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Low Carb?, Low Fat?, Low Calorie?

 
     The answer is yes!.  I am asked more times than I can count, "What type of diet should I be on"?  Interestingly enough, our genetic makeup will determine how we burn our fuel and also what type of diet works best for us.  Almost everyone will lose weight if their daily calorie intake is less than their daily calorie usage.  That can be accomplished by any of the three methods.  A balanced diet without consideration for fat, carbs, or protein will cause very nice weight loss, as long as total calories are limited.
 
     A lower carbohydrate diet will cause weight loss, again, as long as total daily calories consumed are lower than calories burned.  The same holds true for tat.  A low fat diet will also work under these same parameters.  Americans and now people from most of the world eat too many calories.
 
     Now back to the question.  The majority of people will lose weight faster on a lower carbohydrate, controlled-reduced calorie diet than those on a lower fat, controlled-reduced calorie diet.  The exceptions are individuals with a genetic tendency to manage fat better.
 
     Nutrigenomics is a newer field of science looking at the interaction of our genetics with dietary components to influence our metabolism, health status, and risk of diet-related disease.  Some specific genes in the early phases of study are apoE, FTO, Iroquois homebox gene 3, Ankyrin-B, Pannexin 1, CYP17 and CYP19.  These genes are related to body weight, nutrient processing, body size, fat accumulation, along with other expressions.
 
     Currently there is no good test to get your genetics screened for these genes and even if you know what genes you have, the correlations are still a long way from being sorted out. 
 
     There is no question that most people overeat carbohydrates.  These are converted into glucose for fuel, but then become fat if we don't burn them all.  Cutting down carbohydrates is the simplest way to drop pounds.  Most Americans have grown up on lower fat diets.  We are now attempting to incorporate more healthy fats into our diets.  We have also eaten too many saturated fats.  Eating more unsaturated or mono-unsaturated fats can be much healthier.
 
     In summary,  restricting calories is the name of the weight loss game.  Cutting down carbs is also necessary to drop the pounds.  Eating smaller portions of healthy fats like avocado, flax seeds, coconut, and some nuts can assist in reducing excess body fat.  Increasing protein is also necessary so you get enough fuel.  I like to go for 1/3 Carbs, 1/3 Protein, and 1/3 Healthy fats in a restricted calorie plan. The number of calories depends on body size to start but I like to shoot for 1100 to 1300 calories daily for weight loss.
 
     By eating the right nutrients in the right quantity we can calm down our fat genes and we can ultimately crush them in their evil attempts to take control of our body.
Think about what you eat.  Write about what you eat.  Control what you eat and you can Live Lean, Live Long, and Live Life to the Fullest!

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The Little Things

 We want to lose weight now and lots of it.  We are disappointed if we only lose 8 pounds in a month.  We go for any program that promises big and fast weight loss. 

Barriers to Weight Loss

 We all want to be at our best weight.  We want to look good, feel good, and be full of energy.  We all know that carrying less body fat and overall body weight will help us achieve these goals. 

Many Measures

Many of my patients and people, in general, get fixated on the scales.  I think the scales are important and tracking our body weight is a great measure of getting leaner. 

The Downside of Excess Body Fat

 Everybody knows that being significantly overweight can cause negative effects on our body.  We all understand that rarely does an obese individual live into their 80's or 90's and if they do, they are typically disabled. 

Diabetes

The disease of Diabetes is growing at epidemic proportions in America and around the world.  When we say Diabetes, we are talking about two different disorders.  Diabetes Type I and Diabetes Type II.

Saying No

Losing weight and getting back a leaner healthier body is hard work.  It is a full time job.  But Dr. Oliver, I already have a full time job and since I am taking care of a family, I have two full time jobs.