Weight loss foods to eat and more...

[MissLeeGail]

What are the right foods and vitamins to consume while trying to lose weight?  I am  23 and 5ft 2in at 138lb.  I am working on becoming more lean and healthy overall but now live in Asia where most veggies are cooked in oil.  I would like to know more about what foods make you feel less hungry, what amounts of protein and carbohydrates are really needed, and what vitamins are best to take while on a diet.  Also, what do you know about vitamin E10?  It sounds a little crazy and unnatural to me.   PS. I now know that Chinese people are thin not because they eat rice and veggies but because if one person gains 2 pounds their friends tell them they are "getting fat"

[MissLeeGail]

Thanks for the advice.

I have read that carbs will keep you from feeling hungry longer and the same of protein.  Is this more true for one than the other?  I really don’t want to bulk up; I want to tone down. I am taking vit. A to help with my skin and also C but have not added anything more.

PS. Actually being an American they have never commented on my size because they hold us to different standards.  One student wanted to know why I was so thin as an American.  I think this is a sad example of how our diet is now being viewed almost as a genetic trait in our country.

[James G Beckerman, M.D.]

It can be very stressful when you are in a new environment and feel like there is a lot of peer pressure.  But I think you have identified two things - the high carbohydrate content of rice, as well as the potentially higher fat content of stir fry - even when you're trying to eat vegetables!

My feeling is that it's very hard to count grams of this and that, especially if you are eating a lot of your meals in restaurants and don't have access to the real nutritional information behind it.

My general recommendation would be to really focus on the amount of fiber you are getting.  Real fruits and vegetables (especially raw ones) will help with this significantly.  Eat more fish rather than pork or other red meats.  Nuts are a great healthy snack (and help with your appetite too!) despite being higher in fat.

I don't have much familiarity with Vitamin E10.  Some people consider fish oil, a multivitamin, and even whey protein, especially after exercise.

Not sure if The Flex Diet is available in Asia (I hope so!) but consider checking it out online!

Take care - I wish you the best.