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Wellness -
Weight Loss
Dr. Counts Weight Loss Plan:
Basics:
- EXERCISE on a daily basis or a minimum of 3-4 times a week. Aerobic exercise for 30 - 40 minutes daily, depending on your workout. Weight training three times a week. Yoga or stretching prior to or between set of exercises.
- DRINK 4-6 GLASSES OF PURE WATER EACH DAY. (Know
your water source!)
- REDUCE caloric intake and watch it closely by counting calories. Each gram of protein=4 cals, fat=9 cals, and carbohydrates=4 cals). If you decrease the number of calories by 500 (per day) x 7 days = 3,500 calories/week = - 1 lb. fat/week.
- BALANCE each meal with moderate amount of Protein, monounsaturated Fat and moderate amounts Carbohydrates (whole grains, fruits and vegetables).
- Total Calories: Try to consume between 1500 - 1800 calories per day. Balancing each meal helps decrease
cravings and choose healthy foods. For example 1 lb of fish = 400 calories while 1 lb of pastries (muffins pasta, bread, cookies,
baked goods) = 2,000 calories.
- High Protein: Try to consume high amounts of low fat protein. Low fat sources of protein (fish, fowl, tofu,
soy protein, or protein drinks). When you exercise routinely, your body needs protein to repair tissue and build muscle. If you
exercise daily, you need 1.0% x your lean body weight in grams of protein per day. If you exercise 3 x week, you need 0.6% x your
lean body weight in grams of protein per day. If you are diabetic, you should limit protein to 0.5% x your lean body mass per day.
If you feel the need for more protein, try protein powder shakes using 1% soy milk, skim milk or water, plain or with a frozen
banana.
- Protein Sources:
Buffalo, Canadian bacon, chicken, turkey breast (sliced smoked turkey), egg Beaters, fish (smoked salmon, tuna,
halibut, cod, sardines), protein drinks/shakes, and skim milk cottage cheese.
Protein powder: Look for soy protein or Whey Protein Isolate (i.e. The Ultimate Whey Designer Protein -
Lactose-Free - by Next Nutrition, Inc. (23 grams of protein and 100 calories) is available at GNC shops or go to
www.nutritionexpress.com, (800-338-7979).
Tuna: Good sources from www.tunaguys.net (line caught and has no mercury)
and/or low mercury brands (King of the Sea and Coastal Albacore).
Buffalo: Filet or jerky (Jerky from www.TheBuffaloGuys.com is texturized
with 9 grams protein and 1 gram of fat.
Protein Bars: “The Natural Bar” The Natural Bar and LaraBar are an all natural, vegan, and gluten free.
- Moderate to Low Fat: Fat consumption should be less than 30 grams (less than 20 grams ideally) per day.
Remember it takes fat to make fat. Choose foods with monounsaturated fats or omega 3 fatty acids.
- Moderate Carbohydrates: Consume more complex carbohydrates as opposed to simple carbohydrates
(“white” foods, i.e. breads, pasta, rice, etc). Also be aware of a foods glycemic index (how quickly and how high your
blood sugar raises after you eat those foods) and avoid foods with a high glycemic index. See
www.glycemicindex.com.
- Antioxidants: “Eat the rainbow”- Choose fruits and vegetables with color for antioxidants which may help prevent cancer and boost immunity.
Avoid:
- Avoid saturated fats found in pork and pork products, red meat (hamburger and hamburger products) and lamb.
- Avoid Oils - all types (including mayonnaise, butter, etc. = 100 calories per tablespoon).
- If you must, have oil in small amounts, use Spectrum Brand Spray/olive oil for stir fried foods, or monounsaturated oils (i.e. canola oil, extra virgin olive oil, tea oil or rice oil).
- Avoid high-fat dairy products. Avoid anything but skim milk and 1% milk fat products and cheeses. Opt for low fat cheeses (cottage cheese) and soy cheese.
- Avoid junk foods and fast foods; Mexican food; Oriental stir fry.
- Avoid eggs; use egg whites or Egg Beaters for omelets or baking purposes. (if your cholesterol level is elevated) (3 yolks per week).
- Avoid high fat desserts. Suggestions are whole fruits.
- Avoid foods that begin with “p”or “white foods”- pasta, pastries, pizza, pop, popcorn, pork, potato chips (and dips),
pre-packaged foods etc. Exception: vegetables such as sweet potatoes, peas that are prepared al dente. Avoid empty calories.
This includes, alcohol, soda, sweets, fruit juices, anything with high fructose corn syrup.
Summary:
- The basic idea is to become a white meat vegetarian: fish or fowl, baked, broiled, or charbroiled (NO FRIED FOODS); fresh fruit and vegetables, skim milk dairy products and whole grains. If
you must indulge, try fine chocolate from www.vitalchoice.com
or www.scharffenberger.com.
- Realize you need insoluble fiber (i.e. Kellogg’s All Bran or Fiber One) on a daily basis. This is not the same as soluble fiber (i.e. oat bran), which can lower cholesterol but doesn’t help regulate bowel movements. Prunes (Sunsweet brand) provide fiber - try to eat 8 to 10 each day (microwave 20 seconds - can eat at night for a snack).
- Take vitamin and mineral supplements each day. The preferred vitamin source is
LifePak vitamins by Pharmanex. The recommended dosage is twice a day, but once a day is permissible. LifePak Vitamins are available for sale in our office.
- Try to take garlic and ginger (each day if you can) for general tonic effect. Take as an
herbal supplement and/or try to cook with both if possible.
- Season foods with Fresh herbs – e.g. garlic, peppers, chilies (preferred), Molly McButter or Butter Buds as butter substitute, Mrs. Dash as salt substitute, Spike - seasoning for cooking, and
Jet Fuel as a dressing alternative.
Try to add low fat soy products to your diet (i.e. 1% soy milk, soy protein, tofu).
Suggested Reading:
- Calorie Fat & Carbohydrate Counter – by Allan Borushek, Nutritionist. See
www.calorieking.com.
- Eat, Drink & Be Healthy – The Harvard Medical School guide to Healthy Eating. – Walter C. Willett,
M.D.
- The Protein Counter – by Anette B. Natow, Ph.D, R.D. & Jo-Ann Heslin, M.A., R.D.
- The South Beach Diet – Arthur Agatston
- Super Foods Rx – Steven Pratt, MD at www.superfoodsrx.com
Suggested Websites:
For recommendations on choosing foods that are better for you see our Diet Evaluation page and for information on nutritional facts see our
Nutrition page.
Wellness Topics:
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