"Doc, how can I lose weight as quickly as possible, but still do it safely?!"
I've been hearing this call for help a lot lately, and I get it! While we all know it's important to establish sustainable healthy habits for nutrition, exercise, stress management, and a balanced life, we also can feel out of control right now, and desperate to get back on track as quickly as possible!
Research actually shows that rapid initial weight loss on a program is a good predictor of future success - so we are not wrong in wanting to "pull things together quickly". But we want to do this in a way that helps us preserve our muscle, our metabolism, our energy level, and our health - we do not want to go on silly starvation regimens which leave us feeling weak, shaky, foggy-brained, and our muscles starved for protein. We want to not only get on track quickly, we also want to set ourselves up for long term success. http://link.springer.com/article/10.1007/s12529-010-9092-y "Collectively, findings indicate both short- and long-term advantages to fast initial weight loss. Fast weight losers obtained greater weight reduction and long-term maintenance, and were not more susceptible to weight regain than gradual weight losers."
We also want to do this as simply as possible. Although some of us have dreams of cooking like Martha Stewart, few of us actually have the time in our lives to do that. Many of us suffer from something known as "decision fatigue" - we are so busy, so stressed, making so many decisions in our own lives, and taking care of others, that we have no energy left to make healthy decisions for ourselves. Simplifying our decisions can help decrease our stress, give us time to breath and think, and relax a bit. I've blogged about decision fatigue back in October: http://healthyweightcenter.blogspot.com/2014/10/decision-fatigue-make-choices-easier.html?q=decision+fatigue
If you are pressed for time, and need to simplify your life, one strategy is to simplify food choices. This can be done through regular grocery store or farmer's market foods, with careful planning to ensure the proper calories, protein, carbohydrates and fats, for your needs. This takes some time and planning, and we help patients set up their plans every day, in our clinic, or even on the phone or with virtual visits. Another strategy, which many find even easier when starting out, is to use a something we call the Rapid Reboot Fast Track.
Studies have shown more rapid weight loss success with medical meal replacements. http://www.ncbi.nlm.nih.gov/pubmed/12704397 "All methods of analysis indicated a significantly greater weight loss in subjects receiving the PMR (Partial Meal Replacement) plan compared to the RCD (Reduced Calorie Diet) group." Simply put, high quality protein meal replacements not only simplify your planning, but are likely to improve your success. After you develop a new eating routine, and gain a sense of control, you can transition back to grocery store foods, with all the support you need for continued success. The Rapid Reboot Fast Track Protein Supplements are medically designed to trigger a sense of fullness or "satiety", provide you with superior nutrition, and make it simple to control your calorie intake.
The Fast Track program may be particularly helpful for people who have trouble with portion control, very busy people, and those who are challenged by hunger and cravings. This program may also be ideal for people who are not candidates for appetite controlling medication, but have large appetites.
The foods, shakes, snacks and bars are delicious and affordable. We have evaluated and selected the "best of the best". Because we are independent, we are able to pick and choose the top products from all manufacturers, unlike programs which are bound by contract to offer products from only a single company. We have done the research - and the taste testing - for you.
You may choose to get a rapid "jump start" on weight loss by using the Fast Track for a few weeks, or, if you would like to lose a large amount of weight, you may choose to use the Fast Track throughout the entire weight loss phase of your program. Some people use the Fast Track intermittently - you can start and stop anytime, and start again when you need to get through a plateau.
Below we have included an outline of how the program works, plus recipes for healthy protein shakes, snacks, fruit and vegetable list, and Six Minute Meals. We can help you select the best options for you - we enjoy getting to know people personally, and helping them make the best choices to fit their needs and preferences. Feel free to give us a call: (603) 379-6500
Call us any time, and read more about our program here: healthyweightcenter.com, and our products here: seacoastnutrition.com
It is always a good idea before starting any program to consult with your primary care provider, and we recommend that you do this. This is particularly important if you have medical conditions or medications which can be affected by your diet. We have had excellent results in patients with a wide variety of medical conditions, including diabetes, and we have seen rapid improvements in blood glucose numbers so that patients have quickly found the need to decrease medications for their blood sugar. Please be aware that you may need a decrease in these medications, and please consult your medical caregiver. Our patients are obviously quite pleased when they decrease their need for medication!
Rapid Reboot: Phase One Fast Track Program
No need to count calories. It’s already done for your convenience.
Breakfast VHP Shake (plus fruit) |
Morning Snack 1-High Protein Soup or Juice or Hot Chocolate or Oatmeal or protein bar |
Lunch VHP Shake (plus fruit) |
Afternoon Snack 1-High Protein Soup or Juice or Hot Chocolate or Oatmeal or protein bar |
Dinner Lean Protein/Entree & Garden Salad/veg with low calorie dressing (See Six Minute Meal Recipes) |
Evening snack 1-High Protein Soup or Juice or Hot Chocolate or Oatmeal or protein bar |
Instructions:
Eat: 6 x a day. Do not skip a meal or snack. No need to count calories. If you feel hungry on a particular day, you can simply have an extra healthy snack.
Dinner: 3-4 oz. lean protein (chicken or turkey breast without skin; seafood such as salmon, flounder, haddock, scallops, shrimp; grass-fed lean beef, buffalo/bison; pork tenderloin. Cooking methods: broiled, grilled, baked (avoid fried, or stuffed).
Vegetarian protein sources: fat free or 1% dairy (such as 0% Greek yogurt, fat-free or 1% cheese of all types), tofu, tempeh.
*See supplemental fruits and vegetable list for sides to have with dinner protein.
*See Six Minute Meals for dinner recipes.
It’s okay to switch lunch with dinner to meet your schedule and personal preferences. Eat at regular intervals. Consume all specified Phase One Fast Track High Protein meals and snacks as directed to maintain optimum nutritional intake for support of lean muscle and to curb hunger.*See Six Minute Meals for dinner recipes.
Below is the average daily nutritional breakdown for Phase One Fast Track Program:
Calories Carbs Fat Protein Dietary Fiber
1000-1200 100 g 10 g 135 g 16 g
Supplemental Fruit and Vegetable List
Lower-calorie fruits: Use in moderation. ½ cup of berries (strawberries, blueberries, raspberries, etc), small clementine, ½ orange, ½ banana, small apple, ½ cup melon, grapes.
Low-calorie vegetables: these can be eaten raw, as a large plate of salad, or may be steamed or roasted. Try a large plate of greens (Romaine lettuce, spinach, radicchio, kale, swiss chard, beet greens, bok choy, endive). Use any leafy greens you would like, and remember, the darker the color, the more rich in nutrients and vitamins it will be.
Try grape/cherry tomatoes, cucumbers, snow peas, green beans, broccoli, cauliflower, peppers (green, red, yellow), mushrooms, onions (red, yellow, white), zucchini, summer squash, spaghetti squash, brussels sprouts, shredded carrots, asparagus, eggplant, radish, turnip, celery, leeks, scallions, sprouts, water chestnuts, bamboo shoots, jicama, artichoke hearts (in water), roasted vegetables (asparagus), fiddleheads, sprouts, fresh herbs.
Additional salad veggies/fruits to use in moderation: apple slices, beets, pepperoncini peppers (watch the sodium), black olives, baby corn
Cheese: use sparingly! Try 1-2 Tbs of fat-free or 1% shredded cheese on salad (Kraft, Cabot)
You can create “zoodles” by using a device such as Veggetti, to create ‘noodles’ out of zucchini, summer squash, and spaghetti squash!
Herbal toppings, low calorie dressing spritzes (such as Wishbone Spritzers), low/no calorie dressings (such as Walden Farms, maple grove farms), flavored vinegars may be used on salad or steamed vegetables.
Low sodium chicken or vegetable broth may be enjoyed alone, or low calorie vegetables may be added. Look for boxes of low sodium organic broth (Trader Joe’s, Pacific Organic, Imagine Brand)
Ingredients to use sparingly, with CAUTION (they are calorie-dense, with a lot of calories per bite): avocado, nuts, seeds, craisins, raisins, full fat cheeses, bacon bits, no croutons
Recipes for Meal Replacement VHP (Very High Protein) Shakes
Coffee and Cream Frozen Delight
1 packet Vanilla V.H.P.
1 cup water
1 cup brewed coffee (Regular or Decaf)
5 ice cubes
Mix all ingredients together in blender until smooth.
Nutrition Facts (per serving): Calories 260, Fat 3 g, Carbohydrate 21 g, Protein 35 g
Mocha Latte Frozen Delight
1 packet Chocolate V.H.P.
1 cup water
1 cup brewed coffee (Regular or Decaf)
5 ice cubes
Mix all ingredients together in blender until smooth.
Nutrition Facts (per serving): Calories 260, Fat 3 g, Carbohydrate 21 g, Protein 35 g
Chocolate Dipped Strawberry Smoothie
1 packet Chocolate V.H.P.
15 oz of cold water
1/2 cup of Fresh or Frozen Strawberries
4 ice cubes (not needed if using frozen strawberries)
1 pkt of splenda or stevia to taste
Mix all ingredients together in blender until smooth.
Nutrition Facts (per serving): Calories 286, Fat 3 g, Carbohydrate 27 g, Protein 35 g
Orange Cream Smoothie
1 packet Vanilla V.H.P.
8 oz of Diet Orange Soda
8 oz of Cold Water, 4 ice cubes
Mix all ingredients in a blender on high speed until smooth.
Nutrition Facts (per serving): Calories 260, Fat 3 g, Carbohydrate 21g, Protein 35 g
Root Beer Float Smoothie
1 packet Vanilla V.H.P.
8 oz of Diet Root Beer
8 oz of Cold Water, 4 ice cubes
Mix all ingredients in a blender on high speed until smooth.
Nutrition Facts (per serving): Calories 260, Fat 3 g, Carbohydrate 21g, Protein 35 g
Your Favorite Flavor Smoothie
1 packet vanilla V.H.P.
8 oz of your favorite diet soda ( Cherry, Lemon Lime, Coke, etc)
8 oz of cold water, 4 ice cubes
Mix all ingredients together in a blender until smooth.
Nutrition Facts (per serving): Calories 260, Fat 3g, Carbohydrate 21g, Protein 35 g
Peach Smoothie
1 packet Vanilla V.H.P.
1 medium peach, peeled and sliced
8 oz of diet cream soda
8 oz of cold water, 5 ice cubes
Mix all ingredients in a blender on high speed until smooth.
Nutrition Facts (per serving): Calories 300, Fat 3g, Carbohydrate 34g, Protein 35 g
Fun Recipes for snacks and mini meals supplemented with High Protein Products
Protein hot chocolate or Protein vanilla cappuccino: (Instead of high calorie/high fat/high sugar coffee)
- Mix the PROTEIN HOT CHOCOLATE/VANILLA CAPPUCCINO into COFFEE (decaf or regular) to replace fatty/sugary creamers with a delicious healthy PROTEIN burst!
- Add different flavor extracts TO the hot chocolate (try mint, almond, caramel, etc).
- Sprinkle the hot chocolate powder on top of fat-free Greek yogurt - you double the protein, and make it a ‘rocky road’ yogurt!
Protein bars:
- Cut bars into small sections to savor and nibble slowly (my favorite are the choc-mint bars).
- Cut and sprinkle bars on top of Greek yogurt for a delicious topping with a protein boost.
- Heat bars briefly in the microwave, and eating with a fork (try Cinnamon Raisin and Lemon Meringue)
- Try freezing bars for a cool treat (Caramel Nut turns into a ‘Turtle’ Treat!)
Protein oatmeal:
- Sprinkle slivered almonds or chopped walnuts on top.
- Top protein oatmeal with fruit, such as blueberries, apple slices and cinnamon.
- Spice things up with flavor extracts (vanilla, caramel, etc) or sugar-free syrup (such as Maple Grove Farms).
High protein Cinnamon swirls with chocolate bite:
- Use as topping on Greek yogurt.
- Try as a cereal!
Protein chips:
- Have with lunch to replace salty carby chips.
- Take to the movie theater instead of fatty, high calorie popcorn.
- Eat as a snack alone, or with a simple, high-protein dip: mix non-fat greek yogurt with ranch dip powder flavoring!
Protein soups:
- top with fat-free mozarella cheese for a cheesy melty treat
- top with a few protein chips, for a fun, tasty, healthy crunch!
Six Minute Meals
Lettuce Wraps with Choice of Fish
One 4-6 ounce pouch of light tuna or salmon (packed in water)
4 large lettuce leaves - hearts of Romaine, or butter lettuce work well
1-2 Tbs chopped onion (red or Vidalia)
¼ cup chopped tomato (fresh whole, cherry or grape tomatoes)
1 tbsp. finely chopped cilantro (fresh is best)
1/8 tsp. chili powder
1/8 tsp. garlic powder
1/8 tsp. cumin
Low sodium seasong (optional)
Empty tuna or salmon into a bowl, and stir in all dry seasonings.
Next stir in the cilantro, tomato, and onion.
Spoon onto the lettuce leaves, roll up and enjoy!
Makes 1 serving: 200 calories, 5g carb, 1g fiber, 36 g protein
Alfredo Broccoli Slaw with Chicken
4 oz precooked chicken skinless breast
2 Laughing Cow Light cheese wedges
12 oz steamable bag broccoli slaw
2 T fat free sour cream
Garlic Powder
Paprika
Steam broccoli slaw until tender. Stir in Laughing Cow cheese wedges and sour cream. Microwave until melted, stir, and add in chicken. Season with garlic powder and paprika.
Makes 1 serving: 315 calories, 18g carb, 8g fiber, 39g protein
Deluxe Turkey Sandwich and Salad
4 oz low sodium turkey breast
1 whole wheat sandwich thin, such as Arnold’s or Joseph’s
2 tsp light mayo or hummus
Lettuce
Tomato
2 cups side salad (lettuce, tomato, mushrooms, veggies - can pick up pre-made or at salad bar at grocery store)
2.5 tsp vinegar
½ tsp oil
Put turkey, lite mayo, lettuce, tomato on sandwich thin. Add oil and vinegar to side salad
Makes 1 serving: 306 calories, 26g carb, 6g fiber, 30g protein, 9g fat
Southwest Chicken and Vegetables
4 oz precooked skinless chicken breast
2 cups frozen stir fry-style vegetables
1.5 cups frozen broccoli florets
1 tsp olive oil
2 T southwestern style sauce (such as Lawry’s Santa Fe Chili Marinade)
Microwave stir fry veggies and broccoli. Add chicken, southwestern sauce, and oil. Mix together, heat, and enjoy!
Makes 1 serving: 290 calories, 24g carb, 8g fiber, 29g protein
Snap Pea Tuna Salad
5 oz pouch low sodium tuna or salmon in water
16 oz bag mixed lettuce (Romaine, baby spinach, etc)
1 cup sugar snap peas
1 cup sliced mushrooms
¼ cup black beans (can use canned)
1.5 T vinegar
1 tsp olive oil
Drain tuna and rinse beans. Toss with lettuce, veggies, oil, and vinegar. Ready to eat!
Makes 1 serving: 360 calories, 32g carb, 15g fiber, 51g protein, 6g fat
Quiche in a Cup!
½ c liquid egg whites
1 wedge LIGHT Laughing Cow Swiss Cheese
½ c chopped fresh spinach
2 Tbs diced tomatoes
2 Tbs diced avocado
May add ½ c chopped peppers (red or green) and ½ c sliced mushrooms
Nonstick spray
Spray microwavable cup with nonstick spray, then add spinach/peppers/mushrooms and microwave until soft (about 1 minute). Pour off or blot excess water.
Pour eggwhites into cup, stir, and microwave 1 minute.
Add Laughing Cow wedge and tomatoe, and microwave 1 minute.
Top with cool avocado, and enjoy!
Makes 1 serving: 140 calories, 7g carb, 2g fiber, 16g proteinREFERENCES
Int J Obes Relat Metab Disord. 2003 May;27(5):537-49.
Weight management using a meal replacement strategy: meta and pooling analysis from six studies.
"All methods of analysis indicated a significantly greater weight loss in subjects receiving the PMR (Partial Meal Replacement) plan compared to the RCD (Reduced Calorie Diet) group….Conclusion: This first systematic evaluation of randomized controlled trials utilizing PMR plans for weight management suggests that these types of interventions can safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease."
http://link.springer.com/article/10.1007/s12529-010-9092-y
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