Best Weight Loss Diet 2008!
Personally I hate the word “diet” because it sounds so restrictive and the restrictive nature of most “diets” is exactly what sets us up for failure in the form of diet rebellion.
Instead I would like to introduce my favorite eating system for weight loss and disease prevention, and for today’s educational purposes I will refer to it as a “diet”.
The best diet is the diet that is right for the individual and their metabolic type. As a physician, I am not a fan of high carb diets, or low carb diets, or no carb diets unless they are used to treat a specific health condition.
Low carb diets are hard on the environment as they force humans to eat high on the food chain. Can you imagine the even more disastrous state our environment would be in if everyone in the world was eating steak and eggs for breakfast each morning?
The best diet is low in refined grains, but rich in the “slow carbs” or “complex carbohydrates” that keep us feeling full and satisfied with a nice steady stable blood sugar.
My favorite diet coincidentally prevents and treats diabetes. This is also the diet I recommend for weight loss as it increases the “satiety index” of your meal (so you stay feeling fuller for longer) and is the basic principle behind my anti-aging program.
With the dramatically rising rates of diabetes in America, I am going to have to make this article, along with Dr. Scott Olson’s brand new book Sugarettes, a guide to sugar addiction, mandatory reading for all Americans.
If you need some motivation to kick the sugar habit and jump on the whole food wagon you can visit his website and sign up for the 30 Day Sugar Free Challenge, I will be participating along with everyone else and blogging about being sugar free at the kitchen table.
Early registration is FREE and includes expert coaching and support if you go sign up today at www.OlsonND.com.
Dr. Olson’s groundbreaking book, “Sugarettes” addresses the signs and symptoms of sugar addiction in America and how sugar is systematically aging us. I personally think that sugar is the bane and burden to the failing American health care system. Sugar appears to play a role in nearly every chronic disease due to the inflammation caused by glycosylated proteins.
The “Low Glycemic Index Diet” is the best diet of 2008 and probably 2009, and 2010. It teaches us how to pair protein and fiber with other whole foods to keep a steady blood sugar state which is beneficial for diabetics, hypoglycemics, and those trying to curb hunger throughout the day to lose weight.
Eating your meals with a “Low Glycemic Load” means that you are going to stay fuller longer and thus less likely to go out and binge on a bunch of junk.
Staying full is as simple as eating foods with a high protein, fiber, and water content.
Keeping yourself feeling satisfied is the most important aspect for success with any weight loss program. Regardless of it you have diabetes or not, you are in the right place when it comes to learning the basics on how to eat correctly to stabilize your blood sugar.
Stabilizing your blood sugar translates long term in to weight loss, ridding yourself of that jittery, irritable, faint feeling associated with hypoglycemia, improving energy and mood, as well as providing the foundation for an anti-aging program!
Wow all that from just one diet!
I bet right now you really want to buy whatever I am selling. Well I am not selling anything, except healthy diet and lifestyle.
I am simply here to teach you how to change your eating habits permanently over the long term, and field any questions or concerns that come up as you start this new adventure to a healthier you.
The most exciting thing about this diet, is that I can sum up how to do this diet in one simple sentence:
Every meal you eat should include protein and fiber.
Yes, it is that simple.
Make that your new mantra.
We simply never ever ever eat carbs by themselves!
Fiber is your new best friend forever!!!
Lean proteins are your new favorite friends.
The next step is to memorize what high fiber foods are and what foods are healthy sources of protein and to stock your cupboards with all these foods. Vegetarian sources of protein make for great snacks as they contain both fiber and protein.
Trust me we will get fussy about the numbers later. But you need to get the basics down before you will be ready for anything like that.
Most foods high in fiber are either fruits, vegetables, or whole grains. Begin to make best friends with vegetables now as for diabetics and those trying to lose weight they are essentially “free foods”, meaning the calorie count is relatively insignificant, with of course some occasional exceptions as I discuss in my article “What is in Your Zero Zone?”
Here is a quick list of healthy lean protein choices: Chicken, fish, white cheese, plain nonfat yogurt, beans, and whole grains.
Now let’s keep in mind that certain proteins high in saturated fat like beef, bacon, and cheddar cheeses are just not conducive to a healthy lifestyle. Especially for those of you with diabetes we want to be on the look-out for heart disease and kidney problems. If you are having a hard time giving these up then simply treat them like the garnish for your plate. Instead of a pile of bacon you get just have one little piece.
Over time you will begin to feel so much better on this diet that it will be WORTH it for you to get rid of the offending foods. Remember “nothing tastes as good as being healthy and looking good feels”.
Be sure to drink plenty of water in between your meals. A high fiber diet will naturally require more water. Water will also help keep you feeling full. Sometimes we feel hungry when really we are thirsty.
Now most diabetics with Type II diabetes (non-insulin dependent) have it because they already have a very unhealthy relationship with food, if not engage in compulsive eating patterns, and use food as a drug. For my patients having a hard time making these necessary dietary changes, I recommend counseling. Counseling may help treat the underlying problems of anxiety or depression.
While they are trying to make the necessary changes to change their emotional relationship with food, I recommend that they keep chewable fiber tablets on hand so that if all else fails they can at least lower the Glycemic Load of the binge. Make sure they aren’t loaded with crap! I personally use the brand by Enzymatic Therapy that can be found over at eVitamins.
Now you have to be careful not to get the chewable fiber tablets high in sugar! But sometimes a glass of Metamucil or your favorite fiber supplement can help offset the huge quantity of sugar consumed on a binge while you address the underlying causes of the disordered eating. Yes this is a quick fix tip, and no it is not addressing the root cause of the problem, it is simply offering a solution to a common problem and trying to approach it realistically while we work towards a permanent solution.
Now that you are eating lean proteins and high fiber foods, the next question is…
“Can I have carbohydrates on this diet?”
Most doctors agree that in most cases a “Slow” carbohydrate diet is better than a “Low” or “No” carbohydrate diet. Personally I am not a fan of the No/Low carbohydrate diet unless it is for specific therapeutic purposes.
“So how do I know if my Carbs are “slow” or not?”
Well that is where the magic of the low glycemic index diet and the numbers assigned to certain foods come in to play. This usually is a bit too complicated for me to just start patients out with right off the bat. I prefer to have my patients on a whole foods diet of lean proteins and fruits and vegetables before playing around with various carbohydrates.
Glycemic Index numbers are determined in a laboratory by measuring how quickly a test panel of humans blood sugars rise after consuming the food. The higher the blood sugar rises, the higher the glycemic index number is as a result. For instance a piece of white bread has a high index number as it will raise your blood sugar rapidly.
Interestingly enough after analyzing the numbers on the Glycemic Index chart one can conclude that not all carbohydrates are created equally. Some will release more rapidly in to the system than others. This might explain why you have a half cup serving of pasta at dinner and your numbers are different than when you have a half cup serving of corn.
The take home message with all of this, is that if you have diabetes…especially type II, it is sincerely in your best interest to get off all the “white” refined foods and stick with the healthier choices of carbohydrates found in fruits and vegetables and whole grains as they are high in fiber as well as packed full of vitamins and minerals which will not only protect your system from long term damages associated with diabetes, but will also keep you younger and feeling more fabulous as part of an anti-aging program.
The take home message one more time is: High Fiber + High Quality Protein= Healthy Diet
That is the basic long term recipe for diet success!