Following my tips you will lose weight safely and easily, and most importantly, learn life long habits to help keep the weight off. Nothing we recommend is extreme,our recommendations are extremely healthy.The fact is, our 21st century diet, high in sugar salt,and saturated-fat-rich foods like cheeseburgers and fries, is killing us because it’s so drastically different from the food our ancestors ate for hundreds of thousands of years.Our ancestors diets consisted of a lot of very high fiber vegetables and fruits, some nuts, and for most, some seafood and/or very lean meat. This is the diet our human digestive systems evolved on. This is the diet we’re designed to eat. It is a popular misconception that you have to starve yourself and abandon any notion of enjoying food in order to lose weight.You can enjoy delicious foods in large, satisfying portions,and still achieve your personal weight loss goals.We promote a diet that is low in fat and high in natural, fiber rich carbohydrates.While other diets encourage poor nutrition, we promote long-term weight loss and an overall change in lifestyle that ensures long lasting good health.You should focus on daily exercise and an eating plan based on natural, whole foods like fruits, vegetables, whole grains, seafood rich in omega 3s,and limited lean meat. Within two to three weeks, high cholesterol plummets. Hypertension disappears. Many diabetics no longer need their medications. Excess weight melts away. And energy levels soar.Our health improves quickly and dramatically when we eat the foods our bodies are biologically designed to eat. What you should eat Several servings daily of whole grains, starchy vegetables beans and peas.Several servings of raw or cooked vegetables. Four or more servings of whole fruit daily.Not more than 2 servings of skimmed milk or non fat cheese.Not more than 100 grams of lean meat, daily. And remember chicken is better than meat ,and fish is better than chicken.Optimally, limit poultry to no more than one serving per week,and red meat, to no more than one serving per month.If you are a vegetarianinstead of animal protein,choose from beans, lentils,or peas. Keep away from chocolates cakes,and fried food.Keep away from fatty meats, and processed meats, like hot dogs and bacon . Drink a minimum of 6 glasses of water daily.Coffee and alcoholic beverages in moderation.Limit the consumption of oils, to no more than one teaspoon per 1000 calories consumed.Avoid animal fats.Avoid added salt,and highly salted,pickled and smoked foods. Exercise The benefits of exercise are enormous.You will lose weight, get fit, and achieve optimal health. You’ll look and feel healthier, happier, and younger.Even a simple half hour walk,daily is highly beneficial.
Weight Issues Nobody Talks About
Because I am a registered dietitian/nutritionist with a passion for good living I get annoyed with the general misconception surrounding weight issues. For example, in order to maintain a healthy weight one has to deprive themselves of the important experience of food, by eating unpalatable meals. Another misconception (promoted by the latest reality shows) has individuals working out 8 hours/day doing extremely rigorous exercises. I cannot exclude the commercials pushing exercise equipment or pills and supplements to miraculously melt fat away.
When will we realize there are no shortcuts and quick fixes?
These are some misconceptions:
If you need to lose weight you should try a juice fast. A juice or any liquid as sole nourishment will show up as pounds lost on the scale but in actuality water and muscle loss results not fat loss. In addition, not being able to continue these fasts the pounds lost once again appear on the scale. Your effort, time and of course motivation are negatively affected, so what was gained? Fasting has been around for centuries and is a part of some religious holidays. Occasional withdrawals of solid food where you limit your daily intake to juices do have some benefit. An occasional total fast also can have some benefits however the body reacts to these regimens. When there is no energy coming into the body, in the form of food, the brain sends the message to make fat. This fat compensates for the energy the body needs. Long-term effects create muscle wasting.
Another misconception: If you need to lose weight eliminate carbohydrates. There are simple and complex carbohydrates. Simple carbohydrates that are in soda, cookies, candy and lots of packaged foods, lack fiber and do not create fullness. Complex carbohydrates in fruit, vegetables and grains contain fiber, vitamins and minerals that the body needs. Dairy products are also considered complex carbohydrates.
Misconception: If you need to lose weight eliminate fats. There are four types of fats: Trans, saturated, polyunsaturated and monounsaturated. Trans fats are harmful and should be eliminated. The government has new regulations banning trans fats from foods. Saturated fats are contained in animal products, and those animal products also have beneficial protein, vitamins and minerals, therefore it is important to provide protein to your diet. Polyunsaturated and monounsaturated fats are important sources of fats for our brain, skin and our organs. They are necessary: inadequate amounts of fat can cause hair loss, and dry skin conditions.
Misconception: If you need to lose weight limit calories to 1000 calories or less per day. We are individuals and therefore the daily calorie amount is calculated using many values. Knowing that correct amount might be the difference between success and failure. This amount also changes with weight loss and plateaus so the calorie amount needs to be recalculated as time goes on.
Misconception: When discussing exercise not everyone can program themselves to go to the gym and engage in weight training or aerobic classes. Not everyone can afford a gym membership. I know many patients that do yoga or go out dancing and have made changes in their bodies. Incorporating walking and using stairs into your work day might be enough of a change to drop unnecessary pounds. Not everyone can jog or run. Many injuries as well as heat exhaustion, dehydration and heart attacks have resulted from going out to do a race without proper training. I have seen too many people become weekend warriors to end up completely eliminating all exercise because of overuse injuries.
I have patients that achieve successful weight loss and no longer need medication for hypertension, diabetes, hypercholesteremia, hypertryglyceridia by creating a food beverage and exercise regimen which is working for them. Creating an individual customized plan based on individual food preferences, budget and lifestyle is the gold standard of what I can accomplish.
Education on how to assess what we put in our bodies and how we help or hurt ourselves to digest and use those nutrients will help determine how healthy we are. How many times do you read nutrition ingredient labels? Do you recognize those ingredients? Do you understand why they are included?
The food groups exist for a valid reason. Eliminating even one will deprive your body of essential nutrients. Vitamins and minerals with unique qualities to provide the body with an important ingredient for good health. An additional quality that food provides is taking time out to take care of our nourishment. Where is the satisfaction and visual appreciation of looking at attractive meals; have you taken the time to prepare this yourself or has someone else devoted their time and effort? Are you sitting in a restaurant and paying for that meal? How can the satisfaction of sharing meals with those we care about or the time spent chewing, tasting and smelling what we will consume compare with a liquid meal?
We are in such a hurry that we do not question what we read or hear in the media. We do not question who is giving advice or their credentials. We do not question why there are so many products that do not spoil.
We are so fortunate to have true credentialed leaders in the field of nutrition and exercise. These are the only sources to rely on for information. My association the Academy of Nutrition and Dietetics was founded to educate on nutrition and health. Sources such as the Mayo Clinic, Cleveland Clinic have devoted time and money for research for decades. Professionals that have spent years studying how the body works, and why diseases occur are the best sources to seek counseling from.
What is Dukan Diet and its side-effects?
This article gives pertinent information about Dukan Diet and its side-effects
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Pierre Dukan, a French doctor and nutritionist, challenged with the case of obesity started to look for alternative ways in curing the illness. After 20 years of thorough research he published in the year 2000, a book called, “Je ne sais pas maigrir” or translated as, “I don’t know how to get slimmer.” It gained the best-seller in France after a year it has been published.
It was made a hit in UK when Kate Middleton, now the duchess of Cambridge, tried the Dukan Diet before her marriage to the beloved Prince William, she reportedly claimed a loss of two dress sizes. It also allegedly claimed to help five million French. The book is also gaining fame in the US in the year 2011 when actress/singer, Jennifer Lopez, lost pounds after her pregnancy by following this diet.
Dukan Diet: What is it? How does this work?
Dukan Diet is similar to the famous Atkins diet. Atkins and Dukan are much alike in terms of non-intake of carbs initially and do not require portion control or counting calorie consumptions. In Atkins, it requires net carbohydrate intakes and unlike Dukan, it suggests a daily intake of oats, increase water consumption and 20 minutes of everyday brisk walking. Dukan Diet adopts four phases namely: Attack, Cruise, Consolidation and Stabilization.
Four Phases of the Dukan Diet
Attack: In this starter phase, the dieter is only allowed take protein rich foods that are exquisitely low in fat. Dr. Dukan provided 72-item list of foods to be eaten, it excludes pork, lamb, poultry products and cheeses. Food should always be cooked but without adding any fat to it, it best to cook in grilling or roasting. It also requires you to eat 1 ½ tbsp. oat bran & 1.5 liters of water per day. This phase should be followed around 2-7 days or more. Results from this initial phase within 5 days may result in 4-7 lbs. loss. This phase promotes quick loss of weight since it is strictly based on a protein-only diet.
Cruise: Cruise, the second to the fourth phase of the Dukan diet scheme. During this phase dieters who were only allowed to eat protein-only foods can now alternate a 28-items of non-starchy vegetables. They may take attack phase diet for today and take non-starchy veggie diet for tomorrow, and so this phase must go on by alternating these two types of diet each day. This phase may last long enough as much as you want by reaching your desired weight and assuring 2 pounds per week loss.
Consolidation: As one achieves the desired weight, one has to go the next phase called Consolidation, this is the maintenance phase of this diet scheme where you have to prevent putting back excess pounds. The plan in this phase is less strict compared to the first two phases. During this phase you are permitted to eat protein-only and veggie diet along with a piece of low-sugar fruit, 2 slices of whole grain bread and a portion of hard cheese. In this phase you are allowed to have 1-2 serving of starchy foods and one celebration meal per week. The phase of consolidation does not expect to loss off pounds but rather it is steadily the maintenance process.
Stabilization: Stabilization is the final phase and a life-long phase of the diet scheme. In here maintenance of the life-changing diet may be a challenging and tempting. During this portion of the scheme, one is already permitted to allow any food intake that a person wants and by also sticking to the diet rule in the consolidation phase. As Pierre Dukan suggest, that staying on the phase 1 rule once a week and eat whatever you like for the rest of the week lowers the chances of regaining weight.
Pros and Cons of Dukan Diet
Pros: The fast results of this diet scheme is beneficially rewarding and motivating. It allows you to have protein and veggie meal plan diets and does not require you to count off your calorie intakes.
Cons: It is highly restrictive and can exclude healthy foods. Dieters can experience side-effects such as symptoms of headaches, nausea, lethargy, irritable and loss of concentration. Dieters may acquire halitosis (bad breath), metallic tasting mouth and strong smell in their urines. For those people who have problems with their kidneys and liver are not advised to follow this diet plan. It is not also recommended for pregnant and nursing mothers.
Views and Opinions by Health Experts on the Dukan Diet
There are lots of critics in this diet plan. Due to the restrictive type scheme of this diet, some fruits, grains and nuts which are healthy and have high amounts of vitamins and minerals that are vital to the nutrition of the body are eliminated. Keri Gans of American Dietetic Association, said that the lost amount of multivitamins that should be acquired from those restricted foods are not compensated in the Dukan diet. Experts have also criticized that experiencing such side-effects may not be healthy at all.