Weight Loss

Lose weight safely without causing other health problems; track to ensure nutrient goals are met

Recommended For

BMI > 30, Eating disorder, Morbid obesity, Obesity, Overweight, Weight issues.

Diet Goals

Eat 500 less calories than you burn a day

  • Eat diet low in fat and sugar for healthy weight loss
  • Eat 20-30 grams of protein at each meal
  • Eat 3500 calories less per week or 500 less per day to burn 1 lb per week
If you go on a crash diet and regain all the weight, it’s hard on your heart. The new sustainable trend is healthy lifestyle eating.

Food Recommendations

Foods to Eat

Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Lean proteins: Poultry, white fish, low fat yogurt, cottage cheese, cheese, tofu, beans

Foods to Avoid

Alcohol: Beer, wine, liquor, canned alcohol drinks
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
Fried foods: Pan fried or deep fried in hot oil or butter

Diet Rules

Additional Information

Research

Weight loss of 5-10% provides health benefits to people who are obese even if they never achieve their 'ideal' weight; or start losing later in life.
Regular exercise is helpful for wt loss & maintenance; exercise can increase how many calories you burn in a day.
Research shows that poor sleep or < 7 hrs/night can cause body to make more insulin, cortisol and affect hunger hormones which can cause weight gain.

Caveats

Risk factors for chronic conditions increase with yo-yo dieting/weight; pick lifestyle diet without restricting one nutrient for stable lifelong weight.
Overweight/obesity linked to chronic diseases like T2 diabetes, heart disease, high BP and cancer.
Artificial sweeteners can alter how bodies process fat and obtain energy; linked to obesity.
Walk 30 mins/day; Strength training 2 x week; 10 lb of muscle burns 50 calories per day at rest; 10 lb of fat burns 20 calories.

References

American Heart Association Recommendations for Physical Activity in Adults and Kids. (2024). American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults?appName=WebApp
The Link between Asthma and Weight. (2023). American Lung Association. https://www.lung.org/blog/the-link-between-asthma-weight
Weight loss and carbohydrates. (n.d.). Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-and-carbohydrates
Losing Weight. (2023). Center for Disease Prevention. https://www.cdc.gov/healthyweight/losing_weight/index.html
Adult Obesity Facts. (2022). Centers for Disease Control. https://www.cdc.gov/obesity/data/adult.html
Healthy Weight, Nutrition, and Physical Activity. (2023). Centers for Disease Control. https://www.cdc.gov/healthyweight/index.html
Cho, Y., Hong, N., Kim, K., Cho, S., Lee, M., Lee, Y., Lee, Y., Kang, E., Cha, B.-S., & Lee, B.-W. (2019). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. NIH, National Library of Medicine; Journal of Clinical Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832593/
Curry, S., Byers, T., & Hewitt, M. (2003). Lifestyle Behaviors Contributing to the Burden of Cancer. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK223925/
Dashti MD PhD FICS FACS, H., Mathew MSc PhD FRCPath, T., Hussein MB ChB, T., Asfar MB ChB MD FRCSEd FACS, S., Behbahani MB ChB FRCS FACSI PhD FICS FACS, A., Khoursheed MB ChB FRCS FICS, M., Al-Sayer MD PhD FICS FACS, H., Bo-Abbas MD FRCPC, Y., & Al-Zaid BSc PhD, N. and. (2004). Long-term effects of a ketogenic diet in obese patients. NIH, National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
How Many Steps Does It Take to Lose a Pound? (Our Answer). (2021). Develop Good Habits. https://www.developgoodhabits.com/walking-weight-loss/
Diet & Weight Loss. (2023). Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/topics/diet-and-weight-loss
Weight: A Silent Heart Risk. (n.d.). Johns Hopkins Medicine. Retrieved January 21, 2022, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/weight-a-silent-heart-risk
Kostecka, M., & Bojanowska, M. (2017). Problems in bariatric patient care – challenges for dieticians. NIH, National Library of Medicine, Videosurgery. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649507/
Lutz, J. (2020). Obesity and Inflammation: A Vicious Cycle. HealthCentral. https://www.healthcentral.com/condition/obesity/obesity-inflammation-cycle
Dietary Supplements for Weight Loss. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
Schmidt, H. (2022). Top 10 Most Expensive Chronic Diseases for Healthcare Payers. Health Payer Intelligence. https://healthpayerintelligence.com/news/top-10-most-expensive-chronic-diseases-for-healthcare-payers
Scott, S. (2014). How Many Steps Does It Take to Lose a Pound? (Our Answer). Oldtown Publishing. https://www.developgoodhabits.com/walking-weight-loss/
Weil MD, A. (n.d.). The Ketogenic Diet. Andrew Weil, MD. https://www.drweil.com/diet-nutrition/diets-weight-loss/ketogenic-diet/