachel Ray recipe. I was flipping through her magazine at my mom's house and this still looks good. Want my won ton wrappers? ;)

    http://www.rachaelraymag.com/recipes/rachael-ray-magazine-recipe-search/dinner-recipes/autumn-golden-vegetable-lasagna

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  29. um Marie from detox to lasagna? I'm telling Carolyn.

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  30. What an interesting topic. I love to cook but tend to stick to the same "types" of foods...I enjoy variety in how I prepare my food, but I eat the same types of foods over and over -- mainly fruits, veggies, some grains, fish and dairy. I can them my "foundation foods." I'm not really tempted by marketing of a new packaged food product because these foods are not really part of my foundation. So yes, I'm boring in that I don't have a huge foundation, but I keep it interesting by getting creative with how I prepare the foods I do it.

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  31. Great post Lauren! I love the comment regarding "anti-buffet eating", because it is so true - the more options there are, the more calories will be consumed! For individuals who are trying to lose weight it certainly makes sense that limiting options will make food shopping, selection, and preparation easier. I really like the idea of having a few "base" meals that can then be altered with different fruits, vegetables, protein sources, and spices to make them all seem different!

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