Weight Loss

Men and women's dietary recommendations are not the same. For optimal weight loss a personalize diet plan may be necessary for perimenopausal and postmenopausal patients.  

We have the power to change the trajectory of our health and the Mediterranean diet is considered one of the best.

The main characteristics of eating a Mediterranean diet plan are typical of a balanced diet and include:

• High unsaturated-to-saturated fat ratio
• High consumption of fruits, vegetables, legumes, nuts and unrefined grains
• Increased consumption of fish
• Moderate consumption of low-fat dairy (mostly cheese and yogurt)
• Limited intake of red meat and processed foods

Mediterranean style eating aids your heart by keeping cholesterol levels healthy and prevent plaque buildup. It reduces the risk of insulin resistance and diabetes. Eating a Mediterranean diet also helps reduce internal inflammation which will reduce the risk of chronic illnesses. It will also help with weight loss.  

Foods to Avoid:

These are foods you should generally avoid when trying to ensure your hormones remain balanced.

• Junk foods: fast food and potato chips
• Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
• Fried foods: French fries, donuts, fried meats
• Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
• Processed meats: bacon, canned meat, salami, sausages
• Trans fats: vegetable oil and margarine

Many organizations suggest following a Mediterranean diet to fight inflammation. 

• Harvard Medical School
• Arthritis Foundation
• Mayo Clinic
• Osteoarthritis Foundation Internal

An anti-inflammatory diet plan is a way of eating that focuses on reducing inflammation in the body which is believed to be associated with various chronic conditions, including heart disease, arthritis, diabetes, and certain types of cancer. It can also help with weight loss. 

While individual dietary needs may vary, here are some general principles of an anti-inflammatory diet:

1. Emphasize Whole Foods: Base your diet on whole, unprocessed foods. Include plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in antioxidants, fiber, vitamins, and minerals that can help reduce inflammation.
2. Opt for healthy fats, such as those found in olive oil, avocados, nuts, and fatty fish like salmon. These foods provide omega-3 fatty acids, which have anti-inflammatory properties. Limit or avoid saturated fats and trans fats found in fried foods, processed snacks, and fatty meats.
3. Limit your intake of added sugars, including sugary beverages, processed snacks, and desserts. High sugar consumption has been linked to increased inflammation.
4. Minimize or avoid processed foods, such as fast food, processed meats, refined grains, and packaged snacks. These foods often contain additives, preservatives, and unhealthy fats that can contribute to inflammation.
5. Spice it Up: Incorporate anti-inflammatory spices and herbs into your meals, such as turmeric, ginger, garlic, cinnamon, and rosemary. These ingredients have shown potential anti-inflammatory effects.

Some potential benefits of an anti-inflammatory diet:

1. Reduced Risk of Chronic Diseases: Chronic inflammation is associated with an increased risk of developing conditions such as heart disease, diabetes, certain cancers, and neurodegenerative diseases. By adopting an anti-inflammatory diet, you may help lower your risk of these chronic diseases.
2. Improved Heart Health: The anti-inflammatory diet promotes the consumption of heart-healthy foods, such as fruits, vegetables, whole grains, and fatty fish rich in omega-3 fatty acids. These foods have been linked to improved cardiovascular health by reducing inflammation, lowering blood pressure, improving lipid profiles, and reducing the risk of blood clot formation.
3. Better Weight Management: Chronic inflammation can disrupt the body's hormonal balance and metabolism, leading to weight gain and difficulty in losing weight. The anti-inflammatory diet focuses on nutrient-dense, whole foods that are lower in calories, higher in fiber, and promote satiety. This can help with weight management and maintaining a healthy body weight.
4. Reduced Joint Pain and Arthritis Symptoms: Inflammatory conditions like rheumatoid arthritis and osteoarthritis can cause joint pain and stiffness. The anti-inflammatory diet encourages the consumption of foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, which have been shown to reduce inflammation and alleviate symptoms in some individuals.
5. Improved Gut Health: Chronic inflammation in the gut can contribute to digestive disorders, such as inflammatory bowel disease and irritable bowel syndrome. The anti-inflammatory diet includes fiber-rich foods, probiotics (such as yogurt and fermented foods), and healthy fats, which can support a healthy gut microbiome and reduce inflammation in the digestive tract.
6. Enhanced Brain Health: Chronic inflammation has been linked to cognitive decline and neurodegenerative diseases like Alzheimer's and Parkinson's. The anti-inflammatory diet, with its emphasis on antioxidants and healthy fats, may provide neuroprotective benefits and help support brain health.

It's important to note that an anti-inflammatory diet should be part of an overall healthy lifestyle, which includes regular physical activity, stress management, adequate sleep, and avoiding smoking or excessive alcohol consumption.

Mediterranean Diet Plan: The Mediterranean diet is based on the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes whole, minimally processed foods, with a focus on plant-based ingredients. 

Mediterranean diet:

1. Emphasis on plant foods: The diet includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.
2. Healthy fats: It encourages the consumption of healthy fats, primarily from olive oil and olives. Fatty fish, such as salmon, is also a common protein source.
3. Moderate dairy and poultry: Moderate amounts of dairy products, such as yogurt and cheese, and poultry are consumed.
4. Limited red meat and sweets: Red meat and sweets are consumed in moderation.
5. Red wine in moderation: Moderate consumption of red wine, typically with meals, is a common practice in the Mediterranean region.

The Mediterranean diet has been associated with numerous health benefits, including a reduced risk of heart disease, lower inflammation levels, improved brain health, and better weight loss.

Anti-Inflammatory Diet: The anti-inflammatory diet focuses on reducing chronic inflammation in the body, which is associated with various health conditions such as heart disease, diabetes, and certain cancers. The diet aims to include foods that have anti-inflammatory properties and minimize those that may promote inflammation. 

Anti-inflammatory diet:

1. Emphasis on whole, unprocessed foods: The diet encourages the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds.
2. Healthy fats: It promotes the consumption of healthy fats, such as those found in olive oil, avocados, and fatty fish.
3. Omega-3 fatty acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, sardines) and flaxseeds, are encouraged.
4. Anti-inflammatory spices and herbs: Turmeric, ginger, garlic, and cinnamon are among the spices and herbs known for their anti-inflammatory properties.
5. Limited processed foods: Processed foods, refined grains, added sugars, and trans fats are minimized.

The anti-inflammatory diet aims to reduce inflammation in the body, which can help improve overall health and may have a positive impact on conditions such as arthritis, allergies, and digestive disorders.

How does intermittent fasting work? 

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. 

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and eating. Rather than focusing on what foods to eat or avoid, it focuses on when to eat. The primary goal of intermittent fasting is to extend the periods of time when your body is in a fasted state, which can have several potential health benefits.

There are several popular methods of intermittent fasting, but the most common ones are:

1. 16/8 method: This method involves fasting for 16 hours and restricting your eating window to 8 hours each day. For example, you may choose to eat between 12 pm and 8 pm and fast from 8 pm until noon the next day.
2. 5:2 diet: With this method, you eat normally for five days of the week, but restrict your calorie intake to 500-600 calories for two non-consecutive days. On the remaining days, you can eat your regular meals.
3. Alternate day fasting: As the name suggests, you alternate between fasting days and regular eating days. On fasting days, you consume very few calories or no food at all, while on non-fasting days, you eat your regular meals.

Some potential benefits of intermittent fasting:

1. Weight loss: By limiting your eating window and reducing overall calorie intake, intermittent fasting can help create a calorie deficit, leading to weight loss. Additionally, fasting may increase your body's fat-burning ability.
2. Improved insulin sensitivity: Intermittent fasting can enhance insulin sensitivity, which helps regulate blood sugar levels. This may be beneficial for individuals with prediabetes or type 2 diabetes.
3. Cellular repair and autophagy: Fasting triggers a process called autophagy, where your cells remove and recycle old, dysfunctional proteins. This cellular repair mechanism is thought to have various health benefits, including protection against certain diseases.
4. Brain health: Some studies suggest that intermittent fasting may enhance brain function, improve focus, and protect against neurodegenerative disorders like Alzheimer's and Parkinson's disease.
5. Heart health: Intermittent fasting has been associated with improved heart health markers, such as reduced blood pressure, cholesterol levels, and triglycerides.

It's important to note that intermittent fasting may not be suitable for everyone, especially those with certain medical conditions or individuals who are pregnant, breastfeeding, or underweight.

It can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan because they notice they feel better.

When it comes to weight loss, there is no one-size-fits-all approach, and the best diet for weight loss can vary for each individual. However, there are some general principles that can guide a healthy and sustainable weight loss diet for women. Here are a few key considerations:

• Balanced and Nutrient-Dense Diet: Focus on consuming a variety of whole, unprocessed foods that provide essential nutrients. Include a balance of lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. This approach ensures you're getting a broad spectrum of nutrients while keeping you satisfied and providing energy for physical activity.
• Portion Control: Pay attention to portion sizes to avoid overeating. Be mindful of your hunger and fullness cues, and try to eat until you're satisfied, not overly stuffed. Consider using smaller plates and bowls to help control portions visually.
• Mindful Eating: Practice mindful eating by paying attention to your food choices and eating with awareness. Slow down during meals, savor the flavors, and listen to your body's hunger and fullness signals. This can help prevent overeating and promote a healthier relationship with food.
• Adequate Protein Intake: Including adequate protein in your diet can help promote satiety, preserve muscle mass, and support healthy metabolism. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based sources like tofu and tempeh.
• Healthy Fat Choices: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats provide important nutrients and can help you feel more satisfied after meals.
• Hydration: Drink plenty of water throughout the day to stay hydrated. Sometimes, thirst can be mistaken for hunger, so ensuring you're adequately hydrated may help manage food cravings.
• Mind the Sugar: Be mindful of your sugar intake, as excess added sugars can contribute to weight gain and have negative impacts on overall health. Limit sugary beverages, processed snacks, and desserts.

Mediterranean Diet is preferred from women and hormone balance. Diet plans are available with weight loss memberships. 

The microbiome refers to the vast community of microorganisms, including bacteria, viruses, fungi, and other microbes, that reside in and on the human body, particularly in the gastrointestinal tract. Emerging research has highlighted the crucial role of the microbiome in maintaining overall health and its impact on various aspects of human well-being.

To support a healthy microbiome and to encourage weight loss, it is recommended to consume diverse and balanced diet plan rich in whole foods, including a variety of fruits, vegetables, whole grains, legumes, and fermented foods. Regular physical activity, stress management, and adequate sleep also play a role in maintaining a healthy microbiome. 

The microbiome plays a vital role in digestion and nutrient absorption. Certain beneficial bacteria help break down complex carbohydrates, fibers, and other compounds that our body cannot digest on its own. They produce enzymes that aid in the breakdown of these substances, allowing us to extract nutrients from food. This beneficial bacteria does aid in weight loss. 

The microbiome interacts closely with the immune system and helps regulate its function. It plays a crucial role in training and modulating the immune response, protecting against harmful pathogens, and promoting immune tolerance to harmless substances. A healthy and diverse microbiome is essential for optimal immune system function.

The gut and brain communicate bidirectionally through what is known as the gut-brain axis. The microbiome plays a role in this communication by producing various neurotransmitters and metabolites that can influence mood, behavior, and cognitive function. Imbalances in the gut microbiome have been linked to mental health conditions such as depression, anxiety, and even neurological disorders. Our diet plans are essential for good microbiome variety. 

The composition of the microbiome has been associated with metabolic health, including the regulation of body weight, metabolism, and insulin sensitivity. Certain microbes may influence the extraction of energy from food and affect the storage and utilization of fat. Imbalances in the microbiome, such as a reduced diversity of beneficial bacteria, have been associated with conditions like obesity and metabolic syndrome.

Emerging research suggests that the microbiome may influence the development and progression of various chronic diseases, including inflammatory bowel disease, autoimmune disorders, cardiovascular disease, and certain types of cancer. While the exact mechanisms are still being studied, disruptions in the microbiome have been associated with increased inflammation and dysregulation of immune responses, which can contribute to disease development.

A healthy microbiome can act as a protective barrier against harmful pathogens. Beneficial bacteria can compete with and inhibit the growth of pathogenic organisms, preventing them from colonizing and causing infections. This protective role is especially evident in the gut, where a diverse and balanced microbiome helps maintain intestinal barrier integrity and prevent the overgrowth of harmful bacteria.

Exercise can have a positive impact on hormone balance and overall hormonal health. While different types of exercise can be beneficial, some forms of exercise have shown particular effectiveness in influencing hormone levels. Here are a few exercises that are often recommended for promoting hormonal balance:

Yoga, meditation, and other mindfulness-based exercises have been found to reduce stress and cortisol levels. These practices can have a calming effect on the nervous system, promoting hormonal balance and overall well-being.

Pilates focuses on core strength, flexibility, and body awareness. It can help improve posture, enhance muscle tone, and support overall body balance. 

Resistance training, such as lifting weights or using resistance bands, has been shown to have positive effects on hormone levels. It can help increase muscle mass, which can lead to improved insulin sensitivity and better regulation of hormones like insulin and growth hormone. Strength training also stimulates the release of endorphins, which can enhance mood and reduce stress.

HIIT involves alternating periods of intense exercise with short recovery periods. HIIT workouts can be effective in improving insulin sensitivity, boosting metabolism, and increasing human growth hormone (HGH) levels. These hormonal responses can support fat burning, muscle development, and overall metabolic health.

Moderate-intensity aerobic exercise, such as brisk walking, jogging, or cycling, can help improve cardiovascular health and regulate hormone levels. Regular aerobic exercise has been linked to lower levels of stress hormones like cortisol, improved mood, and better sleep quality. It can also support the release of endorphins, providing a mood-enhancing effect. 

NIH research found that total body fat is lost through walking at both slow and fast speeds in their study, but the change is more clear, rapid, and greater in overweight–obese slow walkers, and therefore slow walking would be preferable for rapid and greater weight loss.

Weight loss medications may be used in certain cases to assist individuals who are struggling with obesity or overweight and have not achieved sufficient weight loss through lifestyle changes alone. 

These medications should be used in conjunction with a comprehensive weight loss program that includes dietary changes, physical activity, and behavior modifications.

Here are some reasons why weight loss medications may be considered:

• Weight loss medications can aid in accelerating weight loss in individuals who have difficulty losing weight or reaching their weight loss goals through lifestyle modifications alone. These medications may help suppress appetite, reduce food cravings, or increase the feeling of fullness, which can assist with calorie control and portion management.
• Increased Motivation and Compliance: For some individuals, the use of weight loss medications can provide an added level of motivation and support, helping them stay committed to their weight loss efforts. The medications can serve as a tool to reinforce healthy habits and improve compliance with dietary and lifestyle changes.
• Management of Obesity-Related Health Conditions: Obesity is often associated with various health conditions such as type 2 diabetes, high blood pressure, and sleep apnea. In certain cases, weight loss medications may be prescribed to help manage these obesity-related conditions by reducing weight and improving metabolic parameters.

Weight loss medications can be part of a personalized treatment plan, tailored to an individual's specific needs and health status. Healthcare professionals assess factors such as BMI (body mass index), medical history, and other relevant factors to determine whether weight loss medications are appropriate and safe for a particular individual.

• Orlistat is an FDA-approved OTC weight loss medication. It works by blocking the absorption of some dietary fats in the intestines, thereby reducing calorie intake. Orlistat is typically used in conjunction with a reduced-calorie diet and exercise. It's important to note that Orlistat can have gastrointestinal side effects, and it may interfere with the absorption of fat-soluble vitamins.

• Green tea extract is derived from the leaves of the Camellia sinensis plant and contains compounds called catechins, which are believed to have potential weight loss effects. Green tea extract may slightly increase calorie expenditure and fat oxidation. 

• Fiber Supplements: Increasing dietary fiber intake can promote feelings of fullness, potentially reducing overall calorie consumption. Fiber supplements, such as glucomannan or psyllium husk, can be taken to support weight loss efforts.

• Phentermine and topiramate extended-release (Qsymia): This medication is a combination of phentermine, an appetite suppressant, and topiramate, an anticonvulsant. It is indicated for chronic weight management in adults with a BMI of 30 or higher or a BMI of 27 or higher with at least one weight-related comorbidity, such as hypertension, type 2 diabetes, or dyslipidemia. 
• ***not available with telemedicine visits must have in office visits***

• Naltrexone and bupropion (Contrave): Combining naltrexone, an opioid receptor antagonist, and bupropion, an antidepressant, this medication helps control appetite and cravings. It is indicated as an adjunct to a reduced-calorie diet and increased physical activity for chronic weight management in adults.

• Liraglutide (Saxenda): Originally approved for the treatment of type 2 diabetes, liraglutide is also prescribed at a higher dose for chronic weight management in adults with a BMI of 30 or higher or a BMI of 27 or higher with at least one weight-related comorbidity. It is an injectable medication but falls under the class of GLP-1 receptor agonists.

Semaglutide (Wegovy):

Semaglutide is a medication used for the treatment of type 2 diabetes, but it has recently been approved by the US FDA for use as a weight loss drug under the brand name Wegovy. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA) that works by mimicking the effects of the hormone glucagon-like peptide-1 (GLP-1), which is produced in the intestines.

GLP-1 is known to reduce appetite, slow down the emptying of the stomach, and promote satiety, which can lead to reduced food intake and weight loss. Semaglutide works by binding to the GLP-1 receptor, which is found in the brain and in various organs throughout the body and stimulating the release of insulin and suppressing the release of glucagon, a hormone that raises blood sugar levels.

Studies have shown that semaglutide can lead to significant weight loss in obese and overweight individuals. In one study, patients who took semaglutide lost an average of 15% of their body weight, compared to just 2.4% for patients who received a placebo.

Compounded semaglutide +B12 is currently an option for those that insurance will not cover the medication. 

• Berberine: Berberine is a compound found in several plants and has been studied for its potential benefits in blood sugar regulation. Some studies suggest that berberine may have GLP-1-like effects.
• Cinnamon: Cinnamon is a spice that has been investigated for its potential role in blood sugar control. Some studies suggest that cinnamon may help improve insulin sensitivity and regulate blood sugar levels, possibly through GLP-1 mechanisms. 
• Chromium: Chromium is a mineral that is involved in carbohydrate metabolism. Some studies suggest that chromium supplementation may have a positive impact on insulin sensitivity and blood sugar control, although the effects on GLP-1 specifically are unclear.