Our practice manager reviews some of the hottest weight loss diets trending this summer. In Part 2 of this 3 part series, Lauren reviews the popular Keto, DASH and Paleo diets. Read below for more detailed information regarding each of these diets to determine which one is best for you! Remember, Dr. Pacholec offers individualized support for weight loss, including diet and nutrition recommendations as part of your weight loss consultation.
Our Practice Manager, Lauren Partridge, reviews some of the hottest diet trends this summer. Whole 30, Mediterranean and the Anti-Inflammatory diets are just a few of the Top 10 that are trending right now. Read below for more detailed information regarding each of these diets and how effective they are for weight loss.
According to the US Department for Health and Human Services (HHS), only 5% of Americans get the recommended 30 minutes of exercise per day. 30 minutes of exercise can be anything from brisk walking to swimming to strength training. Exercise is not only important if you are trying to lose weight or maintain weight loss, it helps prevent certain diseases like diabetes, heart disease and stroke. Aerobic exercise, like running, jogging or high-intensity interval training (HIIT) have been shown to increase memory, thinking skills and decrease one’s risk of dementia or Alzheimer’s Disease. Research has shown that this type of exercise can increase the size of the hippocampus, which is the area of the brain linked to memory and learning. This research concluded that walking briskly for at least 1 hour a week can increase memory function. Household activities, like active mopping, vacuuming, leaf raking or gardening also count as aerobic exercise and can help increase your memory function. If you want to try something more intense, try this 24-minute HIIT workout you can do right in your living room! Dr. Pacholec can help you set your exercise goals and track them using our new mobile app, Pacholec MD, which is available to all of our current and new patients from both our Lutz, FL and St. Petersburg, FL locations. In addition to weight loss, exercise also helps to lift your mood, benefits sleep, and lowers blood pressure, so stop making excuses, and get active today!
(1) Water is a natural appetite suppressant.
Drinking water before a meal will help you not to eat as much because it makes the stomach feel more full. If you drink water when you feel hungry, it will also curb your appetite so you can avoid unnecessary snacking.
(2) Water helps burn calories
Water makes up nearly 60% of human body weight. Therefore, water is a necessary component for the body to digest and metabolize food. According to recent research, energy expenditure is highest approximately 90 minutes after consuming water, and study participants burned more calories than those who did not consume water prior to their workouts. Even the body’s resting energy expenditure is higher after drinking water, which means you can burn calories even when you are taking a rest! More calories are burned if the water is consumed cold, since the body needs to expend additional energy to heat the water up before it can be absorbed. Think of it like double reward points on your credit card. Winning!
(3) Water helps you feel less bloated
Water keeps the body hydrated, which allows the kidneys and digestive system to properly filter and dispose of waste. Water helps to keep waste moving by softening or loosening hardened stool and can also help the body to recover for diarrhea, indigestion or other stomach problems. When waste is not moving through the body, it can cause constipation, bloating, swelling and fatigue. Retaining waste not only adds pounds to the scale, but inches to the waistline as well.
(4) Water is Calorie Free!
The Standard American Diet (SAD diet for short) is dominated by sugar, and many people will meet the daily recommendation for sugar intake just by consuming sugary beverages (soda, sweet tea, alcohol, juice, sweetened coffee, sports drinks). The World Health Organization recommends that adults consume less than 25g of sugar in a day. 1 can of sweet tea (16 oz) contains a whopping 24g of sugar and 90 calories! These types of calories are what we refer to as “empty” calories because they do not provide viable nutrients to the body. In a 2015 study, women who drank 250 ml of water after lunch each day involved in a 24-week Weight Loss program, lost 13.6% more weight than women in the same program who drank the same volume of diet beverages after lunch. 1 sweetened beverage per day also increases your risk of developing diabetes over the next ten years by 18%!
(5) Water Burns Fat
Water is an essential component of lipolysis, which is the process responsible for metabolizing fat. The first step in this process is hydrolysis, in which water molecules interact with fat molecules to burn fat off from food, drinks and stored fat, such as carbohydrates.
Dr. Pacholec can help you track your water intake and set weight loss goals at either of our Lutz, FL or St. Petersburg, FL weight loss clinics. You can also download and use our new mobile application, Pacholec MD, to monitor your weight loss goals, including your water intake and water retention. Contact either of our Lutz, FL or St. Petersburg, FL locations for more information or to schedule an appointment with Dr. Pacholec today!
Check out our new mobile application, Pacholec MD for patients at both our Lutz, FL and St Petersburg, FL offices. This app enables patients to keep track of their calories, meal planning, nutrition, exercise, supplement intake and water intake. For enhanced features, users can purchase a bio-impedance scale and wristband tracker to track weight, BMI, lean body mass, visceral fat, water retention, steps, sleep and activity level among others. Dr. Pacholec and our Nurse Practitioner, Lauren DeNeve will be able to access your information and view your progress. The dashboard is 100% HIPAA compliant, so all of your information will be safely stored and secure. The messaging feature on the app allows patients to communicate directly with Dr. Pacholec and Ms. DeNeve in regards to their progress, calorie intake or any other questions that may arise. This allows for better patient engagement in between visits and helps keep patients and practitioners accountable for progress towards a weight loss goal. It's so easy to use! Even people who struggle with technology will find this app to be a breeze. We are offering a huge discount on pre-sale orders of scales and wristband trackers at a bundled rate of $125 (retail $170!) to patients who order before the end of January 2019. You can purchase at our website, drpacholec.com or by contacting either our Lutz, FL office, 813-909-4430 or our St Petersburg, FL office at 727-502-2000. Happy Holidays!
1. Diabetes Type 2: Weight Loss Program May Help
This disease results from the body developing a resistance to insulin over time. Insulin is a hormone produced by the pancreas and is responsible for feeding the cells of the body with glucose, which is converted to energy that we use in daily activities and body system processes. Insulin resistance occurs when insulin isn’t being produced or used correctly, which leads to a buildup of glucose in the blood. Type 2 diabetes is the most common form of diabetes, and more than 87% of people who are diagnosed with this disease are overweight or obese. Weight loss and being more active will help to control blood sugar levels and may even reverse the disease, when weight loss is significant and a shift in lifestyle occurs. The Diabetes Prevention Program found that losing 5-7% of your body fat and doing moderate to intense exercise (like brisk walking) for 150 minutes a week, can delay the onset of type 2 diabetes or even prevent it. Dr. Pacholec’s long term weight management programs can help to prevent this disease from occuring or even reverse symptoms of diabetes in a safe and effective manner. She oversees weight management programs out of her Lutz, FL and St. Petersburg, FL offices in the Tampa Bay area.
2. High Blood Pressure, Heart Disease and Stroke: How Modifying Eating Habits and Losing Weight May Help
High blood pressure refers to the arterial pressure in your arteries, which is a good reflection of how hard your heart is working to supply blood to all your cells. When you are overweight or obese, there are more cells to pump blood too, which can increase your blood pressure. Uncontrolled high blood pressure can lead to heart disease, stroke or kidney failure. Modifying your lifestyle, eating a healthy diet, increasing exercise and quitting smoking can all help lower blood pressure. Excess fat also damages the kidneys, so losing weight is essential to lowering your BMI and bringing your blood pressure down to normal. Losing 5-10% of your body weight can help reduce your risk of developing heart disease which equates to only 10 pounds for a 200-pound person! Dr. Pacholec’s weight loss center in St Petersburg and Lutz, FL offers long term weight management programs to help prevent cardiac diseases and can even reverse symptoms of these illnesses, or cure them altogether in some cases.
3. Cancer: How Medical Weight Loss Can Prevent Cancer
According to the American Cancer Society, approximately 1/3 of cancer deaths are related to being overweight, obese, or suffering from poor nutrition and lack of physical activity. Cancer of the breast (post-menopause), colon, rectum, endometrium (lining of the uterus), esophagus, kidneys and pancreas have shown a tight link with obesity, while cancer of the blood, liver, gallbladder, cervix, ovaries and prostate have shown a probable link with obesity in several research studies. Medical weight loss, especially losing belly fat, modifying your lifestyle, eliminating processed foods, increasing your consumption of leafy greens and vegetables, along with adequate exercise can drastically reduce your risk for these types of cancers specifically. A personalized weight loss program, such as the programs offered at Dr. Pacholec’s weight loss centers in St. Petersburg and Lutz, FL, can help a patient lose weight, regain their health and help prevent diseases, like cancer from occuring.
4. Sleep Apnea: How Diet and Weight Loss Can Prevent Sleep Apnea
Obesity is the highest risk factor for sleep apnea. Individuals who are overweight or obese may have more fat stored around the neck, which puts pressure on the airway and makes it more difficult to breath, especially when lying down. Inflammation also increases in people who are overweight or obese, and inflammation can occur around the airway, putting further pressure on it and making it difficult to breath, increasing snoring or inhibiting breath from coming out altogether. Losing weight can reduce one’s neck size and decrease inflammation, making it easier to breath and reversing sleep apnea completely! Dr. Pacholec creates personalized weight management programs and customized diet plans to help her patients lose weight successfully at both of her weight loss centers in St. Petersburg and Lutz, FL.
5. Osteoarthritis: Weight Loss and Collagen Supplements May Help Improve Symptoms
One of the main risk factors for developing osteoarthritis is being overweight. Excess weight puts pressure on the joints, tendons, bones and ligaments, which can lead to osteoarthritis. Being overweight or obese also makes one more susceptible to injuries, which in turn, can lead to osteoarthritis. Losing weight helps to alleviate pressure on the joints, which can relieve symptoms of osteoarthritis or even reverse signs of the disease. Dr. Pacholec uses customized weight management programs that include appetite suppressants, such as Phentermine, and vitamin support to help patients who suffer from osteoarthritis lose weight safely and effectively at both her St Petersburg and Lutz, Fl locations. One of the supplements she often recommends for patients suffering from osteoarthritis is whole body collagen, which helps to firm the skin and support the joints, tendons, bones and ligaments. Collagen is a dense, insoluble and fibrous protein that accounts for approximately one-third of all protein in the human body and decreases as we age due to sun exposure, smoking and age-related processes, such as menopause.
6. Fatty Liver Disease: Weight Loss Can Prevent and Reverse Symptoms
Fatty liver disease is also known as nonalcoholic steatohepatitis (NASH), and while the cause is unknown, it occurs when fatty deposits build up on the liver. This puts stress on the liver and diminishes its performance, leading to cirrhosis (scarring of the liver) or even liver damage. It is most common in people who are overweight, obese or diabetic. Losing weight, particularly belly fat, can help to reverse this disease once a person’s BMI is back in normal range. Dr. Pacholec works with her patients to tailor a weight loss program unique to their needs at both her St. Petersburg and Lutz, FL locations. This may include lifestyle adjustments, exercise recommendations, diet plans, meal plans, nutrition advice and appetite suppressants, such as Phentermine. Losing weight is the best way to prevent diseases like fatty liver disease from occurring and may also help reverse signs of this disease in the long term.
7. Kidney Disease: Medical Weight Loss Can Prevent Kidney Degradation
The kidneys are responsible for filtering blood and eliminating waste products from the body. Being overweight or obese can lead to a buildup of waste in the blood, especially if one is pre-diabetic or diabetic, which puts stress on the kidneys and inhibits them from functioning properly. Kidney disease is often linked with diabetes and high blood pressure, so weight loss can help combat all three of these disorders at the same time! Dr. Pacholec’s prescription weight loss and weight management programs at both her St. Petersburg and Lutz, FL locations are perfect for people battling these disorders or in danger of developing them. Losing just 10% of your body weight is enough to prevent diseases such as kidney disease from occurring and is also enough to reverse signs of these diseases in most people.
Dr. Pacholec is a board-certified Fellow by the American Academy for Anti-Aging Medicine and has over 20 years of experience helping people lose weight and maintain a healthy weight. Her anti-aging and prescription weight loss programs at both her Saint Petersburg, FL and Lutz, FL locations help patients learn how to take back control of their health, lives and longevity. Dr. Pacholec recommends clean eating with a diet full of organic whole foods, daily exercise, calorie counting and vitamin supplementation to help patients reach their weight loss goals. Dr. Pacholec also dispenses prescription appetite suppressants, like Phentermine, from her offices in Saint Petersburg, FL and Lutz, FL to further assist patients in their weight loss transformations. Dr. Pacholec's motto is, "Together we will succeed!" because weight loss is not only about counting calories and exercising; it takes motivation and support from family, friends and your doctor! You can read our reviews from both our Saint Petersburg, FL and Lutz, FL locations to see how Dr. Pacholec encourages and supports her patients every step of the way.
Obesity has become an epidemic in the United States over the last few decades. This is due to diet, a sedentary lifestyle, genetics, the early cessation of breastfeeding and lack of physical activity. People are consuming more processed foods than ever before and organic whole foods are often pricey. Walking, biking or running has become more of a leisure type of activity, rather than a necessity to get from one place to the next. Our reliance on technology for work and leisure leads to more time sitting in front of a computer, tablet or phone. Research shows that exclusively breastfeeding an infant leads to a decreased risk of obesity from childhood through adulthood, yet only 13% of infants are fed breastmilk with no supplementation after 6 months of age. While this portrait of our society may seem grim, these are all factors that can be changed with education and an adjustment to lifestyle and diet. Being overweight or obese can be rectified with motivation to lose weight and a shift to a healthier lifestyle and diet.
Dr. Pacholec has motivated and medically assisted patients to lose weight for over 20 years in her Lutz, FL and Saint Petersburg, FL offices. These 7 deadly diseases, including diabetes Type 2, high blood pressure, heart disease, stroke, cancer, sleep apnea, osteoarthritis and fatty liver disease, are all diseases directly correlated with obesity. Weight loss can help prevent you from developing these disorders in the future and can even help reverse certain diseases once a patient loses weight. The best way to lose weight and keep it off in a safe and effective manner is with medical help, so call Dr. Pacholec today at either her Lutz, FL or Saint Petersburg, FL location to get started on your weight loss transformation!
Am I overweight or obese?
Measuring your Body Mass Index (BMI) is one quick and easy way to determine if you classify as “overweight” or “obese”. Even people who look outwardly skinny, may still have a high BMI depending on how much body fat they are storing. Dr. Pacholec measures BMI using a sophisticated bio-impedance test in both her Saint Petersburg, FL and Lutz, FL offices, that sends a painless electrical current through the body in a matter of seconds to detect body fat and mass. The computer then calculates a person’s BMI, along with a suite of other data, including lean body mass, body fat percentage, and muscle mass. A healthy BMI is considered 20-25, an overweight BMI is considered 25-30, a severely overweight BMI is considered 30-40 and anything over 40 is considered obese. Instead of focusing on losing pounds, it is better to focus on lowering your BMI. An increased BMI is what makes you more susceptible to these diseases. At both Dr. Pacholec’s Saint Petersburg, FL and Lutz, FL locations, Dr. Pacholec focuses on decreasing a patient’s BMI and increasing lean body mass, which equates to the percentage of a person’s weight attributed to bones and muscles. Dr. Pacholec recommends a diet rich in organic produce, meat and diary (when appropriate), lowering one’s caloric intake, decreasing belly fat, and regular exercise to help lower BMI and increase lean body mass. Dr. Pacholec may also prescribe appetite suppressants to assist in weight loss, which she dispenses from both her Saint Petersburg, FL and Lutz, FL locations.
In America, obesity has risen almost 20% since the 1980s. We are consuming 20% more calories, 40% more meat and 45% more fat than our counterparts did in the mid-1900s. According to the Center for Disease Control (CDC), Americans are also not burning enough calories and 80% of us don’t get enough daily exercise. When a decline in activity is combined with an increase in caloric intake, the final product equals more fat storage in the body. As the fat stores grow, they can contribute to inflammation and many different diseases, including cancer, insulin resistance, diabetes, and heart disease. Fat builds layer upon layer, from subcutaneous fat around our arms, thighs and face to deeper intra-abdominal fat which surrounds the organs and expands a person’s mid-section. This is what we call visceral fat but is more commonly referred to as belly fat. This is the most dangerous type of fat there is and forms a gel-like layer beneath the subcutaneous fat that is extremely difficult to lose if proper weight loss techniques are not employed. Losing this type of weight is difficult but can be done with proper nutrition, exercise and guidance. However, if belly fat is left untreated, it begins to act as an organ, triggering an inflammation response by the body and upsetting normal hormone functions as well. It can create its own hormones, which affect appetite, weight, mood and brain function through the brain/gut connection. Hormones and chemical signals are sent from the gut to the brain in response to our appetite and to alert us when we feel full. If there is a breakdown in this chemical feedback system, we are in danger of over-eating, which leads to excess fat storage. Excess fat storage also occurs when we eat refined processed sugars and carbohydrates, which triggers a large release of insulin from the pancreas and ultimately leads to weight gain.
The Role of Insulin: Belly Fat, Weight Gain and Fat Storage
Insulin is the main hormone involved in blood sugar control, affecting appetite, mood and weight gain. When we eat a meal high in carbohydrates or sugar, the food products breakdown in the stomach to usable sugars, like glucose and fructose. These sugars need to be transported to the cells to provide us with energy, and the hormone that is responsible for this transport is insulin. When there is too much glucose in the blood, also known as “high blood sugar”, the pancreas is prompted to release more and more insulin. When insulin levels creep too high in the blood, this can lead to problems like insulin resistance, where the cells don’t respond to the signals produced by insulin and therefore, do not accept the glucose molecules, which get stored as fat instead. This happens a lot more quickly when we consume refined processed carbohydrates, like white bread or white rice. Research has shown that insulin resistance promotes weight gain, and has been associated with abdominal obesity, high blood pressure, high triglycerides and low HDL (the “good cholesterol”). Insulin resistance syndrome, or metabolic syndrome, occurs when most of these symptoms are observed in an individual and can lead to heart disease and type 2 diabetes.
How to Lose Belly Fat in 6 Steps
Luckily, when we lose belly fat, our risk of diabetes, dementia, high blood pressure, cardiovascular disease and inflammation decreases as well. So losing belly fat is not only going to make your waist line shrink, it is also going to increase your longevity and vitality as well! Losing this type of fat is not easy, however, and requires dedication, support and motivation. Dr. Pacholec has outlined below the most effective ways to lose belly fat and keep it off. Call Dr. Pacholec at either our Lutz, FL or St. Petersburg, FL locations to set up a weight loss consultation and get started on your journey towards better health and happiness!
Dr. Pacholec offers B-12 shots for energy and MIC lipotropic Ultra Burn injections to quickly burn fat at both of her St Petersburg, FL and Lutz, FL locations. These injections are both useful for medical weight loss, burning fat and creating energy, but there are slight differences between the two. Read below to learn more!
MIC lipotropic Ultra Burn Injection
Lipotropics are amino acids including Methionine, Inositol, and Choline which enhance the role of the liver and gallbladder by decreasing fat deposits, speeding up the metabolism, and removing fat. This helps to induce weight loss by preventing and relieving fatigue. Lipotropics combined with B vitamins raise the body’s metabolic rate and work synergistically to help patients burn fat and lose weight.
Talk to Dr. Pacholec about which injection is most suitable for you at your next appointment. You can schedule an appointment to discuss medical weight loss, hormone replacement therapy or anti-aging medicine at either her St Petersburg, FL or Lutz, FL location.
Barbara Pacholec, MD
Dr Pacholec is Board Certified in Bariatric Medicine and Anti-Aging and Regenerative Medicine. She has run a successful practice specializing in medical weight loss, hormone replacement therapy and anti-aging/regenerative and functional medicine for the past 20 years in Lutz, FL in Tampa Bay. In January 2018, she opened a satellite practice in St Petersburg, FL which also specializes in medical weight loss, hormone replacement therapy, and anti-aging/regenerative and functional medicine.