Reductil - Eating Well

Eating Well For Life

Now that you’ve decided to lose weight, it’s time to take action. It is essential to have a sensible eating plan whilst taking Reductil. Understanding your good and bad food habits is the first step.

The second is choosing a healthy, balanced diet, which is satisfying and fun to eat. You are now on the path to achieving weight loss that lasts. Healthy eating doesn’t mean starving yourself.

Eating more fruit, vegetables and breads are essential in a healthy balanced diet.

Modern Eating

Food is so tempting - it’s everywhere, tastes great and giving up those tasty treats is one of the hardest things to do. In a busy life, taking time to be prepared and planning healthy meals and snacks is difficult. Grabbing a snack or junk food on the run becomes second nature and an easy fix. But even when we are not racing around, eating because we are stressed, emotional, depressed or tired is a hard habit to break. Being able to understand your own eating habits and why you eat at different times is important for long term weight loss. One way to do this is to keep a food diary.

It is important to realise that diets don’t last. In order to lose weight it is more effective to make positive changes to your eating habits. You should aim to eat regularly so that you don’t feel hungry.

Keep your personal diary on busy days, stress days, weekends, exceptional days like parties and birthdays.

Healthy Eating

A healthy, balanced diet means that you should eat more of the foods from the bottom of the pyramid and less of those at the top.

Ref: Adapted from the Healthy Eating Pyramid Reproduced with the permission of the Australian Nutrition Foundation Inc.

Eat in small amounts	Eat moderately	Eat moderately
Fatty and sugary food, and alcohol	Lean meat, poultry, fish or meat alternatives (1-2 servings a day) Low fat dairy products (women 2-3 servings per day, men 3-4 servings per day)	Breads and cereals (at least 6 servings a day) Fruit and vegetables (ate least 7 servings a day)

The essentials on fat

A healthy balanced diet requires all of the major building blocks of the body; carbohydrates, proteins and fats. Today many people are getting too much of all of these, particularly carbohydrates as sugars, proteins from fatty meat and too much unhealthy saturated fat. Many diets claim that limiting one or more of the body’s building blocks is the best approach. But that approach reduces the chance of gaining all the necessary vitamins, minerals and dietary fibre the human body needs to function optimally. The truth is we need a bit of everything, and rather than cutting out whole food groups, it is better to fine-tune your diet to give your body the highest quality foods for optimum health and vitality.
The good carbohydrates

Carbohydrates are essential fuels for the brain, nerves and muscles. Carbohydrates found in fruits, vegetables, whole grains, cereals, legumes and beans are all healthy in moderation. The extra value of these whole foods is many of these foods are rich in vitamins, minerals and dietary fibre.
The good proteins

Proteins are the body’s key building blocks. Proteins also help you feel full after a meal. Many vegetables are rich sources of protein, particularly beans and bean products like tofu. If you eat meat, lean cuts of meat supply protein and are a valuable source of iron and zinc. Fish is also a great source of protein and you will also get healthy essential fats.
The good fats

As a general rule, unsaturated fats are healthier to eat than saturated fats. Polyunsaturated fats such as those found in fish, soy and linseeds, are called ‘essential fats’ because they are important for brain and nerve function.

Monounsaturated fats found in foods such as olive oil, avocados and nuts are good to eat as they contain important antioxidants. Remember though, that even ‘good’ fats should be eaten in moderation – they may be ‘good for you’, but not if you are still gaining weight!
10 Steps to Success
To lose body fat you need to reduce your total energy intake. Aim for a 20% reduction in energy intake (measured in kilojoules or calories) by following our 10 steps to success. This goal is achievable and sustainable, and will help you achieve a healthy weight loss of 0.5-1kg/week.
1. Watch your portion sizes, don’t fill your plate or feel you need to finish
2. Decrease your fat intake (especially saturated), and choose healthy fats like those in nuts, fish, seeds and avocado in small quantities
3. Have small evenly spaced healthy meals and snacks
4. Don’t skip breakfast, your metabolism needs the kick start in the morning
5. Include 2 serves of fruit and 5 serves of vegetables each day
6. Read nutrition panels, check fat and energy content before buying
7. Use low-fat cooking methods such as grilling, BBQ, microwave, and stir fry
8. Enjoy eating out, but avoid high fat choices
9. Don’t go on fad diets: they compromise your health and can lead to extra weight gain
10. Try to change behaviours that interfere with your efforts. Keep a food awareness diary and ask yourself : Am I really hungry? Am I eating too fast? Do I need to buy that particular food? Do I need to eat while watching TV?
Avoid fad diets

Many fad diets can sometimes do exactly what they promise - reduce your weight fast. But they don’t keep it off for long. The reason that they fail is that sudden or extreme weight loss “signals” the body to try harder to conserve fat. These diets don’t encourage sensible eating habits.

In a typical fad diet, weight is lost rapidly for the first two to four weeks. The body then reacts to this change of conditions in a number of ways and weight loss stops. At this point the dieter becomes disappointed and then ends the diet and returns to their previous eating patterns. The body sees this as ‘feast time’ and stores as much fat as possible. Rebound weight gain is inevitable. This weight gain tends to be more than their initial body weight before the diet.

Keeping a daily Food Diary

Why Keep a Diary?
• Recording your food intake may assist with greater weight loss.
• For self-awareness of food intake and eating patterns that hinder weight loss.
• To identify triggers for overeating and make changes to eat less.
• To keep a focus on your goals.

Basic Rules/Hints
• Don’t change your eating habits until your doctor tells you to.
• Tell the truth. Your doctor can only help if you record what you really eat.
• Keep the diary with you and write down everything you eat or drink straight away.

Download your Personal daily Food Diary (PDF)

Healthy Eating FAQs

Is it important to keep a record of what I am eating?

If you are able to stick to it, a record or 'daily food diary' can help you understand the aspects of your dietary habits that may need improving. It involves a basic recording of what you ate and when and why you were eating etc. It helps people by allowing them to recognise their 'danger times' i.e. the times of the day that involves eating when you are not necessarily hungry. Also, people tend to eat less if they know they have to record it.
I want to make the best food choices, but I'm confused about where to start and what I should be doing. Can you help?

Start by deciding to cut the number of kilojoules you are eating every day. This can be done by eating small, regular meals from the core food groups. It is important to eat foods from these different groups according the specified proportions. The Australian Guide to Healthy Eating recommends:

5 servings of vegetables per day
2 pieces of fruit per day
1 serving of lean protein (about the size of the palm of your hand) per day
2 or 3 servings of fish a week
4 servings of breads and cereals
2 or 3 servings of dairy
What are some healthy ways to cook? I have heard that steaming and poaching are quite good. Is that true?

Poaching, steaming, micro-waving and grilling are all good methods because they require little or no added fat. Using baking paper and non-stick frying pans can help avoid extra oil. If you do need to add oil to help in the cooking process, choose something like extra virgin olive or canola oil. Where possible, avoid deep frying as this is a very high fat cooking method.
Can I still eat out or get take away even when I am watching what I eat?

We all enjoy eating out from time to time, and there is no reason why you can't continue to enjoy the experience even if you are trying to lose weight – simply by being aware of the potential pitfalls around eating and making some clever choices.

Tips for eating out include:
- Choose from the entrée menu
- Share meals with friends
- Try to limit your alcohol intake by alternating a glass of water between each glass of alcohol or choose light beer
- Ask that the salad dressing be served on the side and request that chips are replaced with a potato
- Avoid cheese or cream sauces by choosing a tomato-based one instead

It is important to not feel guilty if you do order the less healthy options - just resolve to get back on track the next day.
In the past I have found it quite difficult to stay in control of what I eat. There are so many temptations! Are there any tips on ways to help me stick to a healthy eating plan?

Try to recognise your 'danger times' where you are tempted to eat too much or eat something high in kilojoules. It might be when you are stressed or driving home from work or in front of the television for example. In these circumstances, try to arrange to do something else instead, like have a bath, go for a walk or read a book. Also, by limiting the amount of unhealthy foods in the cupboard, you will not have easy access and will be less likely to consume foods that don't help with your weight loss.
Everyone seems to be talking about Glycemic Index (GI) but I don't know what it's all about. Could you please explain it?

GI was developed to measure how different carbohydrate foods affect blood sugar levels. Foods with a low GI have a slower, sustained affect on blood sugar levels and make you feel fuller for longer. GI is ranked where over 70 is considered a high GI, below 55 is a low GI and in between is considered a moderate GI. As a general guide, choose wholegrain bread over white bread, pasta instead of rice and include low-fat dairy products in your diet.
It is true that there is such a thing as good fat?

There are three major types of fat – saturated, monounsaturated and polyunsaturated. The saturated fats are found in foods like meat, dairy and takeaway foods. Monounsaturated fats are found in olives, olive oil, avocado and nuts. Polyunsaturated fats are found in green leafy vegetables, nuts, canola and fish. In general, the saturated fats are more detrimental than the other types of fat, which may have a positive effect on health.
I get so bored with the food I am eating. What can I do to overcome this?

Variety is the key to avoid becoming bored. Share different healthy recipes with a friend, search the internet for good recipes online or participate in a cooking class. Check the supermarket every few weeks to see if new products are available.
Is it better to count kilojoules, or look at the fat in your diet?

It is important to look at both, however it is recommended to consider kilojoules as the first step. Also, when considering fat it is also important to look at the type of fat as the unsaturated fats are better than the saturated ones. A good goal for fat intake is 40-50g per day.
How much water should I drink each day?

Aim to drink 2 litres of water a day. If you find this hard to do, start with less and gradually work up to 2 litres. Keep a bottle of water with you so it is visible and this will help you monitor the amount you have drunk. While water is included in fruit juices, don't include these as part of your water intake, juices can add significantly to your kilojoule intake. Tea and coffee are not included either as part of the water count as they actually have a diuretic effect.
Is it better to have three square meals, or 5-6 smaller meals through the day?

There has been quite a bit of debate about this and basically it depends upon an individual. If your appetite is controlled better by eating 5-6 smaller meals then this is fine. The main aim is to stick to your desired kilojoule intake.
I never feel hungry at breakfast and tend to skip it. Is this OK?

Breakfast is a really important meal as it kick-starts your metabolism. If you find it hard to eat at breakfast time, try having a smoothie or piece of fruit until you get used to eating at breakfast time.
I know what to eat, I just eat too much. Do you have some tips on how to eat less?

Try eating off a smaller plate and avoid going back for seconds. If you eat slowly you tend to eat less because it takes a while for your brain to recognise you are full. Also, you could have a glass of water with the meal to help you eat slowly. However, the fact that you are taking Reductil is a good start because it makes you feel full quicker, so you eat less.
Why is fibre important?

Fibre helps to fill you up. There are two types of fibre – soluble (found in oats and fruits) and insoluble (found in cereal and bran) and both types are important for people trying to lose weight.
Is it okay to eat nuts?

Nuts contain the good unsaturated fats so you can still eat them, however try not to eat too many of them. Choose almonds, walnuts and unsalted peanuts and pour them into your hand and put the rest of the packet away. It's often tempting to over consume if you eat straight from the bag.
Is it okay to eat seafood?

Seafood is a good source of omega 3 fatty acids which can have a protective effect on the heart. It should be eaten 2-3 times a week. Tinned, fresh or frozen are all good choices.
Is it okay to drink alcohol?

Consuming alcohol occasionally is fine. Alcohol is full of kilojoules, so you need to watch amount consumed.
Is red wine good for my heart? What about my weight?

Some research has shown that drinking red wine can be good for your heart however it still does contain quite a few kilojoules. If you don't drink red wine already do not feel you should start.
Can I eat eggs? How many is okay?

Eggs can be included in a healthy eating plan. Aim to eat no more than 2-3 eggs per week.
Do I have to give up chocolate while I am watching my weight?

As a general rule, if you force yourself to completely give up a food you will probably not be able to sustain this in the long-term and will be tempted to overindulge when you finally give-in. Allow yourself to have chocolate, but limit it to small amounts every now and again.
Can I continue to drink tea and coffee? How much?

Tea and coffee without sugar, or with an artificial sweetener, are fine. You should limit your consumption to 2-3 cups per day though.
Do I need to watch the amount of sugar in my food?

Sugar gives you the extra kilojoules that you don't need. Avoid soft drinks that have too many teaspoons of sugar per drink.
Do I need to watch the amount of salt in my food?

Salt should be consumed in moderation. Keep in mind 'hidden' salt too. Most of the salt in our diet comes from packaged foods.
What are the problems with high protein diets?

With very low energy diets, you may lose muscle and fluid quickly, not fat. The high protein diets are also very high in saturated fats and exclude food groups so it is not as sustainable as a balanced diet.
Do I need to take supplements?

Your doctor or dietician will advise you if you need to take supplements, however in general most people with a balanced diet to not need to take them.

Reductil (also known as sibutramine) is a prescription-only medication that has been approved to aid in losing weight and maintaining weight-loss.

Important information about REDUCTIL. Reductil is an unfunded Prescription Medicine for the treatment of obesity in conjunction with a reduced calorie diet and exercise programme. You will have to pay for this medicine. Normal doctor's visit fees and pharmacy charges apply. Reductil contains sibutramine 10mg or 15mg. Ask your doctor if Reductil is right for you. Reductil is not suitable for use with heart disease, inadequately controlled blood pressure, psychiatric illness, people with obesity due to other causes, liver, kidney, or prostate disease, people over 65 or under 18. Possible side effects are: raised blood pressure and increased heart rate. Use strictly as directed and if you have side effects see your doctor. Other side effects include: loss of appetite, constipation, dry mouth, insomnia. These effects are generally mild and reversible. Marketed by Abbott Laboratories (NZ) Ltd, Mt Wellington. For more information visit www.medsafe.govt.nz. TAPS PP8012. RED 211-0210-1.

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