When I was in nutrition school, we studied over 100 different diet theories. The consensus is that all diets work if you work the diet. The best diet to lose weight and keep it off works and so does any eating plan that reduces calories and/or carbs. That being said, everyone is different in how their body reacts to different diets. If you want to lose weight, you don’t have to weigh or measure your food if you are eating the right types of food.
Carbs or No Carbs?
If you want to lose weight AND get healthy, you don’t want to eliminate carbohydrates as many Atkins type plans will tell you. You will want to eat slow carbs. They are the type that don’t spike your blood sugar like low glycemic fruits (berries are best) and vegetables. Plant based carbs contain fiber and phytochemicals that can have powerful anti-cancer effects. The idea is to choose the most colorful foods you can for the greatest benefit.
Starchy vegetables are not a good choice as they raise blood sugar. These are pasta (sorry!), bread, rice, grains. Anything in your kitchen pantry that comes in a box or most cans, should go directly in the garbage. All processed foods contain hidden sugars that will absolutely ruin your weight loss efforts.
Ideally, 65-75% of your plate should be vegetables. The balance of your plate should contain good quality fats (think avocado, olive oil, coconut oil) and lean protein.
Resistant starch does not spike blood sugar and improves insulin sensitivity. These are pre-biotics and they fertilize all the good bugs in your gut. You can get a good dose from dandelion greens added to your salad. Bananas, onions, leeks and garlic are also good pre-biotics. Adding these to your diet help decrease fat mass and helps lower triglycerides and cholesterol levels.
Plan or No Plan?
Some of us need a very well laid out diet. Others, not so much. We do better when we just know what types of food we should stay away from. Please consult your doctor before starting any diet program.
Years ago, I heard one of my instructors say that we are a nation of overweight people but, we are nutritionally starving! When we eat the typical American diet, we lack important nutrients, vitamins, and minerals that keep us satiated. If you don’t feel satisfied after a meal, you keep on eating. Satisfaction comes when the body is receiving what it needs.
The most nutritionally sound program I have found for losing weight is near and dear to my heart. It is with a company called Metagenics. I did a 6 week cleanse a few years ago with their UltraClear product. It literally changed my life. More on that story in a future blog….
Metagenics manufactures the finest supplements and medical food in the cleanest laboratory you will ever see. They have a program for weight loss that is called Healthy Transformation. It offers targeted nutritional support with a high protein shake mix, ready to eat bar, and a veggie soup. This plan also recommends a high protein, phytonutrient-dense food plan that includes low-glycemic-load carbohydrates and includes 3 meals and 2 snacks daily.
The plan comes with advanced nutrition packets of omega 3’s and essential vitamins, minerals, a probiotic to support digestive and immune health and a fiber supplement to keep you regular. This weight loss program was developed to facilitate the loss of unhealthy fat while maintaining healthy lean muscle tissue. You can find it here:
You will be supported every step of the way with my personal email to assist you in your journey.
A guide is provided with this plan and includes a daily diary to note how you’re feeling. Making these notes may help you see what triggers your emotional eating to adopt alternative responses. Meditation is highly suggested and my favorite free app for this is called Breethe.
It is highly recommended that you get 10,000 steps in daily. If you have been inactive, set a goal for 5,000 steps to begin and gradually build up. Please get your healthcare providers approval before beginning an exercise program.
An optimal program would be to add in resistance training. Don’t forget to stretch gently before and after exercise to improve flexibility and aid in muscle recovery. Please get your healthcare providers approval before beginning a diet and exercise program.
As I said previously, the top 10 diets that work, “the lose weight fast diet”, “the best diet to lose belly fat”, the “I need to lose weight now diet”, they all work! The question is…how important is it to you to improve your health at the same time and develop good lifetime habits?
Many popular diets offer pre-made highly processed food that is full of ingredients you can’t pronounce. Eating whole foods that traveled a short distance between the farm and your fork is the ideal way to be good to yourself.
As a healthcare practitioner, I suggest you use a journal to write about anything that comes to mind in your journey to better health. It is therapeutic and can be eye opening to discover why you gained the weight. This will be extremely valuable in your quest to keep the weight off.
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