Discovery Health Channel Research and Reviews Site

1. 

   Alexandra O
   March 10th, 2010 - 06:14

   I was never an advocate of the low carb diet just because, like any other diet, the body tends to rebound the weight (plus a few pounds more) once the person resumes a regular diet. However, my advice ,after losing 8 pounds in a month, isn’t very hard to swallow, it’s actually incredibly easy and enjoyable! There is a reason why the food pyramid has been a long standing reference for physicians and nutritionists alike- the body responds to proper nutirtion and portions by shedding unecessary weight! (I apologize for the typos in advance)

   First, always base your meals off of vegetable and low glycemic fruits – low carb fruits have a high ratio of good carbs, vitamins, mineral and oftentimes fiber – berries are always a good choice. Although fruits are healthy, low cal plants, they often contain a bunch of sugar- natural or not, if you body is overloaded by sugar it will contribute to belly fat, so try to limit to 2-3 servings per day. Servings vary per fruit so you may have to read labels/ do research. If you must continue your low carb lifestyle and you’ve found that it works non- starchy veggies are often considered free foods in their raw state so you can eat a ton of this stuff without the guilt! I’m particularly fond of raw carrots with garlic hummus as a snack.

   It is common for americans to base their meals around meats- which is incredibly detrimental not only to weight loss but cholesterol levels and blood pressure as well. The meat should be your side dish and should not exceed the size of the palm of your hand (approx 4 oz) no more than twice a day. Limit your consumption of pork and red meat, which contain the most fat. If you must eat red meat, try to limit to twice and week and keep it lean (burgers 90/10 or 80/20 meat/ fat ratio) and lean meats like top round. ALWAYS trim off the fat! It may make your meal tastier but those extra lipids won’t help your cause. Never, ever consume processed meats like sausage, hot dogs and cold cuts- all the assumptions you’ve made about them are probably true. Even if processed meats are kosher they still contain some sort of filler and sodium.

   Try to add more fish to your diet, but be careful! Some fish such as tuna steaks, red snapper etc contain mercury and farm-raised fish such as salmon can contain PCBs which are detrimental to reproductive health-so do your research. Other good proteins include egg whites, almonds and walnuts (limit these- they contain good fats but are still fats none-the-less), flax seed which, like fish, contain a large amount of beneficial omega- 3’s and beans.

   On to the dreaded subject of carbs. Believe it or not, carbs can actually help you lose weight – you just have to know which ones to eat! Complex carbs actually require a bunch of fat- burning energy to break down and also aid in keeping blood sugar levels stable allowing you to feel fuller much longer! Complex carbs also contain filling fiber which not only make you feel full so you eat less, they help food pass through the body fast as well.You have undoubtedly eliminated refined, bleached flours, pastas and sugary cereals from your diet which is great! The normal human must consume 7- 11 servings of complex carbs in order to be sufficiently fueled each day. Good examples of weight blasting carbs include – oatmeal, barley, quinoa, brown rice, wheat pasta, wheat bread, couscous etc. Watch out for Granola however, which can contains tons of oils, sugary fruits and sugar in general- they are usually high calorie foods. Remember, never buy anything that says just “wheat” in order for something to be complex the label must contain “whole wheat.”

   Things to limit from your new lifestyle include refined sugars- if you must sweeten your beverages use either sugar in the raw or honey. Artificial sweeteners such as splenda and sweet and low are processed and as such the body doesn’t recognize these chemicals and actually reacts by releasing the substance cortisol, a stress hormone that contributes to belly fat. Artificial sweeteners actually dull to taste buds too, making you crave even more sugary foods.

   Also limit your consumption of dairy and if you must have milk, drink only skim. 2-3 servings a day is more than enough- good dairy includes cottage cheese, skim milk, low fat cheeses like mozzarella and cheddar and fat free, low sugar yogurts (plain yogurts with fresh berries are preferable).

   When cooking with oil never use lard, butter or veggie oil- they all contain nasty, fatty trans fats! Never deep fry anything, one serving of oil should be enough for a meal. Great oils to use on a daily basis include olive oil, canola oil, peanut oil, sunflower oil, walnut oil and the like. When baking, natural apple sauce makes a great replacement for fattening oil.

   As far as beverages go, try to limit your consumption of caffeine and alcohol. Eliminate fruit juices and sodas which almost always contain tons of sugar and leave you dehydrated and craving more sugary substances!

   In large quantities, caffeine can actually cause your body to react to it’s acidity by producing fat to protect your cells membranes! 2 cups per day is more than enough and if you must have a sweet treat, flavored coffees with skim milk make a perfect alternative. Alcohol contains empty calories but lets face it, if you’re of age and not straight edge it’s hard to avoid. The key is to consume in moderation! The best alcohol, and most beneficial is red wine, a glass a day is actually good for you. Hard alcohols and beers contribute to high blood pressure and belly fat, so limit your intake. Herbal teas like peppermint tea actually aid in digestion and don’t forget to drink water! Much of your weight can actually be due to water retention, so remember to drink at least 96 oz per day, more if you’re working out, which leads me to my next subject- exercise.

   This is a no brainer but a lot of people forget that exercise can actually help your metabolism. If you aren’t exercising at least 3-4 times a week for 45 min periods your weight loss plan will most likely plateau. Incorporate both cardio such as biking, running etc with resistance training such as exercise bands and weights for maximum benefits- don’t worry if you aren’t eating a ton of protein you shouldn’t bulk up.

   Okay, now that I’ve written a novel here is a sample of my typical day- remember, never eat to to the point where you feel stuffed and 5-6 small portions a day will ensure weight loss and it’s definitely OKAY to treat yourself once a week, just don’t go overboard!

   Breakfast- 1/2 cup pearled barley with 1/4 cup frozen blueberries, 1/4 diced banana and a tsp of walnuts. 1 glass of water and a cup of coffee with skim milk and sugar-free vanilla flavor

   snack- carrots and hummus, glass of water

   lunch- grilled chicken, 2 cups of lettuce with cucumbers and tomatoes and 2 tbs of Newmans Own Light Balsamic Dressing, 1/4 cup strawberries and a slice of whole wheat bread, club soda

   Snack- Kashi Trail Mix Bar

   Dinner- 4 oz grilled salmon, 1 cup of string beans of olive oil and garlic, 1/2 cup sweet potato and a glass of wine- follow with water!

   snack (if necessary) bowl of fresh berries with flax seed and almond milk.

   Get at least 8 hrs of sleep, exercise and drink water, I can’t stress that enough. Hopefully this helps! It gets way easier I promise just follow a few simples rules- no processed foods, more raw produce, NO sugar, limit your dairy, drink water and most importantly – drink water! Losing weight isnt easy, but keeping weight off is worth the effort- this is a lifestyle change, not a diet, and I promise you that the benefits will be apparent- just be patient! If you have any questions don’t hesistate to ask!

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