Why 'French women don't get fat'

Ever wondered how the French manage to eat cheese, butter, baguettes and drink wine while staying slim. One of the most interesting books dealing with this French paradox is French Women Don't Get Fat: The Secret Of Eating For Pleasure , written by Frenchwoman Mireille Guiliano, also CEO of the champagne company, Veuve Clicquot.  As a teenager, the author came to the US for school and returned home 20 pounds heavier than when she arrived. Upon some hard self-questioning she realized that large portions and too many sweets were some typical American eating habits that were to be blamed for the extra pounds. This prompted her to rediscover the traditional eating habits of French women and soon she was on her way to restore her shape with a new understanding of food, drink, and lifestyle. Based on the nuggets of wisdom in the book and other sources, here are some insights on why French women don’t get fat.

They have a healthy relationship with food

Traditionally the French have always depended on fresh, seasonal ingredients to prepare their meals at home. Apart from being nutritious this also implies that ingredients are varied in taste and color. Guiliano says that eating a wide variety of healthy foods helps the body feel more satisfied without feeling deprived. "Eating the same foods is a bad habit," the author maintains, and she suggests trying new recipes, flavors, and herbs. Apart from satisfying the senses, eating a wide variety of foods may in fact have sound scientific basis. French women regularly eat a balanced meal for lunch instead of just a sandwich. Nutrition experts believe that the body needs at least 30 different types of food each week to get all the necessary nutrients. If the diet is deficient in one nutrient – even if the person is eating more than enough calories – his/her body will push to eat until that need is met. Also men and women in France have access to high-quality fresh fruit and veggies, which are not only nutritious but dense and satisfying while being low in calories. French government in fact has strict rules about the sale and advertising of foods that don’t encourage healthy eating. Thus both traditional culinary wisdom and state initiatives means that French women rarely snack or binge; they steer clear of processed food and instead feast on high quality foods.

$HEALTH-GOOGLE-AD-TXT$

They control their portions

One of the most important reasons why French women appear to keep their body weight in control is that they stick to small portions. Even in case of treat foods, women only eat small amounts – and those foods are available in small portions unlike in the US where portions at fast food joints and cafes are often huge. The advantage of this approach is that they do not suffer from a feeling of deprivation - no food is off limits, only large portions. Thus French women still have their favorite foods, but they are careful about how often they eat and how much. Likewise there are no forbidden foods in the French Women Don't Get Fat plan1, as long as the portions are kept in check. Guiliano recommends that if a person just starting on this diet, slowly reduces her portion sizes over time, she won't even realize she is eating less than before. Again she need not deny herself favorite treats, if she has a sweets craving, she can satisfy it with a few bites of chocolate. Even those who love wine can enjoy it, provided they limit it to one glass.

They eat for pleasure

The notion that in French culture, food is a source of pleasure forms the basic premise of Guiiliano’s book, French Women Don’t Get Fat. From chocolate to champagne, French women eat slowly, with all their senses, and make every dining experience pleasurable. The chief benefit of this approach is that they are more satisfied with smaller portions of delicious food and thus keep away from overeating and putting on weight. Guiliano believes that American women would benefit if they slowed down, stopped speed eating and eating on the run, and took more pleasure in the dining experience, much like French women. She recommends that people eat with all of their senses and be more mindful of every bite so that they taste and savor the food and recognize when they are full.  In fact the French have a highly sensual way of eating - just watch them, dipping mussel shells into mariniere broth at any brasserie in Saint Germain and you know why dining constitutes a form of pleasure in the culture. In contrast, Americans and traditional Anglo-Saxon culture has a more functional approach to eating, food is just fuel to give energy to your muscles. Yet another important principle to eating for pleasure is to eat without distractions – Guiliano suggests that people turn off the television, put down the book and simply focus on eating in order to obtain the maximum benefits, both in terms of taste and weight.

They eat at the table

Research shows that eating a meal slowly, over 30 minutes, resting your cutlery between bites and chatting, leads to a greater concentration of satiety hormones, which stops people from over-eating. A recent survey conducted by the French government's Committee for Health education found that eating is still very closely linked to a national heritage of consuming good food for pleasure². In France, 76 per cent eat meals they have prepared at home; the favorite place to eat both lunch and dinner is in the home, with 75 per cent eating at the family table. In the UK, by contrast, people tend to eat their meals either standing up, in front of the TV, at a desk, while catching up on emails or even by the side of the M40. All this not only kills any pleasure in the dining experience but often leads to overeating and thus weight gain.

They have yoghurt

Though French women are normally careful about portions, it is not like they never give in to splurges. For such occasions, Guiliano in her book, recommends eating yogurt. Yogurt is the perfect food, full of calcium, and French women traditionally consume one to two servings a day. Yoghurt in fact makes the perfect breakfast, especially after a night of too much or it can be a healthy alternative to calorie-laden snack.

They keep moving

A chief draw in the French Women Don’t Get Fat plan is that it does not include hectic workouts and hours of jogging but just plenty of daily physical activity and lots of walking. The author shows how women can adopt the French style of eating, drinking and moving as the winning formula for weight control. And Guiliano’s recommendations are based on actual fact. French women tend to walk more as they shop daily for food and to meet friends at the neighborhood brasserie whereas people in the US would prefer to drive or take a taxi even for short distances. Research shows that 60 to 90 minutes of walking a day is needed to maintain body weight. That may sound a lot, but if people do it in 10- to 15-minute increments – like the French – they are unlikely to notice it. People in France also cycle more as compared to their American counterparts. Many European cities have earmarked areas and lanes strictly for cycling which has not only cut down on pollution and traffic congestion but ensured its people stay healthy. Even moderate cycling uses more calories than driving and a study in the American Journal Of Public Health concluded that more than half the difference in obesity rates among countries is linked to walking and cycling habits³. And finally the French love their dogs. In France, dogs are allowed on public transport and welcomed in holiday accommodation. The French take them everywhere, which means they exercise consistently, and a key to weight loss.

They dress well

If you were looking for another excuse to splurge on some fancy lingerie, writer Anne Barone offers you a delicious one in her book, Chic And Slim: How Those French Women Eat All That Rich Food And Still Stay Slim. 'Never underestimate the power of a black lace garter belt,' she writes. 'Even French women's lingerie helps to keep them slim’4.

Finally, eating in France is a social activity. There are several but small courses, with plenty of time between courses – this helps the body to savor each course and signal to the brain that it is sated. In contrast, where fast food is the norm, both outside and in the house, the body simply does not get enough time for the positive physiological feedback to kick in. Thus, thus although the French seem to eat for a longer period of time, ultimately they eat less their American counterparts and hence put on less weight.

What critics have to say?

However not all nutrition experts are not convinced that French women don’t get fat. Though the rates of obesity in France may be less than their cross-Atlantic counterparts, there are fat people to be found in France and some would point out that the obesity rate growing quickly. Additionally, some experts suggest that the real reason many French women may be thin is because they smoke cigarettes to curb their appetite. Finally there are some doubts about how nutritionally sound Guiliano’s advice in the French Women Don’t Get Fat Diet is; for instance suggests that women begin the plan by surviving on leek soup for first few days which some experts point out could deprive the body of many essential nutrients that are required on a daily basis. Finally Guiliano is neither a nutrition nor weight loss professional and even though she doesn't claim to be, she bases her advice on personal experiences and observations of life in France rather than on scientific research.

In the end though, French women and their traditional food habits could hold valuable lessons on how to enjoy good health and good food at the same time. Guiliano’s book though light-hearted in approach could be a helpful weight loss approach for women who love fine food, wine, and chocolate and want the flexibility and options to eat what they like. Knowing that no food is off-limits could be very empowering to some as long as they can control portion sizes and the majority of food they choose is nutritionally sound. Guiliano points out in her book that people get bored on diets and go back to their eating habits, which are why diets don't work. The secret to be learnt from French women is simple: don't deny yourself favorite foods, simply learn reduce your portions and take time to savor your food, like other lovely things the world has to offer

Reference:

1. Mireille Guiliano, French Women Don't Get Fat: The Secret Of Eating For Pleasure: Vintage; New Edition (2 Feb. 2006)
    
2. The Guardian - Let them eat cake
    
3. Walk, cycle to fight obesity: study
    
4. Anne Barone, Chic & Slim: How Those Chic French Women Eat All That Rich Food And Still Stay Slim: Nouvelles Editions, 1997