A 60 year old patient of mine has been losing 2-3 pounds every two to three weeks by portion control and exercise. SHe keeps a written log of her calorie intake and her exercise. Once every two week we review her progress. SHe has lost 11 pounds in 6 weeks since july 29, 2015. SHe remarks that her clothes are looser and she can feel the weight loss by the ease in which she can get into her clothes.
Her committment to the program by documenting her intake and her exercise is one of the main reasons for her success.
For free, myfitnesspal.com enables the user to log in the number of calories they are eating. It can be used for weight loss and you can print out your results and review them with your health care professional
I have had several people bring me their results, and we are able to fine tune their eating habits and make recommendations based on their printouts.
You can also log in your activity and water.
Summaries include, calories from carbohydrates, protein, fat and amount of sodium in the diet.
A follow up of a 10 year old in my practice revealed that constipation was the cause of her bellyaches. On miralax, she had bowel movements daily and her three times daily belly aches were completely resolved. Mom asked if there was an Over the counter fiber supplement her daughter can have. Here were my nutritional recommendations:
Minimize the milk and cheese intake, as they contain no fiber to help constipation and the casein part of cows milk, slows down digestion- almost bringing it to a grinding halt.
Use soy and almond milk instead if you want milk substitutes.
Increase your intake of insoluble fiber- from fresh fruits, peas, lentils, beans
Insoluble fiber, helps increase the transit time of your stool and keeps it moving along the intestinal tract.
A patient of mine who is over 100 pounds overweight for her height had a few blood tests abnormalities that suggest the progression to diabetes may be occurring. Her fasting blood sugar was above 100 ( hers was 150).
Fasting insulin level was 36 ( normal is less than 24). This means her body is pumping out more insulin due to resistance to insulin from overweight. This is also reflected in the high fasting blood sugar. The body is not able to metabolize the sugar in the diet
The treatment for this is to lose weight and make better food choices. High fiber in the diet will help slow down the absorption of sugar into the blood and may help decrease the blood sugar after a meal
Less processed foods is important, since they convert to blood sugar rapidly and are low in fiber as well.
The third abnormality that is seen in patients who have trouble with insulin and blood sugar is elevated liver enzymes since the body converts sugar into fat in the liver. The fat surrounds the liver, and causes inflammation around the liver as well. It can be corrected with weight loss and the good choices mentioned above
Eating fresh fruits and vegetables, and whole grains are a great way to get more fiber into the diet. Try to stick to the number of calories a day that is recommended for weight control or 500 calories less a day if you want to lose weight
500 calories less a day can be achieved by decreasing intake of sugary foods, processed foods such as buns, breads, sweet desserts.
This week I saw a new onset of type one Diabetes in a 37 year old otherwise healthy for height and weight male. His sister also became diabetic at the same age. I felt bad for him, having to count carbs and give himself shots of insulin.
Kudos for him, thanks to apps, and his diligence, he is documenting all he eats, and how much insulin he takes and his blood sugars. He is doing a wonderful job and off to a good start. Thats an example of technology to our advantage
I was able to tell him how many calories he needed in a day and to break them down into 30% protein, 30% fat and 40% as carbs with emphasis on complex carbs and high fiber instead of simple sugars
High fiber slows down the absorption of glucose and helps regulate blood sugar better. It may decrease his need for insulin in the long run.