The FastDiet Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting
Monday, 17 June 2013
Intermittent fasting – The Fast Diet is a best-selling book that has recently been published in the U.S., promises that you can eat whatever you want, but still lose weight, and even live longer as long as you practice intermittent fasting”. It sounds too good to be true so is it just a scam to sell books or does it really work?
The book outlines a 5 and 2 approach. You can eat whatever you want for 5 days of the week and then you fast on two non-consecutive days – you can only eat 500 calories a day for women and 600 calories a day for men.
This is not the only way to lose weight with intermittent fasting. You can also do a daily intermittent fast where you eat for a certain amount of time per day and then let your body rest and digest for the remaining hours. This is an easier weight to get all of the benefits of intermittent fasting while you are still eating food every day. I will discuss this method a bit later.
Sara Richter, B.Sc., Gillean Osterday, M.Sc., RD and Katie Coles, M.Sc, RD have reviewed this book and this is what they have to say.
In their book, Dr. Michael Mosley and Mimi Spencer do a fine job building a case for intermittent fasting as a method for better weight-control, improved health, and even longer life. For example, they review the research produced by nutritionist Krista Varady, Ph.D., of University
of Illinois at Chicago, who was the principal investigator for UIC’s study evaluating Isagenix products. They also discuss the findings of Valter Longo, Ph.D., and Mark Mattson, Ph.D., that show calorie restriction and
intermittent fasting in rodents can potentially protect the brain and increase lifespan.
However, the weight loss plan has many critics and I will tell you why.
Eating whatever you want (and as much as you want) has its consequences. One of the biggest negatives is the endorsement to eat without restraint for five days of the week. The book does propose some healthy eating guidelines, but with the main attraction being “Eat anything you want!”, there’s likelihood that many people will live by those words. That kind of promotion is bound to be harmful as people are given permission to grossly overeat and to eat the wrong types of foods as often as possible — think greasy hamburgers, French fries, and sugary sodas. Even two days of intermittent fasting can’t undo a lifetime of making unhealthy choices like these.
Another problem is potential muscle loss. When the body is taking in fewer calories, it goes into what’s called a catabolic state (meaning “breakdown”; the opposite is anabolic, which means “build-up”). Catabolism is fine for the breakdown of fat, but if calorie-deficient bouts are not followed up with the right type of muscle-building protein in the right amount, the result can be breakdown of muscle. Studies have found that during weight loss, a diet higher in quality protein preserves muscle mass more than a diet higher in carbohydrate (2). Research has also found that protein from dairy, such as whey, may be the superior protein for increased fat loss and muscle retention during weight loss (3).
Then, there’s the problem of getting proper complete nutrition. Most people already eat too much, yet they do not receive adequate amounts of micronutrients (vitamins and minerals) from the foods that they eat for optimal health. Mainly, this is because too many people don’t eat enough fruits and vegetables or may not know how to properly choose foods for adequate amounts of micronutrients (vitamins and minerals, etc…).
Even those who think they know what foods to eat in combination for better health haven’t fared well in achieving weight loss and improved health. One study compared weight loss groups consuming either fresh, healthy foods for the majority of their diet or nutrient-rich meal replacement shakes and found that meal replacement shakes resulted in more weight loss, better improvement to health biomarkers, and better adherence based on the convenience of the shakes (4).
How can you take advantage of the benefits of intermittent fasting without the drawbacks of the 5 and 2 diet approach that include eating too much, losing muscle, and not getting enough vitamins and minerals? We have the perfect program that takes the guesswork out of intermittent fasting and how to do it right.
We have two types of programs.
Our first intermittent fasting program allows you to eat food every day of the week.
The second programs gives you 2 days of decreased calories.
What you get with our program is intermittent fasting combined with additional nutritional, antioxidant, and detoxification support in Cleanse Days, which are part of a fully guided system that won’t leave you eating everything in sight one day followed by wanting to eat your arm off the next. Our system means moderate calorie control on Shake Days and appropriate fasting with nutritional support on Cleanse Days.
Our system, unlike theFast Diet, is also backed by clinical data showing that it leads to healthy weight loss, fat loss (without the muscle loss, especially if exercise is included), and better cardiovascular health. The end result is curbed food cravings, successful weight loss and maintenance, preservation of muscle mass, and finally, a long-term
lifestyle that will keep you healthier than ever before.
This all being said, unless you have some serious health issues the majority of our clients lose a tremendous amount of weight just following our Nutritional plan. Just for convenience people use our meal replacement shakes. They also make a great snack.
For more information call us at 215-821-7336.
References:
1. Mosely M, Spencer M. The Fast Diet: The Secret of Intermittent Fasting – Lose Weight, Stay Healthy, Live Longer. Short Books,
2013.
2. Wycherley TP, Brinkworth GD, Clifton PM, Noakes M. Comparison of the effects of 52 weeks weight loss with either a high protein or high-carbohydrate diet on body composition and cardiometabolic risk factors in overweight and obese males. Nutr
Diabetes 2012;2:e40.
3. Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased Consumption of Dairy Foods and Protein during Diet- and
Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. J
Nutr 2011;141:1626-34.
4. Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is
effective for weight loss and cardio-protection in obese women. Nutr J 2012;11:98.
Sara Richter, B.Sc., Gillean Osterday, M.Sc., RD and Katie Coles, M.Sc, RD, UK’s “Fast Diet”? Not So Fast
- Published in Uncategorized
Stop The Insane Crazy Exercises & Workouts – Learn Simple & Easy Weight Loss Exercises
Friday, 10 May 2013
Stop the crazy work outs!
Hello everyone this is Dr. Kenny and I am pleading with you to please stop the insanity and stop injuring yourself with these crazy high intensity workouts that promise you a tremendous amount of weight loss and Beach body in 30 days or less. Now I am telling you that it is possible to lose a significant amount of weight in 30 days but I am also telling you that you do not have to kill yourself in order to lose the weight. It is possible to lose weight safely and sensibly without hurting yourself and that's what our program is about.
The reason I am writing this article is because each and every day when I am working with our weight loss patients and I am customizing a simple and easy diet and exercise program for them more often than not they tell me that they had injured themselves either while exercising with a DVD program that they bought after seeing an infomercial on television or working with an inexperienced trainer who had the best intentions but pushed them to the extreme and they hurt themselves.
In order to lose weight:
- You do not have to exercise like an insane person performing super high intensity exercises each and every day.
- You do not have to run 10 miles each and every day.
- You do not have to starve yourself.
- You do not have to have an expensive gym membership.
- You do not have to spend a fortune on personal trainers.
- You do know have to have fancy expensive exercise equipment.
- You do not have to spend money on the latest and greatest exercise DVDs.
- You do not have to push yourself to the point where you actually cause yourself harm by injuring yourself.
- You do not have to spend a fortune on weight loss supplements and fat burners and all that other stuff that you see promoted on television and sold online and in stores that are in our local malls.
It's sad, but people come into our medical weight loss center and tell me all of the wonderful supplements that they are taking and the advice that they are getting from the salespeople working at the nutritional supplement stores. The problem is that they are spending quite a bit of money at the stores in the hopes of buying a product that will help them lose weight but the sad fact is that are still overweight.
Their body is still over weight but their pockets are much lighter.
Their pockets are much later because they are spending money on inferior nutritional supplements.
Sadly, the nutritional company can sell a product that only contains a 1 to 3 percent of the nutritional product that is on the label of the bottle and the rest of the you are taking can be just filler products.
Just because I am curious I ask them what type of graduate degree does the person selling this product have. Most of the time I am told that the person that sold them the nutritional supplement and gave them all this fantastic advice is a high school or college kid and that they had a tremendous physique.
Well, I have nothing against high school or college kids because I have children that are in high school and in college. But let me tell you when you are in high school and in college your body's hormones are at their peak. And this means that during those high school and college years you can almost eat anything and just do a little bit of exercise and still have a great body.
Sadly as we get older it gets a bit more difficult to eat whatever we want and still have a tremendous Beach body physique. At the age of 49 my body doesn't recover from the crazy exercise routines that I did when I was a much younger man.
Past the age of 30 our body's chemistry and hormonal levels decrease. This means that we do not heal as quickly as we did when we were in our teens and 20s. So this means when you do all of those crazy super high intensity exercises you are just going to hurt herself if you are over 30 years old.
But I am happy to tell you that you can still lose weight and be in great shape if you just exercise and eat smart.
In our medical weight loss center we help people that have to lose hundreds of pounds as well as people that only have to lose 30 to 50 pounds.
So it's just common sense, at least to me, that a person who has 100 pounds to lose is not going to do the same exercise program as a person that has to lose 50 pounds.
The fact is that the majority of our patients start with just a simple walking program and they lose a tremendous amount of weight and they don't hurt themselves.
So please if you are thinking of spending money on one of those crazy exercise DVDs, don't!
If you need help losing weight it is always best to work with a licensed healthcare professional.
If you need help losing weight just call us and we will be glad to assist you. Call 215-821-7336
Whether you need to lose 50 pounds or 250 pounds we can help you.
We can help you achieve your weight loss goals without starving yourself and without injuring yourself.
If you have any questions just call us at 215-821-7336 and I will be happy to answer some of your questions.
So if you are ready to lose weight, get healthy and do it the smart way and without injuring yourself call us at 215-821-7336.
We have convenient office locations in Philadelphia and Bucks County, PA.
But we have one phone number for both locations 215-821-7336.
Our Philadelphia office is located at:
7439 Frankford Ave., Philadelphia, PA 19136.
Call: 215-821-7336
Our Bucks County office is located at:
1200 Bustleton Pike, Suite 9, Feasterville, PA 19053
Call: 215-821-7336
- Published in Weight Loss
1600 Calorie Weight Loss Diet
Thursday, 18 April 2013
Here is the Nutritional breakdown for the 1600 calorie weight loss diet.
Breakfast:
2 oz. Protein
2 Starches
1 Fruit
1 teaspoon Fat (or use at another meal)
Lunch:
6 oz Protein
0 Starch
2 cups of raw veggies or salad or 1 cup cooked- may suggest unlimited
1 teaspoon fat
Dinner:
6 oz Protein
2 Starches
2 cups raw veggies/salad or 1 cup cooked
1 teaspoon fat
- Published in Uncategorized
Burst Training High Intensity Interval Training When Time Is Short
Thursday, 18 April 2013
When time is short try Burst Training. But Do Not Try This Routine Unless A Doctor Has Approved It for You.
Cardio Routine:
Please usa one of the following exercise machines for this routine:
An elliptical machine, stationary bike and/or stair stepper.
Perform this routine just 3 days a week on non-consecutive days.
That means you would exercise on – Monday – Wednesday – Friday or Tuesday – Thursday – Saturday
The Routine is as follows:
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Warm up for three minutes. Let's say you are riding a stationary bike for this ecercise session. so you would pedal for 3 minutes and allow the body to prepare for the session.
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After the 3 minute warm up you then pedal as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds
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After the 30 seconds of high intensity pedaling you will recover for 3 minutes, by still pedaling, but pedaling at slower pace and decreased resistance
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Repeat the high intensity exercise and recovery 3 more times
So your goal is 4 short 30 socond bursts of high intensity cardio exercise each of which are followed by 3 minutes of low intensity movement. If you cannot perform 4 sets just do what you can and work your way up to 4 over time. Eventually 4 sets will become to easy so when that happens gradually increase the sets to 5 then 6 then 7 then 8. But remember common sense dictates everything so be mindful of how you feel and do not push yourself to the extreme.
Strength Training:
Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. Do enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild. Do not use free weights. Use the exercise equipment in your facility or elastic bands for home workouts.
Exercises:
Chest Press
Shoulder Press
Back Row / Pull
Biceps Curl
Triceps Press
Leg Press
Leg Curl
Leg Extension
- Published in Weight Loss
How to Lose Weight When You are a Diabetic
Tuesday, 09 April 2013
Diabetics Optimal Food Choices for Weight Loss
Protein –Meats/Eggs/Dairy:
Buffalo, venison, lean beef, chicken, turkey, pork, duck, nitrate-free bacon, nitrate-free sausage, omega-3 eggs, all varieties of cheese, milk, yogurt (unsweetened).
Protein – Fish/Shellfish:
Salmon, halibut, cod, mackerel, herring, red snapper, tilapia, trout, tuna, crab, crayfish, catfish, sardines, sole, lobster, mussels, oysters, scallops, shrimp.
Vegetables (best low-glycemic veggies):
Arugula, asparagus, broccoli, broccoli rabe, cabbage, cauliflower, celery, collards, cucumbers, kale, lettuce, mushrooms, mustard greens, okra, onions, peppers, radishes, spinach, Swiss chard.
Fruits (in moderation):
Blueberries, blackberries, cherries, raspberries, strawberries, grapefruit, limes, peaches, apples.
Nuts & Seeds:
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, pecans, pine nuts, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds.
Note: Peanuts are legumes, not nuts.
Fiber:
Legumes, lentils, prunes, oats, barley, buckwheat.
Fats:
Olive oil, olives, flaxseeds, flaxseed oil, avocado, coconut, butter.
Herbs/Spices:
Cinnamon, dandelion root, garlic, parsley.
Beverages:
Green drinks – 1 tsp. 1-3x/day in water.
Green tea
Cinnamon-infused water (mix 3 tablespoons ground cinnamon and ½ – 1 teaspoon baking soda into 32 oz. water. Drink 8 oz. four times a day. Lower to 1 – 2 cups after one to three weeks. This powerfully improves blood sugar.
Foods to Avoid:
Sugar in all forms (including honey, molasses, sucrose, fructose, high fructose corn syrup), white flour, soda, alcohol, coffee, processed meats, soups, and other processed foods high in salt, trans fats, sorbitol and sorbitol candies as they can raise blood sugar.
High Glycemic Fruits: bananas, watermelon, pineapple, raisins and all dried fruits.
High Glycemic Vegetables: potatoes, corn, carrots, beets, turnips, parsnips
Diabetes Menu Outline:
Breakfast:
2 – 4 oz Protein
1 serving Fruit and/or Vegetable (low glycemic)
0 Starch
1 Fat
Lunch:
4 – 6 oz Protein
1 – 2 servings Vegetables (low glycemic)
0 Starch
1 Fat
Dinner:
4 – 6 oz Protein
1 – 2 servings Vegetables (low glycemic)
0 – 1 servings Starches (optional)
1 Fat
- Published in Weight Loss
The Best Exercises for Weight Loss and Fat Burning
Friday, 22 March 2013
If you are serious about losing weight this is a must-read article because I will be reviewing what you definitely need to be doing to burn fat and lose weight and I will also go over common misconceptions about exercising for weight loss.
Sadly there is so much misinformation out there about being healthy and losing weight that most people that come into our office are totally confused about what they should be doing to facilitate their weight loss and become healthy.
Today we are inundated with infomercials on television promoting the latest and greatest exercise routine and trendy diet program. We are also subject to advertisements in the magazines, newspapers and even on the radio and yes even on the computer and Internet.
Some of the information and some of the programs that are out there do have some merit. However, the majority of them are just designed to take your money. So now that I got that off of my chest let me start by saying that there is no perfect weight loss program or exercise routine for everyone. What works for you might not work for your brother or sister or your friends and vice versa. So this means that there are general guidelines that each of us should be following in order to achieve our physical fitness and physique goals but often times these guidelines have to be tweaked to work specifically for you.
If your goal is to lose a significant amount of weight the only real surefire exercise routine is cardiovascular exercise. This means that each and every day, yes that is right seven days a week you should be doing some type of cardiovascular activity.
I prefer to ride a bike. When the weather is nice I can bike ride outside and when it's cold and raining and snowing here in Philadelphia I ride a stationary bike in the house. Now your activity might be different you might like to take an exercise class, you might like to do an exercise DVD in the convenience of your own home, you might like to walk on the treadmill or walk around the neighborhood with family or friends or you can do any other activity you like, just do it.
Here is the secret to losing weight and burning fat so please pay attention.
Now in order to achieve fat burning you must perform a cardiovascular activity between 65% and 70% of your maximum heart rate. This is how will calculate that: you subtract your age from 220 and then times that .65 and .70 and that gives you 65 and 75% of your maximum heart rate. For example I am 49 years old so you would just subtract 49 from 220 and that gives you 171. You then multiply one 71 x .65 and that gives you 111, so this means that 65% of my maximum heart rate. In order to calculate 70% of the maximum heart rate I would just multiply 171 by .70 and that gives me 119.
So when I am performing my cardiovascular activity I want my heart rate to be between 111 and 119. That is all I would have to do in order to achieve weight loss and fat burning. For the first 30 minutes of riding a bike with my heart rate between 111 and 119, I will just be burning the sugar that is in my bloodstream and making my heart really healthy but from minute 31 on is when I will be fat burning.
This means that in order to actually lose weight I have to perform this exercise activity for 60 consecutive minutes.
With this method we are not concerned how fast, how hard and how intense we are actually exercising; we are just concerned with keeping our heart rate between 65% and 70% of your maximum heart rate. So I highly recommend that you use a heart rate monitor when doing this exercise routine.
If you are not able to perform any type of cardiovascular exercise for 60 straight minutes then just do what you can and over the course of time work your way up to 60 consecutive minutes.
With this routine we are not looking to lose 100 pounds in 30 days. We are trying to lose weight in a safe and healthy way and this will enable us to maintain this weight loss for the rest of our lives.
The only exercise machine that I do not recommend for this type of exercise routine is an elliptical machine. An elliptical machine is fantastic for high intensity bursts of exercise. An elliptical does definitely have its place in your exercise routines by not at the beginning when you were really trying to lose weight and to lose inches.
There will come a time when you hit a plateau and the weight loss stops. When this happens then it is time to start doing more advanced type of exercises for which the elliptical machine is fantastic and I am talking about doing short bursts of high intensity exercise.
The short high-intensity burst of exercise routines will help you develop nice lean muscle.
By I have always found that it best to lose as much weight as possible in the beginning doing the 60 minutes of cardiovascular exercise and then go into the more short burst high intensity exercise.
This is because through my years of personal training and also through my consulting with multitudes of patients I have learned that it is difficult to burn fat – lose weight and build muscle at the same time. Sadly I have found that if you try to do both at the same time you just wind up getting bulky.
I hope you found this article helpful. If you have any questions or would like a personal consultation in our Philadelphia Medical Weight Loss Facility just call us at 215-821-7336.
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia, PA 19136
(215) 821-7336
- Published in Weight Loss
7 Weight Loss Tips
Monday, 11 March 2013
7 Weight Loss Tips from our Philadelphia Medical Weight Loss Center to lose weight fast.
Tip Number 1:
You should have a small portion of protein with each and every meal.
You should have a small portion of protein with each and every meal.
Tip Number 2:
Stay away from fried foods. When foods are fried it diminishes all the nutritional benefits of that particular food and it also adds a tremendous amount of calories and unhealthy fats. Better cooking methods include steaming, grilling, broiling and baking.
Stay away from fried foods. When foods are fried it diminishes all the nutritional benefits of that particular food and it also adds a tremendous amount of calories and unhealthy fats. Better cooking methods include steaming, grilling, broiling and baking.
Tip Number 3:
You should be physically active each and every day. In order to lose weight it is not necessary to spend two hours in the gym every day. In fact you do not even have to have to gym membership. All you have to do is be active. The more physically active you are the more calories you burn during the day. You will also help develop good lean muscle and burn fat. You can take the stairs at work instead of using the elevator. You can ride a bicycle to work or to school. While you are watching your favorite television show it night you could actually be peddling on a stationary bike. You could also take a brisk walk around your neighborhood or your favorite local park. To achieve the maximum fat loss you should have a goal of performing some type of cardiovascular activity for 60 minutes each day.
You should be physically active each and every day. In order to lose weight it is not necessary to spend two hours in the gym every day. In fact you do not even have to have to gym membership. All you have to do is be active. The more physically active you are the more calories you burn during the day. You will also help develop good lean muscle and burn fat. You can take the stairs at work instead of using the elevator. You can ride a bicycle to work or to school. While you are watching your favorite television show it night you could actually be peddling on a stationary bike. You could also take a brisk walk around your neighborhood or your favorite local park. To achieve the maximum fat loss you should have a goal of performing some type of cardiovascular activity for 60 minutes each day.
Tip Number 4:
You should have your breakfast within the first 30 to 60 minutes of waking up. This will balance your body's chemistry and also put your body into fat burning mode for that day. If you do not eat during the first 30 to 60 minutes of waking up your body will go into starvation mode in the majority of the calories that you consumed during the day will be stored as fat. Please remember that you have to eat a good quality source of protein at breakfast. Coffee with extra cream and extra sugar and a jelly doughnut do not make up a healthy breakfast but they will make you terribly fat.
Tip Number 5:
You should drink at least 64 ounces of water every day. Your body needs to be properly hydrated in order to perform all of its normal activities. Without the right amount of water your body will not operate at its peak capacity.
Tip Number 6:
Do not be confused with all the different diet fads and 20 weight loss programs. So many people come into my office and are totally confused about what they really should be doing in order to be healthy and in order to be at a body weight that they would be happy with. Sadly this is because of all of the advertisements and infomercials that are on the television and on the Internet. The majority of these advertisements are just promoting weight loss programs, supplements or products that may give you a quick fix but eventually you will usually gained back all the weight you lost and probably even more than the weight you lost.
Tip Number 7:
If you really want to lose weight in a fast, safe and healthy way order to lose weight you should work with a healthcare professional that specializes in weight loss. In our medical weight loss program many of our patients do not have the slightest idea about what they really have to do to lose weight but this does not matter because we hold our patients by the hand and guide them step-by-step through their weight loss journey.
So if you are ready to lose weight give us a call for a weight loss consultation. Call us at 215-821-7336
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia PA 19136
Call: 215-821-7336
- Published in Weight Loss
Is It Possible To Lose 10 lbs in 2 Weeks Without Dieting?
Friday, 22 February 2013
Just doing this one thing I personally lost 7 pounds in two weeks. My cravings also decreased and my belly bloat went away.
All you have to do is just add one thing to your daily regimen.
My nutrition and wellness mentor Dr. Berg designed this program to make the tiniest change to your eating habits and yet give you the biggest difference in your health. He always told me that the most common misconception is that most people think they need to lose weight in order to get healthy. Everyone knows that obesity is a major health risk. It's actually one of the leading health risk in the United States at this time.
In actuality you should really be getting healthy in order to lose weight. You see healthy bodies do not accumulate extra fat.
Whether we like it or not a purpose of food is to give us energy and to facilitate the growth and repair of tissues. The nutritional ingredients in our food is what actually makes us healthy. Now please remember that calories do matter but if you want to be healthy and lean and fit you much rather have the calories from a nice snack of chicken and a half cup of brown rice than the calories from a Snickers bar. Yes sadly it is true all calories are not created equal. The calories from the Snickers bar are just going to make you fatter and less healthy. Where as, the calories from the chicken and Brown Rice is going to give you a time of energy and provide your body with the nourishment that it needs to heal and make you much more healthy.
This program is the kale shake. According to Dr. Berg, he came up with this program and tested it on hundreds of thousands of people with amazing success.
It's hard to believe but it's so very true that one cup of kale gives you 18,000 units of vitamin A as well as tons of vitamin K and 10 times more vitamin C than spinach. It has more iron than beef, more calcium than milk and lots of phytonutrients, which provides additional health benefits. Yes it's true!
1 cup of kale per day is your multivitamin and mineral supplement.
There are few foods that are more nutrient rich than kale. Parsley does contain a little bit more nutrition than kale, but it's hard to swallow.
So Dr. Berg recommends that you have at least one kale shake a day before breakfast. If you want to be even healthier and his weight more quickly you could even do two or three Kale shakes per day. So you would have one shake before breakfast, one before lunch and one before dinner.
I tell my weight loss patients all of the time that your hunger is just a sign that your body needs nourishment. If you give your body the nourishment that it needs your hunger and cravings will go away. The problem is that when most people are hungry they are eating junk that has no nutritional value but it does have tons of sugar and calories. And of course you know that all of the extra sugar and calories will just make you fat and second.
If you want to eliminate your cravings and hunger you have to eat good healthy nutrition dense foods. That is why this shake program is so simple and so effective. Especially when you combine it with our appetite suppressant medications like phentermine and our rapid weight loss nutrition plan.
These kale shakes will give your body the nutrients that it needs and your cravings will gradually disappear and you will be able to control what you eat more easily.
Here is what you could put into the kale shakes:
- 1 handful of kale.
- 1 cup of frozen fruit.
- One glass of water.
- Blend for approximately 3 minutes.
It's so simple and yet so delicious and good for you.
Here are some of the benefits of kale:
- Lowers cholesterol.
- Rich in fiber.
- Risk – lowering benefits from cancer of the bladder, breast:, colon and the prostate.
- Supports detoxification.
- Anti-inflammatory benefits.
- Tons of vitamins A, C and K.
- Decreases hunger and cravings.
- Gives you more energy.
- Facilitates weight loss.
- You have more satisfaction after eating.
- Your sinus function better because of the high levels of vitamin A.
- Improves your complexion and skin.
The good thing about this program is that most people start feeling the benefits within 24 – 48 hours.
So there you have it a quick and easy way to help to greatly improve your overall health.
If you have any questions or would like to make an appointment for weight loss consultation just call us at 215-821-7336.
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia PA 19136
(215) 821-7336
weight loss results vary depending on the individual. Results may vary based on each patient’s physical health, diet and exercise, and adherence to our program. The weight loss results described in testimonials are not typical for every individual. This highly depends on following the nutrition plan as well as following instructions from our Medical Professionals and Nutritionists. No guarantee is provided or implied.
- Published in Weight Loss
Recipes for 1200 and 1600 Calorie Diets
Monday, 18 February 2013
Are you tired of trying to lose weight and are stuck eating horrible tasting meals? Well here are some delicious meals that are not only tasty but you will lose weight eating them too.
Breakfast – choose one of these for breakfast.
For the 1200 calorie menue follow as is / for the 1600 calorie diet + 1 starch.
½ cup cottage cheese with ½ cup strawberries, 1 tbsp flax oil on 1 slice whole grain toast
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2 poached eggs, ½ cup hash browns cooked with 1 tsp sesame oil, 1 slice melon
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1 cup oatmeal, ½ oz. protein powder, small pat butter, ½ cup raspberries
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2 oz. smoked salmon, sliced cucumbers and tomatoes, ½ whole wheat bagel, green tea
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Fruit Punch (1/2 cup frozen strawberries and ½ cup blueberries, ½ – 1 cup water, and Stevia blended) with no-sugar-added whey protein
Lunch – choose one for lunch.
For 1200 Calories you are allowed 4 oz protein – follow as is written below. For the 1600 Calorie menue you are allowed 6 oz Protein
4 oz. turkey white meat, Dijon mustard, 2 cups spinach salad with 1 tsp flax oil, vinegar
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Large mixed green salad with 2 tsp olive oil and lemon juice, 4 oz. tuna, chopped yellow and sweet red pepper
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4 oz. broiled sole, steamed vegetables, 2 tsp flax or olive oil dressing
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4 oz. chicken salad made with sugar-free mayonnaise, wrapped in lettuce, raw carrots and cucumbers
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4 oz. gourmet salmon salad made with 1 can salmon, 2 tsp. sliced scallions, 1 tsp. Sliced radishes, 2 tsp. Rice vinegar, 1 tsp. Flax oil, 1 tsp. Soy sauce, and ¼ tsp. minced ginger root all placed atop a green salad, 4 Wasa crackers
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Spinach salad topped with tomatoes and no-sugar-added dressing, 4 oz. grilled chicken topped with guacamole
Dinner – choose one.
For 1200 Calories you get 4 oz protein so just follow the menu as it is written beloe. For the 1600 Calorie menu you get 6 oz Protein + 1 Starch.
4 oz. broiled red snapper, 1 cup steamed broccoli, 1 baked yam, 1 pat butter
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4 oz. lean London broil, 1 small baked potato, 1 tsp sour cream, sautéed leeks and mushrooms in wine
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4 oz. stir-fried white fish with 1 cup snow peas, onions, bean sprouts, red pepper, ½ cup brown rice
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4 oz. broiled salmon, ½ cup brown rice pasta (Pastariso, Trader Joe’s), ½ cup tomato sauce with oregano, thyme, and garlic, grilled vegetables
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4 oz. chicken breast with rosemary, ½ cup couscous, roasted onion/garlic, broccoli sautéed in 1 tsp olive oil
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Salmon burger patty made with 4 oz. chopped salmon, onions, dill, 1 egg, and ¼ cup ground sesame seeds, and sautéed in skillet with 1 tsp butter, 1 cup cauliflower, ½ cup quinoa
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Albacore tuna broccoli custard made w/ ½ lb. fresh chopped broccoli, 3 oz. tuna, 1 egg, ¾ cup milk, ¼ cup grated cheese, 2 Tbs lemon juice, seasonings, ½ cup whole wheat pasta, all mixed together and baked at 375Efor 35 mins.
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4 oz. swordfish made with juice of ½ lime, herb seasonings, and 1 Tbsp. softened butter, patted onto all sides of the fish and broiled, 1 small sweet potato, and 2 cups Brussels sprouts
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Crab and avocado salad made with 1/3 cup chopped celery, 4 oz. cooked fresh crabmeat, 1 tsp. low cal. mayonnaise, 1 tsp. cumin, ½ tsp. turmeric, 1 Tbsp. capers, juice of ½ lemon, ½ medium avocado, seasonings to taste, and 1 bunch watercress with stems removed (2 servings), whole wheat pita pocket
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Sautéed 4 oz of turkey sausage, ½ cup red or green pepper, ¼ cup chopped onion, ½ cup chopped zucchini, whole wheat tortilla
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Shrimp parmesan made with 8 sautéed large garlic shrimp in olive oil with ½ cup organic tomato sauce and sprinkled part-skim mozzarella cheese (divided over each shrimp), mixed green salad, ½ cup brown rice pasta
So there you have it delicious recipes for breakfast, lunch and dinner. If you would like help losing weight call us for a consultation.
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia, PA 19136
(215) 821-7336
- Published in Weight Loss