by toonin99

28 slides

12 Fat Loss Secrets Revealed.pptx

Published Feb 18, 2013 in Health & Medicine
Direct Link :

12 Fat Loss Secrets Revealed.pptx... Read more

Read less


comments powered by Disqus

Presentation Slides & Transcript

Presentation Slides & Transcript

12 Fat Loss Secrets Revealed
“I absolutely love food, I always have, and I always will, but I love even more feeling healthy, vital and energetic. ”

Confessions of an ND and Murphy’s Law

After 6 weeks of planning for the 30 day diet – the day had finally arrived. I was excited to finally get going. One of my main goals in the last few days has been to not drive my wife “nuts” over the possible issues that may come up when one household member “does his own dietary thing.” I haven’t necessarily, though, achieved my objective.
Some of what is NOT on the diet is: beer, or gluten, or cheese, or burritos, or …! While there are a lot of NOs, there is also some incredibly tasty food as well: wild caught Alaskan salmon, blueberries, dark chocolate (yes, you read that correctly) .
The Murphy’s Law came about when the wife, mentioned previously, said, let’s go to the movies at the last minute (which we had never done before on a Tuesday evening) and not go home and prepare food (which we do 99.9% of the time) after work.  So I had 5 minutes to run around downtown Davis looking for something that I could eat (I couldn’t break my diet on my first day)! What did I find? I found a dark chocolate bar, imported from Italy, which cost $6.50, of which I ate 6 squares, and left the rest in my pocket.
After the movie – feeling a little hypoglycemic after eating the chocolate and not eating much on the first day of the diet – I was excited that we were heading home and that shortly I would be sinking my teeth into some salmon, broccoli, etc. But, of course, that didn’t happen! As we are dropping off my niece at her house, anticipating that we would be home in 5 minutes, at the very last second, the same wife says, by the way, please park because we are going to eat at my sister’s house. Of course, my wife or my sister-in-law had no idea of what was on my diet.  I politely or very possibly impolitely declined, but thankfully, I avoided a panic attack, and made my way home and ate MY food.

Dr. Godby’s Daily Delightful Diet (daily average amounts)
Avocado (1/2)
Beans: black (3/4 cup) or pinto (3/4 cup)
Blueberry and mixed berry blend (Trader Joe’s) (3/4 c.)
Broccoli (1 cup)
Carrots (1/2 each)
Chocolate, 86% cocoa (1.75 ozs., 7.5 g sugar)
Coffee (1-2, 12 oz cups)
Cream, half and half, (3 tablespoons)
Eggs, cage free, organic, (1-2 soft-boiled)

Dr. Godby’s Daily Delightful Diet (daily average amounts)
Garlic (1 tbsp minced)
Greens (3 cups)
Kale (1 cup)
Miso soup (1 cup)
Nuts, raw & organic, almonds (1/8 c) & walnuts (1/8 c)
Oils, coconut (2 tbsps.), extra virgin olive (2 tbsps.)
Orange (1)
Salmon, wild caught (Morey’s), 1 fillet
Salsa (2 tbsps)
Seeds, raw & organic, pumpkin (1/8 c) & sunflower (1/8 c)

Day 3: Confessions of an ND…My Inspiration for Self-Care Has Skyrocketed!

I have been flooded with well wishes from supporters on my diet. Thank you! What is ironic is that everyday my patients leave my office and probably go through a bigger psychic challenge contemplating making changes in their lifestyle, but they are not greeted with the accolades that I have received. But I deeply admire my patients who are humble, and come in and say, my diet may not be very good, and I don’t exercise, but can you help me to turn my health around?
Over the last 8 years, I have felt so busy, and probably a little overwhelmed at times becoming an ND at 48 years of age, that I didn’t take the time to prepare any breakfast or lunch at the office – not putting much emphasis on self-care.  The interesting thing is that in the last three days, since I have focused on the diet, and preparing my food at the office and at home, it has been a breeze and actually, quite fun. I really can’t believe that I didn’t take the time to do what hasn’t been difficult – when you plan ahead.
I started cooking about age 8, and I have always enjoyed the kitchen, food, and certainly eating. I was well known within my family and friends for my ability to put away large amounts of food (mostly because of the amount of exercise, running, swimming, bicycling, hiking, etc. that I did which was a major part of my lifestyle). But after I got injured from running in 2011, I lost some inspiration. This “diet” has inspired me to take better care of my personal nutrition, create new recipes that I can experientially pass on to my patients, that are: healthy, taste great, inexpensive, quick, and fun.

Before/After BIA Changes
“Day 6 Confessions of an ND: Lost 4 pounds in 6 days w/o trying!”

Weight (pounds)
Before: 171.5
After: 159.5

Body fat (%)
Before: 27.9
After: 21.6

Body fat (pounds)
Before: 47.8
After: 34.5

Before/After BIA Changes
Phase Angle: Indicates cellular health and integrity
Before: 7.1
After: 7.0
Body Capacitance: Total energy storage capacity of the body cell mass compartment
Before: 696
After: 746
Resistance: Low resistance is associated. w. large amounts of fat-free mass.
Before: 556.9
After: 518.2
Basal Metabolic Rate: Number of calories used over 24 hrs at complete rest.
Before: 1750 calories
After: 1769 calories

Before/After BIA Changes
Intracellular water: Potassium-rich portion of Total Body Water that is found in metabolically active tissues such as muscle cells. ICW is a sensitive indicator of cellular function:
Before: 57.4%
After: 58.0%
Extracellular water: Sodium-rich fluid volume found outside the cells. High extracellular water often means high toxicity:
Before: 42.6%
After: 42.0%

BIA – January 8, 2013

30 days later – Feb. 7, 2013

Blood Chemistry Results
2/8/13 1/8/13 10/30/12
Glucose 77 82 96
Hgb A1C 5.2 5.2 5.2
Bun 19 23 21
Anion Gap 17.6 23.3 12.1
Uric Acid 6.2 6.0 6.0
Total Protein 7.6 7.1 7.1
LDH 133 149 129
Tot Bilirubin 1.3 1.1 .7

Blood Chemistry Results
2/8/13 1/8/13 10/30/12
Cholesterol, Total 215 224 189
Triglycerides 86 59 67
Cholesterol, HDL 48 59 47
Cholesterol, LDL 150 148 129
TSH .77 2.31 2.66
T4, Total 5.9 5.6 5.4
T3, Total 74 102 84

Lessons Learned - BIA
Get a Bio Impedance Analysis test done the day before, or day of starting the diet, halfway through, and the morning after you finish the diet.
Fat is the issue, not weight.
The BMI (Body Mass Index) - height x weight is the most ridiculous measurement – ever.

Diet Choices
You can choose my diet (to not re-invent the wheel), modify my diet, or choose completely different foods!
If you choose your own foods, choose what you perceive to be the healthiest, about 20 foods, but ones you enjoy! Base food selection on: calories, carbohydrates, fat, protein, and sugar. Don’t include in diet: alcohol, bananas, dried fruit, gluten, products with flours, packaged foods, artificial sweeteners, etc.

Don’t Eat Any Food Not on Your Plan
Do not make ANY exceptions! If you make an exception, regardless of how good the reason is, the chances that the diet will fail are very high!

Days 10-11 Confessions of an ND: Success Starts with Planning!

Of course, whenever people gather, there is always food and drink. This evening was no different.  When I arrived for the talk, the hostess for the evening, welcomed me and invited me to partake in the vast array of snacks and drinks. Normally I would have dived into the food, but on this the 10th day, I requested merely water, and put my attention elsewhere, instead of the food, distracting myself from the temptations by talking with some very nice people.
It’s important to emphasize that success on my diet has come from not only having an organized plan of what food I am going to eat each day, but having the food where I am when I need it. In my case, since I’m at the office from about 7am to 7pm each day, I have to have quite a bit of my food at work, but also have to have the right food at home. If I wasn’t on a special diet and I got hungry at the office, I could always find food somewhere in the neighborhood. After hearing thousands of stories from patients about what they eat on a daily basis, I have come to the conclusion that many patients make unhealthier food choices because of the lack of planning!

Determine portion size
The EXACT portion size for each of the foods on your diet, will, to a certain extent, depend on:
your BIA’s Basal Metabolic Rate (BMR) - the total number of calories you burn at rest over a 24 hour period
how fast you want to lose the weight.

The entire calories of your proposed diet should be at least 500 calories less than your BIA. For example, if your BMR is about 1,600 calories and you would like to lose about 9-10 pounds in the month, I would recommend eating no more than 1,110 calories, and stay fairly active (to burn calories) and that should get you pretty close to the desired weight loss.

FAT, Eat Enough Fat to not HUNGER
If you cheat yourself on the FAT, you will defeat yourself and stay PAT!
½ of your calories should come from fat eaten throughout the day. For example, low heat fried eggs in coconut oil; salad with avocado, steamed broccoli, olive oil and vinegar; mixed nuts with dark chocolate; smoothie with blueberries, coconut oil, and flax seeds.
Dieters often don’t do well on other diets because they feel they are going to die. If you eat enough fat, your blood sugar will stay stable and you won’t need to eat a lot of calories!

Never be without the food you need!
One of the best ways to sabotage your success on the diet, is to not have the foods you need, when or where you need them. If you are almost always at your home, this may be less relevant. But if you work, and/or are frequently away from your home, then it is critical to develop a strategic plan of what food is going to be where when you need it. For me, at the office, I kept my nut mixture, with dark chocolate, beans, avocadoes, and sometimes I would bring salmon from home. There was no room for error.

Measure Everything You Eat
It is critically important that you not put anything into your mouth, unmeasured, and that is not on your diet. If you follow the plan, you should not be hungry throughout the day. It is important to account for everything. Write down everything you are eating or drinking, other than water, to make sure you are not eating over the allotted amount. Do not rely on your memory to write down what you ate “later.”

Don’t Sample or Snack….Anywhere!
“Days 4-5 Confessions of an ND: It’s not easy passing up samples!”

Regardless of whether it is Trader Joe’s, Costco, Whole Foods, or even in your own kitchen, do not put anything in your mouth, that has not been measured. I know I sound like a broken record, but if you are anything like me, you constantly pick – regardless of where you are. If you are not used to picking, you should have an easier time on the diet! And if you are used to picking, by the end of the second or third week, you should be CURED!!

Do NOT Exercise!
If you are losing more than a pound or two a week, I would recommend not exercising much. If you have a sedentary job (like mine) you could walk ½ mile or so exercise, but if you have a job where you have to move quite a bit, I would recommend not doing ANY additional exercise – just make it through your daily life.

Prepare for Murphy’s Law!
You have to be prepared that even though you plan your life and schedule, things will come up. Try not to get frustrated, but EXPECT the challenges will give you strength and resolve! You don’t live in a laboratory. You live in the REAL world. After I started my diet, a number of things came up that were out of my control: for example: my wife throws a party that took 3-4 days to prepare, also, we spend another weekend with my in-laws who own the best pizzeria in the world, that I have been devouring for 42 years, etc.

Prepare Food Ahead of Time
The nut/chocolate mix (in freezer at both home and work)
Salmon cooked for the next day
Soft-boiled eggs

Weigh Yourself in a.m. Before Food
I would recommend weighing yourself 2-3 times a week for accountability and to check results. I would recommend that you weigh yourself at the same time of the day, ideally in the morning, before food, and after morning BM – so that your weight comparison is “apples with apples.”

I really enjoyed being on the “diet!”
I felt incredibly inspired by starting and completing the diet, despite many obstacles; the results were “gravy.”
Before the diet, for the last 8 years, I would wake up in the middle of the night, 4 out of every 5 nights, and eat something. Over the 30 days, I woke up only 4 times in 30.
I was more creative and self-encouraged by forcing myself to make great food from what I had(McGyver?).
It is critical to have a strategic plan of what you will do with nutritional plan after the 30 days.

Conclusions: How My Lifestyle Will Change
Will eat little less gluten in my daily life; i.e., bread, flour tortillas but will eat my brother-in-law’s pizza when available!
I will eat less cheese (was eating it because it was easy).
I will bring/have food at work (nuts, beans, eggs, vegetables, fruits).
I will drink less beer (but still drink with friends/family).
I will prepare more creative and quick dishes at home.
When visiting other people’s homes, I will bring food that I can eat.
I will eat consciously and deliberately.

“Life is to be Lived, Not Regretted”
Abraham Lincoln sayings, since – February 12 - is his birthday (he was born in 1809!)

I do not think much of a man who is not wiser today than he was yesterday.

My great concern is not whether you have failed, but whether you’re content with failure.

Always bear in mind, that your own resolution to succeed is more important than any other thing.

Determine that the thing can and shall be done, and then we shall find the way.

I have noticed that folks are generally about as happy as they make up their minds to be.

The best thing about the future is that it comes only one day at a time.

And in the end, it's not the years in your life that count. It's the life in your years.