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By MARY MULVIHILL
Many people are caught in the endless
start-stop cycle of crash dieting.
When it is a struggle to fit into a pair '
of jeans or it is necessary to pull in a
stomach to button some shorts, people
crash diet to lose quick pounds.
Many people think that crash dieting
and losing weight are a cause-effect
relationship. Some local nutritionists
and dieticians, however, said crash
dieting might help gain weight more
than it could help lose weight.
"When you eat under 1,000 calories,
the rate at which your body burns
calories slows down," said Marcia Mills,
a registered dietician at Profile
Associates-Outpatient Services in
Chapel Hill and Raleigh.
While your body burns calories
slower, it conserves calories faster. This
means the crash dieter can gain weight,
Mill said. "The diet defeats its purpose."
The crash diet, however, can make
the uniformed dieter believe he is losing
UNC nutrition professor Jean Burge
said the crash dieter would lose about
five pounds the first week, but none of
this was body weight.
When they lose weight, Burge said,
they lose too much too fast. This can
produce serious side effects, she said.
"Some people have lost cardiac
muscle and died of sudden death," she
said. "You should never go below 1,000
calories for an extended period of time.
I don't recommend a loss of more than
one to two pounds per week."
UNC nutrition professor Mildred
Kaufman said students in particular
needed more than 1,000 calories daily
because they were very active. "An
active female college student shouldn't
intake less than 1,200 calories per day,
and the males (not) less than 1,500
calories per day," she said.
Students should maintain, a safe
calorie level while losing weight.
"It's best to look at what you're eating
and reduce intake by 500 calories a day,"
Mills said. "YouU lose one pound a
People lose one pound of fat for every
3,500 calories cut from their daily
intake, Mills said. If students cut 500
calories daily by eating fewer calories
and exercising, they will have a weekly
3,500-calorie deficit, which equals the
loss of one pound per week.
But Burge said students shouldn't
expect to see this steady one-pound
weight loss until the fifth week.
Cutting 500 calories a day is hard,
especially for students, Kaufman said.
"In all fairness it is hard for students
to diet. Students eat in a variety of
places, and it is difficult to always pick
Students should use a caloric chart
and become mtw aware of thecalorie--
difference, between foods, iMills said,
"They can then look at what they eat
and make little changes. The easiest way
to get rid of calories is to reduce fat
intake. Each gram of fat contains nine
She said students could reduce fat
intake by avoiding margarine and
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butter, using mustard instead of mayon
naise and using less salad dressing on
Students who cook for themselves
could reduce fat intake by cooking more
chicken and fish than red meat, using
products such as Pam instead of oil,
and not frying foods, Burge said. '.-.
Students can avoid the extra calories
of late-night eating by setting a time
after which they won't eat and setting
an alarm, Burge said. "When the alarm
goes off, stop eating until the next
morning. It works for some people."
If students can't fight off a late-night
munchies attack, Burge said, they
should snack on low-calorie foods such
as fruits, vegetables and unbuttered
popcorn. Students shouldn't feel guilty,
however, if they can't resist a calorie
rich treat like a piece of cake.
"Enjoy it," she said. "Start your diet
again after you eat the cake. Instead
of feeling guilty about it, try to leave
a bite left over. The difference between
feeling guilty and feeling proud because
you could leave a piece is enough to
keep you on your diet."
Phyllis Smith, the dietician for
University Dining Services, said stu
dents could always find a low-calorie
entree such as broiled fish, baked
chicken or a vegetarian dish at Lenoir
Hall. The salad bar was another low
calorie option, she said.
Broiled ham, turkey and roast beef
is also available daily, Smith said. "One
of the reasons we instituted these carved
meats was that they have no baking fat,
grease or salts." The carved meats also
let students choose whether to add the
extra calories of gravy, she said.
Smith said University Dining Servi
ces featured low calories dishes in a
special program last spring, but the
students did not buy the low-calorie
Burge said students can become more
conscious of their eating habits by
keeping a daily food log of what they
eat, where they eat, who they eat with,
when they eat and how hungry they feel.
"In my work with people, I found
that 90 percent of the people lose weight
just by keeping a food log of their diet,"
she said. " It makes you aware of what
A nutritionist can help students turn
these reformed eating habits into a long
term eating plan, Burge said. "You can
live with this eating plan for the rest
of your life. That means you don't have
to diet for the rest of your life."
Burge advised students who wanted
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The Card can help you be ready for busi
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The Card can also help you establish
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So call 1-800-THE-CARD and ask to have
31 1 1?
weight-loss counseling to visit the
Health Education Section of Student
Sue Gray, director of the Health
Education Section, said the Health
Education Section offered individual
weight-loss counseling to students on
a referral or walk-in basis.
Students can pick up a seven-day
food log and suggested meal plans of
1,200 to 2,000 calories per day, Gray
The Health Education Section also
offers two special programs: a support
group, for compulsive overeaters who
binge but do not purge, and an outreach
program, called Junkbusters, that
teaches dormitory residents healthy
Controlling calorie intake is not the
only way to lose weight.
"It is a two-way thing," Mills said.
"You also have to look at your energy
output (or exercise)."
Burge said exercise would make it
easier to lose weight and also tone the
areas of weight loss.
"When you lose weight, your fat goes
away, but you're still flabby," Burge
explained. "If you exercise, youH be
toned and look good.
"Most college men and women diet
to look good anyway, not to be 102
pounds. No one will know if you weigh
102 pounds, but they'll know if you look
Catered Calories: low-cal
By MARY MULVIHILL
' It isn't easy to cook low calorie meals
on your own. You must buy the right
food, divide it into small portions and
carefully prepare the food.
Catered Calories in Garner will do
these chores for you. This unique
catering service prepares and delivers
three low-calorie, gourmet meals to
people in Raleigh, Durham and Chapel
"The meals are bag-delivered and
have a menu on the outside with the
number of calories," said Colleen
O'Neal, owner of Catered Calories.
"The meals average between 800 and
1,000 calories. We also advise people
to take a multiple-vitamin pill."
O'Neal said the Catered Calories
meals were nutritionally balanced and
checked by a nutritionist. "The meals
are great for people who have health
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Fruit, vegetables and popcorn?
problems because they are low in
sodium and cholesteral," she said. .
A sample Catered Calories menu
would be: a cheddar quiche for break
fast; a pita pizza, green salad and cookie
for lunch; and barbeque ribs, french
fries, coleslaw and vanilla pudding for
This menu may not sound like a diet,
but O'Neal said the three meals totaled
less than 1,000 calories.
"It is the portion size and method
of preparation that makes things high
in calories," she said.
But these small portions don't make
the meals less filling.
"The meals really do fill you up," said
Mary Cowan of Raleigh. "You don't
feel Like you're on a diet eating cottage
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Cowan said she and her husband
would use Catered Calories for two
weeks when they wanted to lose weight.
"My husband lost about 20 pounds
over a six-week period," she said:
Catered Calories was the idea of
Norma Sebeinger of Albuquerque, New
Mexico,. O'Neal said. "I saw a story
about Catered Calories on 'PM Mag
azine' and thought that it was something
I'd like to do."
O'Neal contacted Sebeinger and went
to Albuquerque for a week of training.
After getting her license to use the
Catered Calories copyright, national
trademarks and cookbook, O'Neal
opened her own Catered Calories
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Tar Heel Thursday, October 31, 19855
operation in October 1983.
Catered Calories is offering a $271,
four-week special to Chapel Hill and
Durham residents, she said. Normal
rates are $70 for seven days of meals
and $60 for five days.
People interested in Catered Calories
can call O'Neal at 779-6149.
"You don't have to sign a contract,"
Cowan said. "I'd advise, people to try
it for a week and see if they like it."
University Square Chapel Hill 967-8935