ENGLISH PAPER

“DIET”

Arranged by Group 6:
1. El Wildatul Ula
2. Hanina Regitha Afifah
3. Mohammad Mahadi
4. Rizky Putra Bunaswara

PROGRAM STUDI JARINGAN TELEKOMUNIKASI DIGITAL

JURUSAN TEKNIK ELEKTRO
POLITEKNIK NEGERI MALANG
2017
 CHAPTER I
PRELIMINARY

A. Background
This type of diet is strongly influenced by the background of individual origin or beliefs
held by a particular community.Although humans are essentially omnivores, a community
group usually has a preference or restriction on some foods. Hence the word "diet" can not
be generalized as "not eating". The need for nutrient intake is one of the fundamental needs
for humans to survive. These nutrients must also have nutritional requirements for perfect
fulfillment for a person in completing nutritional needs.
But sometimes the need for these nutrients is hampered when interference occurs in the
digestive system. The disorder is mainly a disorder of the gastrointestinal tract. If a person
has gastrointestinal problems, then there must be a step of rehabilitation, one way is by
doing a healthy diet.
Diet is often misinterpreted as an attempt to reduce eating to get the ideal body weight or
to get the ideal body shape. In fact, based on the origin of the absorption he said, the real
meaning of this is to regulate the diet. Of course, there are still many people who
misunderstand the meaning of their own weight. Therefore need to be straightened out about
the meaning of real weight loss.
Diet is very familiar among women, because indeed most women of course want an ideal
body. This method is believed to help them to consume food with the required portions
needed by the body, so that their weight is also kept controlled and awake In the Nutrition
of Complementary Family Health Nutrition 2009 output of Persatuan Nutritionist Indonesia
(Persagi), Diet has a meaning as a regulation of the pattern and consumption of prohibited,
limited, modified, or supplied foods and beverages for the purpose of treatment of illness,
health, or weight loss.
 CHAPTER II
DISCUSSION

In nutrition, diet is the sum of food consumed by a person or other organism. The word
diet often implies the use of specific intake of nutrition for health or weight-management reasons
(with the two often being related). Although humans are omnivores, each culture and each person
holds some food preferences or some food taboos. This may be due to personal tastes or ethical
reasons. Individual dietary choices may be more or less healthy.
Complete nutrition requires ingestion and absorption of vitamins, minerals, essential
amino acids from protein and essential fatty acids from fat-containing food, also food energy in
the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in
the quality of life, health and longevity.
However not all diets are healthy, there is also unhealthy. So, how healthy diet
specification?

HEALTHY DIET
A healthy diet is one that helps to maintain or improve overall health. It provides the
body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty
acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met
from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and
provides for human nutrition without exposure to toxicity or excessive weight gain from
consuming more than the body requires. Where lack of calories is not an issue, a properly
balanced diet (in addition to exercise) is also thought to be important for lowering health risks,
such as obesity, heart disease, type 2 diabetes, hypertension and cancer.
Various nutrition guides are published by medical and governmental institutions to
educate individuals on what they should be eating to promote health. Nutrition facts labels are
also mandatory in some countries to allow consumers to choose between foods based on the
components relevant to health.
The idea of dietary therapy (using dietary choices to maintain health and improve poor
health) is quite old and thus has both modern scientific forms (medical nutrition therapy) and
prescientific forms (such as dietary therapy in traditional Chinese medicine).
UNHEALTHY DIET
The Western pattern diet which is typically eaten by Americans and increasingly adapted
by people in the developing world as they leave poverty is unhealthy: it is "rich in red meat,
dairy products, processed and artificially sweetened foods, and salt, with minimal intake of
fruits, vegetables, fish, legumes, and whole grains.

An unhealthy diet is a major risk factor for a number of chronic diseases including: high
blood pressure, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and
cancer.
The WHO estimates that 2.7 million deaths are attributable to a diet low in fruits and
vegetables every year. Globally it is estimated to cause about 19% of gastrointestinal cancer,
31% of ischaemic heart disease, and 11% of strokes, thus making it one of the leading
preventable causes of death worldwide.
So, how we can healthy diet succesfully?

We can try some step of healthy diet refer to this following :

1. Specify the target

Specify the target is very important for everything you want to achieve in life and weight
loss is no exception. The secret for achieving your goals in the end lies at the beginning. In
other words you need to ensure that the goals you set are realistic and achievable.
How do you ensure this and most importantly what actions are you taking towards the
fulfilment of your targets? Let’s find out.
In summary, the 10 steps for setting realistic weight loss goals are:
 Set SMART goals
Simple, Measurable, Achievable, Realistic and Timely, these are the characteristics of
a smart goal. When it comes to losing weight this is translated as:
a. Specifying how many pounds to lose and when taking into account that the maximum
weight you can lose per week is 2 pounds.
b. Identifying the methods to use (which diet to follow and which exercise program)
 c. Include as many details as possible by creating both short term and long term
milestones.
Here are some examples of both realistic and unrealistic weight loss goals
Unrealistic Goals Realistic Goals
I want to lose weight I want to lose 20 pounds by the end of this year and
will lose 2 pounds per month
I will exercise 3 times per week I will walk 20 minutes per day (Mon, Wed, Fri) and
on Thursdays will follow a Zumba class
I will eat less calories per day I will reduce my calorie intake to 1500 calories per
day and will use the free caloriesecrets calorie
counter to keep track of the foods and drinks I
consume.
I will follow a diet until I lose those extra pounds My ideal weight is 80kg so I need to
lose 5 pounds by following a 1400
calorie diet.

 Set life goals not weight loss goals

If this is your first attempt to lose weight then most probably you won’t
understand the difference between weight loss goals and life goals. People who have tried
to lose weight before (and succeeded) can tell you that weight loss is not just about
counting calories or dieting but about making lifestyle changes that last in the long term.
At the end of the day weight loss is the easy part but changing your habits is the difficult
part.
When setting your goals, set targets to change your eating habits and create
specific steps to break from your sedentary lifestyle. Read our 50 tips for weight loss for
more ideas.
 Knowledge, plan and research
To be able to achieve something (in general) you have to do 3 things:
a. Be knowledgeable about the subject and understand the success factors.
b. Be informed of other indirect factors that play a role in the process.
 c. Have a solid and detail plan
For points 1 and 2 you do not have to worry too much. Follow our weight loss blog
and we will make sure to inform you about the latest developments and everything else
you should know regarding dieting, fitness, weight loss and healthy living in general.
For point 3 planning, you have to do a bit of work. Once you have specified your
SMART goals (as explained above) you need to break down the long term goals into
short term milestones.
a. Approach this as a big project plan that has milestones and risk factors.
b. Identify what is important and write this down on a piece of paper.
c. Set easy to achieve milestones at the beginning and more difficult at end when you
are more experienced.
 Find out your style
Some people like exercise but some people hate it. Others can live with diet
restrictions while others cannot. When specifying your goals make sure that these match
your lifestyle. If you are not the type of person that can go to a gym 3-4 times per week
then do not set a goal to exercise in a gym. There are many alternatives like going after a
hobby or fitness activities that you enjoy (think about Zumba or Pole dancing or even
rock climbing!). This is the same about dieting as well. If you cannot withstand following
a restrictive diet for a long time then go for a balanced diet or a calorie cycling diet. Find
your style and make sure that this is reflected in your goals.
 Find your motivation sources
Motivation is what keeps you going even at difficult times. What are the real
reasons that you want to lose weight? Why is this so important for you and how it can
change the rest of your life? Find out all the answers and write them down. By actually
making the effort to write your thoughts on paper, you have already made the first step.
Get motivated from friends and family and get inspired by other people’s stories.
 Think positive
You can meet your goals only when you really want and positive thinking is there
to help you. Think and visualise your success and sooner or later you will get there. Hard
work, discipline and patience are the secrets of a successful weight loss and people who
have managed to stick to their plan for a long time have succeeded.
  Take action
You did your homework, you have set up your smart goals based on your style
and found your motivation sources. Now it’s time to take control and implement your
plan. There is no reason to delay it any longer and there is no reason to make it look more
difficult than it really is. Hide the 1000s of excuses you can think off and start living a
healthier lifestyle.
 Get support
What happens when you did your best but did not get any results? Certainly you
do not quit, you can either try again by identifying and improving your mistakes or you
can get some professional support.
Professionals like personal trainers, dieticians, nutritionists and doctors are there
to help you. Maybe there is a problem with your health that you did not know about or
maybe the diet you followed was not right for you. There are many questions and they
can give you answers.
 Recognise your achievements
Recognising your achievements regardless of how small they are is important. These
small victories can keep you going after bigger victories and help you achieve your goals
at the end. Think about it this way, you cannot lose 20 pounds if you don’t lose 2 pounds
first. Reward yourself for every success and stay focus on your long term targets.
 Evaluate, refine and repeat
Goals are by nature dynamic. Things change, our life can change by many factors
outside our control so it’s important to evaluate our goals and progress, refine them and
continue. Until you are satisfied with the result access your progress, refine your
milestones and change your techniques.

2. Drink a lots of water

Water is absolutely necessary for humans, as water helps hydrate the body. If you don’t
drink enough water, you could end up contaminating yourself with your own toxins. This
could cause excess body fat and digestive problems, among other things.
 Drinking large amounts of water a day could curb your appetite, help muscle
development, and increase your metabolism. You can reach sufficient water consumption by
simply changing a few daily habits.
Which water is best?
Fresh, non-carbonated water is the best option, as this provides optimal hydration. You
should avoid drinks with caffeine and added sodium, which are found primarily in flavored
water, and can counteract the hydration effect of fresh water.
Avoid low-calorie mixed drinks, because these contain sugar substitutes that stimulate the
appetite. This causes you to crave carbohydrates, which can counteract your weight-loss
actions. The acidity found in these drinks can also damage tooth enamel and cause cavities.
This happens when we eat too many sweets also.
How does the treatment work?
In the morning, before eating breakfast, drink 600 ml of water. You can also make 2
batches of 300 ml. Do not eat or drink anything for 45 minutes after drinking all the water.
After 45 minutes you can eat or drink, and every 45 minutes before meals, drink another
300 ml of water. Do not eat or drink anything after breakfast, lunch, or dinner, until two and
a half hours after eating. After this time you can drink more water if you like.
Benefits of drinking water :
a. Water has no calories
b. Water therapy allows not only for weight loss, but also provides the proper amount of
water to be consumed per day. You need at least 2 liters of water a day, since your body
is made up of 55 to 60% water. This helps get rid of excess weight.
c. Water therapy helps keep water intake stable and consistent. It prevents numerous
illnesses. Drinking water helps headaches, body aches, epilepsy, obesity, arthritis,
bronchitis, asthma, diarrhea, constipation, and kidney disease, just to name a few.
d. Helps clean the body and makes the skin elastic and young.
Beyond being just a weight loss diet, water therapy should be taken up as a health habit in
life, that has fantastic benefits.
Drinking large amounts of water a day could curb your appetite, help muscle
development, and increase your metabolism. You can reach sufficient water consumption by
simply changing a few daily habits.
3. Multiply to exercise
The Importance of Weight Loss and Exercise
Carrying around too much weight feels uncomfortable, and it can also damage your
health. According the Centers of Disease Control and Prevention (CDC), obesity rates have
skyrocketed in the United States in recent years. As of 2010, more than one-third of
American adults were considered obese, defined as having a body mass index (BMI) of 30
or higher. Body mass is derived by dividing weight in pounds by height in inches squared,
and then multiplying the result by 703 (weight (lb) / [height (in)] 2 x 703). You can calculate
your body mass by following these three steps:
a. Multiply your weight in pounds by 703.
b. Calculate your height in inches squared.
c. Divide the resulting number from step 1 by the resulting number in step 3.
Obesity can lead to a number of serious health problems, including heart disease,
diabetes, stroke, and some types of cancer.
One method that can help a person lose weight is to limit the number of calories taken in
through their diet. The other way is to burn extra calories with exercise.
Benefits of Exercise vs. Diet
Combining exercise with a healthy diet is a more effective way to lose weight than
depending on calorie restriction alone. Exercise can prevent or even reverse the effects of
certain diseases. Exercise lowers blood pressure and cholesterol, which may prevent a heart
attack.
In addition, if you exercise, you lower your risk of developing certain types of cancers
such as colon and breast cancer. Exercise is also known to help contribute to a sense of
confidence and well-being, thus possibly lowering rates of anxiety and depression.
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase
metabolism, or how many calories you burn in a day. It can also help you maintain and
increase lean body mass, which also helps increase number of calories you burn each day.
How Much Exercise Is Needed for Weight Loss?
To reap the health benefits of exercise, it is recommended that you to perform some form
of aerobic exercise at least three times a week for a minimum of 20 minutes per session.
However, more than 20 minutes is better if you want to actually lose weight. Incorporating
just 15 minutes of moderate exercise — such as walking one mile — on a daily basis will
burn up to 100 extra calories (assuming you don’t consume excess calories in your diet
afterwards). Burning 700 calories a week can equals 10 lbs. of weight loss over the course of
a year.
Calculating Your Target Heart Rate
To receive all of the health benefits of exercise, you’ll need to mix in some higher
intensity exercises. To get an idea of how hard you are working, you can check your heart
rate. The basic formula for determining your target heart rate is to subtract your age from 220
and then calculate 60 to 80 percent of that number.
Talk to a trainer or your healthcare team to help you determine your best intensity for
each workout. Those with special health concerns such as an injury, diabetes, or a heart
condition should consult a physician before beginning any fitness program.
What Are Some Examples of the Different Types of Exercise?
The type of exercise you choose for weight loss doesn’t matter as much as whether or not
you’re doing it. That’s why experts recommend you pick exercises you enjoy, so that you’ll
stick to a regular routine.
a. Aerobic
No matter what exercise program you implement, it should include some form of aerobic
or cardiovascular exercise. Aerobic exercises get your heart rate up and your blood
pumping. Aerobic exercises may include walking, jogging, cycling, swimming, and
dancing. You can also work out on a fitness machine such as a treadmill, elliptical, or
stair stepper.

b. Weight Training
A big advantage of working out with weights is that, in addition to shedding fat, you’ll
build muscle. Muscle, in turn, burns calories. Talk about a healthy feedback loop! Experts
recommend working all the major muscle groups three times per week. This includes:
 Abs
 Back
 Biceps
 Calves
  Chest
 Forearms
 Hamstrings
 Quads
 Shoulders
 Traps
 triceps
c. Yoga
Yoga is not as intense as other types of exercise, but it can help you lose weight in other
ways, according to a recent study by researchers at the Fred Hutchinson Cancer Research
Center. The study found that people who practice yoga are more mindful about what they
eat and, therefore, less likely to be obese.
Incorporating Exercise Into Your Lifestyle
The total amount of exercise you engage in during a day matters more than whether or
not you do it in a single session. That’s why small changes in your daily routine can make a
big difference in your waistline. Healthy lifestyle habits to consider include:
a. walking or riding your bike to work or while running errands
b. taking the stairs instead of the elevator
c. parking farther away from destinations and walking the remaining distance
Activities and the Amount of Calories They Burn
The average adult male who doesn’t exercise requires approximately 2,200 calories a day
to maintain his average weight. A female needs about 1,800 calories to maintain her weight.
The following list contains common activities and the approximate amount of calories
burned per hour:
Activities Calories Burned
playing baseball, golf, or cleaning the house 240 to 300
brisk walking, biking, dancing, or gardening 370 to 460
playing football, jogging (at a nine-minute-mile pace),
or swimming 580 to 730
skiing, racquetball, or running (at a seven-minute-
mile pace) 740 to 920
 Before you start an exercise program
Talk to your doctor before you start a new exercise program, especially if you are
planning on doing vigorous exercise. This is especially important if you have:
a. heart disease
b. lung disease
c. diabetes
d. kidney disease
e. arthritis
People who have been very inactive for the recent months, who are overweight, or
have recently quit smoking should also talk to their doctors before staring a new exercise
program.

When you are first starting a new exercise program, it’s important to pay attention
to the signals your body is giving you. You should push yourself, so that your fitness
level improves. However, pushing yourself too hard can cause you to injure yourself.
Stop exercising if you start to experience pain or shortness of breath.
4. Benefits of pistachio:

 Lowers cholesterol This beans will help good cholesterol in fighting bad cholesterol so
that the effects of the disease can be prevented from the beginning.
 Lose weight The benefits of pistachio are perfect for healthy natural diet foods. This bean
does not contain compounds that will gain weight. The content will actually make the
body to be ideal.

5. Comsumption of Foods That Can Burn Fat

 Vegetable

Foods suitable to burn fat vegetables that have green leaves like in the picture there are
broccoli, celery, spinach, kale, cucumber
 Oatmeal

 Apple

Apple, besides being able to burn the fat of this fruit contain high fiber so suitable to be
diet menu
 Avocado

 Green Tea

Green tea, drinking a cup of green tea every morning can help increase your metabolism,
help you lose weight and burn stomach fat.
 Low Fat Milk

Low fat milk, drinking low fat milk in the morning helps increase satiety and causing a
decrease in calorie intake at the next meal
6. Consumption of Foods That Many Fiber
 Banana

Banana, Banana is a very delicious fruit and have many health benefits. Bananas contain
high fiber so it can help control your weight. In addition, bananas are also enriched with
potassium, a mineral essential for lowering high blood pressure.
 Papaya

Papaya, this fruit is often used as a healthy diet because in addition to high fiber also
contains many essential nutrients for the body.
 Yoghurt
 Yoghurt, in addition to yoghurt fiber also provides natural probiotics that can suppress the
growth of harmful bacteria in the intestine. Replacing simple carbohydrates with complex
carbohydrates.

7. Replacing simple carbohydrates with complex carbohydrates

 Simple carbohydrates are carbohydrates that produce energy quickly after consumption
where the body requires little time to convert carbohydrates into energy. List of foods
with simple carbohydrates including sugar, corn sugar, honey, dairy products.
 Complex carbohydrates are carbohydrates that the body consumes and take longer to
digest, foods with complex carbohydrates include fruits, vegetables, grains.

8. 7 Reasons to Reduce the Consumption of Food Packaging

Packaged food is practical, especially now we are more lazy to be bothered with the business
of buying raw food and cooking. Unfortunately, the label on the packaging is rarely noticed,
often not even concerned with the raw material.
The India Times gives seven reasons why we should cut down on packaged food and choose
healthier foods.
1. High sugar
Food packaging contains high sugars that are harmful to metabolism, can also cause
diabetes, high cholesterol, heart disease, obesity, and tooth decay.
2. Contains trans fat
Food packaging also contains trans fat in the form of hydrogenated oil. Trans fats are the
cause of heart disease, stroke, heart attack, and should be avoided as much as possible.
3. Many additives
Additional substances are always present in packaged foods, ranging from perisa, dye,
and aroma enhancer. When consumed too much, these substances are harmful to health.
4. No natural ingredients
There is no natural ingredients in packaged food, everything is made.
5. High carbohydrates
The bread we buy in supermarkets contains high carbohydrates that can increase insulin
and blood sugar levels and cause heart problems.
 6. Contains harmful bacteria
Practical and ready-to-eat salad salad is easy to get at various supermarkets. Beware,
there are many harmful bacteria in it and can cause abdominal pain or diarrhea.
7. Low fiber
Fiber can only be obtained from plant-based foods. Packaging foods are rarely plant-
based so there is virtually no fiber content in them. Although initially there are materials
that contain fiber, in the end the fiber is lost when the food is processed.

9. Simply set the daily diet with the division of healthy eating ratios.

The ratio uses the size of one plate divided into four sections. The portion consists of 1/4
servings of carbohydrate source plate, 1/4 portion of low-fat protein, more than 1/4 servings
of vegetables, and less than 1/4 portion of fruit.
Excessive consumption of carbohydrates will be converted into fatty deposits, which are at
risk of causing increased weight. Carbohydrate sources consist of rice, noodles, or tubers.

For protein, a person needs about 0.8 grams / kg / day. When the weight reaches 50
kilograms then the protein requirement is equivalent to 50 grams. Excess protein intake
increases the risk of impaired or kidney stones.

Protein intake can come from animal (animal) and vegetable (vegetable). For animal protein
intake, it is advisable to eat fish, lean meat, and low-fat egg whites, so as not to cause weight
gain. Here are some examples of protein content in foods:
 26 grams of protein contained in 100 grams of red meat
 24 grams of protein contained in 100 grams of chicken
 19 grams of protein contained in 100 grams of fish
 14 grams of protein contained in 100 grams of tofu
 8 grams of protein contained in one cup or 200 cc of milk
 6 grams of protein contained in one egg
 Vegetables and fruits are a source of antioxidants with vitamins and minerals. Anti-oxidants
serve as a defense against free radicals that are widely present in the environment, including
food.

10. Healthy Diet

A healthy diet is one that provides adequate levels of vitamins, minerals, protein,
carbohydrate and healthy fats from a variety of foods. An unhealthy diet, in contrast, is one
that contains too much saturated and trans fats, cholesterol, sodium, added sugars and
processed ingredients or contains too few nutrients. Unhealthy diets result in a poor nutrient-
to-calorie ratio, which can lead to weight gain and malnutrition as well as related health
problems.

 NUTRIENT DEFICIENCY
A healthy diet provides the nutrition your body needs to grow, maintain itself and
function properly. A variety of fresh, whole foods serve as an abundant source of
nutrients. However, the typical American diet often lacks adequate levels of key nutrients
such as potassium, dietary fiber, calcium and vitamin D. Over time, failing to get enough
calcium can cause bone loss, low levels of vitamin D can cause bone weakness and not
getting the recommended levels of potassium can lead to fatigue and muscle weakness.
Fiber helps keep your colon healthy and reduces the risk of heart disease and diabetes.
 CHRONIC DISEASE
A nutritious diet provides the nutrients that help your body ward off disease. Over time, a
diet lacking in nutrients and high in fat, salt or sugar can result in the development of
chronic conditions. Following an unhealthy diet increases your risk for cardiovascular
disease, hypertension, diabetes, cancer and osteoporosis, according to the Dietary
Guidelines for Americans 2010.
 EXTRA POUNDS
When it comes to preventing chronic disease, weight maintenance is of primary concern.
Excess weight is one of the primary effects of an unhealthy diet. The Centers for Disease
Control and Prevention defines overweight as having a body mass index, or BMI, of 25
or higher. Factors that often contribute to a high BMI include insufficient fruits,
 vegetables and whole grains; diets high in meat and fried foods; consistent intake of high-
calorie beverages like soda; and not getting enough physical activity.
 THE DOMINO EFFECT
Once your BMI reaches 30 or above, you are considered obese, and more than 35 percent
of adults in America fall into this category, according to the CDC. Obesity increases your
risk of developing a host of health problems including heart disease, Type 2 diabetes,
certain cancers, high blood pressure, high cholesterol, stroke, sleep apnea, diseases of the
liver and gallbladder, osteoarthritis and gynecological problems including infertility
 DEPRESSION
In a study published in "The American Journal of Psychiatry" in January 2010, the dietary
habits of 1,046 women ages 20 to 93 were analyzed. Researchers found that participants
who consumed a "traditional" diet, emphasizing vegetables, fruits, fish, meat and whole
grains, were less likely to experience depressive disorders than those who ate a "western"
diet, rich in refined grains, sugar, fried foods and processed foods. The western eating
pattern tends to lack vitamins, minerals, healthy fats and fiber -- nutrients that play an
important role in brain function and blood sugar control and, as a result, your moods.
 POOR BODY IMAGE AND SELF-ESTEEM
Many psychological professionals see a strong link between self-esteem and nutrition,
says Shirley W. Kaplan, a psychologist affiliated with the American Nutrition
Association. Unhealthy eating habits hinder brain function and cause reduced self-esteem
as a result of foggy thinking, mood swings and confusion. Poor body image is a common
byproduct of overeating, particularly when it causes undesirable weight gain. To improve
appetite and weight control, brain function and the way you perceive yourself, aim for a
balanced, calorie-appropriate diet based on healthy foods.

11. HOW TO SOLVE UNHEALTHY DIET

Here are six problematic habits with real solutions:

Situation: You usually eat ice cream while watching TV.

Solutions: The good news is, when you’re controlling carbs, you’ll begin to notice that your
hunger is better managed and you feel more satisfied, so you’ll probably be less distracted
when you’re watching television and less likely to think about food. Every so often,
however, it’s okay to savor a serving of low-carb alternate to a high carb food. When you’re
sitting down to watch your favorite shows, rather than eat, replace one habit with another;
for example, try exercising—riding a stationary bike, using the elliptical trainer or doing
calisthenics—while you watch. Or give your hands something to do by knitting, folding
laundry or doing other chores.

Why they work: Enjoying the lower-carb version of what you crave will satisfy your
hankering. Moving your body will distract you from the urge to eat. In fact, a study
conducted by researchers at Harvard Medical School and Brigham and Women’s Hospital in
Boston found that when middle-aged men increased their exercise, decreased TV viewing,
and stopped eating between meals, they lost an average of three pounds without really
trying1.

Situation: You always eat popcorn and other high-carb snacks at the movies or sporting
events.

Solutions: Eat before you go. Bring some soy chips with you if you crave something
crunchy, or tote an Atkins Advantage® nutrition bar or a perfectly portioned resealable
plastic bag of nuts. Keep your hands busy by tracking the score at a ball game. If you arrive
early for any event, bring a magazine to flip through.

Why they work: You’ll get the sensory pleasure you crave with the snack alternative. And
you’ll distract yourself from wanting to eat by score-keeping or reading.

Situation: You turn to food for emotional comfort when you’re stressed out.

Solutions: Decompress with a relaxation technique such as deep breathing, stretching or

meditation, or by getting some exercise, even if it’s just taking a walk around the
neighborhood. When controlling carbs and maintaining steady blood sugar, most people also
find that they cope with other stressors better.

Why they work: Relaxation techniques are the only things that counteract the impact of
stress on the body. A study found that when people who suffer from night-eating syndrome
—which is often associated with stress—practiced 20 minutes of a muscle-relaxation
exercise daily for a week, they exhibited lower stress and anxiety and less of an urge to eat
in the evening2. Exercise is helpful because it releases feel-good brain chemicals that have a
calming effect on the body and mind.

Situation: You snack on your commute home from work.

Solutions: Save one of your between-meal snacks for the ride home, and keep a water bottle
handy. When you’re doing Atkins, you should be eating regularly, so be sure to have a good
breakfast, and take the time to eat at well-chosen intervals. You’re more likely to feel hungry
when you’ve eaten erratically during the day.

Why they work: If you’re truly hungry after work, the snack will stave off your appetite until
dinner. But you may just be thirsty, since people often confuse thirst for hunger. (A flavored,
no-sugar-added water drink can offer a nice way to refresh yourself without carbs.)

Situation: You raid the pantry after dinner.

Solutions: Brush your teeth right after dinner, then fill the time with a stimulating activity
such as reading a good book, checking e-mails, doing a crossword puzzle, calling a friend or
playing a board game with your kids.

Why they work: Brushing and flossing your teeth lets your body and brain know that you are
done eating for the day, especially because you won’t want to have to do it again before bed.
Engaging in a stimulating activity will take away the post-dinner urge to eat, which is
usually due to boredom.
Situation: You overeat at parties.

Solutions: Never go to a party hungry—it’s better to go with a full stomach—and don’t have
more than one drink. While you’re there, keep a glass of water in your hand, and stand away
from the buffet table. Seek out the cheese, nuts and other low-carb options.

Why they work: If you show up at a party hungry, it’s easy to overeat when faced with a
myriad of tempting food choices. Also, alcohol, particularly wine, can stimulate appetite and
cause people to consume more calories than they would if they drank something
nonalcoholic3. Holding a glass of water will prevent you from grabbing food unconsciously.
If you want to enjoy an alcoholic beverage after Induction, opt for a white-wine spritzer to
decrease the amount of alcohol you’re consuming.
 CHAPTER III
COVER

A. Conclusion
 Bibliography

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relaxation training on stress, mood, hunger, and eating patterns.” International Journal of
Obesity and Related Metabolic Disorders, 27(8), August 2003, pages 970–8.
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drink, served at a meal, on ad libitum energy intake.” International Journal of Obesity and
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