5 Surprising Foods That Help You Lose Weight

Whole wheat pasta  with vegetables on cast iron pan

We often make the mistake of viewing our weight loss plan in terms of “things we can’t eat”. That’s actually a bad habit for several reasons: Making foods “off limits” can trigger more cravings for them, it teaches you to view healthy foods as a punishment, and it trains your brain to resent your weight loss plan.

But beyond those reasons, you shouldn’t be so quick to throw so many foods into the “can’t eat” category, anyway. Many dieters are making the mistake of removing these foods from their eating plans, when they could actually be part of a balanced, healthy diet.

Nut butters. There’s no need to completely avoid peanut butter, almond butter, cashew butter and the like. Nut butters actually contain plenty of heart-healthy fats, protein, and fiber. And we have even more good news: You can skip the low-fat versions, because they’re actually higher in sugar. Just watch your portions, and pair your nut butters with fruits, veggies, or whole grains.

Eggs. Years ago, eggs earned an undeserved bad reputation for containing cholesterol. Now we know that they’re actually high in “good” cholesterol, which helps to lower “bad” cholesterol in the body. Plus, eggs are a terrific source of protein.

Dark-meat poultry. Contrary to popular belief, the “dark meat” of a chicken isn’t much higher in calories. Just skip the skin and you’ll keep your caloric counts about the same as white meat. Plus, the dark part of the bird actually contains more iron and zinc. Since dark meat is more flavorful and juicy, you might find that you feel more satisfied after meals.

Pasta. You’re really going to love this one. Pasta is actually relatively low on the glycemic index, at least compared to many obviously unhealthy choices like white bread. Whole grain pasta is a little better, of course, but you can indulge in the regular variety as well. Just avoid heavy cream sauces, go easy on the portions, and include lots of veggies with the meal.

Chocolate. Research has shown that chocolate can actually be good for your heart and brain. There’s a catch, though: You have to avoid the sugary, milk chocolate varieties. Not only are they higher in sugar and calories, but they contain much less actual chocolate. Switch to dark chocolate, and within a few weeks we promise you won’t notice the difference. And of course, mind your portions. An ounce of dark chocolate is a great, healthy after-meal treat.

You might be surprised to learn that you can still enjoy many of your favorite foods while losing weight. Give us a call, and we’ll discuss how you can incorporate them into your weight loss plan.

Revamp Your Kitchen for a Healthier Diet

Your weight loss plan will set off a chain reaction of positive changes in your life, from improved health to the need for a new wardrobe. It should also prompt you to revamp your kitchen.  However, instead of new curtains or hand towels, you should be thinking about changes that support your new, healthier lifestyle. Read more

9 Foods that Support Heart Health

Selection of food that is good for the heart, rustic wood background

Many people realize, at some point, that they need to lose weight. So they might begin a medical weight loss program and become interested in healthier, lower-calorie foods. However, a healthy diet is important for all of us! This is true no matter what you weigh.  Consider these facts… Read more

8 Signs of a Sugar Addiction

Fit young woman fighting off bad food on a  blue background. Concept of diet and healthy lifestile

You know sugar is one of the worst things you can eat, and that you should avoid it if you want to lose weight. But surely just one more bite can’t hurt… Can it?

 Technically, a small amount of sugar here and there is acceptable, and certainly not the end of the world. But the problem with the “just one more bite” mindset is that it can be eerily similar to having “just one more drink” or “rolling the dice just one more time”. Like drinking alcohol, gambling, and many other activities, eating sugar can actually be addictive.

 Some people eat a little bit of sugar here and there, and they’re completely healthy. Others can’t seem to shake their sugar addiction. Even worse, like many other types of addicts, those who can’t say no to sugar might actually be in denial about how much they’re really eating. If any of these eight signs point to you – especially if several of them do – you might have developed a physical or emotional dependence on sugar.

  • You crave sweets regularly.
  • You battle skin conditions like acne.
  • You feel moody, cranky, or depressed (especially when you’re craving something sweet).
  • You experience memory or “processing” problems (especially after a meal).
  • You’ve put on some weight, and it’s hard to lose it.
  • You frequently feel tired, despite getting enough sleep.
  • Foods taste bitter, even things that most other people seem to enjoy, and you don’t like many foods that don’t contain sugar.
  • You’ve had several (or more) cavities in your teeth.

 Does any of this sound familiar? That’s because sugar acts very similar to a drug. You crave it, you consume it, and then not long afterward your mood and energy crashes. You crave more of it, just to feel “normal” again, and then the cycle starts over. Some people even crave increasing amounts of sugar, to the point that all other foods taste bitter or bland.

 If you have a sugar addiction, one of the best things you can do for yourself is either cut back gradually or go cold turkey on the stuff. Give yourself a few weeks on a healthy, balanced, and sugar-free diet, and you will start to feel like yourself again. You’ll even notice that healthy foods begin to taste better over time.

 If you need help with your weight loss program, or you seek nutritional advice, give us a call. We can help you put together an eating plan that best suits your goals and lifestyle.

Change Your Mind, Change Your Life

You had a great week at work, the kids are doing fantastic in school, and you’ve just accomplished a special goal. How do you celebrate? You reward yourself with food.

You ate too much at dinner, and you shouldn’t have had that slice of pie. How do you reciprocate for those extra calories? You punish yourself with two hours of a type of exercise that you hate. Read more

The Five Best New Year’s Resolutions for Your Health

It’s that time of year again! As New Year’s Eve approaches, you might be considering how you want to change your life in 2017. It’s perfectly fine to consider multiple resolutions to improve different areas of your life, but since we specialize in helping patients look and feel their best, we suggest the following five resolutions that will benefit your health. Read more

4 Components of a Winning Weight Loss Program

Weight loss fads have come and gone over the years.  Some turned out to be decent while others (most) failed miserably.  Often they were based on short term dietary changes that led to short term results, at best.  A few were even dangerous and a number of them seemed a bit silly – remember that old fashioned belted machine that just jiggled the belly fat?  So many of these fads promised drastic results using methods that had little, if any, scientific basis.   Read more

7 Easy Sources of Protein

Body building health and super food with high protein meat, fish, eggs, pulses, seeds, nuts, grains, supplement powders, vitamin tablets and fruit.

Protein is one of the most important factors in a well-balanced weight loss diet. It’s filling, it keeps your blood sugar levels even, it prevents cravings, and it helps you build lean muscle tissue. But for many people, getting enough protein into their diets can be a challenge, especially with a busy schedule. Sometimes you might forget to plan meals, or go grocery shopping, and you suddenly realize at 7 pm that you don’t have a fresh source of protein for tonight’s meal. Read more

5 Common Food Myths, Debunked!

Salad with chicken and zucchini

As you put together your weight loss plan, it can be difficult to sift through the mountains of nutritional advice on the internet. On top of that, a lot of that advice is based upon complete myths! The following five myths have been debunked for quite some time now, but not everyone has caught up with science. Ignore any “advice” based on these myths, and remember to come see us for expert nutritional guidance. Read more

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