Psychiatrist Questions Obesity Medicine

ā€œWhat foods should you eat to lose weight?ā€

I am a 32 year old male and I want to lose 20 pounds. What foods should you eat to lose weight?

3 Answers

I usually recommend to patients that the goal is to eat a healthy, balanced diet. I recommend eating healthy sources of protein such as fish and chicken and a good variety of plant based foods such as kale, spinach, broccoli, beans, etc. I usually also recommend that they add at least thirty minutes of aerobic exercise five days per week and some weight training. It is always helpful to have a good baseline physical exam with your BMI established before embarking on a weight loss program.
Depending upon the theory and approach you believe in, generally low-calorie vegetables are very very healthy and can be very filling. Low calorie fluids, like water, or propel with electrolytes, are especially excellent in combination with these vegetables, and together this can all be very filling. Each of us needs a certain amount of protein carbs and fat as well, but these might be a smaller portion of your intake. The best approach and safest way to get good nutrition while becoming filled is through the direction of a registered dietitian. Additionally, exercise is particularly helpful. Would strongly encourage you to have an expert guiding you, in a one to one meeting, and to increase accountability and continuing a healthy nutritional intake and exercise expenditure. Some people need to be extra careful with certain forms of Nutrition, and it is very important for you to have an individualized program so one feels both full, that one is just improving nutritional intake and not denying oneself food, so a new lifestyle is being attained.
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Raw fruits and vegetables. 60% of your plate should include these. However, there are a few rules you need to follow:

-Fruit should be eaten alone unless it is citrus and eaten with a protein only dinner.
-Veggies need to make up 60% of lunch with carbs and a healthy fat.
-Veggies need to make up 60% of dinner with protein only. Unless you choose to have citrus with your dinner then no starchy veggies. (i.e., corn, peas, and green beans.)

Also, be sure to drink only up to 30 minutes prior to eating and not again until 2 hours after eating. This will ensure proper digestion and uptake of nutrients to improve weight loss. Never drink while eating.