Not all carbohydrates are bad. Let me repeat that. Not all carbohydrates are bad. In our low carb/keto world, people have become so scared of carbs. The data shows that some carbs can be very filling and help you achieve your goals of taking in less calories than you burn. One of my favorite […]
Fiber Increasing fiber is the second most potent nutritional change I promote to my patients. Fiber has been shown to have multiple health benefits, but for weight loss its main benefit is it can cause you to stay full for longer periods of time and to have a decrease in cravings for foods that may […]
When cutting calories, achieving a feeling of fullness can be very difficult, especially in an era where foods have been designed to be rewarding and not fill you up. Let’s discuss some evidence-based, proven ways to help you feel fuller longer. FULLNESS PYRAMID The Fullness Pyramid summarizes which foods and habits keep us full the […]
Body Fat Set Point Theory The Body Fat Set Point theory says that your body works to maintain a fixed body fat percentage. When you lose weight, or gain it in small quantities, your body will work to return to that pre-set fat percentage. The set point is controlled by the size of our individual […]
Bioimpedance scanning aka body composition scanning is a great way to track your progress when losing weight. It is more accurate than body mass index (BMI). When it comes to health, fat tissue surrounding our organs is the most dangerous as this effects multiple things including blood pressure, cholesterol, insulin resistance, etc. One problem I […]
There are so many myths about losing weight. They come from old wives tales, social media, magazines, radio, and television. They can be detrimental to healthy weight loss. Here I will list a few. 1. Eating fat turns directly into body fat…. False, eating too many calories causes body fat 2. Muscles use the fat […]
A study was published at the end of last month in JAMA Original Investigation about Sucralose/Splenda (see reference 1 below). Yesterday, NPR published an article explaining the study (see reference 2 below). Let’s review the study. The investigators compared sucrose (a combination of fructose and glucose) to Sucralose (Splenda) and water. Sucrose vs Sucralose was […]
Diet cycling, also known as intermittent energy restriction, is a method of body fat loss that involves dieting for a period of time and then weight maintenance for a period of time. This cycle is repeated over and over until a goal weight is achieved. The hopes are to decrease muscle loss and resultantly to […]
Many of my patients choose to do a low carbohydrate nutritional plan. I think this is a great option but only if it works for you. Individualizing a nutritional plan is extremely important because we want to choose a nutritional plan that you can do the rest of your life without weight regain. Some people […]
When trying to lose weight we not only need to focus on the healthy side of the picture but we also still need to have an energy deficit. This means that you burn more calories than you take in. This is easier said than done. A calorie is not just a calorie. Some foods require […]