Online Diet Consultations by Samia Khoury Diet Clinic

Hi Everybody !!!

I am happy to be your dietitian, helping you get rid of your excess weight, alleviating diabetes problems, putting your blood exams
under control, and helping you work on the mental side of dieting


I provide my services at my clinic in Beirut, Lebanon or online in 5 different languages: English, Arabic, French, Portuguese & Spanish.
So whether you live in Lebanon or abroad, contact me at to know how to set up a session.

I can help you achieve all your health and weight loss goals now! Check some success stories here and get motivated to start a diet with me whenever you like, wherever you live!

Samia Khoury Dietitian

Saturday, March 26, 2011

Are you going for Diet or Light? What’s the difference anyway?

Hi everyone! I thought an interesting and useful topic to discuss today is the difference between the terms "diet" and "light". Those are often used on food labels and may cause confusion among consumers. So I’d like to clarify the characteristics of each to help you choose the more adequate product for your case!

Many people, not properly informed about the difference between light and diet products, tend to over consume these products and end up eating a greater caloric value than what they would have done with regular products.
For example, if you replace an ordinary slice of cake with two slices of cake diet you may be ingesting a greater amount of calories! I’ll explain why…

Products with labels indicating DIET may have one of the following words written on them: “doesn’t contain", "free of", "zero”, "without", "free of a certain nutrient or ingredient”. Diet products are those that do not have one or more ingredients in their composition and are usually prescribed for people with certain medical conditions, such as:

-        Absence of sugar (sucrose, honey, glucose) − recommended for diabetics
-        Absence of fat recommended for people with high levels of cholesterol and triglycerides
-        Absence of salt – recommended for people with hypertension

It is common for diet products to be associated with weight loss, but many times the caloric content is not lower than those of regular products. It can even be more caloric!

Diet chocolate, for example, has no sugar (where sugar is replaced with the sweetener) but still has fat and is high in calories - the manufacturer often adds fat to the formula to maintain consistency and make it more palatable. As such the product is suitable for diabetics but brings no benefit to anyone trying to lose weight especially if more than 1 bar is consumed per day. The same goes for cakes, breads, crackers and other products.

In some other diet products the eliminated nutrients such as sodium or protein don’t change or lower the amount of calories compared to the regular product at all!

So even if a product is DIET, it should be consumed with moderation else the consumer might gain weight.

Products labeled LIGHT on the package are described as "Low", "Reduced" or "Less".

Light products are those that show a reduction of at least 25% in one of its ingredients such as sugar, fat, etc… compared to the regular product. The product to which the food is compared to is usually stated on the label. Such foods are more suitable for people who want to control their calorie intake!

Light products help you lose weight if you are following a balanced low calorie eating pattern, but it’s important to note that over-consumption of a product that contains fewer calories than the original can lead to the ingestion of the same amount of calories or even higher when compared to the moderate consumption of something non-light.Mayonnaise for example is naturally high in calories. Although its light version has a calorie reduction of 50% compared to the traditional, it is important to note that the product remains caloric and we must be careful not to exaggerate in consumption.

There are Light products that are also Diet: it’s the case of yogurt for example. This food is considered light for having reduced-fat and diet because it has no sugar.

I hope the difference between the two is clearer now and I hope that this article will give you guidance on what to buy according to your situation! if you need a closer monitoring for your healthy lifestyle don’t hesitate to contact me!

Samia Khoury Dietitian

Saturday, March 19, 2011

Comfort foods: Do you know what are they? Cause they are dictating your future!

Quote from Wikipedia:” The term "comfort food" (first used, according to Webster's Dictionary, in 1977) refers to foods consumed to achieve some level of improved emotional status, whether to relieve negative psychological affect or to increase positive.[1] More generally, comfort food can be defined as food that brings some form or measure of comfort, sense of well-being, or easy satisfaction”

During childhood every time we were sad or whenever our parents wanted to quiet our crying and nagging down we were given soothing foods such as chocolate, homemade cake, biscuits, candy, potato chips, ice cream, and fast foods. Such foods, usually high in sugar or fats, were highly appreciated under such circumstances depending on the emotional trigger. These foods, with time, started to be associated with a personal and special meaning for us. As such they came to be known as Comfort Foods.

In times of sadness, comfort foods may trigger positive memories of childhood meals bringing us the same emotional comfort as that of having a bar of candy when we were younger or the same jubilance of passing an exam and celebrating in an Italian restaurant with pasta and pizza! Comfort foods may involve foods that have a nostalgic element varying considerably from individual to individual.

Ice creams, candy bars and cereals are all examples of comfort foods and as such comfort foods are generally not designed to be healthy. I suggest that you future parents out there will not give your children candies and chocolates to make them stop shouting and crying, but rather talk to them, try to find out what is their problem, maybe your kids just want to drink or is cold or wants to sleep. Otherwise, when they grow up they will directly go for candies and chocolate when there’s something wrong, and we know you that high doses of those can lead to obesity and its countless complications…

Calm your kids with some good music or a pleasant walk outside, it will do!

Samia Khoury Dietitian