Now that school has ended for our kids and the heat of summer is fast approaching, it is a great time to focus on your health and fitness.
I personally have a love/hate relationship with diet and exercise. At some points in my life I have been very overweight and unhealthy and at other points I have been thin and energetic. This is true for a lot of us.
I have lost 70 lbs twice in my life so I am very familiar with how difficult it is too maintain a healthy body weight. I have purposefully kept my drivers license picture that was taken when I was at my peak weight to serve as a reminder of my weight loss journey.
For a few years I have been proponent and practitioner of the low carb and high fat (LCHF) diet. This type of diet is also called the Ketogenic diet which is not to be confused with Atkins or South Beach diet. These other diets contain a lot more protein especially in the form of meat. A true ketogenic diet only contains a low to moderate amount of protein and the focus is more on eating vegetables and healthy fats and very few carbohydrates. The typical ketogenic is composed of 65-80 % fat calories.
Other things that I have incorporated is both intermittent and long periods of fasting. I have fasted for over a week consuming nothing but water and supplements. I am also a big fan of high intensity training (HIT) and strength training. While not for everyone I enjoy doing sets of all-out sprints. The evidence shows that just 10 minutes of HIT is essentially equivalent to 60 minutes of moderate intensity activity like jogging or cycling.
Recently, I have seen a significant surge of interest from patients that are inquiring about the ketogenic diet or other ways to help with weight loss or to live healthier. In my experience the ketogenic diet can be tricky and it will definitely help to have someone like myself serve as a coach through the process. Since I have personally experimented with many diet and weight loss strategies I can help those that are interested in taking control of their health.
To get you started on your weight loss journey it helps to start simple. One of my favorite meals is composed of 1 avocado, salsa, 1 lime, and a pinch of salt. I start with putting an avocado in a bowel and slice it up as small as possible. I then add the salsa, lime, and salt and mix it up thoroughly. I typically eat about half of it and save the rest for later in the day or the next day. The avocado provides a lot of healthy fats, fiber, and potassium.
In conclusion, before doing the ketogenic diet or any of the strategies I have discussed above please consult with your physician first. If you have any questions or would like to learn more feel free to give me a call or send an email.
6/6/2017 09:29:02 am
Is there a good 'rule of thumb' for how much protein is adequate? Since a true ketogenic diet only contains a low to moderate amount of protein, I'd be curious where that amount lands per patients body weight. Sounds like I need to consult my physician :)
7/26/2017 08:36:46 am
I have been trying to do low carb and low sugar, but so many days breakfast alone logs me past my carb intake. I know breakfast is suppose to be the biggest meal of the day. My first day in diet mode I did one piece of bread with a small spoon of honey and peanut butter. Boom! my count was over, so the rest of the day I felt starving like I couldn't eat! Help I'm smart, but health food ignorant..apparently.
Your comment will be posted after it is approved.
Leave a Reply.
Doctor/Telemed/Sick Visit $60
WEIGHT LOSS $60
HCG DIET $399
HORMONE VISIT $60
BLOOD WORK $60
STEM CELL $999
Testosterone Visit $69
Vitamin B12 $25