- CALORIE REDUCTION - Herbal products are helpful with appetite reduction, increased metabolism or they can be used as a at blocker. Weight loss and aerobic exercise can substantially increase HDL (good cholesterol) and improve triglycerides.
- The time honored exercise endorsed by the American Heart Association is walking or jogging at least two or three miles (30 minutes) four or five times a week.
Patients that walk three miles are able to lose weight consistently more than those that walk two miles.
Use one pound hand weights for women or two pound hand weights for men. Heavier weights are not recommended in older patients because of the probability of shoulder injury. Aquatic aerobic exercises are recommended for arthritis or back pain patients .
- Being over weight is not only from excessive calories, but also from dietary imbalance.
|
- High glycemic foods are foods that have rapid absorption across the small intestine wall with rapid increase in insulin and the suppression of glucogon levels. The suppression of glucogon causes increases in bad cholesterol with adverse effects on blood pressure as well as an increase in appetite. When glucogon levels are increase lipid levels are improved. Eliminate white foods like potatoes, corn and processed flour. Use glycemic food list. CLICK HERE
- Hydrogenated vegetable oils (Trans-Fat)=bad fats such as margarine, some salad oils and processed foods contain these oils, as well as sugar or sugar by products. These have several adverse effects on weight retention and cholesterol levels and have less nutritional value than natural oils. It is always better to use naturally existing fat, such as butter or olive oil.
|
- Don't eat fried foods! High temperatures change the chemistry of the oils that contribute to obesity. Saute' foods in extra virgin oil (first cold-pressed) is high in mono-saturates which are beneficial for the blood vessels and the heart . You can not cook at high temperatures with olive oil; however, cooking with olive oil can actually remove saturated fats, as well as providing the essential (good) fats in the diet.
- Avoid consumption of large amounts of animal fats. Diets high in animal fats have been linked to breast cancer, colon cancer and possible other cancers.
I suspect high carbohydrate diets have a similar relationship. Small amounts are okay.
Good fats, such as, olive oil are beneficial and are often under utilized and can improve triglycerides (blood fats) and HDL (good cholesterol).
- DO NOT buy meats (example: hot dogs) or fat-free products as many contain sugars, such as corn syrup, natural flavoring and fructose, dextrose, glucose, which turn to FAT and stimulate hunger. Read the content as well as the Nutrition labels on all your products!
- Drink sixty-four (64) ounces of water a day. Drink eight (8) ounces of water before meals to decrease hunger. Coffee, tea and soft drinks are not included in these totals. Patients over 300 pounds generally need more than 120 ounces of water a day.
- Use minimal amount of artificial sugars and preservatives particularly MSG and nutrasweet.
- Never skip breakfast! Breakfast is the most important meal of the day for weight loss. Eat at least three or four meals a day. Balance is the key to avoidance and control of hunger. The foods pyramid below; recommended by the USDA and American Heart Association is no longer valid. I personally have had poor success with patients trying to lose weight on low fat diet, unless they have been eating a lot of greasy fried foods.
A balanced diet includes lean meat or protein, good fat and/or complex carbohydrates. (A low glycemic starch)
See new foods chart below for percentage of daily intake. |
| PROTEIN=30-50%
| Six to ten ounces a day depending on size. A good amount, about three ounces (the size of a deck of cards) but not more than 6 ounces a meal may be needed during weight loss. When eating less than 4 ounces a day many nutritional needs may not be met.
| | FAT=30% or less
| Fat has over twice as many calories by weight.
| | STARCH=40%
| Starch percentage should be adjusted to your activity level. The estimated amount varies with the individual, but for general purposes 40% seems about right for the majority.
| |
- (Continued)
All meals are important, all food groups are necessary, but a balanced diet works because you can look at your plate and quickly judge your portions. Because life is stressful and fast paced, people often eat too fast. This is complicated by the fact that people often eat out and most of those meals contain large amounts of carbohydrates: excessive starch, particularly flour.
A high protein breakfast is helpful for diabetics, over weight patients or patients on several medications and/or those taking herbal dietary supplements.
I believe the old thought that breakfast my be your most important meal may be true. For the busy person a protein breakfast often helps control their appetite thereby reducing the amount of food they consume. An egg for breakfast in the morning has the perfect balance of protein with essential fats and vitamins. A meal high in carbohydrates for breakfast is the worst possible thing to do for over weight patients. Patients lose weight faster on low fat meats than high fat meats.
- Eat a variety of proteins.
Rotate red meat (beef, pork and venison) with poultry and fish. Fish contains the necessary proteins and those that eat fish, NOT FRIED or BATTERED, lose weight quicker. Be careful of the amount of fatty type meats consumed, example: bacon, once a week may be okay.
- Starches - use whole grain foods.
These contain necessary fiber and vitamins. These should be spaced out over the day and eaten with some type of fat or protein to slow absorption. The amount of starches consumed should vary according to your level of activity. Athletes very often do well with high starch diets; whereas the obese or sluggish person should focus on restricting their intake of starch. Unfortunately this is the most difficult amount for a patient to determine. Calories or point systems are helpful initially, but then very few people can do this for a long period of time. Limit yourself to one slice of whole wheat bread initially and then adjust the amount needed for your activity. See glycemic index chart on calories and starch.
- One eight ounce of your choice dairy (low fat milk or sugar free yogurt) is optional. Sugar free whey protein, a milk extract, is an excellent source of calcium protein.
- Salt should be restricted if high blood pressure or cardiac disease is a problem.
- You should eat two (2) cups of green vegetables every day. Eat two (2) fresh whole fruits a day or eat three a day if weight is over 250. Canned fruit and fruit juice are high sources of sugar and should be minimized.
- Desserts should be reserved as a treat, and NOT eaten daily.
- A small amount (one small wineglass) of red wine daily is healthy. Weight loss slows with larger amounts of alcohol and is considered harmful. This is why daily beer drinkers have "Beer Bellies".
- Everyone should take vitamins (cold naturally processed) and chelated minerals on a daily basis. There are many nutritional benefits to specific organ systems, and my opinion is that a balanced diet still does not meet daily nutritional requirements for all.
As a general rule, cheap vitamins or minerals don't really help unless there is a severe specific deficiency.
|
Contact
Michael Nacol, MD
1229 Leander Road
Georgetown, Texas 78628
(512) 863-7440
Fax (512) 8698716
Email: nacol@tdwcinc.com
located north of Austin
in central Texas |
This web site is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Visitors to this site are advised to consult their own doctors or qualified health professionals regarding treatment of their medical problems. Neither the web site designer nor the owner of this web site takes responsibility for any possible consequences from any treatment, action or application of these supplements or preparations to any person reading or following the information on this web site.
The statements on this site have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, mitigate or prevent any disease. |
This site Designed and Maintained by
"Unlimited Thinking
Web Design"
Click Here
Visit A World of
Unlimited Thinking
Div. of MJB Internet Resources |
|
