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A Common Sense Approach to Weight Management
January 21st, 2012 by Dennis McInerney

Weight management has been and continues to be a never ending challenge for many Americans. This is evidenced by the fact that 66% of adult Americans are overweight with 31% percent being obese (1). In addition, childhood obesity in the United States has more than tripled in the past two decades. The three big contributors to weight gain are the excess consumption sugar, processed food and fast food. Prior to 1900, the average amount of sugar consumed by Americans was 5 pounds per person per year (2). By 1997, the average amount of sugar consumption rose to 154 pounds per person per year and continues to grow (3). Our busy lives find us seeking quick meals in the form of processed food and fast food. Couple this with chronic stress and a sedentary lifestyle and you have a recipe for obesity. Chronic diseases such as insulin resistance, Type II Diabetes and heart disease can be directly linked to obesity. Approximately 25 million Americans have Type II Diabetes and 100 million people are estimated to be insulin resistant. Obesity is truly an American epidemic .

 
It’s not that Americans haven’t tried to control their weight and address this epidemic. A whole industry exists to help individuals manage their weight. Weight loss centers can be found in most cities throughout the country. Numerous weight loss programs are constantly promoted on TV, radio and in magazines located at checkout counters in every supermarket. When you take away all the hype, most serious weight loss programs focus on caloric restriction and exercise. It’s evident from the above statistics that current approaches to weight management are just not working.
 
A  unique cutting edge approach to weight management developed by Dr. Robert Maki  has produced excellent results. Dr. Maki maintains a private practice San Francisco, CA and id the Medical Director of Solutions Through Health, LLC. Dr. Maki has created a paradigm shift that uses an integrative approach to weight management. Dr. Maki’s program addresses the three major roadblocks to weight loss; hormone imbalance, neurotransmitter imbalance, food allergies and sensitivities. These roadblocks are fueled by today’s artificially concentrated food that is designed to set up a pleasure trap of food addiction.
 
Artificial Concentration
 
You know that our modern diet is artificially concentrated. What you may not know is that this artificial concentration causes the calorie-counting machinery in our body to make errors? By removing fiber and adding sugar and fat to food, it actually tricks the brain into not knowing when it is full. As a result, portion sizes are larger, and more calories are consumed before the feeling of fullness is felt. The trillion dollar food industry bombards us with messages to make us eat more and more of the worst foods possible.
 
Pleasure Trap
 
Processed foods cause the release of a neurotransmitter in the brain called dopamine, which causes a feeling of pleasure. The release of dopamine can cause continual pleasure-seeking behavior. This pleasure producing mechanism is referred to as the dopamine re-enforcement pathway, which is the basis of any addiction.
 
Six Successful Keys to Weight Management
 
1. It is not how much you eat but what you eat that matters: The best and most effective way to lose weight is not simply by restricting calories. Instead, a better approach is to eat yourself skinny by consuming the right kind of foods. This allows you to eat plenty of food on a daily basis without any sense of deprivation, hunger or excessive cravings. Your energy will improve, and the pounds will come off!
2. You need fat to lose fat: Your brain is always searching for a source of sugar or fat. The point is to avoid the sugar and give your body an abundant daily amount of good, healthy fats and oils. This communicates the perfect biochemical message to your body and encourages the weight loss process.By avoiding or restricting fat, you are actually setting the body up to store more fat in the long run, sabotaging any initial results that may have been achieved.
3. Eat for fuel not for pleasure: The best way to stay on the program is to eat for fuel and not for pleasure. This means eating small meals frequently throughout the day. This allows you to stay one step ahead of your biochemistry and makes your food choices much easier. If you wait too long to eat, inevitably you will cave in and eat for pleasure, making unhealthy choices.
4. Your caloric intake should follow the path of the sun: This simply means that as the sun rises during the day, our caloric intake should rise as well, up until noon to 1:00 pm. At this point the sun begins to set for the day, so our caloric intake should begin to diminish as well. Too many people eat their largest meal of the day at dinner. It should be just the opposite. The largest meal of the day should be either breakfast or lunch.
5. Strive for consistency, not perfection: In relation to food choices, the goal should be consistency, not perfection. There will be special occasions, holidays and vacations that will make food choice a definite challenge. Be diligent when possible, but allow yourself some leeway, which helps you to be successful on a long term basis and maintain your results.
6. Practice the 80/20 rule: This rule can be applied to many areas such as business, money, relationships, and food. The ideal should be to eat foods that nourish your body 80% of the time, which allows you plenty of leeway in the other 20% of your food choices.
 
Helpful Tips
 
Get sufficient sleep: Excess stress and lack of sleep are major factors contributing to the obesity epidemic across our nation. Improved sleep quality will reduce the impact stress has on the body, to realize the most effective weight loss.
Do not restrict your calories: Weight loss is not accomplished by starving yourself. Restricting calories will actually promote weight gain by slowing down metabolism. Eating frequently will also boost metabolism, maintain energy levels, and promote weight loss.
Drink water: Drink a minimum of 64 ounces, or up to ½ of your body weight in ounces every day.
Drink green tea: Although green tea contains a small amount of caffeine, it is a better alternative than coffee, as it will help your body burn fat.
Avoid excessive sodium: Regular table salt and other processed foods contain sodium, which causes the body to retain water and contributes to high blood pressure. If you like to season your food, you should invest in a good Celtic sea salt from your local market.
Don’t trust your scale: Your weight will fluctuate on a daily basis. To stave off frustration and keep yourself positive and focused, only weigh yourself once per week (before breakfast).
Take pictures: We recommend you take a before, a 30 day and a 60 day picture. You will be amazed with your transformation!
Exercise: Move your body every day! Find an activity you enjoy. Go for a walk, ride your bike, gentle stretching, join a yoga class.
 
Note: If caffeine and processed foods have been a regular part of your diet, you may experience headaches, fatigue, irritability and food cravings as you eliminate them from your diet. These symptoms typically only last 2 – 5 days and then diminish as your body adjusts.
 
The Program
 
Eat 5 small meals / snacks every day: The goal should be to eat every 2-3 hours, which keeps blood sugar and hormones balanced throughout the day. As a result, this will help your body burn fat, improve energy, and minimize appetite and cravings. Make sure each meal includes a portion of protein from the approved food list provided.
Eat breakfast everyday: Start out every day with a good, protein-rich breakfast within 1 hour of waking. This will prime your metabolism for the rest of the day. Example: 2 slices of turkey bacon and piece of fruit, or 2 eggs and 1 slice of Ezekiel bread with almond butter.
Take EFAs rich in omega-3 everyday: This will provide the body with essential omega-3 fatty acids, which are virtually void from the American diet today. Omega-3 fatty acids help to support the heart, the brain, and tone the skin, as well as assist the body to burn fat.
Take adrenal adaptogenic support nutrients everyday: This will help to minimize the negative effects of stress on the body and assist the weight loss process.
Drink non-dairy protein shakes every day: Mix ½ scoop of rice protein or rice protein based powder with 6-8 oz of sweetened or unsweetened almond or rice milk twice daily.
Limit refined sugars and processed grains: High fructose corn syrup, pasta, breads, cereals, bagels, crackers, chips, fruit juice, soda (including diet soda), etc. all have very little fiber, if any, and cause huge fluctuations in blood sugar and insulin levels, leading to fatigue and unwanted weight gain.
Limit alcohol consumption particularly during month 1 on program: During the first 4 weeks, it is best not to consume any alcohol. After this initial period, 2-3 drinks per week is reasonable.
Avoid wheat and dairy products: Many people are sensitive to wheat and dairy products, which can cause a wide variety of symptoms, such as fatigue, nasal allergies, skin conditions, digestive problems, and can trigger an inflammatory cascade.
Focus on eating high fiber “Free Foods”: Focusing on high fiber foods will allow you to eat plenty of food without starving yourself. Eating “free foods” will help create a feeling of fullness without consuming too many calories. Fruit and vegetables from the Approved Food List are “Free Foods.”

Daily Step by Step Guide
Estimated Time Action Taken
7:00 AM Wake up for the day. Start the day off right with a glass of water. Make it even better by adding lemon.
7:30 Am Eat Breakfast
7:35 AM Supplement with EFA's and adrenal support nutrients
10:00 AM Rice Protein Drink
12:30 PM
Eat Lunch
Supplement with adrenal support nutrients
3:00 PM Rice Protein Drink
6:00 PM Eat Dinner
9:30 – 10:00 PM Bedtime

1.  Weight-Control Information Network
2.    http://www.healingdaily.com/detoxification-diet/sugar.htm
3.    http://ers.usda.gov/publications/sb965.pdf

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