Lose Weight The Healthy Way

by Dr. Brett L. Lukert, DC

I am frequently asked, “What’s the best way to lose weight?” Although this question seems simple enough, there are literally hundreds of weight loss programs promising dramatic changes and guaranteeing fast results.

There is no one simple weight loss solution that applies to everyone. However, a safe weight loss program should be individually planned and based on lifestyle and medical history. It should be focused on achieving a long-term solution rather than a short-term fix. This is what leads to lifelong changes instead of temporary satisfaction.

With this being National Nutrition Month, it is important to understand common misconceptions regarding “fad” diets and learn how to eat healthier and lose weight safely.

Our bodies generate energy from two main sources: carbohydrate and fat. Protein also makes a minor contribution, but its main purpose is to repair and build muscle tissue. Carbohydrate is stored in the liver and skeletal muscle in the form of glycogen. Fat provides the body’s largest energy store and accounts for more than twice the equivalent quantity of carbohydrate or protein.

Popular weight loss programs such as the Atkins’ diet encourage eating an abundance of foods rich in protein, while minimizing intake of carbohydrate-rich foods. The theory is that foods rich in carbohydrates lead to increased body fat levels. However, when protein intake is increased and carbohydrate intake decreased, the body responds by breaking down glycogen and losing water. This results in weight loss but usually not fat loss.

Additionally, since carbohydrate is a major energy source, a decrease in carbohydrate intake results in less glycogen, less fluids and, in turn, less energy. Similar “fad” diets may be successful temporarily, but often they are not safe and can compromise nutritional status, performance and overall health.

A much healthier and safer approach is to eat a nutritionally-balanced diet that ensures maximum glycogen stores. Approximately 60 percent of our energy should come from carbohydrate, 25 percent from fat and 10 percent from protein. This is accomplished by reducing foods high in fat (fatty meats, potato chips, fried foods) and eating more complex carbohydrates (fruits, vegetables, beans). These foods contain more fiber, which helps reduce body fat, lower cholesterol and protect against gastrointestinal tract diseases.

Drinking plenty of water and regulating food intake throughout the day also helps burn calories by increasing our metabolism. A weight loss goal of one pound per week is realistic. Adding regular exercise to this dietary regimen ensures that we not only burn more calories than we consume but also helps replace fat tissue with lean muscle, leading to reduced body fat percentage. This is a lifestyle change that will help us be healthy, live healthy and stay healthy!