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 […]
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 […]
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 […]
Sometimes there is no other option for eating except for fast food. I do not recommend this regularly but instead to prepare ahead with a meal prep inside a cooler. One of the main reasons is that you are not eating whole grains, lean meats, fruits and vegetables. The foods you get at a fast […]
Meal prep is a great way to plan your meals for the week. We strongly recommend it. A man without a plan plans to fail. Below is a weekly calendar we have made for you to fill out your planned meals for the week and an area for a grocery list. You can also do […]
Meal prepping is one of the most important tools a person can use in order to reach their weight goals. When I don’t have a plan then I usually open the refrigerator or the cabinets and I eat what is easiest, at eye level, and is not the best option for my health or my […]