A 45 year old mother came to see me for weight loss advice. She is always busy with her family. She gained her weight mostly after her three pregnancies. During one pregnancy over 10 years ago, she gained 80 pounds. Her cholesterol is elevated and she eats cheese daily ( saturated fat). She told me she is not active at all. A few years ago she lost 40 pounds on a low carbohydrate diet but regained the weight back once she reintroduced processed carohydrates. This person is presently 100 pounds overweight and wants to lose 100 pounds to reach the weight she was before pregnancy.
One of the problems here is that being 100 pounds overweight leads to insulin resistance. Eating processed carbohydrates ( which she says she craves) would contribute to the weight gain, tiredness, and lack of energy.
Having junk food in the house is also a trigger. I suggested eliminating the junk food from the house. If its not there- it is harder to have it available to eat.
She insisted on keeping her sugary breakfast cereal with toast and jelly or butter. So I suggested, mixing some oatmeal in the breakfast cereal and having less of the sugary breakfast cereal in an effort to wean herself from sugar addiction.
For Lunch and dinner, I suggested following the new government plate. I suggested protein as 3 ounces of chicken, meat or fish or lean dairy such as skim milk.
Carbohydrates- should be complex carbohydrates with fiber- such as 1/2 a sweet potato or 1/2 cup of brown rice.
I also suggested half the plate as fresh vegetables, because they are low in calories, low in carbohydrates and high in nutrients
Her main source of sweets and sugars are from cakes and cookies -which I suggested, portion control- a 100 calorie snack as a treat and not continuously as a result of stress eating ( which she admitted to). Fruits are a good source of 100 calories on average, and provide sweetness with fiber, to control your sugar in the blood.
This person revealed to me that she has a fatty liver- which occurs as the result of impaired insulin metabolism and overweight. It is reversible with weight loss.
Here are some other suggestions for weight control:
Greek yougurt- has twice as much protein as regular yougurt and digest slower and makes you feel more full.
cinammon in your coffe or tea or yogurt, has been shown to also stabilize blood sugar and to add taste without calories
green tea- contains antioxidants and caffeine which can curb your appetite. The catechins in green tea may help to burn abdominal fat
watermelon- in portion control, is mostly water, fills your stomach, and contains lycopene which is healthy for men’s prostate
soups such as broths- not creamy ones- when taken before an entree, can help you feel full and lessen the amount you take in from a main course.
Skim milk- is a good source of lean protein, 80 calories per 8 ounce glass, slow to digest and helps you feel full when taken as part of a meal.
Beans- are a great carbohydrate- that contain protein and are high in fiber. They are slow to digest because of their fiber and also help to stabilize blood sugar.
When foods that are processed are eaten without high fiber foods, the sugar is released into the blood quickly, causing a spike in insulin and the deposition of fat into different areas of the body. Eating high fiber foods, that are filling, such as fresh fruits, vegetables, whole grains and legumes can slow down the absorption of sugar into the blood and also make you feel full quicker on less calories than on foods without fiber.