Nutrition and Weight Loss

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• QWhat should I buy at the grocery store for weight loss?

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  A Dr. Jeanne Morrison, PhD , Family Medicine, answered on behalf of Sigma Nursing

  If you want to lose weight, shop the perimeter of the store for the healthiest foods. That is where you’ll find all the fresh produce and lean protein foods. Avoid the inner aisles, as they are filled with processed foods, chips, cookies and other snack foods that add calories and bad fats to your diet.

  At the grocery store, make a point to buy fresh fruits and vegetables, whole grains and low-fat dairy products. Not only are these foods healthy for you, but they will also fill you up so you eat less at mealtime.

  Also buy some flavored water or diet sodas and substitute these for sugary beverages and juices. Avoid buying alcohol as it just adds more calories.

• QCan I lose weight if I eat in restaurants?

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  A Int'l Health, Racquet & Sportsclub Association (IHRSA) answered

  If you’re looking to lose weight, skip the restaurant meals. According to a study, eating out can add an average of 200 calories to a person's daily intake. The researchers blame portion size, high-calorie foods and socializing, which can cause you to eat more finger foods. To control your diet, make your own meals whenever you can.
• QCan taste buds adjust to a low-salt diet?

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  A Melissa Stinson, NP , Nephrology, answered on behalf of Scripps Health

  A low-sodium diet may seem difficult at first, but it can produce many positive rewards. Your taste buds may take some time to adjust to the lower salt content, but don’t worry, the flavors will come back as your palate adjusts. If you have questions about specific dietary recommendations for your condition, be sure to discuss them with your doctor or a dietitian.
• QCan my child eat sweets while trying to lose weight?

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  A TriStar StoneCrest Medical Center answered

  Even if you are trying to get your child to lose weight, let him or her eat some sweets. It’s important to show how to use moderation when consuming sweets and junky snacks because kids will inevitably encounter them. If you completely eliminate sweets from your pantry, how will your child get to practice self control?
  
  This content originally appeared on Blackman Family Physician's blog.
• QHow can I lose body fat quickly by controlling my blood sugar?

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  A Tim Ferriss , Fitness, answered

  For fastest fat-loss, minimize your blood sugar bumps above 100 to no more than two per day.
  
  I was able to sustain rapid fat-loss if I didn't jump above 100 mg/dL more than twice daily. Fat-loss was marginally greater when I remained under 90, but this was difficult to achieve without omitting legumes and following more of a ketogenic diet. For convenience and socializing, I prefer the slow-carb approach unless I'm dieting to below 8% body fat.
  
  The 100-mg/dL rule excludes binge day, where all is allowed. On nonbinge days, using fructose or semistarvation to remain under 100 mg/dL is counterproductive and considered cheating.
• QHow can eating more fish help me lose weight?

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  A Dr. Andrea Pennington, MD , Integrative Medicine, answered

  By substituting fish for chicken or beef two to three times per week, you'll avoid storing an excess 300 calories. Fish, available in many varieties, can be prepared quickly and provides you with omega-3 fatty acids, which are critical to proper nerve cell function and healthy skin. This will also help you lower your cholesterol.
  
  For women of childbearing age: if you plan on getting pregnant, please consult your doctor about total weekly fish consumption. Some farm-raised fish such as salmon, tuna, swordfish, all shellfish and others contain high levels of mercury. This metal has been implicated in the development of neurological disorders in the growing fetus. Look for "wild caugh" varieties instead.
• QHow can I keep my blood sugar below 100 mg/dL to lose weight?

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  A Tim Ferriss , Fitness, answered

  To keep your blood sugar under 100 mg/dL, just follow a handful of simple rules based on the literature and my personal tracking, in addition to the basic tenets of a slow-carb diet:
  

  • Eat decent quantities of fat at each larger meal. Saturated fat is fine if meat is untreated with antibiotics and hormones.
  • Spend at least 30 minutes eating lunch and dinner. Breakfasts can be smaller and thus consumed more quickly.
  • Experiment with cinnamon and lemon juice just prior to or during meals.

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• QWhat healthy fast foods can I eat for lunch if I want to lose weight?

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  A Christie Parsons, RD , Nutrition & Dietetics, answered

  Many fast food restaurants are starting to offer healtheir options.  Losing weight boils down to an appropriate amount of calories for your body.  It is a balance of calories you consume throughout the day and calories you burn during the day.  For weight loss, you want to burn more than you use. 

  Just as important as calorie counting, you want your sources of calories to be healthy.  For a person that needs 2,000 calories a day, they should not all be coming from candy bars!

  For fast food restaurants, just like choosing healthy foods at home, choose foods that are not prepared with added fat such as frying or breading and frying. For example if you are ordering a chicken sandwich, choose the chicken that is grilled versus the breaded chicken.  This eliminates calories from the breading and frying.

  Also, choose foods that do not have added sugars in them.  Some foods may be misleading, so be aware and look for the calorie count on the menu.  Some fast food establishments have begun to display the calories per serving on packaging and on the menu.  Use this as a tool to help you choose wisely.  As a general rule of thumb, aim for your lunch to be between 400 and 600 calories (based on a 2,000 calorie per day diet).

   

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• QWhat should I drink if I'm on a slow-carb diet?

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  A Troy Taylor, NASM Elite Trainer , Fitness, answered

  You never really want to drink calories when you are on any type of diet. You should drink a consistent amount of water, and other zero calorie drinks that you enjoy. Remember that all diets work when there is a caloric deficit present and all diets fail when you find yourself at energy neutral or you are in a surplus. The key to any diet being successful is eating less energy than you expend on any given day. Drinking calories just doesn't help that cause.

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• QWhat healthy fast foods can I eat for breakfast if I want to lose weight?

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  A Judy Caplan , Nutrition & Dietetics, answered on behalf of Academy of Nutrition and Dietetics

  Here are some quick breakfast ideas:

  • Egg white omelet with spinach, tomato and low fat cheese
  • Whole wheat English muffin, fried egg, low fat cheese, tomato and avocado slice
  • Yogurt with a handful of raw nuts and 1/2 cup of fresh berries
  • Whole beans, scrambled eggs, chili, and low fat cheese wrapped in a whole wheat tortilla

  Avoid gooey baked goods, French toast, and a high calorie latte. You can always grab a skinny latte and a sleeve of nuts and dried fruit!

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