Here is a good place to start…
Before trying anything to lose weight, it’s important to get yourself up to date with your primary care doctor or functional medicine doctor. Get all blood work, including hormone panels, done and see if everything is in good order.
If your hormones are out of balance or you do have a health issue, then you need to know how to deal with that first.
If you are balanced and have no serious health issues, other than being overweight, then we can start to work on the nutritional aspects of health.
I happen to prefer my clients get bloodwork done every 6 months to keep things in check.
The “goal foods” to keep in your home
I am a huge proponent of eating a balanced diet of mostly organic whole foods, grass-fed meats, wild-caught fish, pastured eggs, and of course lots of veggies!
I am personally not a huge fan of eating a lot of fruits when trying to lose weight, unless my clients are eating a lot of processed sugary foods, and need a healthier alternative.
So, yes, fresh fruit is a much better alternative to refined packaged sweets. When our insulin is high or is spiking, that is when we tend to store fat in our cells, which is why we try to keep our sugar intake to a minimum.
If you wish to eat less glycemic* fruits, then stick with berries and apples.
Blueberries are great as are low in sugar and high in anti-oxidants. And, a great go-to snack, apples with nut butter!
Foods to have in moderation or avoid if you have food sensitivities
Try to keep pasteurized dairy to a minimum, as it can contain hormones and other additives that can cause some inflammation for some people.
Many people have allergies or sensitivity to lactose or cannot process it due to a lack of lactase enzymes in their bodies.
So, if you are trying to lose weight make sure that if you have these sensitivities, keep it to a minimum, or find a lactose-free alternative.
From WebMD:
Lactase is an enzyme. It breaks down lactose, a sugar in milk and milk products. Some people’s bodies do not make enough lactase, so they are not able to digest milk well, which can lead to diarrhea, cramps, and gas. This is referred to as “lactose intolerance.” Taking supplemental lactase can help break down lactose.
Avoid or replace with healthier alternatives over time
If you do consume sodas or diet sodas, we do want to make sure to replace those with healthier alternatives. This can be challenging for many, but we can do baby steps if necessary.
They are high in calories, and if you are consuming them and then decide to give them up, you will see a difference and lose weight, as long as you are not replacing it with something high in sugar, such as fruit juices as they tend to convert immediately to pure glucose in the body.
You are much better off, eating the fruit as you will digest it much more slowly, and the fiber will give you a feeling of fullness.
A HEALTHIER ALTERNATIVE
courtesy of beaumont.org:
Looking for an alternative? Try a fruit and herb-infused water, which is extremely low in sugar and calories while providing you with a dose of vitamins.
From strawberries to mango to hibiscus and everything in between, keep experimenting with infused waters and you’ll find the right recipe for you.
Here are some options for you to enjoy:
Always a great idea!
Drink WATER, WATER, WATER, and more WATER! Not only will it help to fill you up, but it also has zero calories and so many other benefits.
Add a squeeze of lemon and it will burn off even more calories and help with liver drainage at the same time. Check out this great article on one of my favorite health sites Healthline.
The 7 Science-based Health Benefits of Drinking Water
Keep highly processed foods to a minimum
IF you need to eat bread, try to stick with your whole grains. Instead of white pasta, try soba noodles (try to find pure buckwheat soba).
Soba noodles are great because they cook in about 4 minutes, they are delicious, and won’t cause a huge spike in your insulin.
Try quinoa, it’s not pasta but extremely healthy and filling. The less processed the food is that you consume, the more time it will take to digest, and you will then feel more satiated.
The best protocol to follow for weight loss
Your best options:
Get a full health check before starting ANY new way of eatingEat organic whenever possibleConsume lots of veggies (all colors of the rainbow throughout the day, and try to avoid corn and potatoes due to high conversion to glucose)Grass-Fed MeatsLegumesFruit (berries and apples)Whole grains (if you need to eat Pasta or Bread)At least 8 glasses of water per day (a good rule take your weight in pounds and divide by 2 and that is how many ounces you should be drinking each day)Eat healthier fats like avocados, olive oil, coconut oil, pastured eggs, dark chocolate (at least 65%cocoa), fatty fish like mackerel, sardines, herring, and especially wild-caught salmon (avoid farmed), nuts, and chia seedsEat slowly and chew well, it helps to digest your food and you will feel full faster.
Options to eat less of or avoid:
Pure sugar (if you need to sweeten your tea or coffee, use honey, maple syrup in moderation or try xylitol, or monk fruit as low-glycemic options.)**SODAS and fruit juicesFoods that convert to glucose (white flour family of pasta, bread, cookies, cakes, pastries-anything that is packaged)DairyFast FoodEating less than 3 hours before going to sleepAlcohol (if you need anything in small amounts try red wine or sip tequila on ice mixed with mineral water and lime – and hydrate with a glass of water in between drinks). 2 drinks maximum
**The 4 Safest Sugar Substitutes and a Few to Avoid Completely
If you can follow ALL or most of the things you should do, and give up or eat less of the second list, you will likely lose fat and weight. BUT it is not easy for most people who have struggled most of their lives.
Many people I currently work with are in a position where they don’t have enough self-discipline to do all of these things at once, or they feel completely overwhelmed with how or where to start. Some are even considering surgery. I practice DEEP HEALTH coaching, which involves coaching the whole-person, a whole-life approach to health, including six primary dimensions: physical, mental, emotional, existential, relational-social, and environmental.
More importantly, if we do not need a medical professional involved, we can then work together to create a plan and take into consideration all of the above factors of deep health. We will look also look at what the goals are, their priorities, stress levels, medications, lifestyle, and so much more. I want them to experience how small, simple changes can make a huge difference and get results. It can take time, but it’s worth it.
If you are feeling overwhelmed or that you can’t do this on your own, please feel free to book a FREE consultation call with me to see if we are a good fit and, if we are, how we can create a plan that works best for you.
References:
*From the University of Sydney: “The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed, and metabolized and cause a lower and slower rise in blood glucose and, therefore insulin levels.”
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