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FOUNDATION
Diets are easily broken and very few people can maintain a reduced
calorie counting diet. The Bariatric MD Weight Control program
involves eating breakfast and lunch before 2:00 p.m. After that time
you may continue to drink low calorie liquids ( water, tea, coffee,
diet soda, etc.). The following rules apply for the meals taken
before 2:00 p.m.
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Avoid these items:
- Pork
- Salad Dressing made of cheese or milk products unless low calories or low fat
- Sweets, refined sugars, alcohol
- Potatoes, peas, corn and beans in any shape or form, except green beans (French cut )
- Wheat flour products in any form (breads, macaroni, pizza, crackers, pasta). The only exceptions to this are the whole grain cereals containing BRAN or OATMEAL and allowance of two slices of HIGH FIBER bread with breakfast.. See below
Limited Amounts: (one or two servers)
- Low fat or skim milk, rice, low fat cheese, barbecue sauce, ketchup, A-1 sauce, Miracle Whip
No Limit:
- Turkey, chicken, fish, lean red meats, egg white
- All fruits (fresh and canned in water) and any vegetables not listed above
- Sugar substitutes
UNDERSTANDING WEIGHT LOSS:
The amount of weight loss is based on basal metabolism (your body's rate at which it burns off calories). As you cut down on calories, your body's basal metabolism gradually slows down over a period of time and your weight loss gets slower. To reverse this, exercise has been found to increase the basal metabolism, thereby increasing weight loss.
We have found that BREAKFAST is the HARDEST meal to get our patients to EAT. If you don't eat breakfast, you will have MUCH harder job achieving your weight loss goal. A good healthy breakfast INCREASES your metabolism and your body will burn off more calories during the morning. Also, a good healthy breakfast AND a good healthy lunch (before 2:00 PM) will go a long way in helping you RESIST the TEMPTATION of eating in the evening. In addition, the TWO meals will allow your appetite suppressant to do a better job for you.
When planning breakfast, choose HIGH FIBER cereal and fruits as your first choice. Any nutritious high fiber cereal containing BRAN, OATBRAN, OATS or OATMEAL, is acceptable. DO NOT choose cereals that are sugar coated. If you need a third choice, you may have two slices of HIGH FIBER bread such as 100% whole wheat or roman meal bread. AVOID BREADS at lunch time.
BREAKFAST CEREAL LIST:
BEST CHOICES: High fiber, very low sugar and low fat General Mills Fiber One, Kellogg's All-Bran Extra Fiber, Kellogg's All-Bran Original, Nabisco Shredded Wheat (Regular Spoon Size,
Wheat'N Bran), Ralston Wheat Chex, Honey Nut Shredded Wheat
HIGH FIBER, LOW FAT CEREALS: Familia Original Recipe Swiss Muesli, Health Valley Oat Bran Flakes, Healthy Choice Multi grain Squares,
Healthy Choice Raisin Squares, Hodgson Mill Oat Bran, Kellogg's Bran Buds, Complete Bran Flakes, Fruitful Bran, Raisin Bran, Nabisco 100% Bran Flakes, Post Fruit & Fiber Dates, Raisins, Walnuts, Post Grape- Nuts, Post Premium Bran Flakes, Raisin Bran, Quaker Oat Cereals -
Cold or Hot, Ralston Multi Bran Chex
VERY LOW SUGAR, LOW FAT CEREALS:
General Mills Cheerios, Kix, Total Corn Flakes, Total Whole grain, Wheaties, Health Valley Honey Clusters, Health Valley Flakes with Apples & Cinnamon, Kellogg's Corn Flakes, Crispix, Product 19, Rice Krispies, Special K, Ralston Rice Chex and Corn Chex
BREAKFAST SUGGESTIONS
High-Fiber Cereal or Hot Cereal (Oatmeal, Rice)
Whole-Grain Toast or Whole-Grain Muffin
Fruit and/or Fruit Juice
Skim Milk,Coffee or Hot Tea
OR
Whole-Grain Toast or Whole-Grain Muffins
Sugar-Free Fruit Spread
Fruit and/or Fruit Juice
Skim Milk,Coffee or Hot Tea
OR
Low-Fat, Sugar-Free Yogurt
Whole-Grain Toast or Whole-Grain Muffin
Fruit and/or Fruit Juice
Coffee or Hot Tea
OR
Eggs or Egg Substitute
Whole-Grain Toast or Whole-Grain Muffin
Fruit and/or Fruit Juice
Skim Milk,Coffee or Hot Tea
LUNCH LIST:
1. MEAT/PROTEIN: Lean Red Meat, Turkey, Fish, Chicken, Egg Whites
2. VEGETABLES: Broccoli, Cauliflower, Young Green Beans, Spinach, Bell Pepper, Brussel Sprouts, Carrot, Squash, Okra, Onions and any other vegetable not on the Avoid List
3. SALAD: Lettuce, Tomato, Radish, Carrot, Spinach, Bell Pepper, Onion, Squash and any other salad vegetable not on the Avoid List
4. FRUIT: Any Fresh Fruit or Fruit Canned Without Sugar
MEAL SUGGESTIONS:
To create a meal, choose any meat/protein, one or two vegetables, salad and fruit:
Baked Chicken, Broccoli, Salad and Orange
OR
Broiled Steak, Young Green Beans, Salad and Banana
OR
Roast Turkey, Cooked Carrots, Raw Vegetables, Sugar free Fruit Cocktail
OR
Bell Pepper stuffed with rice, chicken and tomatoes, Salad, Fresh
EXERCISE:
Dieting is the way to go if you want to lose weight fast. It is much easier for most people to cut back on calories by controlling what they eat than by burning an equivalent number of calories through physical activity. For example to lose a pound a week you need a daily deficit of roughly 500 calories. On a diet, you can reach that goal by cutting back your portion sizes at a meal by one-third and eating an apple instead of a slice of apple pie for dessert. To burn that number of calories through activity, however, you need to jog for an hour. If you're more concerned with how you look than with the number on the scale, though, exercise may be the way to go. Dieters often end up losing both fat and muscle. In contrast, by increasing physical activity, you'll burn fat and build muscle tissue. In the long run, exercise is your best bet if you're committed to losing weight and keeping it off for good.
Resting metabolic rate varies from person to person. It declines with age but generally runs a little higher in men because of greater muscle mass, which burns more calories than fat does. About 20% of the resting metabolic rate is accounted for by the brain and the nervous system. The liver accounts for about 32%, while the heart and lungs each take about 10% of total calories. The rest goes to kidneys (7%) and other tissues in the body (21%).To calculate your resting metabolic rate calories, take your body weight in pounds and multiply by 10.Then add about 30% calories for a sedentary lifestyle; 50% for a more active daily life, and 70% for a highly active lifestyle. The U.S. Dietary Guidelines recommend 1,600 calories a day for children, women and older adults; 2,200 a day for older children, teen girls, active women and most men and 2,800 a day for adolescent boys and active men.
Please contact our office should you have further questions on our program.
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From Our Family To Yours
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