“Welcome back to sensible eating”
Welcome to a new exciting and innovative weight loss and weight management program, The Waitplate System.
No pills, powders, diet books, food group restriction, contracts, pre-packaged meals or gimmicks…just undeniable common sense backed by science. The Waitplate System rediscovers the basics of human nature, (physiology and psychology) to help you develop an eating style that the body instinctively want to follow. No more, no less.
Waitplate Addresses a Need:
As documented exhaustively, the Western World is in the grips of an obesity epidemic. Type 2 Diabetes and cardiovascular disease is increasing in incidence and out of control. Our children may be the first generation NOT to outlive their parents. Childhood obesity is so prevalent Governments are looking to lower the age for Lap banding to 12 years. In Australia we are a nation with an obesity obsession yet seemingly powerless to change this frightening trend.
Why are we all getting fatter? Children use their parents and significant others in their lives as role models. For many overweight children and adults there is a generation preceding them with poor eating habits. Have you ever noticed how toddlers instinctively know how much food to eat? But as adults we encourage them to finish their food quickly, eat larger portions and finish everything on their plate before dessert. Over time children take on their parent’s eating style, often with dire consequences. For example, in a recent Japanese study (over 3,800 subjects) it was found that one of the greatest predictors of obesity was the speed of eating in childhood. The Waitplate System aims to break the habit of over-eating and inappropriate eating cycles and re-educate both the parents and the children for sustained weight loss and re-establish healthy eating for life.
Why are we getting bigger and bigger?
Obesity was a sporadic and uncommon problem in the past – so what is so different now?
- Portion Sizes: Have doubled and often tripled in the past 30 years or so. In the 1970’s it was hard to find anyone overweight. Plates and cups were smaller as were bottles and breads.
- Activity Levels Down: Walking was once something everyone did. Now we have to allocate time to walk or go into an artificial activity centre (a gym) to simply do what humans were designed to do…move, lift and run. Sedentary lifestyles repress these natural instincts often leading to psychological stress and the desire to eat to compensate. Not enough energy is expended to burn those extra calories.
- Meal Times: What once was a social landmark in the day and looked forward to by family members is fast becoming a thing of the past. Isolated eating in front of the TV without social interaction to break up the eating process encourages people to eat too much, too fast. Eating used to be so much more than just mindless re-fuelling. It was entered into with an expectation that one could talk and communicate information. The family meal was the reward for feeling hungry (something not encouraged in modern diets). So we felt we had earned the meal and it was savoured and enjoyed. People felt satiated and satisfied. Many overweight children and adults only get to experience gratification if food is eaten in large volumes, is calorie dense and is eaten quickly. This often results in short lived satiety, gastric reflux and indigestion.
- Human Intervention Levels: Instinctively our bodies crave nutritious natural foods with minimal or no human intervention in terms of processing. Foods made from fresh ingredients with minimal preparation are the most nutritious. A home cooked meal of salad, steamed veg and a fresh piece of fish with lemon is pretty close to an ideal meal. Your body recognises all the components and can utilise the nutrition appropriately.
- New, Physiologically Unrecognisable “Foods”: Since the Agricultural Revolution man has constantly aspired to process food to the extent that is cheap to make, has a long shelf life and will not perish, and can be made in abundance with little concern for the human consequence of eating these foods. Some foods like trans-fats, margarines and corn syrup are processed to the stage that the body’s systems do not even recognise them as foods. Many modern meals are the result of all processed components and offer little nutrition but lots of calories.
- Over Complication and Conflicting Information: We are so bombarded by conflicting nutritional information that many of us have simply tuned out due to the confusion of trying to digest it all.
We are overwhelmed with this conflicting information. Some really unusual concepts have emerged not validated by genuine scientific research. Magazines are full of celebrity diets and promises of quick fixes that usually result in overweight people just throwing in the towel because it’s just too confusing, too depressing and almost always unsustainable.
Like most things there is no magic bullet (or pill!). However if we just stop, pause and reflect there actually is a nice, gentle and sensible road back to the very basics of correct eating behaviour. We just have to be willing to try it. If the average overweight person or child can reduce their calorie intake by just 20 – 25% (using The Waitplate System), they could lose up to .5 kilo per week. Add to this a half hour of daily exercise (walking etc.) and you can add another quarter to half a kilo of body fat. (Not muscle or excess fluid) Just gentle sustainable weight management. Never aim for extremes. There is however a problem with just reducing calorie in-take and why most diets fail. Simply reducing calories is difficult for most overweight children and adults. Why? Because in the past they have learned to eat too much, too fast, don’t feel satisfied and have adopted ingrained poor eating habits. (This includes eating anxiety and food obsession). Just reducing the amount of food consumed will not correct these problems. If you don’t feel satisfied and satiated you won’t stick to it. It’s called deprivation and as humans we avoid this form of negative reinforcement at all costs. However our bodies are a lot smarter than we give them credit for and we have an inherent mechanism for the control of our nutrition and our weight.
OUR HUNGER- SATIETY RESPONSE:
It is unusual to get fat animals if they are left to their own devices. They become fat through endocrine disease or through human interference such as force feeding, lack of activity and growth supplements (usually for commercial reasons)
To some extent this applies to us as well. How our Hunger-Satiety response works in simplicity is this. From the time we start eating we release Peptide Satiety Hormones – several of them in an escalating cascade which flood into our blood stream to be read and decoded by satiety centres in the Thalamus and hypothalamus in our brains which analyse the data produced to give cerebral messages of satiety –(STOP EATING – I’M FULL!) This whole process culminates in around 18 to 20 minutes. Early man who consumed a Palaeolithic diet was a perfect example of this mechanism.
Poor modern eating behaviours (including the nature of the food and the speed in which we eat) has over-ridden and blunted the satiety regulation in many of us leading to over eating and obesity.
In terms of the nature of food, overweight individuals tend to eat high Caloric Density Foods with low satiety indices and poor nutritional value. That means that the food makes them fat but doesn’t fill them or meet nutritional needs. Eating large mouthfuls of poor choice food too fast and swallowing only partially masticated food (only partially chewed) and you get a meal that can be mindlessly eaten in 5 minutes instead of 18 -20 minutes. In eating this way the satiety cascade is bypassed and over-ridden and eventually blunted. (There is ground breaking new research to verify this)
IT’S OK AND QUITE NORMAL TO FEEL SENSATIONS OF HUNGER:
Feeling moderately hungry in between meals is a natural part of the whole digestive process. Three meals a day without constant snacking will produce mild sensations of hunger and should be viewed positively. It is a normal physiological process that signals the stomach is empty and digestion is progressing well and not a psychological trigger for immediate gratification. It also means the next meal will taste better and be more satisfying.
If hunger becomes too uncomfortable (or you have a medical condition that requires a particular diet) then a piece of fruit or some chopped up vegetables should be enough until your next meal. By simply not snacking or picking at food continually throughout the day the number of calories consumed will be reduced.
WHY THE WAITPLATE SYSTEM IS NOT A DIET:
Sadly, much of this known but not acted upon. Other than vague advise about eating slowly and watching your portion sizes there is very little practical help in restoring the Hunger/satiety response or in fact re-training/activating it. The crux of the matter is that The Waitplate System addresses all aspects of this satiety response retraining in both adults and children alike. HOW? Through:
*Portion control of everyday foods without measuring or weighing (Using Waitplate Portion Control Food Templates)
- The apportionment and content of food on your plate (The Waitplate Dinner Plate and Glassware)
- The amount of food actually placed into the mouth with each bite (The Waitplate Portion Control Cutlery)
- The timing of the entire meal which teaches the user to chew slowly, pause throughout the meal and stop when no longer hungry. (The patented Waiplate Chewing Timer)
Despite the satiety response mechanism and its complexity – we can learn to drive it without necessarily understanding all its nuances. It’s like driving a car without understanding all the mechanics. A better explanation may be to avoid sabotaging the satiety response rather than consciously driving it. After all it is a completely natural response to eating. How do we avoid sabotaging it? By following the points stated above. The most important focus of this system which separates it from anything in the past is The Waitplate Chewing Timer which allows the peptides to do their business – to stimulate the appropriate neurological centres to provide bio-feedback to the brain to say “I’m full”. On a time scale research suggests and we have calculated 18 – 20 minutes to allow full expression of the satiety hormones.
WAIPLATE IS WITH YOU ALWAYS – NOT JUST FOR NOW!
The Waitplate System is NOT a diet at all. It is a lifestyle change in behaviour and attitude which will allow you to eat like a naturally lean person. Food will no longer drive or control you … you will become the master of your own eating and health destiny. You will learn to eat only when hungry and stop when you are no longer hungry. Then you can just get on with your life and pursue all the other important and wonderful aspects there are to life. You will learn to transition into healthy foods and make food choices based on your likes and dislikes, not what other people tell you.
WAITPLATE SYSTEM IS NOT JUST FOR THE OVERWEIGHT:
The Waitplate System is for anyone who wishes to alter their eating behaviour. It’s for those who are perhaps recovering from an eating disorder, digestive problems/surgeries, athletes, children, pre and post lap-banding, fast eaters and those who would like a more elegant and controlled eating style.