Healthy food

Not sure how to lose weight? Let Tristan Medical Help!

You’ve probably heard it plenty of times:  if you want to lose weight, cut calories out of your diet.  And it’s true – the general rule of thumb is weight loss is 75% diet and 25% exercise.  This notion leads many people to keep food journals, painstakingly documenting each calorie they put in their bodies.  And while keeping a food journal is an excellent method to stay cognizant of what and how much you’re eating, it’s actually the quality of the calories you consume that leads to weight loss.  More importantly, it’s also the quality of the caloric intake that maintains weight loss.

The misconception: Calories are calories, no matter the food. However, all food is not created equal. Processed carbohydrates—foods like potato chips, soda, crackers, and white rice—spike blood sugar, which causes insulin levels to rise. This leads to a sudden drop in blood sugar, prompting more cravings and overindulgence.  The best way to break the cycle of overeating is to replace processed carbs with healthy fats.  Though fat has been villianized, evidence shows that eating more foods rich in healthful fats like nuts, vegetables, oils, and fish fill you up so you eat less.  Healthy fats are among the most nutritious foods available, even though they are loaded with calories.

Here are some healthy fats to add (or keep!) in your diet:

Avocado
Avocados are high in healthy monounsaturated fats, which help keep hunger at bay. They are also loaded with protein and fiber.

Wild Salmon
Adding this fish into your diet twice a week to get the amount of heart-healthy omega-3 fatty acids recommended by the American Heart Association.

Coconut & olive oil
Olive oil is rich in cancer-fighting polyphenols and heart-healthy monounsaturated fats.  And, coconut oil actually reduce abdominal obesity.

Grass fed beef
Grass-fed meat contains higher levels of omega-3 fatty acids than regular beef.  It’s also leaner and has fewer calories than conventional meat.

Almonds
Almonds contain compounds that limit the amount of fat absorbed by the body.  Enjoy a handful a day as a snack.


If you have questions about the best way to make lifestyle and diet changes, schedule an appointment at Tristan Medical.  Our licensed physicians will help determine your proper daily caloric intake and assist in determining the best exercise regimen and diet for a healthier life.