RULE #1- NEVER SKIP BREAKFAST
Are you one of the 3 out of 5 Americans that routinely skip breakfast? The reasons for skipping breakfast are many. It may be due to hectic professional life, life with small children, personal life issues, errant diet programs, or lack of understanding of how important breakfast is.
Many people have heard the saying, “…breakfast is the most important meal of the day…”, but many don’t seem to grasp just how important this meal is. For those who are religiously adhering to eating breakfast but still having difficulty losing weight may not understand “how” to eat breakfast.
So why is breakfast the most important meal of the day? It is important because the human body needs to rest in the form of sleep for at least 7 to 8 hours per day, sometimes more, depending on one’s health status and activity level. During this time, the body is devoid of any food and undergoes a phenomenon called “mini-ketosis” whereby the body is depleted of carbohydrates, fats, and proteins and begins to draw from stored body fat and sometimes from muscle tissues. Therefore, it enters the early form of “starvation” phase.
The problem with skipping breakfast is that there is a small window of time where the body needs to “fuel up”. This is typically between 5:30 A.M. to 8:00 A.M. for most people. If one misses this “window”, the pancreas begins to secrete too much insulin in response when food does become available, and stores whatever food one ingests into additional fats. The body literally thinks it is starving and the very first food that it comes into contact is converted to stored fat. It doesn’t matter if a person had the healthiest, most lean, and most nutritional food. This is not good.
In most countries other than the United States of America, breakfast is the largest meal. Conversely, in United States of America, dinner typically is the largest meal. We are also the fattest nation on earth. Think about that.
Breakfast should be rich in lean proteins while minimizing carbohydrates as much as possible. As discussed before, for those who cannot lose weight but are eating breakfast and trying to exercise, it is important to understand that a protein rich breakfast is KING. Many are deluded into thinking that steel cut oatmeal and a good serving of fruits is the key to weight loss. This is WRONG!
Try this for breakfast everyday for the next two weeks – Eat a blueberry Chobani Yogurt and 2 hard boiled eggs. Not only will your appetite go down, you will most likely lose a few pounds!
RULE #2- GIVE UP FRUIT
Currently, USDA recommends 5 to 13 servings of fruit per day. This recommendation is one of the proximate causes of obesity and millions of Americans who are frustrated with their weight loss. While some fruits are rich in antioxidants and vitamins, most fruits contain high concentration of carbohydrate in the form of fructose.
If one is frustrated with weight loss and are following USDA guidelines for fruit consumption, the best advice is to stop. Am I crazy for recommending this? Quite contrary. In order to lose weight, one must reduce or eliminate as much carbohydrate consumption as possible because of the overactive pancreatic activity in producing Insulin.
Fruits, while full of their virtues, are very concentrated in carbohydrates. You can obtain all antioxidants, vitamins, and minerals through a supplementation program. As long as one continues to provide concentrated carbohydrate supply, the body will not stop storing fat through the pancreas and insulin over-production.
This is not to say that one must stop eating fruit indefinitely. Once a person has reached the desired weight goal, it is highly recommended that fruits in high antioxidant and protein concentration should be consumed. What are they?
Berries – Raspberry, Blackberry, Blueberry, and Strawberry are low in carbohydrates, high in antioxidants, and rich in proteins. Each person should consume 1 cup of fruit (berries) per day.
Try this everyday for the next two weeks – STOP CONSUMING FRUITS! Especially oranges, apples, and bananas. Not only will your appetite go down but your carbohydrate cravings will become minimal within this period of time. You will also most likely lose a few pounds!
RULE #3- BROCCOLI AND SPINACH ARE NATURE’S FAT BURNERS
It is well known that broccoli and spinach are two vegetables that are very high in antioxidants, fiber, and anti-cancer activity via nrf2 gene activity upregulation. If a person is trying to lose weight, he or she must concentrate on consuming at least 1 cup (2 cups preferred) of broccoli at lunch and dinner. Additionally, spinach (or Romaine Lettuce) should be present as a “salad” at lunch and dinner.
The theory about vegetables, and especially the hero vegetables such as broccoli and spinach, is that they act as a transport mechanism to cleanse the body of toxins and metabolized fats out of the body. The fiber concentration also helps to reduce body triglycerides (bad fats) and helps keep people “regular” in their bowel movements.
In any instance, a habit must be developed and adhered to, that a person must consume cruciferous (green or leafy vegetables) twice per day at lunch and dinner as outlined here. Effective weight loss cannot occur without proper vegetable consumption. But to simplify things in one’s quest for weight loss, all we need to know is that BROCCOLI AND SPINACH ARE NATURE’S BEST FAT BURNERS…. PERIOD!
One additional pearl is to avoid any vegetables of color while trying to lose weight. For example, if one wants to consume a bell pepper for vegetable, he or she must stay with “green” variety as opposed to the colorful varieties such as (red, yellow, or orange). These vegetables typically have higher carbohydrate concentration at the cost of lower fiber content.
Try this for the next two weeks – Eat 1 cup of broccoli at lunch and dinner along with a bowl full of raw spinach. You should lose a few pounds in 2 weeks following this recommendation.
RULE #4- DRINK 8 GLASSES OF 8 OZ WATER PER DAY
Almost everyone in the US does not drink enough water. Many more are cellularly dehydrated. Without water, it is difficult to carry on the body’s necessary biochemical reactions efficiently. A good rule of thumb is to drink water regularly throughout the day so that one is going to the bathroom every hour and a half. This ensures that adequate water is being absorbed by the body and the cells.
Without water, biochemical reactions will occur efficiently and weight loss will also suffer. Drinking water is fundamental to life and so it should be for anyone aspiring to lose weight.
Anyone aspiring or frustrated with their weight loss should consider this one fundamental need. Additionally, everyone should stop drinking:
- juices of any kind
- diet cokes and diet sodas
- limit coffee intake to two cups per day and follow up with one glass of water for each cup of coffee consumed
Studies have shown that diet sodas, in particular consumption of Diet Coke in excess of 4 per day will cut life expectancy by over 15% in a recent study. What people must realize is that just because it says “diet” or it says it has 0 calories, does not mean it doesn’t have hidden carbohydrates in the form of sugar alcohols and additives. In fact, consumption of diet drinks and sodas are MAKING DIETERS FAT.
Try this for the next two weeks – Make sure to drink 1 cup (8 oz) cold water every hour and make sure to drink 8 cups per day. Cut out all juices, diet sodas, energy drinks, and minimize coffee intake to two cups per day. Make sure to drink 1 glass water after drinking 1 cup coffee to rehydrate. This should significantly improve energy and weight loss endeavors.
RULE #5- EAT LEAN PROTEIN 8 OZ AND REDUCE CARBOHYDRATES
In order to effectively lose weight, one must concentrate on feeding the body with lean proteins. Proteins are life and everything that is vital to survival is due to proteins. Lean proteins must come at the cost of excessive carbohydrates.
Three of the leanest protein (animal) that should be consumed are TILAPIA, CHICKEN BREAST, AND FILET MIGNON. In fact, Tilapia is the best lean protein that is rapidly absorbed by the body in humans. Even if a person is not a “fish” person, he or she should try eating Tilapia at dinner (8 oz) grilled or baked, but not fried.
For those people that are adamant about limiting animal proteins, there are reasons why so many Vegans and Vegetarians are not necessarily slim in appearance. This is because in order to consume enough protein to sustain life, this group of individuals must take in even greater amount of carbohydrates. For example, black beans are known to be lean and healthy. Yet, people consuming black beans for protein must understand the reason why he or she cannot lose weight is because while 1 cup of black bean contains over 69 grams of protein, it also has over 189 grams of carbohydrates. Remember, carbohydrates must be limited to lose weight. This is not good.
Additionally, people must understand that in order to maintain life, one must consume half of their body weight in grams of protein. For example. A 200 pound man must consume 100 grams of protein per day to sustain and maintain healthy weight
Carbohydrates such as grains, pastas, fruits, vegetable juices, carbohydrate rich vegetables, all must be eliminated or minimized in order to lose weight. Additionally, to maintain body weight, one must learn to carefully monitor carbohydrate in take.
Try this for two weeks – At lunch eat Caesar Salad without cheese or croutons with 8 OZ chicken breast meat, a cup of broccoli, a tall glass of water, and a light caesar salad dressing (dipping only). For dinner, eat tilapia (8oz measured raw), 1 cup broccoli (cooked any which way) and bowl full of raw spinach. Add 2 teaspoons of olive oil and a squeeze of lemon, salt, and pepper. Not only will the appetite diminish but in two weeks you will be at least 2 pounds lighter.
If you are serious about making a change and committing to losing weight, download our free video to learn how we help our patients lose weight and keep it off.
By: Dr. Brandon Kim CEO | Camelback Health Care