- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Dec. 21, 2010
Weight control: What the research says
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Anyone who has begun or is on a weight loss journey knows that weight control — losing weight and keeping it off — can be a daily challenge. Weight control is a complex. It's about living a healthy lifestyle and making smart choices, despite the many hurdles life throws at you, whether they're physical, emotional or social.
It's easy to feel overwhelmed when you're looking for advice on weight control. Every week a new diet appears on bookshelves, magazine racks or online. Even when you go to the scientific and medical journals, there's debate about which diet is best for weight control. Teasing out all the variables can frustrate even the most dedicated researcher. So I thought I'd cut to the chase and offer some practical advice on weight control.
The bottom line really is that you must control calories through portion control, appropriate food choices and physical activity. However, there are few weight control tricks that can be culled from the diet research:
- Eat some protein. Protein is cited as the most satiating nutrient. No need to overdo it, but include 1 to 3 ounces (28 to 85 grams) of a protein-rich food at meals. Protein, beyond its basic function of building and repair, moderates the rise of blood glucose. This steadies your hunger and energy levels.
- Go low on the glycemic index. Foods with a low glycemic index — most fruits, veggies and whole grains — are part of any healthy diet. They contain fiber and water that give them bulk without the calories, making them filling foods. These properties also play a positive role in your body's metabolism and insulin response.
- Choose the right carbs. Carbs are packed with nutrients that are essential to feeling good each day, and they likely play a strong role in disease prevention. Most of your choices here should be whole foods or as close to it as possible.
- Be selective about fats. Fat plays a key role in our health. Fat also aids hunger control because it is slowly digested. Moderating the amount you eat will reduce your calories. Choosing healthier fats — nuts, oils and avocado, for instance — instead of saturated fats can improve your heart health and may have a role preserving good mental and physical health.
If you've had success with weight control, share what's worked for you. What are your food and motivational tips?
To your health,
Kate
18 comments posted
October 24, 2012 10:08 a.m.
The worse feeling about cutting food is "sugar withdrawls" at least that is what i call them, when you feel down but not necesareley hungry. The only thing that works for me on fighting these is eating protein and fruits. Its hard , very hard. Good luck to all.
- Hugo
June 20, 2012 11:47 p.m.
Hi, I am hoping you can help a friend of mine. She has been going to weight watchers for 2 years now and has been at her goal weight for 1 years. In the last 6 months she has gained 8 lbs. She is meticulous about tracking her food, gets lots of exercise and eats healthy. She has tried eating more protein, exercising more, switching up her routine, switching up her meals(eating larger meal at lunch, etc. To no avail, she either stays the same or goes up in weight. It is so disheartening for her and for me to watch her struggle with this. Would you have any suggestions as to why this would occur?
- Katharine
April 18, 2012 4:59 a.m.
I have posted this article to my weight-loss blog because the diet advice is sensible. Many of my clients sabotage their efforts by eating low GI foods which give them hunger cravings. They also might be allergic to some foods, like wheat. One addition I would make to this article is that one really needs to work with the emotions behind the eating. Ultimately, one shouldn't have to count calories. Something is obscuring the body's natural sense of when it is hungry or full. This is invariably an emotion or stress.
- Russel
June 5, 2011 6:57 p.m.
I currently attend Curves gym and cut my carbs to 60 a day been doing this for 13 weeks now, I loss 20 lbs. I pray and read daily. I accepted Jesus as my Lord and savior and God is healing me.
- Tabetha
April 16, 2011 10:24 p.m.
So I'm having some issues with continuing to lose weight. I believe it is called a weight loss plateau. I have lost 16 pounds in a month, watching mainly my calorie intake, burning more in exercise then what I am eating, but for some reason I have hit a weight loss wall. I exercise usually 2hrs. a day almost everyday. The first month it was coming off like nothing. Now its staying at a constant. I don't know what to do next. I am 233 pounds Currently. Started off at 250 and I'm 5'3, So I am categorized as being obese so getting to a healthy weight is a must. What do I do? What can I do to increase my weight loss If I have plateaued.
- Vera
April 8, 2011 12:21 p.m.
This is obviously a complex, difficult issue, as evidenced by the many who try to loose weight but fail, or who do loose but then can't keep it off. What's needed, in my opinion, is more information based on the practices of the few who DO succeed in both loosing weight and keeping it off. They do exist, believe it or not! I think that systematic approaches such as the new Weight Watchers plan are helpful for many. It includes a balanced diet, exercise, mutual support and accountability, and instructions about what works for most people and what doesn't. - For example, I've lost 35 pounds (16%) in 3 1/2 months and will be entering their second phase (maintenance) next week. What's encouraging is that there are five or six "life-timers" in our group. - People who have actually lost significant amounts AND ALSO kept it off for substantial periods. Jim
- Jim
February 22, 2011 10:59 a.m.
Carbs are packed with nutrients? Sugar is a carb. Corn starch is a carb. White rice is a carb. None of these are packed with nutrients. They are devoid of nutrients. The roles of carbs, fat and protein in weight lose is a subject of intense debate and research and is not a closed case, as this article suggests.
- jms
February 18, 2011 6:48 a.m.
4 things are vital: Nutrition Activity ("exercise" scares some people off) Rest Attitude Nutrition speaks for itself, but essentially get most of your energy sources (Carbs, Protein, Fat) from whole foods where possible - although there is a train of thought that says that a protein shake in the morning and at night is better to maintain lean muscle mass which aids in having a fast metabolism. Activity - take the stairs instead of the lift - wash your own car instead of paying someone else to do it for you - take your kids out and actually enjoy yourself with them (they're a work-out parents didn't bargain for) - join a bunch of hikers that go for a weekly hike, etc. etc. etc. Gym is great if you have the money, the time, the inclination; many people don't but it shouldn't be the reason why they aren't prepared to keep active in some way. REST... Numerous studies have shown that sleeping regularly for a minimum of 7 hours per night actually assists you to manage your weight. Sleep off the extra pounds - if you're eating properly and staying active, then this should be a breeze. Attitude... You need to think about your body and goals in a positive way - this will help you to shed extra weight more naturally - you'll be amazed how powerful your mind is - it can either assist your goals or it can stand in your way because you FEAR not succeeding. Lastly, and still part of attitude: DO NOT GIVE UP AND BE REALISTIC ABOUT YOUR GOALS. Enjoy the beauty that is life:)
- Wesley
February 14, 2011 6:52 p.m.
Balance is the key to my weight control. I eat the right food and do healthy exercise regularly. My motivation is to have a strong body for a stronger mind.
- Martha
February 1, 2011 4:21 p.m.
I have lost 86lbs and counting!! i have protein filled shakes every morning, I eat every 3 hours 5 times a day. My meals consist of 119 grams of protein 25 to 30 grams of fiber. I focus more on my protein count as opposed to calorie intake. I also stay away from white foods, your white sugar, white rice (use to love it etc. I have family, 3 wellness coaches Ransom, Chauan/Laura and other friends I call them my cheerleaders!!!! Focus is a BIG KEY! Praying and Staying away from people that are negative. My saying is....... stay away from people with HIV (Haters In the Vision) people that don't want you to prosper. You know the people that say you lost too much and you look good the way you are. I made some cookies today and have the nerve to bring in candy. Also protein filled diets keep you from sagging and looking old. Yes I work out 5 days a week for 1 hour. 30 min cardio and 30 min weight training. One day upper body and the next day lower body. I educate myself when it comes to eating correctly. I don't call what I am doing Dieting, because now I eat correctly and it is a way of life to me. Also I believe with all thats within me that me being over weight is not God's plan for my life. This body is the most awesome machine in the world. I took care of my car better than my body. When I now Know and come to realize that if I want to be around and healthy I had to make changes for me, my children, my supportive FINE husband and friends.
- Connie
January 28, 2011 4:47 p.m.
I have been having a shake every morning for breakfast for the past 5 years. Breakfast is the most important meal that you can have in the day. I love New Zealand imported whey. The best shake is with a frozen banana! It's like having dessert for breakfast every morning! It's healthy and also keeps my weight down.
- Jim
January 27, 2011 3:05 p.m.
For me, it's really important to avoid wheat and corn. The day after I eat wheat, I notice bulgier thighs, and it also affects my elimination a LOT. For some reason, organically grown wheat is better than conventional, even if the flour has a lot of gluten.
- Diana
January 7, 2011 3:55 p.m.
To "Leslie" Can you swim? That is a great, low impact way to exercise with many options: water aerobics, lap swimming, water jogging, and the list goes on. No raw fruit or veggies? How about cooked veggies and the "V8 Fusion" drinks - they have a tastey serving of fruits and vegetables...
- Mindy
January 7, 2011 3:41 p.m.
I am on a weight loss & healthy eating journey at the present and the self messages I am using are: re: exercise or food choices. "Doing SOMETHING is better than doing nothing." re: eating out or difficult times. "I am capable of making good [food ]choices" again re: exercise and food choices "I am given the same 24 hrs every day, I can choose how to use those hours to feel better. "
- Linda
January 4, 2011 Noon
Exercise. No matter what I eat, if I exercise at least 3 times weekly, then everything will be just fine.
- susan
December 29, 2010 7:24 p.m.
But what do those of us with multiple medical issues do? I have severe osteoporosis--broke foot and arm in minor falls within last 18 months and just had neck fused I have a genetic immune deficiency issue (NOT HIV/AIDS). It affects what I can eat--no raw fruit and limited raw veggies. I cannot do push ups, run (had R knee replaced in July) or handle more than a couple of pounds total when it comes to weights. I eat substantially less than I did 2 years ago--yet I am gaining weight. Thyroid is supposed to be ok What about a diet for those of us with chronic health issues?
- Leslie
December 28, 2010 1:55 p.m.
What about coconut oil?
- Rachel
December 22, 2010 6:30 p.m.
I just came across your health and fitness blog, I loved your comment about mainly looking at calorie intake. That is the only thing that has worked for me in the past; if I cut ANYTHING out, I feel deprived. I'm looking forward to reading additional posts on your blog in the future! Thanks!
- Karli
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