After living in an international dorm in college Ayren
Jackson-Cannady, the author of this
article,
says she "should have been studying her Parisian roommate's eating habits
instead of just coveting her style." Because in nations with low
obesity rates, women know how to eat right and
enjoy every bite. So she got his idea to try different international diets
for a week each and see what happened. Here is what she did -
Despite baguettes and Brie, French women have the lowest average body mass index in Europe. "It's true that the
French eat for pleasure, but they enjoy cream, cheese, and wine in
moderation," says Mary Brighton, RD, a health and food blogger who lives in Pau,
France.
Slimming Secrets
Eat slowly. The length of the average French meal has
decreased in recent years, but it still clocks in at a leisurely 42
minutes.
Make lunch the main event. French
breakfasts are small, but lunch is a big deal and might include soup, salad, a
chicken entrée with at least one vegetable, and a light dessert, like sorbet.
Supper is lighter and later, usually eaten around 8 or 9.
Treat yourself. The French enjoy a petite treat at the end of
each meal -- a piece of dark chocolate, an espresso, or an after-dinner drink.
It's no surprise that the obesity rate in Japan is less than 4 percent: The country's traditional diet has
long been touted as one of the healthiest in the world. "People who live
in the Okinawa region of Japan, specifically, are four to five times more
likely than Americans to live to 100," Dr. Miller says.
Slimming Secrets
Start with soup. Miso soup is
part of most meals, including breakfast. A study of more than 5,000 people
found that women who ate soup five to six times a week were more likely to have
healthy BMIs than those who sipped it less frequently.
Brighten up your plate. There's a
proverb in Japan that says, "Not dressing up the meal with color is like
sending someone out of the house without clothes." The Japanese try to
incorporate five hues -- red, blue-green, yellow, white, and black -- into
every meal.
Stop while you're ahead. Japanese
people don't belong to the clean-plate club. In Okinawa, there's a popular
saying, "Hara hachi bu," which means "Eat until you're 80
percent full."
People in Sweden, Norway, and Denmark have long
had one of the lowest obesity rates in Europe. Only 13.4 percent of the Danish
population and 10 percent of Norwegians are obese, and Icelanders have a 50
percent lower death rate from heart disease and diabetes than North Americans,
Dr. Miller says.
Slimming Secrets
Better your bread. In Scandinavia the most beloved loaf is rye.
"There are two types of fiber: soluble, found in rye, and insoluble, found
in wheat," explains Katherine Tallmadge, RD, the author of Diet Simple. "Both
make you feel full, but the soluble kind also lowers cholesterol and glycemic
response, causing less glucose in the bloodstream, which means fewer blood
sugar spikes and cravings."
Go fish. Danish people consume more
than twice as much fish as Americans, says Arne Astrup, MD, PhD, the nutrition department head at
the University of Copenhagen. "Seafood is lower in calories and fat than
other protein sources," Scritchfield says.
And much of the fat in the fish that's popular in Scandinavia -- herring, tuna,
salmon, mackerel, and cod -- is heart-healthy omega-3s.
Hit the farmers' market. But not just in the summer. The Nordic diet is full
of cold-climate vegetables -- cabbage, cauliflower, kale, and brussel sprouts
-- and mushrooms.
In one study, people who consumed the
traditional diet of the Mediterranean (key elements include produce, healthy
fats, whole grains, lean protein, and red wine) for 25 weeks lost an average of
8 percent of their body weight.
Slimming Secrets
Get an oil change. Extra virgin olive oil, a cornerstone of the Mediterranean
diet, may help control your appetite. A study from the University of
California, Irvine, found that the oleic acid it contains triggers the
production of a hunger-curbing compound in the small intestine.
Spice things up. Mediterranean cooks
are all about fresh herbs -- basil, dill, bay leaf, fennel, and mint -- and
spices. These weight-loss secret weapons pack serious flavor, allowing you to
cut back on high-cal ingredients.
Use meat sparingly. Supersized steak
dinners are uncommon in the traditional Mediterranean diet; meat plays a
supporting role and is used to add flavor.
She dropped five pounds, planted an herb garden
on my balcony, has meatless Mondays (Thursdays, too), and her pantry is stocked
with dark chocolate so rich that I don't want to stuff the
whole bar in my mouth (mine actually is
too! I love me dark chocolate!).
