1500 Calorie Diet and Aritcles

1500 Calorie Diet

The New Year is a great time to begin a new Nutrition Regime. Below, I have enclosed the essentials of a

'1500 Calorie Diet' in hopes of inspiring awareness about some little known facts about weight loss and nutrition.

Follow these 12 simple steps toward improved wellness. Once a 10 percent weight loss is achieved, a one month maintenance phase should be started.

I will write more on the maintenance phase of weight loss in our next newsletter. We hope you find this newletter useful and potentially life changing.

A 1500 Calorie Diet will result on average in a 2500 Calorie deficiency weekly. Since one pound of fat contains 3500 calories, a 1500 calorie diet will cause an average of 3 POUNDS of WEIGHT LOSS every 2 weeks. Weight loss can be boosted and muscle mass can be best maintained with 90 minutes of exercise everyday including normal daily physical activities such as housework and yardwork.

1500 Calorie Diet: Facts - 12 Steps to Take

1. Eat an unlimited supply of leafy green and cruciferous vegetables. This category is great because you do not have to worry about portion control. You can eat loads of these and not gain an ounce.

2. Consume at least 1gram per kilogram of protein per day. This helps stave off hunger and limits lean muscle loss. For example a 150 pound person needs 70 grams of protein daily.

(1 kilogram = 2.2 pounds)

3. A food source vitamin should be taken every day to avoid deficiencies and cravings. I recommend Chewable MultiVitamin or Smart Multivitamin which contain the full compliment of highly bio-available natural food source forms.

4. Eat protein in the morning instead of simple carbohydrates.

5. Consume 20-35 grams of fiber per day to prevent constipation and stave off hunger.

6. Calcium Supplement: You need at least 1500 mg per day. I do not recommend oyster shell because they may contain heavy metals. I recommend Calcium Citrate the most bioavailable form.

7. Take a probiotic or eat 'live' yoghurt to populate the intestine with beneficial bacteria. Beneficial Bacteria are associated with lean body mass and good nutrition. Unfavorable bacteria are associated with excess weight, malnutrition and inflammation in various organs. I recommend Essential Probiotics which contains a guaranteed 3.0 billion viable microorganisms that does not require refrigeration.

8. Keep a food diary so you become conscious about what you are putting in your mouth every day. This should include all drinks. (Avoid juices that contain concentrated simple carbohydrates) It is better to eat the fruit instead or high protein fruit concentrates.

9. Omega-3s decrease insulin resistance and are great for your complexion and cholesterol. Use vegetarian or small fatty fish sources that have been checked for heavy metal content. I recommend Easy to Swallow Omega-3's and for vegans: Rebalancing Omega 3-6-9 .

10. Typical calorie distribution in the 1500 Low Calorie Diet is: 25% Protein, 20% Fat, and 55% from Carbohydrates. I use www.nutridiary.com for food composition information.

11. If you are a fast food 'user' consider substituting high protein bariatric food products. I have researched the best supplements on the market. They are available at Being Well at Hillcrest

12. The best fat is Organic Olive Oil. I recommend Elea Extra Virgin Olive Oil which has the lowest acidity making ultra extra virgin and is know throughout the world for its superior aroma and flavor.

Warning: If you have difficulty you should make an appointment with a Bariatrician.

Warning: Calorie restriction below 1500 daily requires medical supervision.

Wishing you the Best of Health for 2009!

* We are delighted to bring on staff our practice manager Richard Williams. Richard, Dr. Williams' spouse books all appointments, handles all arrangements for payment and product support. Contact Richard directly at rfwilliams37@hotmail.com or at 757 414 0393 for assistance.

Physician consultations should be set up through Richard.

Health Update from Dr. Frances Williams:

Losing Weight is a Step Toward a Healthier Lifestyle

With the spotlight on childhood obesity, many families and schools are trying to address overweight and obesity as school begins. I have heard lots of chatter about what people are planning to do, and I want to share some pointers from recent research and clinical experience.

1. Assess what you eat and drink.

A simple way to do this is to write down everything that you eat or drink for a few days. Look at the list and attack the sources of empty calories. The likely offenders are sweet tea, sugared soda, bread, french fries and chips. Dietitians and weight loss programs also recommend writing down what you eat because it makes you think twice before eating.

2. Eliminate junk food.

Eliminating junk food may be all that you need to do if you are drinking regular soda, and are eating “nabs” and potato chips. I often hear, “But I don’t eat much of it.” However, the unwelcome truth is that just a little sugar and starch can turn off your body’s ability to lose weight. Some people, I fear, are very sensitive to sugar, and need to get it out of their lives completely.

3. Follow a program.

Lifestyle programs use many different approaches. It is okay to count calories, fat grams or carbohydrate grams to achieve a healthier lifestyle. Other preferences may lead you toward vegetarian or meat-based approaches. Internet support groups, diet books, packaged food programs and work-site groups can all help. (I don’t know of any legitimate lifestyle program that promotes eating “junk food.”)

4. Seek help if you take medication, or if you can’t do it on your own.

Some patients tell me that changing what they eat is difficult, even “the hardest thing that that they’ve ever done.” Under medical supervision, medications and “prescription-strength” diets may be necessary to overcome hunger. If you have medical problems like diabetes or high blood pressure, these conditions need to be monitored if you are making a major change in your diet.

5. Have your health measurements checked periodically.

While there are many recommendations for “healthy eating,” you cannot know what foods are best for you unless you have certain tests checked by your doctor. I see people who are frustrated because even though they are doing everything that they have been told for general healthiness, they look and feel unhealthy. In many instances, the “general recommendations” are not appropriate for individual people.

I have seen “lifestyle therapy” improve or eliminate type 2 diabetes, high blood pressure, high blood cholesterol, sleep apnea, asthma and many other health problems that are so common today. Losing weight is just one step toward a healthier lifestyle.

Frances Williams MD is the Director of Being Well @ Hillcrest, and is a member of the American Society of Bariatric Physicians www.ASBP.org