ACHIEVING WEIGHT LOSS - WordPress
ACHIEVING WEIGHT LOSSAND THE LOW CARBOHYDRATE DIETIn many parts of the world the majority of people arenow overweight or obese. Until now the advice for weightloss has been to ‘eat less and move more’. Unfortunatelythis has not led to successful and sustained weight lossfor many people. With so many people now strugglingwith being overweight it is time to take a fresh look atweight management. This leaflet will explain how a lowcarbohydrate approach can help. The low carbohydratediet is a lifestyle that many people are finding enjoyableand achieving short and long term weight loss success.In brief, a low carbohydrate diet helps to switch the bodyinto fat burning mode, allowing weight to be lost withouthaving to fight hunger.HOW DOES THE BODY GAIN OR LOSE FAT?To gain fat the body must store more fat than it burns, andto lose fat the body must use up more fat than it stores.This is an obvious statement, but it is useful starting pointto then move on to understand how this happens in a bitmore detail.What controls fat burning and storage?There are many things that control how much fat thebody stores or burns.These include:g the food that is eaten (type of food, how much,how often)g hormone levels which can be affected by things suchas food, sleep, and stressg the amount of energy the body is using (to heat thebody, for movement, for living)Of these factors adjusting the food we eat often has thegreatest impact on how much body fat we store, andfortunately this is also the area we have the mostcontrol over.To understand how food can increase the amount of fatthe body stores or burns we need to look at the fuels thebody can use for energy.What fuels does the body use for energy?The two main fuels the body uses are fat and sugar(the sugar in the body is called glucose).At any moment in time the body will always be burningsome fat and some glucose for energy. However, theamount of fat and the amount of glucose the body decidesto burn can change depending on what we eat. There is alimit to how much energy the body needs, so if it increasesthe amount of glucose it is burning it will simultaneouslydecrease the amount of fat being burnt.How does sugar (glucose) affect the amount of fat thebody uses for energy?This next point is really important. The body cannotstore very much glucose, so whenever there is too muchglucose in the blood the body will switch out of fatburning mode so that it can increase glucose burning.By doing this it allows the blood glucose level to returnto normal. In the same way, if there is less glucose to usefor energy the body will use more fat instead.How does the body switch between fat burning andsugar burning?The human body is complex with lots of controlmechanisms that influence fat burning and fat storage.However there is one really important switch controlledby a hormone called insulin. (Hormones are messengersthat tell parts of the body what to do). The hormone insulinhas many actions including pushing glucose from the bloodinto the body’s cells; this includes into the abdominal fatcells and liver cells where the excess glucose can be turnedinto a type of fat called triglyceride. So, a higher level ofinsulin increases sugar burning, whilst also reducing fatburning and increasing fat storage.In all of our blood (approximately 5 litres, or 8 pints, in anaverage adult) there is only about 1 teaspoon of glucose,so it doesn’t take much glucose in our food to raise theblood sugar level. When the blood glucose level rises theinsulin level rises, and fat burning is switched off.Basically, insulin tells the body to storefat and not to burn fat.
THE LOW CARBOHYDRATE DIET,Not only does a low carbohydrate diet helpWHY DOES IT WORKS FOR WEIGHT LOSS?the body to be better at fat burning, it alsoWhen we talk about carbohydrate in food we are referringto sugar and starch. Foods such as pasta, rice, bread andpotatoes are known as starchy carbohydrates.EXAMPLES OF STARCHY CARBOHYDRATESPASTARICEBREADPOTATOESStarch is simply a long chain of glucose. When we eatfoods containing starch it is digested and broken backdown into glucose.The glucose then moves from our gut into our blood, raisingthe blood sugar level. This rise in blood sugar level causesa rise in insulin, which leads to the body switching out of fatburning mode and into fat storage mode.So, when thinking of starch we can think of it simply asglucose, the sugar that is in our blood.What should be expected on a low carbohydrate diet?If someone has been eating a lot of carbohydrate, i.e.sugar and starch, it takes a bit of time to adjust to a lowcarbohydrate diet. It takes about 1-2 weeks for the body tomake the important initial adjustments. In this time peopleoften describe having less energy. However once the bodyhas adjusted energy levels return to normal.What about hunger, and how much food to eat?Whilst eating a higher carbohydrate diet many peoplereport feeling constantly hungry. This is in part thoughtto be due to the carbohydrate raising the blood sugarlevel, causing higher insulin, which blocks the access toenergy from the body’s fat stores. For many people a lowcarbohydrate diet, with the lower insulin level and theeasier access to body fat for energy, provides freedomfrom constant hunger. This freedom from hunger comesas a very welcome change to people. People commonlystate “I can’t believe I’m no longer hungry all the time.”means people will naturally eat less becauseof reduced hunger.For many people this reduced drive to eat can also meancalorie counting is no longer important. It should benoted that the drop in hunger doesn’t happen to everyone,and some people eat for other reasons than being hungry.If this is the case, and someone is not losing weight, itcan be useful to review how much food is being eatenand decide whether or not to consciously reduce theamount of food being eaten.How can the body be instructed to either burn body fat,or fat from food?As mentioned above, when on a low carbohydrate dietthe body becomes better at fat burning. The fat the bodycan use for fuel can come from the body’s fat stores, ordirectly from fat in food.An important point to note is that the body will tendto use incoming fat from food before using fat frombody stores.So, if someone is wishing to lose weight they need toensure the majority of fat their body is using for fuel iscoming from their body’s fat stores. Some people on alow carbohydrate diet find that this happens naturallyas they are less hungry. However other people may findthey are not losing weight as expected. These people,although they will be in fat burning mode, may also beeating too much fat, and this typically happens whenpeople are adding lots of extra fat to their food.Eating too much fat can result in their body usingthe incoming fat from food for fuel rather than usingthe body’s fat stores. If this is the case reducing theamount of fat that is being eaten, whilst also keepingcarbohydrate intake low, will often help overcome theweight loss problem. (To keep it simple you may find theresource ‘What to eat on a low carb diet’ helpful).
HELPFUL NOTE:FURTHER RESOURCESSome people who have spent years following a lowfat diet can sometimes see the low carbohydratediet as an opportunity to indulge in higher fat foods,such as cheese, that they have been avoiding foryears. Although it is absolutely fine to eat higher fatfoods when following a low carbohydrate diet, a stallin weight loss should trigger a reassessment of howmuch fat is being eaten.In combination with this information leaflet thefollowing further resources are available by registering atwww.lowcarbprogram.com, or by downloading the app:Reducing the amount of higher fat foods, andparticularly not adding extra fat to meals, canhelp the body to burn more fat from fat stores.Then when target weight is reached the amountof fat in the diet can be increased (some peopleenjoy some fattier foods such as cheese, creamor dark chocolate).g What to eat on a low carb dietg Common side effects with a low carb dietDisclaimer: This leaflet is provided as information only. It should not be used forthe diagnosis or treatment of medical conditions. Diabetes Digital Media Limitedhas used great care in the production of this information resource but makes nowarranty as to its accuracy. For the diagnosis and treatment of medical conditionsassessment should be sought from a medical doctor or other suitably qualifiedhealthcare professional.Summary and making a choice to follow a lowcarbohydrate dietOpting for a low carbohydrate diet means choosing toreduce dietary carbohydrates (sugar and starchy foodslike cereals, potatoes and bread) to less than 130g a day.There are some relatively simple food choices that canhelp people adjust to this lifestyle (see separate resource‘What to eat on a low carb diet’).Personal needs and preferences can determine how low togo on a low carbohydrate diet. Some people may find eatingup to 130g of carbohydrate a day works for them. Otherpeople may need or wish to reduce their carbohydrate intaketo a lower level, down to 50g a day or sometimes less.With any diet it is important for it to be achievable,sustainable and ideally enjoyable. It also needs to beappropriate for a person’s specific health needs as well astheir culture and finances.All lifestyle change can be difficult at first until newhabits are learnt. For all sorts of reasons a change in dietcan sometimes be one of the trickiest lifestyle changesto make. Choosing the right time and getting the rightsupport can help this process. Equally if the diet does notwork for an individual, for any reason, that’s okay, we areall different.Reassuringly, for many people, adopting a low carbohydratediet can be an enjoyable and sustainable choice.LCPWA4-NOV18
WHAT TO EAT ON A LOWCARB DIET MADE SIMPLE:A PRACTICAL GUIDE AND FOOD LISTSThis leaflet contains basic guidance and food lists designedto help make your food choices and food shopping easy.A healthy low carb diet means eating natural, whole, unprocessed, foods. When on a low carb diet you may findyou are less hungry at times, if this is the case then you can trust your instincts and eat when you are hungry.A Basic Guide to Carbohydrate, Fat and ProteinWhat to eat; the basicsEnergy in our food comes from carbohydrate, fat andprotein. These are known as macronutrients. A low carbdiet is low in carbohydrate, has a higher amount of fat,and a normal amount of protein.g Avoid processed foodg Carbohydrate: A low carb diet means eating less than130g of carbohydrate per day. Some people like tokeep a track of the number of grams of carbohydratethey are eating. Other people prefer to simply focus oneating low carbohydrate foods (see the green list inthis leaflet).g Fat: On a low carb diet you can enjoy healthy natural fats,which includes oils, in your diet. This means it is fine toeat foods that naturally contain fat. Often it is fine totrust your appetite to decide whether to eat more orless fat. For energy the body can use fat that is eatenand also fat from our body stores. You can increaseand decrease the amount of fat you eat depending onwhether or not you want to lose weight. If you do notwant to lose weight then eating plenty of fat will meanyour body will not need to use its own fat stores.g Protein: Simply eat a normal amount of protein foods.If you like to track your protein intake then aim forbetween 0.8g and 2g of protein per kilogram of yourideal body weight. For example, if your perfect bodyweight is 70kg then you should aim for between 60gand 140g of protein a day.g Avoid sugar and refined carbohydrates such asbiscuits, cakes, and breadg Enjoy non-starchy vegetables (this includes greenvegetables and most vegetables that grow aboveground). A moderate intake of root vegetables is fineg Enjoy fish/meat/dairy/eggs/nuts (legumes/pulses aregood options for vegetarians and vegans)g Enjoy healthy fats (for example olive oil), and naturalfatty foodsFood ListsThe Food Lists below give lots of examples of actualfoods and are divided into 3 groups. Next to each food isthe amount of carbohydrate it contains, per 100g.The Green Group you can enjoy and should make up themajority of your diet.The Amber Group should be enjoyed in moderation.The Red Group should be kept to small amounts orsimply avoided.PLEASE NOTE: All nutritional information is based on UK food databases. Nutritional information for total carbohydrate does not include fibre. Nutritional information can vary depending on brand, use of organicproduce and seasonal variation. They should therefore should beused as an estimate only. Certain foods in the lists have been upgraded or downgraded incategory because of characteristics other than their carbohydrateamount. For example, there are some higher carbohydrate foodsplaced in the green or amber categories due to their nutrient density,healthy fat content, lower glycaemic index (GI) and/or the fact theyare natural, whole foods. Certain lower carbohydrate foods have beendowngraded in category because they are processed, they are higherGI (e.g. custard), or they are at risk of oxidising (e.g. refined oils).
GREEN FOODS: THESE SHOULD MAKE UP THE MAJORITY OF YOUR DIETVEGETABLESNUTSFRUITBaby Spinach0.2g/100gOlivesTrace/100gBrazil nuts3.3g/100gCelery0.9g/100gAvocado1.9g/100gPine NutsCucumber1.2g/100gTomatoesChinese Kale1.4g/100gHoneydew Radish1.9g/100gAsparagus2g/100g4g/100gMacadamia Nuts4.8g/100g3.4g/100gPecan SMEAT, FISH & EGGSChicken0g/100gSesame Seeds0.9g/100gPak 2.2g/100gLamb0g/100gChia Seeds7.3g/100gCeleriac2.3g/100gPork0g/100gPumpkin Seeds15.2g/100gGreen Peppers2.6g/100gOily Fish e.g. salmon,0g/100gSunflower Seeds18.6g/100gLeeksSpring OnionsGreen llots3.3g/100gRed Cabbage3.7g/100gBrussels Sprouts4.1g/100gMangetout4.1g/100gmackerel, sardinesEggsHard Cheese e.g. cheddarCrème Fraîche2.4g/100g3.6g/100gSoft Cheese4.3g/100g4.3g/100gCauliflower4.4g/100gYellow Peppers4.6g/100gSugar Snaps4.8g/100gWhite CabbageFATS4.8g/100gOlive OilLOWCARBPROGRAM.COM3g/100gSour CreamRed Peppers5g/100g0.1g/100g1.7g/100ml4.1g/100ge.g. mascarponeWhole Milk0g/100ge.g. sardinesCream e.g. double creamFull Fat Greek YoghurtCUPBOARD ITEMSTinned Fish, in olive oilDAIRYGreen CabbageTurnipTrace/100g4.6g/100ml0g/100gCoconut Herbs & Spices1g/tspe.g. dried rosemaryCoconut CreamTinned TomatoesCoconut Milk2.9g/100g3g/100g3.3g/100mlDRINKSWater, still or sparkling0g/100mlBreakfast Tea, black0g/100mlEarl Grey Tea, black0g/100mlHerbal Tea,0g/100mle.g. green tea or peppermintCoffee, black0g/100ml
AMBER FOODS: THESE FOODS CAN BE ENJOYED IN MODERATIONVEGETABLESOrange PeppersPROCESSED MEAT5.3g/100gBaconDRINKS0g/100gPimento Peppers6.4g/100gCured meat e.g. Salami0.05g/100gBeetroot7.6g/100gCorned beef0.5g/100gCarrots7.7g/100gSausages (97% rocessed Ham3.7g/100gButternut Squash8.3g/100ge.g. Bernard MatthewsWafer Thin .1g/100gGrapefruit6.8g/100gCUPBOARD ange8.2g/100gNatural/Whole NutButters e.g. Meridian peanut butterPlum8.8g/100gTomato Puree12.9g/100g9g/100gTinned gCherries11.5g/100gApples11.6g/100gPomegranate 0ge.g. butterbeansTinned Pulses e.g. lentils16.9g/100gDried Pulses e.g. lentils48.8g/100gDried Beans52.9g/100ge.g. butterbeansQuinoa, dry55.7g/100gPure Spirits0g/100mle.g. vodka & ginSugar Free Fizzy Drinks0g/100mlRed Wine e.g. Malbec0.25g/100mlDry White Wine0.3g/100mle.g. New Zealand SauvignonExtra Dry Prosecco1.2g/100ml
RED FOODS: THESE ARE FOODS THAT ARE BEST KEPT TO A MINIMUM OR AVOIDEDLOW FAT DAIRYLow Fat Cheese0.8g/100ge.g. low fat cheddarSTARCHY / PROCESSED FOODSSAUCES & CONDIMENTSCustardPasta Sauce e.g. bolognese6.6g/100g15.8g/100gCurry Sauce7.3g/100g16g/100gNut Butters14.7g/100gRice PuddingSemi-skimmed Milk4.7g/100gSkimmed Milk4.8g/100ge.g. RichmondLow Fat Yoghurt7.8g/100gBreaded Meat & FishSausages (42% pork)15g/100gwith added sugar e.g. Sunpat21g/100ge.g. breaded cod fillete.g. Muller Light strawberryPizza26.7g/100ge.g. frozen pepperoni pizzaVEGETABLESIce Cream30g/100gSalad Cream18.5g/100gRelish21.1g/100gTomato Ketchup23.2g/100gSalad Dressing24g/100gPotatoes19.6g/100gSweet Potatoes21.3g/100ge.g. Ben & Jerry’s cookiedough ice creamCassava36.8g/100gPancakes33.9g/100gBarbeque SauceWholemeal Bread36.7g/100gChutney32.7g/100gPastries e.g. croissant43.8g/100gSweet Chilli Sauce43.6g/100g57.6g/100gFRUITe.g. balsamic vinegarBrown Sauce28.3g/100g32g/100gMango14.1g/100gWhite Bread46.4g/100gChocolate SpreadGrapes, green15.2g/100gPopcorn e.g. salted popcorn48.3g/100gJamJam 0gGrapes, red17g/100gBanana20.3g/100gCrisps e.g. Walker Crisps51.5g/100gDried Fruit e.g. apricot43.4g/100gWhite Chocolate53.1g/100gCakes e.g. victoria sandwich55.1g/100gREFINED OILS (Vegetable/Seed Oils)Milk ChocolateSunflower Oil0g/100gBreakfast BarsRapeseed Oil0g/100gCorn Oil0g/100gSoybean Oil0g/100gFrylight Spray0g/100ge.g. coconut, butter, sunflower,olive oil sprayMargarine59g/100ge.g. Alpen light barDRINKSOriginal CiderBeer e.g. Budweiser62.9g/100gFruit CiderOats63.5g/100ge.g. Strongbow Dark FruitCrackers e.g. Ritz Cracker63.5g/100gCroutons64.9g/100g72g/100ge.g. egg noodles1.7g/100mle.g. StrongbowBiscuits e.g. digestiveNoodles, dry weight1.2g/100g57g/100g69g/100gFruit Juice3g/100ml4.2g/100ml8.9g/100mle.g. Tropicana orange juiceMilkshakes9.6g/100mle.g. strawberry YazooFull Sugar Fizzy Drinks10.6g/100mlPasta, dry weight75.6g/100ge.g. Coca ColaBreadcrumbs76.1g/100gEnergy Drinks e.g. Red Bull11g/100mlCocktails11.2g/100mlBrown Rice, dry weightRice Cakes77g/100g79.2g/100gCereal e.g. cornflakes84g/100gFast Food85g/100ge.g. strawberry daiquiriSmoothies12g/100mle.g. Naked green smoothiee.g. Big Mac & medium friesWhite Rice, dry weightLOWCARBPROGRAM.COM85.1g/100gLCPWTES-NOV18
POSSIBLE SIDE EFFECTS AND SOLUTIONS:A leaflet for patients and their healthcare professionalsAny significant change in diet carries the potential tocause side effects, often in the first 1-2 weeks. Everyone’sbody and situation are different, and many people haveno issues when moving to a low carbohydrate diet.However knowing what side effects are possible canbe reassuring, as well as knowing what solutions mayhelp. Also knowing what is unexpected can help decideif further assessment is needed. If someone feels unwellor concerned about their symptoms then professionalhealthcare assessment should be sought. There can beother reasons, unrelated to the new low carbohydratediet, for the symptoms listed below.MUSCLE CRAMPSSome people experience muscle cramps, for examplein the legs, with a low carbohydrate diet. There are twoknown possible causes for this. The first could be alow sodium level. The second reason could be a lowmagnesium level.There is some evidence that many of the population havea low magnesium level (this is thought to be due to howour food is produced), and also that a low carbohydratediet may exacerbate this problem.Possible solutions:FEELING LIGHT HEADED OR DIZZYThis is usually due to low sodium (salt) level in the blood.This can happen because of a drop in the amount ofinsulin in the blood. When someone is eating a highercarbohydrate diet their insulin level can be higher.One action of insulin is to instruct the kidneys to keepsodium in the blood. The kidneys adapt to whatever theusual insulin level is to ensure the sodium level in theblood remains normal. When someone moves to a lowcarbohydrate diet there can be a sudden, expected, dropin insulin. It can take the kidneys 1-2 weeks to adapt tothe lower insulin level, and until adaptation has occurredthere can be excessive sodium and water lost in theurine.Possible solutions:g Have some extra salt on food during the first1-2 weeksg Drink adequate waterg Check blood pressure, and review blood pressuremedications (particularly those which cause sodiumloss from the kidneys)g Ensure adequate salt and water intakeg Take an over-the-counter standard dose magnesiumoral supplement. Some magnesium supplements cancause bowel upset and diarrhoea. Magnesium citrateor magnesium chloride are thought to be bettertolerated, and carry less chance of causing bowelside effects.g A bath with Epsom salts (which is magnesiumsulphate) might help, although it is debated how muchmagnesium is absorbed through the skin.CHANGE IN BOWEL MOVEMENTS(e.g. constipation)Any dietary change can cause an initial change in bowelhabit. This is thought to be at least partly due to the gut,including gut bacteria, requiring time to adapt to the newdiet. Constipation is the most commonly reported bowelsymptom, though loose stools and diarrhoea for a fewdays are also possible. The bowels usually adapt to thenew diet within a couple of weeks. If constipation is aproblem there are a number of options that may help.
Note: an altering bowel habit that persists for more than2-3 weeks may not be due to the change in diet, and thushealthcare professional attention should be sought.Also, a change in diet should not cause problematicabdominal pain.Possible solutions to constipation:g Ensure adequate water intakeg Magnesium supplementation may help (as describedin the ‘muscle cramps’ section)g Fibre may help, though this varies. Some peoplereport benefit from increased fibre, whilst othersreport it can increase constipation. Increased fibreintake can be achieved through a greaterconsumption of vegetables.MEDICATIONIt is important to review prescribed medications withan appropriate healthcare professional before movingto a low carbohydrate diet. Diabetes medications andblood pressure medications are common examples thatmay need to be reviewed. Some diabetes medicationswill cause blood glucose to go too low (hypoglycaemia)when carbohydrate in the diet is reduced, and this can beharmful.Disclaimer: This leaflet is provided as information only. It should not be used forthe diagnosis or treatment of medical conditions. Diabetes Digital Media Limitedhas used great care in the production of this information resource but makes nowarranty as to its accuracy. For the diagnosis and treatment of medical conditionsassessment should be sought from a medical doctor or other suitably qualifiedhealthcare professional.SUGAR CRAVINGSCutting most carbohydrates, particularly sugars, outof the diet can be a big change for both the brain andbody. Sugar is thought to affect the brain’s reward andmood system. Giving up sugar can create withdrawalsymptoms, which for some people can initially be quitechallenging. Fortunately many people report thesecravings reduce significantly over the first couple ofweeks, although it can for some people take months.Tastes will often change with time, and often less sweetfoods will become more enjoyable.Possible solutions:g Understanding why the dietary change is importantcan help to combat cravings.g Many people find removing all sugar from their diet isthe best option. This is because of the addictivenature of sugar, and the difficulty in keeping sugar tojust small amounts.g Some people find sweeteners a helpful transition stepoff sugar, whilst others find sweeteners cause thesweet taste and sugar cravings to persist.Last updated September 2018Copyright Digital Diabetes Limited 2018LCPSID-NOV18
g Carbohydrate: A low carb diet means eating less than 130g of carbohydrate per day. Some people like to keep a track of the number of grams of carbohydrate they are eating. Other people prefer to simply focus on eating low carbohydrate foods (see the green list in this leaflet). g Fat: On a low carb diet you can enjoy healthy natural fats,
programs maintain their weight loss for any significant length of time. 6 It is estimated that 90 percent of all dieters who los 25 pounds in a diet program regain that weight within two years. 7 0 Rapid weight loss and certain weight loss programs may lead to severe gallstone injuries. Rapid weight loss is
Physician-prescribed weight-loss regimen With care plan goal of weight reduction; weight loss is intentional May employ calorie-restricted diet or other weight-loss diets and exercise Includes expected weight loss due to loss of fluid with physician orders for diuretics To code K0300 as 1, Yes, the expressed goal of the weight .
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with weight loss. Conventional, structured weight-loss strategies usually involve limiting total calories4 or a major macronutrient, such as protein, fat, or carbohydrates, to achieve weight-loss success.5,6 Meal replacement programs are also effective for weight loss and
weight-loss journey. As you see here, the booklet contains healthy tips for weight loss, food lists to be used with meal plans that your doctor or dietitian can give you, and some info on medications and surgery for weight loss. If you have more questions, please call TBHC's Weight Loss Center at 718.250.8920. Contents Section 1
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Non-Surgical Weight Loss 7-10% weight loss is the target for lifestyle interventions Losing weight is hard keeping it off is harder! Non-Surgical Weight Loss 7-10% weight loss is the target for lifestyle interventions Losing weight is hard keeping it off is harder! 0 11 22 33 44 12 24 36 48 Exercise Diet Diet/Exercise .
