In the last post wrote about the importance of eating a high-quality, healthy, nutrient dense diet when attempting to lose weight or restrict calorie intakes.  There has also been a study (1) which indicates that eating such a nutrient dense diet, rich in vitamins and minerals (micronutrients) may influence hunger and satiety.   The study was set up in order to analyse the changes in experience and perception of hunger before and after individuals changed from their usual diet to a high nutrient density diet.  The study is important since hunger is one of the reasons that people might overeat and consume more calories than their bodies require, hence leading to overweight and obesity over time.  Emotions, habit and other factors can also be at play, the relationship we have with food is complex, as I have eluded to previously.   The research involved over 700 participants who had changed their dietary habits from a low micronutrient diet i.e. one that was low in vitamins and minerals, to a high micronutrient diet. Participants completed a survey rating various dimensions of hunger (physical symptoms, emotional symptoms, and location) when on their previous usual diet versus the high micronutrient density diet. Highly significant differences were found between the two diets in relation to all physical and emotional symptoms as well as the location of hunger. Hunger was not an unpleasant experience while on the high nutrient density diet, it was well tolerated and occurred with less frequency even when meals were skipped…..

A study published in the American Journal of Clinical Nutrition last year (1) found that weight loss diets that focus on the amount of food consumed and the proportions of proteins, fats and carbohydrates (the so called macronutrients) might be lacking in essential minerals and vitamins.   The study researchers wanted to look at the intakes of vitamins and minerals (the micronutrients) of 4 popular diets being undertaken by overweight or obese women. They note in their study that information on the micronutrient quality of weight loss diets is very limited and this is worrying considering the importance that vitamins and minerals have for health. Dietary data was collected from women following the Atkins diet, the Zone diet, LEARN (Lifestyle, Exercise, Attitudes, Relationships, Nutrition), and the Ornish diet. There were about 70 women following each diet plan for 8 weeks. After 8 weeks there were significant differences observed between groups for all macronutrients and for many micronutrients. Energy (calorie) intakes had been reduced in all 4 groups (to a similar level in all groups). However, the un-healthful result was that after 8 weeks a significant proportion of individuals in all groups had micronutrient (vitamin and mineral) intakes associated with risk of inadequacy: *In the Atkins group for thiamine, folic acid, vitamin C, iron, and magnesium *In the LEARN group for vitamin E, thiamine, and magnesium *In the Ornish group for vitamins E and B-12 and zinc *In the Zone group for vitamins A, E, K, and C   The authors….