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Two ways to lose weight.

Dr. Stacey Bell introduces two scientifically proven methods of weight loss.

It seems that everyone I know has tried to lose weight. Many were successful; some were not. Sadly, most of those who were successful managed to regain what they lost right away.

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It seems that everyone I know has tried to lose weight. Many were successful; some were not. Sadly, most of those who were successful managed to regain what they lost right away. This pattern often prevents anyone from trying a diet again. I have counseled thousands of patients on how to lose weight.

To make sure that I am giving the best dietary information, I keep up with the scientific nutritional literature. It is interesting that today the best way to lose weight is what I have been prescribing for years. In November 2010, the New England Journal of Medicine (one of the best medical journals in the world), published a study on how to lose weight and keep it off. Two points were shown be important for success:

  • High protein: You need about twice the normal amount of dietary protein when losing weight than when your weight is stable. Also, you need to eat protein at every meal and snack. Spreading protein throughout the day is best. Most people need about 100 grams of protein a day when losing weight.

  • Eat low-glycemic index carbs: This means that you should eat carbohydrate-containing foods that do not spike your blood sugar after eating them. Good carbs include fruits, vegetables, dairy, and whole wheat food like bread or pasta (but limit these whole wheat foods to one serving at a meal or snack). Bad carbs are found in packaged foods, many energy bars, salty snacks, carbonated beverages, and juices. When eating low-glycemic index carbs with protein, you’ll feel satisfied at that meal or snack and eat fewer calories at the next.

If you are about to go on a diet, keep in mind these two simple principles.


Dr. Stacey J. Bell is a nutrition doctor and expert on food and dietary supplements: staceyjbell.com

Comments

Tony Nicholson said on 12/29/2010 at 3:09 PM,

Love the article, nice work!

Tony

rashellmarie said on 12/29/2010 at 7:20 PM,

I gotta question for someone........what are the best ways to get all of your protein in.......what are some good sources of it???

Jennifer said on 12/30/2010 at 7:48 AM,

There are quite a few good sources of protein. Lean, skinless meat being one of them. Like half of a regular chicken breast, grilled. The protein should be no bigger than the palm of your hand or about 3 ounces, I would think. You can also eat fish and red meat, but I would limit the red meat to just a few days a week. Another good source of protein is eggs and cottage cheese. I am not sure I'd eat eggs every day but they are a good protein source.

You can also supplement your protein with flavor packs for you water and replacement meals offered at the Bariatric Choice web site. I have bought things from them and they are really good.

Dr. Bell said on 12/30/2010 at 12:27 PM,

Rashellmarie asked a good question about protein needs during weight loss. You need twice as much - or 100 grams per day - compared to when you are weight stable.
Here are some guidelines to get you to 100 grams a day:
1 ounce meat, poultry, seafood = 7 grams
1-2 cups legumes, like peas, lentils, chickpeas = 20 grams
1 cup milk or yogurt = 8 grams
Protein powders and energy bars = variable, see label (15-30 grams usually)
Most other foods - fruits, vegetables, and grains are low in protein so it is best to count yours from these sources.
The key is to spread the 100 grams of protein throughout the day. The body doesn't like it all crammed into one meal or snack.

jasp94 said on 1/18/2011 at 10:01 PM,

this is all very confusing to me. i just strated on my journey to weight loss. I was told to eat low fat high protein,for my hypothroid. every thing has so much suger added or high fat content. suger has to turn to fat before the body burns it (or is that a myth?)please help!

Bambi Reile said on 1/24/2011 at 1:50 AM,

Some fats are good for you and needed in your diet. I usually add a small amount of avocado, nuts, or even cheese for the fat I need now in my diet. I make my own salad dressings with fruit that I saute in a skillet, then I add my vinegar and oil to make a dressing. I made a really yummy riata (cucumbers, nonfat yogurt, cumin, mint) to dip roasted veggies in..YUM. There are lots of good cookbooks out there to help as well that will list nutrients for you. It makes it easier to prepare and figure out.

rteutschmann said on 1/29/2011 at 10:36 PM,

OK....I'm trying to lose some lbs...I was down to 140 and am back up to 158...I do better in the 140ish range (5'11"). I cannot do the high protein diet. I am restricted to a low salt and low protein diet due to reoccurring kidney stones. I do have part of a grilled chicken breast with my salad at lunch. Any alternatives to the high protein suggestion?

Dr. Stacey Bell said on 2/13/2011 at 9:32 AM,

Some of you have remarked about health conditions that preclude you from eating enough protein during weight loss. You need to address your health needs first. However, if you need to limit protein in the diet, try to make sure you spread it out; don't eat it all at one meal. Also, you may want to ask your doctor about how much protein you can have a day. Once you get a total amount of grams per day, you'll be all set. Good, natural sources have very little fat and salt. Some good examples are lean meats, fish, poultry, and soy. The fat and salt are usually added to enhance taste, but you can add limited amounts.

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