Does a Low Fat, Low Carb Diet Work?

Does a Low Fat, Low Carb Diet Work?

Macronutrient Pie Chart 

 

Maybe.   It depends.   Not really.
In theory, it works. In reality, not usually.
Why?
Many of us don’t know how many calories we burn each day during our normal routine. To find out approximately how many calories you burn, please visit Map My Walk. This information will give you an estimate of how many calories you should be eating to gain, maintain or lose weight.
Very often we underestimate the calories in our food and drinks.
Yes, drinks have calories.
We don’t count the calories in salad dressings, snacks, oils used for cooking, butter on the bread, and so on.

For this exercise, let’s assume that you consume 2,000 calories a day and burn 2,000 calories a day. You should maintain weight. If you burn more than 2,000 calories but eat 2,000 calories, you should lose weight. How many calories in a pound of fat? The best answer is 3,500. So, in theory, you must burn an extra 3,500 calories for each pound you want to lose.

The fact is, when you change one thing, other things change too. How we absorb nutrients from our food and how we use them or store them depends on so many things like quality of sleep, amount and type of exercise, hormones, stress, etc.

Life just doesn’t follow a strict plan.

The kinds of calories you eat really matters.

An average of 30% of our calories should come from fats, 30% from proteins and 40% from carbohydrates to maintain weight. An average of 20% of our calories should come from fats, 40% from proteins, and 40% from carbohydrates to lose weight.  Less than 10% of our fats should be from unsaturated fats except for omega-3 fish oils. Keep in mind, each gram of fat is 9 calories, each gram of protein is 4 calories and each gram of carbohydrates is 4 calories.

Fats, carbohydrates, and proteins are all necessary for the body to function properly. Cutting out or severely limiting one group is not healthy. The best way to lose weight is to make sure that all the calories you eat are nutritionally dense. The best way to see what percentage of protein, carbohydrates, and fats you’re eating (and drinking) is to use a Food Journal. Get an overview of a whole week to see what is right and what needs improvement. 

Good Luck! And let me know how you’re doing. 

 

 

 

 

 

 

Are You Still Hoping For Your Beach Body?

Summer is right around the corner!

We’re looking forward to warm weather, summer gardens, barbecues, and beaches! Will you be ready?

  • Can you possibly have a beach body by the 4th of July?

  • How committed are you? Do you know the fastest and safest way to lose weight?

  • Are you willing to change your habits for 60 days?

  • How much weight do you need to lose?

Don’t make wishes! I wish I could lose 20 lbs. – when you need to lose 50 lbs.

Check your BMI (Body Mass Index) to find out your healthy weight range – even if the amount of weight you need to lose seems impossible, or you think it’s too much, or you haven’t weighed so little since you were 6 years old.

It’s OK.      It’s do-able.      It’s your goal weight.

How Committed Are You?

Are you wishing and dreaming? Are you ready to take on the challenge? Every marathon runner sees themselves crossing the finish line even before they start the race. They plan, they train, and they see it through. Set your goal and make your plan. We all know that sometimes life gets in the way of the best plan. Success happens sooner with a written planIf you fall off the plan for a day, you’ll know where to pick up again. Don’t give up!

Do You Know the Fastest and Safest Way to Lose Weight?

You can cut calories if you feed your body with nutritionally-balanced, high-quality foods. Get rid of temptations. Throw the unhealthy, high-fat foods away. Empty your pantry and refrigerator. Avoid the routines that entice you to eat or drink the calories that you know are unhealthy and fattening. Plan your meals and snacks so that you always have foods that will feed your body. Check ingredients on any “diet” foods – Are they filled with artificial ingredients? Do they have fillers and preservatives? Will these foods give your body the nutrition it needs to be healthy even if you eat them for the rest of your life? Is the plan you choose going to fit into your lifestyle? So many questions! Our 30-Day Cleansing & Fat Burning System is a fast, easy, and safe way to help you lose weight in a healthy way with high-quality, all-natural ingredients that will make you feel fantastic while you’re achieving your goal.

Are You Willing to Change Your Habits for 60 Days? 

Most experts agree that it takes about 30 days to change a habit and then another 30 days to “set”. As you slim down, get more energy, and feel great in the first 30 days, the second 30 days is so easy. You’ll want to keep going until you reach your goal and maintain it forever!

We have so many success stories to share with you and more people share their successes with us every day.

This is YOUR TIME TO SHINE. Let’s get started!

Take your measurements. Take your “before” picture. Post your goal and your plan on the refrigerator. Get a “buddy” or a supportive person if you can. (You can always call us, we coach and support everyone on our program 24/7). 

Banish the excuses! You are not too old, too fat, too busy – it’s not too hard and doesn’t take too long.

You are worth it, you deserve it, and YOU CAN DO IT!

If you are in the Savannah, Georgia area – stop in to see us! Regency Executive Plaza, 315 Commercial Drive, Suite A7, Savannah, GA 31406. If you are anywhere in the United States, Puerto Rico, Canada, Mexico, Columbia, Australia, New Zealand, Malaysia, Indonesia, Singapore, Hong Kong, Taiwan, United Kingdom, Netherlands, and Ireland – just giv us a call! 912-380-3199

 

 

Self-Care & Spiritual Wellness are Keys for Battling Cancer by Scott Sanders

While this article is a little off-topic for a weight loss blog – it’s an important message. I was approached by Scott Sanders of Cancerwell.org to help get his message out. When I asked him what his motivation was for this very altruistic career, he said, “Seeing loved ones suffer during cancer treatment is heartbreaking. I have lost close friends to cancer, and that is why I have made it my mission to gather inform and share what I know, so that people will be educat ed.” 

Receiving a cancer diagnosis changes your world.  Your perspective alters radically, and now everything is viewed through a lens tinted by the illness.  With some thoughtful self-care and wellness strategies, you can keep a positive outlook and improve your quality of life.

A heavy toll

Cancer and cancer treatments can be a significant burden on a patient’s body.  You may experience vomiting, pain, exhaustion, and chills from radiation, along with the more aesthetic concerns of scars and hair loss.  However, the effects of cancer are more than physical.  Angie’s List explains there can also be tremendous mental side effects from cancer.   You may suffer with depression, anxiety, insomnia, and feelings of abandonment.  In fact, one in three cancer patients develops a mental health concern.  Sometimes relationships become damaged, and sometimes patients feel such despair they either actively commit suicide or passively do so by discontinuing treatment.  Without appropriate care and intervention, your outlook on life can decline and your overall well-being suffers.  It’s vital to engage in a self-care plan and pursue spiritual wellness.

What is spiritual wellness? 

Your spiritual wellness relates to your personal values, beliefs, and how you view your purpose in life.  Many cancer patients seek spiritual wellness as a part of their journey to help navigate the uncertainties and difficulties they face.  For some, spiritual wellness is pursued through their home church, and some look to a new faith organization.  Some people find help in meditation and nature.  It’s important to find a healthy manner to engage your spiritual side, whatever direction that may be.

Treating your soul

Participating in a spiritual wellness program is vital to your quality of life.  According to some studies, many of those who survive cancer receive important benefits from relying on their spiritual and religious beliefs.  They gain insights regarding purpose and the meaning of their experiences, cope better with the journey, and struggle less with life and death matters.  Those engaged in spiritual wellness can feel more hopeful and at peace with their circumstances. 

What is self-care?

As explained by Psych Central, self-care activities are tasks you choose to participate in that encourage your mental, emotional and physical health.  Self-care works in conjunction with your spiritual wellness, helping you to keep a positive outlook on life and helping you to feel better and improve your quality of life.  Your self-care should include things like proper nutrition, sufficient sleep, recreation, physical exercise, and relaxation.

Self-care and daily choices

It’s important to tend to your physical and mental needs, engaging in a self-care program that promotes a full and balanced life.  Self-care is highly personal, and the components for self-care when battling illness aren’t really different from other self-care programs.  It’s a matter of living a lifestyle that encourages your wellness, and everyone must find healthy ways to take care of themselves and gauge activities in accordance with circumstances.  Right now your self-care plan may look a little different from how it will look in a year, or how it looked a couple of years ago.  Tailor it to your current situation and make adjustments as needed.  

Evaluate 

Consider the following points when evaluating your lifestyle and look for ways to improve your self-care on a daily basis:

Rest.  Your treatment and illness can be draining.  It’s important to ensure you are getting sufficient rest and sleep.

Drink water.  Keep a bottle with you if you find you aren’t consuming enough of this basic element.

Say “no.”  Don’t overcommit yourself.  If there was ever a time you should feel okay bowing out of obligations and requests, it’s now.

Find space.  When you do need to attend obligations and events, find a quiet place for retreat as soon as you get there.  That way, if things become too much or you need a moment, you know where you can find it. 

Cancer and quality of life

Even with a cancer diagnosis, you can pursue a good quality of life.  It’s important to recognize your need for spiritual wellness and engage in a self-care program.  You’ll feel healthier and more balanced with those strategies in place.

If you’ve found value in this article, please look for Put Yourself First: A Guide to Self-Care and Spiritual Wellness During and After Cancer Treatment by Scott Sanders coming out Summer 2018.

The Magic Bullet for Weight Loss

The latest trend in weight loss is the new “Magic Bullet” gastric balloon. Gastric balloons used for weight loss have been available for some time. This new balloon is a little different.

Previous balloons are placed in the stomach and filled with liquid. They take up space in the stomach and give the feeling of fullness. There are side effects such as discomfort and a breakdown of the balloon which could cause a blockage in the intestines. Usually, these balloons are used for approximately 6 months and provide significant weight loss. The new Obalon balloon is hailed as the “Magic Bullet”. It is a made of a “novel polymer” that resists breaking down in the stomach and is filled with an “inert gas” (most likely nitrogen). The Obalon balloon is about the size of a large vitamin and is swallowed. Once in the stomach it is inflated to the size of an apple. A new balloon can be swallowed each 30 days until there are 3 balloons. The recommended course of treatment is 90 days and then the balloons are removed. The treatment includes 90 minutes per day of exercise and healthy eating choices. Healthy foods are critical as patients can eat no more than a small plate of food each day – much like gastric bypass or banding. The cost is approximately $4000 and the treatment is not available in the United States. In fact, there are only 9 countries that have allowed this treatment so far – Austria, Belgium, Germany, Italy, Luxembourg, Netherlands, Spain, United Kingdom, and Mexico. The Obalon company estimates the weight loss to be 20 lbs. in 3 months (less than 2 lbs. per week) but other reviews state 17 lbs. over 3 months. There are, however, no side effects other than some discomfort during the first few days.

Sounds great! Doesn’t it? Just swallow this balloon and eat less to lose weight.  This truly is magic.

Magic is an illusion – it’s not real. The initial weight loss may be real but there’s no plan to keep the weight off. You can’t keep the balloons for the rest of your life. The hope is, that while the balloons are in place, you will learn to make healthy, low-calorie food choices and incorporate exercise into your routine to maintain the weight loss.

The reality is that gastric balloons are no better than any other “fad” diet. The potential to regain the weight (and more) is overwhelming.

Gastric balloons take up space in the stomach to produce a “full” feeling, but, they don’t decrease the levels of ghrelin (the “hunger hormone”). So, you’ll feel full and still be hungry. This doesn’t make sense! Do you eat because you’re hungry and then feel overfull? Overeating causes the stomach to stretch so that we can eat more. When the balloons are removed there will be a lot of room for lots of food. How can that be good for you? Healthy, low-calorie food choices are the best way to eat all the time. If you haven’t learned how to eat during the 12 weeks with the balloons, how will you deal with it when the balloons are removed. I don’t live on a farm and there is no all-natural, organic produce stand on my way home from work. The supermarkets have limited organic foods (not that everything labeled organic actually is organic) which means we’ll still eat a lot of the foods we ate before. This is a recipe for weight gain. When all-natural, organic, healthy, low-calorie foods are available, they’re usually more expensive and need to be cooked – no ready-made, microwaveable foods here. The best food choices are not the easiest choices, but they’re worth it.

So, while you’re spending more time shopping for better food choices and cooking healthy meals, let’s get exercising! The “hunger hormone” ghrelin may cause a problem here. Ghrelin is produced in the cells of the stomach lining to signal the brain that you are hungry. When you don’t eat, ghrelin will signal the body to slow your metabolism and store the fat you have. Now, you’re hungry at the supermarket, hungry when you cook, and because of a slowed metabolism, exercise will not burn calories as you would expect.

All around, the gastric balloon is a bad idea. There’s no “magic” to weight loss. We need to feed our bodies with high-quality foods in the least amount of calories – eaten in the proper ratio (40% carbohydrates, 30% protein, 30% fat). It sounds much more difficult than it is. There are great recipes available on the internet, on our website and on this blog. You can investigate healthy meal replacement shakes and bars for fast meals that fit into your schedule. Exercises can be done in a short time with no gym membership, no special clothes, and from the comfort of your own home.

Balloons are a toy and should not be eaten!

Journal Your Way to Fitness

Keeping a food journal is a powerful tool! 

Most people are unaware of their food habits.  We just don’t realize the amount of unhealthy, high-calorie foods we eat.  We don’t realize how many snacks and drinks we consume.  We eat when we’re hungry, tired, bored, or on auto-pilot.

Many people don’t want to keep a food journal because it might be too much work or they just don’t want to see how much they eat.  A journal will reveal when and why we eat and also give us a chance to realize that we have better choices.   Maybe we eat too many foods high in fats or maybe we don’t eat enough vegetables.  A Food Journal will let us really see what we’re doing.  Maybe we get hungry in the mid-afternoon when there is no meal available, so we snack on whatever we can get.  A Food Journal will let us know so that we can bring a healthy, low-calorie snack. 

 Let’s get started!  All you need is a notebook and a pen. 

Set up your pages as shown in the illustration. 

  • Day/Date – the day of the week is just as important as the date.  We often have different jobs and stressors on different days.
  • Time of Day – You can use actual time (1:00, 2:30, 8:15) or approximate time (early morning, before work, late night), but actual time works best.
  • Food & Drink – Include everything!  20 oz. diet or regular drink, coffee with sugar and creamer, broccoli with cheese sauce, loaded burger, grilled chicken, etc.
  • Where you ate or drank – In the car, standing at the counter, at the table, in front of the TV, etc.
  • Why you ate – Were you really hungry?  Or, were you tired or bored?  Maybe it was time to eat or you were being social.
  • How did you feel? – Were you satisfied, stuffed, tired, or still hungry?  Did it meet your emotional needs?  Sometimes we need something crunchy or sweet, hot or cold, or a comfort food to meet emotional needs. 
  • Calories – You may find that there are just too many calories or that the amount of calories from fats and carbs are too high.  Knowing where the calories are gives you the ability to exchange those items for lower calorie, lower fat alternatives.  There are many free calorie counters available online and calorie apps for ipads and phones.

 The most important thing is that the journal works for you.  Write everything down as soon as you eat and drink (or as soon as you can).  You don’t want to rely on your memory.  Review your journal at the end of each day and at the end of each week.  You’ll see patterns that you can change.

Day/Date

Food/Drink

Where, When & Why

Feelings

Calories

  Be honest!  It’s a journal, not a newsletter.  No one has to see it but you!