| NEVER EVER GIVE UP |
 "I'm Too Embarrassed to Come Back"
Over the past couple of weeks we have seen some patients around town, who have came up to Dr. Valentine and I and apologized for removing themselves from the program. The people said that did not come back because they lost weight at first but then "fell off" and gained their weight back. They told us they were too embarrassed to come back. This shocked us deeply because there is no reason to feel embarrassed. We know weight loss is tough. We try to be compassionate when you don't fully comply and supportive when you do well. The World makes us feel like we must always have the right answer, and that if we do not succeed on our first attempt we have failed. It's so shocking that society makes us feel this way because there are so many successful people who failed on their first attempts. Imagine if Bill Gates stopped when he couldn't get Microsoft software to work the first time. Rockefeller went bankrupt before he became one of the richest men in America. When we do not succeed at something look at it as a learning opportunity. The people who lost weight initially but then gained it back DID ONE GREAT THING THEY learned how to lose weight (even if for just a couple of weeks). Do not get discouraged by 1 to 2 lbs of weight loss per week, if you lost a 2lbs per week for one year you would lose 54lbs. Weight loss is difficult because it requires changing human behavior which is one of the hardest things to do . Changing your lifestyle is difficult at first, until you make good eating and diet behaviors part of your life. If you see this dietary concept as a quick way to lose weight (then you plan to go back to eating waht you want) I ask you to change your mindset. See this as a lifestyle that you will transtion to. For some the transtion will be easy, for others it will take some time. Weight loss is like when you learned fractions..... you did not get it right away..it took practice.....but you kept working on it and now you know that 1 out 2 or 1/2 is 50% or half. This dietary concept is the same, keep plugging, keep reading your food labels....keep your carbs low and get your lean protein. Know you are getting healthier, and losing weight. Even if you feel the weight is coming off slowly. For most us in the program will battle weight the rest of our lives. A famous weight loss Dr. once said he lost and gained 20 lbs 10 times. NEVER EVER GIVE UP
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| LOSE MORE WEIGHT - FIBER FIBER FIBER |
FIBER SLOWS SUGAR The whole point of our diet is to slow sugar into the blood stream and to never get too much sugar (or food that converts to sugar, bad carbs) at once. Remember your body runs off of sugar, everything we eat gets turned into sugar for energy. If sugar enters your blood quickly, your body can't use it fast enough, so it stores the extra sugar (energy) as stored energy (body fat).
We have drilled into your brain that protein burns up sugar and slows its entry into the blood.
Fiber does this as well. Fiber binds with the food you eat then fills up with water. This slows the speed that food turns to sugar. Another benefit will be that you will have softer stool and be more regular. Fiber also sweeps cholesterol (fats) from your blood (that's why high fiber foods are listed as heart healthy). Over the past few months I have been telling patients who want to lose more weight to take a fiber pill or drink metamucil or benefiber every time you eat. The people who have done this saw an increase in their weight loss and felt much more full. One lady went from averaging about 10lbs per month and jumped up to 15lbs. She vowed the next time she comes in she will be wearing a swimsuit and stillettos. So if the next time you are in the clinic and you see a lady in a swimsuit, we have not built a pool. She is sticking to the low carb lifestyle and getting her fiber.
The average person needs 28 grams of fiber per day. 2 cups of broccoli is only about 4g so you need to supplement.
WHAT EVER YOU DO _ DO NOT EAT FIBER ONE BARS THEY ARE 29 carbs of which 20 is sugar. |
| LOW CARB FOOD I FOUND AT PUBLIX |
Below are some great products, don't get hung up on the specific product. I found these at Publix in Tyrone. Your grocery store may not have the same brands but use the concept and find similar brands.
Many have mentioned they use non-dairy creamer in their coffee. Regular non-dairy creamer has 6carbs per tsp, no body use on tsb. Everyone use like 3 tsbp (18g of carbs in a drink). Here is a low carb creamer - Sugar Free on the packaging is what keyed me into it being low carb. The The oil in the product is not good for you but the sugar in the regular version is much worse.
GREAT LOW CARB BREAD PRODUCTS - All Under 20 net carbs (net carb= TOTAL CARBS - fiber)
(11 carbs per slice wow)
QUICK AND EASY MICROWAVEBLE PROTEIN
HERE IS WHAT I BROUGHT TO MAKE LUNCH AT WORK FOR THE NEXT TWO DAYS
REGULAR VITAMIN WATER IS HIGH IN CARBS BUY VITAMIN WATER ZERO |
| DON'T LET DEALS MAKE YOU FAT! |
So what you saved $4.00 dollars on a free box. The medical consequence will cost way more.
You may not eat Fruit Loops but hopefully you get the point. |
