You may be asking yourself, what should I eat to see weight loss results?
Camelback Medical Centers in Scottsdale and Phoenix is here to help inform our patients that relying on extreme exercise regimes to give you long-term health and weight loss is not going to work. Results are determined by the food you give to your body to sustain itself.
Our medical providers and weight loss counselors at Camelback Medical Centers in Scottsdale and Phoenix want to share a wealth of knowledge in regard to diet and weight loss. Each day they help transform many of our patient’s lives through awareness and our medical weight loss program. We have provided some basics for changing an unhealthy diet into a more energized, active, and healthy lifestyle below. To get more information about our complete medical weight loss program and to receive $99 off any one of our weight loss programs click here.
Your diet should be comprised of five main food groups: vegetables, protein, fruit, grains, and dairy. We have broken down a few key points for each below. Keep in mind that portion control and food choice contribute greatly to a healthy lifestyle and weight loss.
Our parents always told us to finish our vegetables. Well, they were right. Vegetables, green and leafy ones especially, provide us with multiple nutrients and very little fat or sugar content which are the greatest contributors to weight gain and obesity. Spinach, kale, broccoli, mustard greens, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. Other “colorful” vegetables such as corn, carrots, beets, sweet potatoes, onions, and squash provide healthy nutrients and add just enough sweetness to vary your vegetable medley for lunch and dinner. Vegetables should be the greatest portion for all of your meals, followed by protein.
Fish has a ton of omega-3 fatty acids which are great for your heart and brain. Experts recommend 2 servings of fish per week with options including salmon, mahi-mahi, tuna and halibut. White, flaky fish are your best options as they provide all the necessary nutrients without any of the extra fat that can be found on some other types of fish. Chicken is another great choice for protein and is recommended as a primary source alongside fish. Even a 3-oz. portion of boneless, skinless chicken breast has 27 grams of protein and will provide essential amino acids such as selenium and vitamins B6 and B3! Eat red meats such as beef and lamb sparingly. These tend to contain more cholesterol and saturated fat than other sources of protein. You can still include them in your diet, but don’t make these options your primary source of protein.
Fruits can provide many vitamins, minerals, antioxidants, and phytochemicals and should be considered the third greatest food group in your diet. The best fruits to eat are apples, grapes, blueberries, pomegranates, blackberries, and grapefruit. With varying benefits from each type of fruit you can be sure that these options will provide you the necessary fuel without giving you extra sugar that some fruit, such as bananas, contain. Be aware fruit juices and canned fruit have too many sugars and carbohydrates to be considered good dietary options!
Grains should be consumed on the smallest scale and should be limited to certain types. Refined options such as white rice, white bread, and pasta can be considered “empty” carbohydrates given that they do not provide much nutritional value and can cause you to gain weight by consuming too many simple carbs. Better choices include quinoa, brown rice, and whole-grain bread and should be limited to one serving per day.
Dairy products should be limited as well. Good sources include nonfat, almond, or coconut milk and low fat yogurt. Creamer products for your coffee often contain a large amount of sugar and fat calories- opt for almond milk and a sweetener such as stevia instead. If you are trying to lose weight stay away from cheese products which contain a high amount of calories and fat content. If you must eat cheese go for low fat sharp cheddar or cottage cheese. Not only will some dairy products stump your weight loss goals it can also cause issues such as high cholesterol, joint pain, lack of energy, and irritable bowel syndrome.
Above all dietary recommendations drink plenty of water. A gallon of water per day is recommended for most but those with severe over weight problems will need to drink more. Check out this plan provided by LiveStrong to increase your water intake to a gallon each day. Contrary to some beliefs, water will not make your body retain water weight but will do the opposite by flushing out toxins and fat stores in your body.
How much of each food group should you eat?
The medical providers and weight loss counselors at Camelback Medical Centers in Scottsdale can provide research-based portion sizes as well as menus and recipes to be sure you are eating healthy and still getting weight loss results as necessary.
In addition to the dietary component, our program at Camelback Medical Centers combines behavior modification and physical activity with proven FDA approved medications to suppress your appetite, give you energy, and burn fat. To top it off our weight loss counselors will give you the tools needed to keep off those unwanted pounds and enjoy your new healthy lifestyle.