WEIGHT MANAGEMENT PROGRAM

Dr. Navi Badesha, N.D.

Fat Loss Rule #1

  • Consume less calories than your body burns

    That is right. You need to consume approximately 500 calories less than what your body burns (maintenance amount) as if you do not create a caloric deficit, no matter what you do, you will not lose fat!

Fat Loss Rule #2:

  • Increase intake of health promoting protein.

HEALTH PROMOTING PROTEINS

Each portion below represents approx 15 grams of quality protein

MEDICAL FOOD* 2 scoops

DAIRY

  • Lowfat cottage cheese ½ cup
  • Lowfat, low-lactose yogurt 1 cup

EGG SUBSTITUTE ¾ cup

WHOLE EGG** 2 large

EGGS (WHITES ONLY) 4 large

LEAN MEAT (ORGANIC BEST) 2 oz

POULTRY (FREE RANGE, DRUG FREE) 2 oz

SOY/LEGUME PROTEIN*

  • Beans, tofu, lentils 6 oz

FRESH COLD-WATER FISH (OMEGA-3 RICH)

  • Salmon, mackerel, trout etc 3 oz

TUNA (WATER PACKED) 2 oz

*Legumes (cooked, not dry) and medical food beverages represent protein-carbohydrate combinations and should be considered as 1 serving of each, per serving indicated.

**Represent protein-fat combination and are to be viewed as 1 serving and 2 fat servings (ie. 2 whole eggs equals 1 serving of protein and 2 servings of fat).




Fat Loss Rule #3:

  • Concentrate on weight training exercise for losing fat.

    By using cardio as your sole source of exercise you will lose equal amount of fat and muscle.

    The end result will be a smaller fat version of yourself with a lower metabolism due to the muscle loss).

    Gaining muscle is really the secret to permanent fat loss as the more muscle you have, the more calories you burn at rest on any given day. In addition, gaining muscle is the key to achieving the firm good looking body that everybody wants but dieting and cardio alone will not give.

Fat Loss Rule #4:

  • If possible, attempt to exercise first thing in the morning on an empty stomach.

    The reason for this is that your body's glycogen reserves have been exhausted due to the overnight fast, so the body has to rely on burning fats for fuel. That way you have the rest of the day to eat, recover, and grow.

    However, if you do not like to weight train first thing in the morning at least try a quick 15 minute intense aerobic activity (this could be a quick stationary bike ride or a vigorous walk) as well as 5 minutes of abdominal exercise done in superset fashion.

    That gives you a total short 20 minute aerobic workout that jumps starts your fat burning mechanisms early in the day.

Fat Loss Rule #5:

  • Eat smaller more frequent meals throughout the day.

    The first thing that most dieters do is that they start a crash diet where they only eat once or twice a day. Again, this is a sure fire way to lose muscle and lower your metabolism. As we already know, less muscle and a lower metabolism is not the way to get to your goal. In order to keep the metabolism going at full speed and the blood sugar levels under control in order to keep energy levels high and cravings away, 4 to 6 small balanced meals a day is the way to go. By balanced what I mean is that each meal should contain all of the macronutrients (carbs, protein and fats) in a specific ratio.

    While metabolisms differ, the ratio of 40-45% Carbs, 40-35% Protein, and no more than 20% Fats is generally the best way to go. This ratio is optimal for keeping insulin and blood sugar under perfect control. In addition, this ratio creates a favorable hormonal environment that leads to muscle growth and fat loss.

Fat Loss Rule #6:

  • Let water be your main beverage.

    Don’t forget about the fact that fruit juices, sodas and other beverages contain calories as well.

    Therefore, avoid any type of drink that contains calories and concentrate on drinking plain water instead.

    By doing this you will get the following benefits:

    • Your appetite will be suppressed as water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of Drinking water at that time would take the craving away.
    • You will get a metabolic boost as cold water increases your metabolism.
    • The fat loss process will be operating a full peak as water is needed in order for fat loss to occur.
    • You will not be drinking unnecessary calories as water has no calories.

Fat Loss Rule #7:

  • Decrease carbs

    Without lowering your carbohydrates, your fat loss will be minimal at best. Lowering your carbohydrates will keep your body burning mostly fat all the time. Since your body burns carbohydrates first, then fat, it will have no carbohydrates to burn and begin burning fat immediately.

    The trick with carbohydrates is that you want to consume most of your day's carbs with breakfast or post workout meal. When eating breakfast, you want a combination of protein AND carbohydrates to give your body a jump-start for the day. Also, this will supply you with enough energy to get through the day.

    Take in all your carbs before 8pm or about 3 hours before you go to bed. The reason for this is as the day winds down your metabolism starts to slow to prepare for rest. Any unused carbs will be stored as fat. You should try to eat the majority early in the day and then slowly let them taper off.

    You should try to avoid high glycemic index (GI)carbs. Focus on low or moderate glycemic index carbs. High GI carbs are generally refined carbs, such as white bread, white potatoes, white rice, sugar, and some fruits such as bananas since they quickly spike insulin levels, sending nutrients racing through the blood stream. Unless you have just worked out, your body can't handle these nutrients and they will get stored as fat. Also, when your insulin goes back down, it will leave you hungry again.

    HEALTH-PROMOTING CARBOHYDRATES

    Each portion below represents approx 20 grams of health promoting carbohydrate. Use this list with Glycemic Index (GI) of Fruits and Vegetables

    PASTAS whole grain 1 cup

    GRAINS whole grain ½ to ¾ cup

    whole grain breads 1 1/2 slices

    VEGETABLES low GI unlimited

    VEGETABLES moderate GI 1 ½ cups

    FRUIT low GI 1 cup

    FRUIT moderate GI ½ cup

AVOID REFINED CARBOHYDRATES; INCREASE UNREFINED CARBOHYDRATES

Refined carbohydrates refers to foods where machinery has been used to remove the high fibre bits (the bran and the germ) from the grain. White rice, white bread, sugary cereals, and pasta and noodles made from white flour are all examples of refined carbohydrates.

Unrefined carbohydrates still contain the whole grain, including the bran and the germ, so they're higher in fibre and will keep you feeling fuller for longer - great if you're trying to lose weight and hate feeling hungry. Examples include wholegrain rice, wholemeal bread, porridge oats and wholewheat pasta.

If you'd like to eat more fibre or beat hunger pangs, try these healthy swaps:

    Your browser may not support display of this image. Your browser may not support display of this image.
    Refined Swap Unrefined
    Frosted flakes Your browser may not support display of this image. Bran flakes
    White toast Your browser may not support display of this image. Porridge oats
    Cereal bar Your browser may not support display of this image. Rice cakes
    French bread Your browser may not support display of this image. Wholemeal bread
    Normal pasta Your browser may not support display of this image. Wholewheat pasta
    Breadstick Your browser may not support display of this image. Dark rye crispbread
    Your browser may not support display of this image.


AVOID SIMPLE CARBOHYDRATES; INCREASE COMPLEX CARBOHYDRATES

COMPLEX CARBOHYDRATES

Legumes such as lentils, peas and beans. Vegetables such as beets, broccoli, cabbage, carrots, cauliflower, lettuce, peppers. Grains, nuts and seeds, including whole grain bread, pasta, cereal and flour.

SIMPLE CARBOHYDRATES

Candy, honey, pop, donuts, sweetened cereal, cakes, sweet fruit, fruit juice, white sugar, brown sugar,
corn syrup, maple syrup, molasses, sucrose, glucose, fructose, dextrose, and other "...ose" variations



USE THE GLYCEMIC INDEX (GI) TO ACHIEVE BALANCE

TOP Low GI Foods TOP High GI Foods

These foods support normal blood sugar levels and an optimal insulin reponse

APPLES

BERRIES AND CHERRIES

BARLEY

GRAPEFRUIT

LEGUMES (LENTILS, BEANS)

NUTS (ALMONDS, WALNUTS, SOY NUTS)

OATMEAL (UNSWEETENED)

GREEN PEAS

TOMATOES

UNSWEETENED PLAIN YOGURT

These foods can produce harmfully high blood sugar levels and a high insulin response

CANDY

COOKIES

JUICES WITH ADDED SUGAR

WHITE POTATOES

CHIPS (CORN AND POTATO)

SWEETENED CEREAL

SWEETENED SODA

SWEET SNACKS

WHITE BREAD AND BAGELS (PROCESSED FLOUR)

WHITE RICE




GLYCEMIC INDEX (GI) OF FRUITS AND VEGETABLES

VEGETABLES

Low Glycemic Index Moderate Glycemic Index

ASPARAGUS

BEAN SPROUTS

BEET GREENS

BROCOLLI

CABBAGE

CAULIFLOWER

CELERY

CHICKPEAS (GARBANZO BEANS)

CHARD SWISS

CUCUMBER

ENDIVE

LETTUCE

LENTILS

MUSTARD GREENS

RADISH

SPINACH

WATERCRESS

LIMA BEANS

SOY BEANS

SPLIT PEAS

KIDNEY BEANS

BLACK BEANS

STRING BEANS

BEANS, DRIED

BRUSSELS SPROUTS

CHIVES

COLLARDS

DANDELION GREENS

EGGPLANT

KALE

KOHIRABI

LEEKS

OKRA

ONION

PARSLEY

PEPPERS

PIMENTO

NAVY BEANS

ARTICHOKE

OYSTER PLANT

SWEET CORN

GREEN PEAS

SQUASH

CARROTS

PINTO BEANS

ROMANO BEANS

YAM

SWEET POTATOES

High Glycemic Index

POTATOES

PARSNIPS

TURNIPS

RUTABAGAS





FRUITS

Low Glycemic Index Moderate Glycemic Index High Glycemic Index

RHUBARB

STRAWBERRIES

TANGERINE

CHERRIES

TOMATO

APPLE

APRICOT DRIED

BLACKBERRY

CRANBERRY

GRAPEFRUIT

GUAVA

RASPBERRY

LEMON

LIME

PRUNE

PEACH

PEAR

PLUM

BLUEBERRY

ORANGES

GRAPES

KIWI

KUMQUATS

LOGANBERRIES

MANGO

MULBERRY

POMENGRANATE

PAPAYA

RAW APRICOT

BANANA

WATERMELON

CANTALOUPE

PINEAPPLE

DATES

RAISIN


Fat Loss Rule #8:

  • Increase fibre

    While fiber carries no calories, it is very important that you take in plenty of fiber when cutting. Fiber helps curb insulin, keeps the digestive track clean that way you absorb more vitamins and minerals, curves hunger and plays an important role in the digestion and utilization of fats and carbs. Around 35-50 grams of fiber is needed. Some good sources of fiber are:

    Fruits:

      Apple with skin-medium (3.5 gm.)
      Banana-medium (1/4 gm.)
      Blueberries-1/2 cup (1.8 gm.)
      Cherries-10 (1.2 gm.)
      Figs-5 (8.6 gm.)
      Orange-medium (2.6 gm.)
      Peach-medium (2.8 gm.)
      Pear-medium (5.2 gm.)
      Prunes dried-3 (1.9 gm.)
      Raisins-1/4 cup (2.0 gm.)
      Raspberries-1/2 cup (3.0 gm.)

    Vegetables:

      Acorn squash-1/2 cup (1.7 gm.)
      Asparagus-1/2 cup (1.0 gm.)
      Avocado-medium (4.6 gm.)
      Bean sprouts-1/2 cup (1.5 gm.)
      Broccoli-1/2 cup (2.3 gm.)
      Brussels sprouts-1/2 cup (3.4 gm.)
      Cabbage-1/2 cup (1/4 gm.)
      Carrot-medium (2.3 gm.)
      Cauliflower raw-1/2 cup (1.4 gm.)
      Celery stalk-medium (0.7 gm.)
      Corn-1/2 cup (3.0 gm.)
      Green beans-1/2 cup (1.1 gm.)
      Green pepper raw-1/2 cup (0.5 gm.)
      Cucumber raw-1/2 cup (0.4 gm.)
      Lettuce raw-10 leaves (2.0 gm.)
      Mushrooms raw-1/2 cup (0.6 gm.)
      Onions raw-1/2 cup (0.9 gm.)
      Potato baked-medium (3.9 gm.)
      Rice brown-1/2 cup (1.6 gm.)
      Rice white-1/2 cup (0.8 gm.)
      Spinach raw-1/2 cup (0.6 gm.)
      Sweet potato-medium (3.9 gm.)
      Tomato raw-medium (1.5 gm.)
      Zucchini-1/2 cup (1.8 gm.)

    Legumes:

      Beans, baked-1/2 cup (8.8 gm.)
      Dried peas-1/2 cup (4.7 gm.)
      Lentils-1/2 cup (3.7 gm.)
      Lima beans-1/2 cup (6.5 gm.)
      Kidney beans-1/2 cup (7.3 gm.)
      Navy beans-1/2 cup (6.0 gm.)

    Cereals:

      All Bran regular-1/2 cup (12.7 gm.)
      All Bran extra fiber-1/2 cup (13.0 gm.)
      Bran Flakes-3/4 cup (3.0 gm.)
      Bran Chex - 2/3 cup (4.6 gm.)
      Corn Bran-2/3 cup (5.4 gm.)
      Cracklin' Oat Bran-1/2 cup (4.0 gm.)
      Grape Nuts-1/2 cup (4.0 gm.)
      Fiber-One-1/2 cup (12.0 gm.)
      Quaker Oats uncooked-1/2 cup (4.5 gm.)
      Raisin Bran-2/3 cup (4.0 gm.)
      Shredded Wheat-2/3 cup (2.6 gm.)
      Wheat germ-3 Tablespoons (3.0 gm.)
      100% Bran-1/2 cup (8.4 gm.)

Fat Loss Rule #9:

  • Go to bed early

    Two reasons for this:

    • Lack of sleep increases your hormone cortisol, which is a hormone that stores fat and burns muscle (in other words, it does the exact opposite of what you are trying to accomplish), and decreases your testosterone levels (which need to be high in order to keep your fat burning/muscle gaining processes going at full speed). While sleep requirements vary, seven to nine hours of sleep is generally a good rule of thumb.
    • The probability of succumbing to late night cravings increases exponentially for every late hour of the day that you stay awake.

Fat Loss Rule #10:

  • No smoking or drinking alcohol. Both lower testosterone levels (amongst other problems). Alcohol in particular is great for gaining fat.

Fat Loss Rule #11

  • Utilize health promoting oils



HEALTH-PROMOTING OILS/FATS

Each portion below represents approx 6 grams of oil/fat

FOR DRESSINGS AND SAUCES:

  • Flax, pumpkin and walnut oils (omega-3; not to be cooked) 2 tsp
  • Olive oil (monounsaturated)

FOR COOKING:

  • Olive, sesame oil 2 tsp

SEEDS:

  • Flax, pumpkin (omega-3 rich) most desireable 1 tbsp
  • Sesame, sunflower (omega-6 rich)

NUTS:

  • Walnuts, hazelnuts (omega-3 rich) most desireable 1 tbsp
  • Almonds (monounsaturated)

AVOCADO 1 tbsp

EGGLESS MAYONNAISE 1 tbsp

BUTTER* (contains saturated fat-use sparingly) 1 tsp

* Avoid margarine because it contains partially hydrogenated oils that are detrimental to health



FAT CONTAINING FOODS TO CHOOSE OR AVOID

CHOOSE AVOID

    FLAX SEEDS OR OIL CAKES, COOKIES, DOUGHNUTS
    OLIVE OIL (COLD-PRESSED) POTATO CHIPS AND OTHER SNACK FOODS
    COLD WATER FISH (COD, SALMON, TUNA) DEEP-FRIED FOODS
    AVOCADOS LARD
    NUT BUTTERS MARGARINE
    SEEDS (PUMPKIN, SUNFLOWER) PALM AND PALM KERNAL OIL
    NUTS (NON-HYDROGENATED) ie. Walnuts, hazelnuts, almonds CHEESE
    SOYBEAN OIL (COLD PRESSED) RED MEAT
    SAFFLOWER OIL (COLD PRESSED) SHORTENING
    SESAME OIL (COLD PRESSED) POULTRY SKIN
    TRANS FATS SUCH AS “PARTIALLY HYDROGENATED OILS”