Weight Loss Diets

Weight Loss Diets

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  • 1 Answer
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    A , Family Medicine, answered
    What is the “pegan" diet?
    The "pegan" diet is a combination of the Paleo and vegan diets, which are both based on eating whole, real, unprocessed foods. Watch functional medicine me describe how these two diet types can work together for optimal health.
  • 1 Answer
    A
    A , Fitness, answered
    The most successful dieters on a slow-carb diet, regardless of whether their goal is muscle gain or fat- loss, eat the same few meals over and over again. There are 47,000 products in the average U.S. grocery store, but only a handful of them won't make you fat.

    Mix and match from the following list, constructing each meal with one pick from each of the three groups:

    1. Proteins:
    • Egg whites with 1-2 whole eggs for flavor (or, if organic, 2-5 whole eggs, including yolks)
    • Chicken breast or thigh
    • Beef (preferably grass-fed)
    • Fish
    • Pork
    2. Legumes:
    • Lentils (also called "dal" or "daal")
    • Black beans
    • Pinto beans
    • Red beans
    • Soybeans
    3. Vegetables:
    • Spinach
    • Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
    • Asparagus
    • Peas
    • Broccoli
    • Green beans
    Eat as much as you like of the above food items, but keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries, potatoes, or rice.

    Surprisingly, I have found Mexican food (after swapping out rice for vegetables) to be one of the cuisines most conducive to the Slow-Carb Diet. If you have to pay an extra $1-3 to substitute at a restaurant, consider it your six-pack tax, the nominal fee you pay to be lean.
  • 2 Answers
    A
    A , Fitness, answered
    Most people who go on "low"-carbohydrate diets complain of low energy and quit because they consume insufficient calories. A half- cup of rice is 300 calories, whereas a half- cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
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  • 1 Answer
    A
    A , Fitness, answered
    Adjust your meals to fit your schedule, but make sure to have your first meal within an hour of waking.

    Meals are approximately four hours apart on a slow-carb diet.
    • 10:00 a.m. -- Breakfast
    • 2:00 p.m. -- Lunch
    • 6:30 p.m. -- Smaller second lunch
    • 8:00-9:00 p.m. -- Recreation or sports training, if scheduled
    • 10:00 p.m. -- Dinner
    • 12:00 a.m. -- Glass of red wine and Discovery Channel before bed

  • 1 Answer
    A
    A , Fitness, answered
    Here are some of my slow-carb meals that recur again and again:
    • Breakfast (home): Scrambled Eggology pourable egg whites with one whole egg, black beans, and mixed vegetables warmed up or cooked in a microwave using Pyrex containers.
    • Lunch (Mexican restaurant): Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole.
    • Dinner (home): Grass-fed organic beef (from Trader Joe's), lentils, and mixed vegetables.
  • 1 Answer
    A
    A , Fitness, answered
    Don't eat fruit on a slow-carb diet. The only exceptions to the no-fruit rule are tomatoes and avocados, and the latter should be eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more efficiently than almost all other carbohydrates. Glycerol phosphate --> triglycerides (via the liver) --> fat storage. There are a few biochemical exceptions to this, but avoiding fruit six days per week is the most reliable policy.

    It's the seventh day that allows you, if you so desire, to eat peach crepes and banana bread until you go into a coma.
  • 1 Answer
    A
    A , Fitness, answered

    I recommend Saturdays as a Dieters Gone Wild (DGW) day on a slow-carb diet. I make myself a little sick each Saturday and don't want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn't downshift from extended caloric restriction.

    That's right: eating pure crap can help you lose fat. Welcome to Utopia. There are no limits or boundaries during this day of gluttonous enjoyment. There is absolutely no calorie counting on this diet, on this day or any other.

    Start the diet at least five days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.

  • 1 Answer
    A
    A , Fitness, answered
    The following are the rules of a slow-carb diet:
    • Rule #1: Avoid "white" carbohydrates (or anything that can be white).
    • Rule #2: Eat the same few meals over and over again.
    • Rule #3: Don't drink calories.
    • Rule #4: Don't eat fruit.
    • Rule #5: Take one day off per week and go nuts.
  • 1 Answer
    A
    A , Fitness, answered
    It's true that milk has a low glycemic index (GI) and a low glycemic load (GL). For the latter, whole milk clocks in at an attractive 27. Unfortunately, dairy products paradoxically have a high insulinemic response on the insulinemic index (II or InIn) scale. Researchers from Lund University in Sweden have examined this surprising finding:

    Despite low glycemic indexes of 15-30, all of the milk products produced high insulinemic indexes of 90-98, which were not significantly different from the insulinemic index of the reference bread [generally white bread]. . . . Conclusions: Milk products appear insulinotropic as judged from 3-fold to 6-fold higher insulinemic indexes than expected from the corresponding glycemic indexes.
  • 1 Answer
    A
    A , Fitness, answered
    On cheat days while on a slow-carb diet, all is fair. Have a keg by yourself if the spirit moves you. On diet days, stick to dry wines, "dry" being defined as less than 1.4% residual sugar. The driest red varietals are Pinot Noir, Cabernet Sauvignon, and Merlot, whereas the driest whites are generally Sauvignon Blanc and Albarino. This certainly doesn't stop me from enjoying my favorite big reds: Malbec from Argentina and Zinfandel from California. I have found better fat-loss results with red wine compared to white.

    Though there are exceptions, it is best to avoid Riesling, White Zinfandel, and Champagne.