I just wanted to post a quick tip on protein intake while on a calorie restricted diet. When calories are reduced (caloric deficit created), your body’s need for protein increases. Therefore, be extra aware of your protein intake during a calorie restriction.  Protein intake should be in the neighborhood of 1.0g/lb of body weight.  This will vary a little according to body fat, etc.  But generally speaking, this is a good place to start.

One thing that comes up quite frequently when discussing obesity and weight loss is the role our genetics plays.  Most people are quick to point the finger and say, “It’s my genetics” or “it’s in the genes” when figuring out the determining factor in our weight issues.  While some people may disagree with me, I’m telling you it’s not our genetics!

While genetic makeup may predispose you to being overweight, it is not the determining factor of whether or not you will become overweight.  Genetics are heavily influenced by environmental factors (ie. diet & exercise).  I think we can all agree that genetics have changed very little since the early 1900’s, yet incidence of obesity/overweight, and the chronic diseases which accompany it (ie. heart disease, diabetes, cancer, etc.), has skyrocketed!  Why?  Our nutrition (mainly) and exercise habits.

Since we have migrated from whole foods to processed foods, coupled with the food industry’s love of inexpensive high fructose corn syrup (check the labels, it’s in EVERYTHING!), our waistlines have expanded out of control.  And any study that says we’re just as active today as we were 50 years ago should give back the money they used to fund it.

If our own epidemic isn’t evidence enough, just look to other countries who are now allowing McDonald’s to set up shop on their street corners and see how their body weight, and health, has changed.  Should we point the finger at their genetics, also?  Nope.

While I’m not claiming that genetics has nothing to do with our obesity epidemic, I am saying it is not the determining factor of whether you will become obese/overweight or not.  This should give you hope that no matter what hand you’ve been dealt by your genetics, there is something you can do about it.  Just keep pushing forward and don’t give up!

Reducing the number of calories consumed helps many people lose weight.  No doubt about it.  However, reducing the amount of food you eat also decreases the nutrients your body is receiving.  In an environment where many of the foods consumed are of low nutritional value, reducing the amount taken in increases the chances of nutrient deficiency.  So how do you tackle this issue? Build your diet around whole foods.

Processed foods have a lousy calorie/nutrient ratio.  They contain a lot of calories, but provide very few nutrients.  Therefore, they have to be over-consumed in order to get the nutrients your body needs (and they usually are of poor quality).

Whole foods, on the other hand, contain far fewer calories and are abundant in the nutrients. This will allow you to eat less (fewer calories) while maintaining (more likely increasing) adequate nutrient intake.  The result?  Caloric restriction without the depletion of vitamins and minerals your body needs to function properly.

If you are unsure of what a whole food is, that’s ok.  Simply ask yourself this question. Would a caveman have had access to this food?  If the answer is no, it’s likely not a whole food.

To help with your search for whole foods while shopping, stick to the perimeter of the supermarket instead of the ailes.  That’s where you will find the majority of the whole foods available.  Start including them in your diet and I’m sure you will appreciate the results.

The omega fatty acids (omega-6/omega-3) are a hot topic of discussion these days.  What you may not know are the correct ratios between the two for optimal health.  While both are necessary and beneficial to health, everyone knows that too much of a good thing can end up being a bad thing.  Such is the case with omega-6 fatty acids.

High intakes of omega-6 fatty acids (with low intakes of omega-3’s) can lead to inflammation associated with heart disease, cancer, and arthritis.  With the widespread use of omega-6 containing oils in processed and fried foods, over-consumption of these fats is a growing problem in the United States.  While an omega-6:omega-3 ratio of  of 3:1 is advised, it is currently estimated that the ratio is 15-17:1 in Western diets.

In order to help bring our ratios to a healthier level, we need to be conscious of what is in the foods we are eating.  Here are a couple of lists to help get your omega-6:omega-3 fatty acids to a more optimal level.

Reduce consumption of these foods (Higher omega-6 concentrations)

• Corn oil
• Soybean oil
• Safflower oil
• Cottenseed Oil
• Grain fed beef

Increase consumption of these foods (Higher omega-3 concentrations)

• Salmon
• Trout
• Mackerel
• Herring
• Grass fed beef
• Omega-3 enriched eggs

Overeating killing your weight loss progress? Buy smaller plates! Research has shown that using smaller plates results in lower caloric consumption. This isn’t just due to less food being able to fit on smaller plates, but because the psychological impact of having relatively small portions on a large plate is too much to overcome. Too much empty space on a plate makes it seem like you’re not getting enough food.

So, to help reduce your waist size, reduce your plate size!

While I’m not a big advocate of nutritional supplements, there are a few that I feel are important to include in your diet. The number one supplement on that list is fish oil. While this list is not exhaustive, here are some of the major benefits of fish oil (omega-3) shown through research and why I recommend it:

1. May reduce your risk of coronary artery disease.

2. May decrease symptoms of depression.

3. May help with fat loss in overweight/obese individuals.

4. May reduce blood pressure in hypertensive individuals.

5. May reduce inflammation and therefore be an effective therapeutic in acute and chronic inflammatory diseases.

6. May enhance glucose-insulin metabolism.