Our providers at Pacholec Center for Weight Loss are excited to offer our new Detox Program just in time for the New Year! 2020 left many of us feeling sluggish, depressed, unmotivated and a couple (maybe more) pounds heavier. Let's start 2021 on a more positive note with clinically proven ways to improve energy, mental clarity, weight loss success and reduce fatigue and inflammation with a research-backed detox program! Pacholec Center for Weight Loss is excited to offer our Detox Program at an introductory discount for the month of January ONLY! Read below to find out how our detox program can benefit you and help you reach your weight loss and wellness goals quickly and efficiently! 

The Detox Program offered at Pacholec Center for Weight Loss combines holistic treatments to support comprehensive phase 1 and phase 2 liver detoxification, support regular elimination, good digestion, and improve antioxidant protection. A 6-Day Detox Kit, manufactured by one of our favorite pharmaceutical-grade supplement manufacturers, Xymogen, is included to start off the month-long detox program. The supplements included in this kit include Opticleanse for liver detoxification and antioxidant protection, ColonX for supportive elimination of toxins and waste, ProbioMax DF for probiotic support to eliminate toxins, improve gut health and digestion and Drainage, which is a combination of homeopathic remedies to support elimination of toxins and reduce toxicity and inflammation within the body. 

The program also includes weekly lipotropic MIC injections to further assist in liver detoxification, fat burning and energy stimulation. The lipotropic MIC injections offered at Pacholec Center for Weight Loss are a combination of B vitamins and amino acids clinically proven to improve weight loss and detoxification success. Patients exhibit the most success when they receive these injections on a weekly basis in combination with exercise, diet and supplementation. 

To further enhance our patient's success on the Detox Program, our providers at Pacholec Center for Weight Loss have also included 2 Myer's Cocktail IV infusions with 1 Glutathione infusion for optimal detoxification support. The Myer's Cocktail infusions should be administered bi-weekly and the glutathione infusion is only recommended on a monthly basis. Myer's Cocktail and Glutathione work synergistically to detoxify the liver, reduce inflammation, improve fat burning and weight loss success, reduce memory loss and improve attentiveness among a suite of other benefits. 

The Detox Program offered at Pacholec Center for Weight Loss is a great way to achieve your weight loss and wellness goals effectively and quickly in 2021! While we can't promise 2021 will be "the best year yet", this program will definitely give you the tools to set good intentions, stay motivated and purge all the toxicity that 2020 threw at us over 12 long months. Open a new chapter in 2021 with energy, mental clarity and positivity by joining our month-long Detox Program at an introductory price! Call one of our clinics below for more information or to schedule your next appointment!

Temptations abound during the holiday season! Chocolates, popcorn, candy and desserts seem to be staring you in the face everywhere you turn and can derail you from your weight loss goals. Dr. Pacholec has compiled a list of some of the best ways to ward off temptation and stick to your goals during the holiday season. Read below for more tips on how to lose weight successfully before the new year! 

1. Limit Portion Sizes: If you are going to indulge in some merry cocktails and treats over the holidays, know your limits! Grab a small appetizer size plate and don't overfill it. Keep a food diary or use our mobile app, Pacholec MD to track your portion sizes, food choices and count calories. Set a daily limit for yourself - either by total calories to consume or set a daily limit on sweets so you have a goal. Once you hit the limit, remember to hit the brakes and save any other indulgences for the following day. 
2. Try Intermittent Fasting: Intermittent fasting is a great way to successfully lose weight and keep it off. There are many different intervals you can try and our blog post on Keto Diet and Hormones goes into great detail describing all the different methods. Setting a timeframe for eating for yourself will help to discourage any negative eating habits (like late night snacking) and help you control your food intake and help you make better food choices. Intermittent fasting is also clinically proven to assist with weight loss, improve inflammation and improve mental clarity. 
3. Drink lots of Water: Did you know that water can actually fill you up? Or at least, it can trick your brain into thinking you are full! Always carry around a reusable water bottle with you and when you see something tempting, or get the urge to snack, take a sip from your bottle instead. Watch our Weight Loss Tip videos for more advice on how drinking water can actually help you lose weight! 
4. Substitute a Protein Shake for a Meal: Using protein shakes and functional foods in place of traditional meals like breakfast or lunch can provide you with extra nutrients, protein and cut calories at the same time! We offer a range of functional food items including protein shakes at Pacholec Center for Weight Loss that are clinically proven to help you lose weight, stay fuller longer and provide you with essential vitamins and nutrients. The meal replacement supplements we offer at Pacholec Center for Weight Loss also assist with decreasing inflammation and detoxification, which means when you do indulge in some of those holiday treats, your liver will be better equipped to process them faster and not store all those extra calories as fat! Our supplements are all pharmaceutical-grade and have undergone rigorous third-party testing to ensure their quality and efficacy for burning fat and weight loss. At Pacholec Center for Weight Loss, you can purchase our meal replacement supplements either in one of our clinics in Lutz, FL or St Petersburg, FL or through our online store. 
5. Get Weekly Fat Burning Lipotropic B12 Shots: B vitamins and amino acids work synergistically to help you burn fat, detoxify your liver and help you lose weight! In conjuction with meal replacements and appetite suppressants, these shots work quickly to help you lose weight without even trying! They assist the liver, kidneys and gastrointestinal system to process and excrete food quickly so that it does not get stored as excess fat or give you a sluggish feeling after you eat. If you are not ready to cut out all the holiday treats, this is a great way to still indulge slightly without feeling guilty and continuing to lose weight. At Pacholec Center for Weight Loss, we offer a range of different strengths for these shots and they can be administered on a weekly basis. They don't hurt and will help increase energy levels, detoxify the body and assist with weight loss - no exercise required! If you are active and exercising, these injections will also help you recover faster, improve muscle tone and increase your performance. A win, win no matter what your lifestyle is like! Read more about lipotropic injections to find out if these are right for you! 

At Pacholec Center for Weight Loss, our Number One priority is to help YOU lose weight and keep it off, no matter the time of year! Call one of our offices for more information or to set up your next consultation. Dr. Pacholec and our other providers provide FREE 15-min consultations as well! Read our reviews for other patient success stories!

​What is the Keto Diet?

A ketogenic diet refers to a low-carbohydrate way of eating that encourages high-quality proteins and healthy fats. The reduction in carbohydrate intake allows the body to shift toward a metabolic state that promotes the breakdown of fats rather than sugars. The breakdown of fats results in the production of ketones and your body enters a metabolic state known as “ketosis”. In a standard American diet, 15% of caloric intake comes from proteins, 35% comes from fats and 50% comes from carbohydrates. In a ketogenic diet, 20% of caloric intake comes from proteins, 70% from fats and only 10% from carbohydrates. Research suggests that people who follow a ketogenic diet have improved mental acuity, less risk of insulin resistance, improved weight loss outcomes, increased energy and improved cardiovascular health.

What is an Alkaline Diet?

If you have been homeschooling your kids during the pandemic, the term “alkaline” may be pretty familiar! Alkalinity is a measure of the pH scale, which refers to the total hydrogen ion concentration in a solution. The more hydrogen ions available, the more acidic a solution becomes and the less hydrogen ions available, the more alkaline a solution becomes. The pH scale ranges from 1-14. A neutral pH is 7, and human blood is about 7.4, which makes it slightly alkaline. The ocean has a pH of 8.1 and the optimal pH for a pool is also 7.4, which is equivalent to human eyes and mucous membranes. Optimal soil pH for best bioavailability of nutrients is 6-7 for fruit and vegetable farming. Acidic soils with pH less than 6 have reduced calcium and magnesium and alkaline soils with pH greater than 7 may result in unavailable minerals such as iron, manganese, copper and zinc. As a result of the agricultural revolution in the last 10,000 years, our soils have become much more acidic and conventional farming techniques lead to a diet that is poor in magnesium, potassium and fiber, but rich in saturated fats, simple sugars, sodium and chloride (salt!).

While your actual blood pH shouldn’t veer off from 7.4, the types of food you eat can modify your pH in your saliva and urine. Measuring these values is a good indication of cellular health! In general, vegetables and fruits lead to a more alkaline urine pH and grains, meats, dairy, sugar, caffeine and processed foods and sodas lead to a more acidic urine pH. In fact, soda has a pH of 2.5! When you consume a majority of acidic foods, you can induce a state of “chronic low-grade acidosis” which leads to inflammation, insulin resistance, a decrease in bone density and the inability for your body to metabolize important minerals like magnesium, calcium and potassium.

Conversely, if you consume mainly alkaline-rich foods, you can benefit your overall health in a variety of ways. Research suggests that an alkaline diet favors bone growth, prevents bone loss and reduces osteoporotic fracture risk. This is of huge importance to women especially, who are at greater risk for osteoporosis as they age and as they go through menopause. Alkaline foods also increase lean muscle mass, optimizes availability of minerals such as magnesium, and reduces chronic inflammation. Magnesium is a crucial mineral that has been shown to reduce anxiety, improve sleep, reduce headaches and improve digestion. Nutrient soil depletion along with an acidic diet means that up to 80% of Americans are low in this important mineral! You can supplement with magnesium, but if your urine pH is not more alkaline, it will not become bioavailable.

If you are worried that you may be low in some of the minerals discussed here, we have a few different types of pharmaceutical-grade nutrients you can supplement with. At Pacholec Center for Weight Loss, we carry bio-available Magnesium Citrate and Magnesium Glycinate as well as a Mineral Blend (MinRex) to help you replenish your cells and achieve a more alkaline state. You can pick these supplements up in either our online store or in either of our Lutz, FL or St Petersburg, FL locations.

What is Intermittent Fasting?

Intermittent fasting refers to meal timing restrictions and while there are many types of fasting intervals that are observed, the most common and successful is the 16/8 ratio of fasting/feeding. The process of fasting activates autophagy, which allows the body to digest its own cells and tissues and removes harmful toxins, damaged proteins, and increases the production of ketone levels. When intermittent fasting is combined with the keto diet, it allows the benefits of autophagy to be achieved more efficiently.
Autophagy is achieved when the body is starved of protein and when carbohydrates are restricted, so combining keto with intermittent fasting increases efficiency and leads to faster ketosis, faster weight loss, decrease in oxidative stress and inflammation, enhanced mental acuity and more stable blood sugar levels.

For women particularly, intermittent fasting works best with a 15/9 or 16/8 window. This means that you should fast for 15 or 16 hours between dinner and breakfast (7pm-10am) and then eat two healthy keto-alkaline meals with a protein shake or light meal in the 8 or 9 hour feeding window. We have a variety of pharmaceutical-grade protein meal replacement shakes that are keto-friendly, so ask your practitioner for more information at your next visit or browse our online store!

If you have never tried intermittent fasting before, start slow! You can start with a  12/12 window and work your way up to 15/9 or 16/8. The most difficult issue with intermittent fasting is going to be changing your existing habits, such as eating comfort foods, late night binging, snacking between meals or eating a carb-heavy breakfast early in the morning. Give yourself time to adjust and set goals to achieve. If you feel like you are craving a late-night snack, try some hot water with lemon or herbal tea. Hot drinks also give us a sense of comfort and can trick your brain into feeling like you have been satiated.

There is an overwhelming amount of research on how intermittent fasting is beneficial, especially for women! Health benefits include reduced breast cancer risk, reduced risk for menstrual problems, assistance managing PCOS symptoms, reduction in body weight, improved reproductive health in early adulthood, improved mental health during menopausal transition, decreased risk of insulin resistance and cardiovascular disease, as well as reduced symptoms of anxiety, depression and stress levels.

How does the Keto-Alklaine Diet combined with Intermittent Fasting Work?

If you are struggling with weight loss, menopause, insulin resistance, brain fog or other hormonal imbalances, this may be the diet for you! Our practitioners will work with you to make sure you are adhering to the keto-alkaline diet and intermittent fasting properly and eating appropriate foods. You will begin a ketogenic plan to consume at least 70% of your caloric intake from healthy, alkaline fats found in dark, leafy greens, vegetables, nuts and seeds. 20% of your caloric intake should come from high-quality, non-processed organic or free-range beef, poultry or fish. Eating pounds of bacon will not provide you the results you are looking for here! Our physician supervised ketogenic program provides a comprehensive nutritional guide with individualized recommendations from our providers to help you stay on track.
 
 
Why is it best suited for menopausal women?

Unfortunately, one of the side effects of menopause and hormonal shifts is weight gain, specifically abdominal visceral fat (i.e. that stubborn belly fat which never seems to go away no matter how much you diet and exercise), which is also the most difficult to get rid of! Too much weight gain can also exacerbate menopausal symptoms, like mood swings, sleep problems, decrease in lean muscle mass, and increase in hot flashes. It may also lead to insulin resistance, which increases your risk for heart disease, dementia and diabetes. Getting older is so much fun! While it may feel like all of this is out of your control and many traditional doctors will just tell you it’s the consequence of aging, don’t get disheartened! Our practitioners at Pacholec Center for Weight Loss are specifically trained to help women overcome hormonal imbalances, lose weight and achieve a life full of energy and good health! Our practitioners will first work with women to achieve optimal hormonal balance through bio-identical hormone replacement therapy (BHRT). Once your hormones are on the right track, the weight may start falling off on its own, or you may need an extra dietary push in the right direction. Our practitioners will work with you to help you overcome stubborn weight loss by incorporating the keto-alkaline diet and intermittent fasting. As discussed above, there is a plethora of research on how well this approach works, especially for women! Call either of our Lutz, FL or St Petersburg, FL locations for more information and to start your journey towards better health today!

Pharmaceutical-Grade Keto Diet Supplements Recommended by Dr. Pacholec, Ms. DeNeve and Dr. Williams:

Metagenics Ketogenic Shake (Chocolate or Vanilla): 20g of fat, 5g of MCT per serving + 25 essential vitamins and minerals. You can add additional fats to your shake by blending avocado, almond butter, peanut butter, chia seeds or shredded coconut for extra flavor and fat. 

Designs for Health KTO-360 Powder (Vanilla): 16g of total fat, 16 g of protein from collagen peptides and only 3 g net carbs. This meal replacement shake features collagen peptides and fats from avocado oil powder, grass fed butter powder and the medium chain triglyceride caprylic acid (C8).

Designs for Health KTO-ElectroPure: this unflavored liquid can be added to your drink of choice to help combat “keto fatigue” by replenishing your body with important electrolytes including 75 mg magnesium and 300 mg chloride sourced from ionic trace minerals, 150 mg sodium (from seawater), and 150 mg potassium (as potassium chloride). Workout enthusiasts will also benefit from using this liquid after a workout to replenish their cells!

Designs for Health KTO-C8 100: 100% pure caprylic acid sourced exclusively from coconut oil. Each 1-Tbsp serving provide 14 grams of caprylic acid convenient for adding to coffee or tea, using in shakes and smoothies, or incorporating into recipes as needed. There are four main types of MCTs (C6, C8, C10 and C12) and C8 is the most efficient at increasing ketone levels and is easily digested and absorbed by the body.

Designs for Health KTO-Bar: This coconut hemp chocolate functional food bar contains 15 grams of fat, 10 grams of protein, 6 grams of fiber and only 2 net carbs, making it an ideal and convenient snack or meal replacement for anyone following a low-carb or keto diet. It’s generous fiber supply also makes it a good candidate for people following the keto-alkaline diet as well!

Metagenics Keto Soup (Savory Chicken Flavor): 14 grams of fat, 20 grams of protein, 4 grams of carbs and 3 grams of medium-chain triglycerides (MCT) per serving. The soups come in individual packets and you just add water and serve!  A quick, convenient, and easy way to stay on top of your keto diet. Try adding a tbsp of ghee or a serving of MCT Oil for extra fat intake.

Metagenics Exogenous Ketones (Berry Blast Flavor): 1 scoop of the beta-hydroxybutyrate salts mixed with water induces acute ketosis within 15-minutes!

Metagenics Phyto Moringa Powder (Berry Blast Flavor): This meal replacement shake will help you stay on top of your keto-alkaline goals! Formulated with the 70:20:10 ratio of fat, protein, and carbohydrates, it also contains grass-fed and pasture-raised collagen peptides types I and III to support skin, nails, bones, and joint health. MCTs are sourced from coconuts, organic moringa leaf extract, and an organic phytonutrient blend of 12 superfruits, greens and herbs to help you stay on track with your keto-alkaline diet.

Most of these products can be purchased on our online store and all of these products are in stock at Pacholec Center for Weight Loss locations in Lutz, FL and St. Petersburg, FL. Call one of our offices for more information or to make your next appointment!

​
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/#CR3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960941/#ref9
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/

Happy New Year to all of my wonderful patients! 2019 marked 20 years since I opened my practice in Lutz, FL; it’s hard to imagine it has been so long! Back in 1999, Central Pasco Weight Loss Center began in a shared office suite with Dr. Diana Calderone in a building that was surrounded by oaks, ferns, farms and cows. State Rd 54 certainly did not look like the sprawling metropolis it is today.

Over the past 20 years, many of you have trusted me with your care and I have truly appreciated all of your warmth and love as I have supported and guided you on your weight loss, wellness and anti-aging endeavors. There have been many special moments I have enjoyed with each of you. I have been honored to watch your children grow from babies to young adults. I have also enjoyed treating your close family members, including your brothers, sisters, parents and friends. You are each so special to me and I wanted to write this letter to make my feelings known.

For most of these past 20 years, it was just me and a small staff, but as time and technology have progressed, I have tried to keep up with the modernization as well. Fortunately, I now have a wonderful Practice Manager, Lauren Partridge (who also happens to be my amazing daughter) who has helped me catch up with the digital world. Together, we have grown the practice to include two offices across Tampa Bay, added additional practitioners, transitioned to electronic records with electronic prescribing capabilities and expanded our online presence via Instagram, Facebook and YouTube!

Many of you have also met our nurse practitioner, Lauren DeNeve, ARNP, who has been with us for the past year and a half. She specializes in functional medicine and has had many years of experience treating patients with all kinds of hormone issues, including perimenopause, menopause, and thyroid and adrenal issues. She has a special interest in Hashimoto’s thyroid disease and other autoimmune diseases as well. Her expertise in functional medicine has been a great asset to our health team and has helped many of you overcome stubborn weight loss to better meet your goals!

More recently, I have also hired a new physician for my practice, Dr. Kristen Williams, MD. She has a special interest in aesthetics and facial procedures and is very knowledgeable with pharmacology and nutrition. She has introduced MINT thread lift procedures to the practice, which have already been quite popular and successful for many of our patients! Her compassion and friendly attitude have allowed her to already build strong relationships with many of you even though she has only been with us since October 2019.

I am also excited about all the new changes coming our way for 2020. Our St Petersburg location has been growing since its inception in 2018 – we are excited to celebrate our 2-year anniversary in February! A few months ago, we began IV vitamin and nutrition therapy, which has proved to be both popular and successful for many of our patients. As an anniversary present, we will be adding on a few more formulas devised for athletic performance, recovery and energy – so stay tuned for more information and discounts regarding that! Ms. DeNeve and Dr. Williams continue to grow the aesthetics aspect of our practice and are excited to introduce a few new types of filler treatments in the coming year. We also joined Brilliant Distinctions a few months ago and are happy we have been able to offer our aesthetic patients discounts and loyalty rewards on Botox and facial filler procedures through this program.

Overall, I just want to thank each of you for all your years of love and support to me and my staff. Even if you are no longer a patient or come in only once or twice a year, I wanted you to know that I appreciate each and every one of you; you have all touched my life in different ways! Let’s all continue our pursuit of health, happiness and wellness for 2020!
​
With love, 

Our 20-Year Anniversary Sale has now finished. Please call one of our offices for more information or to set up your next appointment.

This program is a great introduction to the ketogenic diet and offers patients the tools they need in order to achieve weight loss results in a safe and effective manner. People who have tried unsuccessfully to adhere to the keto diet or who have been overwhelmed by the amount of information available online regarding the keto diet will benefit from this structured and supervised program. People who have tried other diets, exercise routines or appetite suppressants and have also been unsuccessful in achieving their weight loss goals will also benefit from this program. People who have had initial success with other types of weight loss programs, but then hit a plateau or stop losing weight, may also benefit from the structure and supervision of this program. Don't put off your dreams of a summer body any longer. The time is now to make an appointment and start a new lifestyle! 

One of the aspects of the keto diet that people find hard to adhere to is the reliance on home-cooked meals. Lucky for you, we have an information-packed nutrition and dining guide, complete with a 3-day meal plan and meal replacements for people who are on the go and don't always have time to cook in the kitchen. Our meal plan includes ketogenic shakes, soups, MCT oil and exogenous ketone salts to help you achieve ketosis within 15 MINUTES! You can purchase the meal plan package directly from our website by clicking the link below. 

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. 

Keto Diet

• Purpose: the Keto diet is probably the most popular diet trending online right now. Keto is short for "ketogenic" which refers to the state of ketosis that this diet will help drive your body into. Rather than relying on calorie counting or portion sizes, this diet actually changes the way your body uses energy, by transitioning from burning sugar, the building blocks of carbohydrate rich foods, to burning fat. When your body burns fat, it produces ketones as a by-product, and once your body produces a certain amount of ketones, your body officially goes into "ketosis". A healthy and steady state of ketosis may result in fairly quick weight loss.
• Foods to Avoid: This diet is a low-carb diet, in which nearly all carbohydrate rich foods are eliminated. On average, most people people consume between only 30-50 net grams of carbs per day to get into a steady state of ketosis. 
• Foods to Consume: The typical keto diet includes 70-80% fat, 10-20% protein and 5-10% carbohydrates. Healthy fats include avocado, olive oil, nuts and seeds and healthy proteins include grass-fed beef, pasture-raised poultry and sustainable seafood. 
• Pros for Weight Loss: Research has proven that this diet is an effective way to lose weight quickly, reduce insulin levels and inflammation and improve cognitive function, including memory and eyesight. 
• Cons for Weight Loss: There are some side effects to this diet, including constipation, due to lack of fiber-rich foods and fatigue. If you are on this diet over a long period of time, it may raise your risk of osteoporosis, kidney stones and heart disease. Due to the emphasis on fat, many people end up eating a lot of highly saturated animal fats, which are high in sodium and may lead to kidney problems. Due to the emphasis on animal protein, this diet isn’t suitable for vegetarians or vegans. Animal proteins that aren’t grass-fed or organic may also be high in sodium and include other additives that can lead to additional stress on your organs. It is best to follow this diet under close supervision of a health practitioner. 

DASH Diet

• Purpose: DASH is an acronym for "Dietary Approaches to Stop Hypertension" and is ideal for people who suffer from hypertension or high blood pressure. The sole purpose of this diet is to help eliminate the side effects of these cardiac disorders, but this diet can also help patients lose weight when they adhere to the lower calorie recommendations. 
• Foods to Avoid: Processed foods, refined sugars, saturated fats and sodium, but nothing is off-limits
• Foods to Consume: Whole foods such as fruits, vegetables, whole grains, low-fat dairy and lean protein with healthy oils, nuts, beans and peas
• Pros for Weight Loss: The DASH diet is clinically proven to help lower blood pressure, cholesterol and your risk of diabetes. You can download DASH diet plans for free online, where you can access nutrition recommendations for 1200, 1600 and 2000 calorie diets. The DASH diet is also endorsed by the National Institutes of Health, the American Heart Association and the USDA. 
• Cons for Weight Loss: This diet isn't a specific weight loss diet, but weight loss may be a benefit of following one of the lower calorie meal plans. 

Paleo Diet

• Purpose: The term "paleo" comes from the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. During this time, early humans ate primarily lean meats, fish, fruits, vegetables, nuts and seeds so followers of this diet try to stick to the nutrition of early humans and have coined the term, "eat like a caveman". The Paleo diet limits the types of foods that became available after modern farming emerged, including dairy, legumes and grains. The reasoning behind this is that the human body is genetically mismatched to the modern diet that developed as a result of farming practices, a theory known as the discordance hypothesis. Following this type of strict elimination diet may result in quick weight loss, primarily as a result of cutting out processed foods.
• Foods to Avoid: grains, dairy, legumes, refined sugars, sodium, potatoes and processed foods in general
• Foods to Consume: fruits, vegetables, nuts, seeds, lean meats, fish, olive oil
• Pros for Weight Loss: Clinical research suggests that this diet may result in successful weight loss since you may not feel as hungry in between meals due to the high protein and fat content. There may also be anti-inflammatory benefits to the emphasis on whole foods and lean proteins. 
• Cons for Weight Loss: This is a highly restrictive type of elimination diet that cuts out healthy foods, such as whole grains and relies heavily on animal protein. Proteins should be grass-fed, organic and sustainably sourced to decrease the amount of additives, sodium and other preservatives that are sometimes present in lower grade meats. This type of diet may not be suitable for vegetarians or vegans. 

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.

Whole 30

• Purpose: eliminate foods that may be causing allergies, inflammation, intolerances or other health issues. After 30 days on the diet, you can re-introduce food items one at a time to see if your body has any adverse reactions.
• Foods to Avoid: On this diet you should avoid refined sugars, grains, beans, dairy, soy and processed foods for 30 days.
• Foods to Consume: On this diet you should consume whole foods, such as fruits, vegetables, eggs, seafood, meat, nuts and seeds. 
• Pros for Weight Loss: This diet may help increase energy and may help you lose weight by cutting out processed foods that are generally high in fat, refined sugar and carbohydrates. This diet may also help your skin look smoother, increase your memory and help you identify foods that contribute to a sensitivity, intolerance or medical condition.
• Cons for Weight Loss: This is a very strict diet, which may be difficult to adhere to in the long term and you may find yourself slipping into old habits. This diet also requires a lot of food prep and requires a large consumption of animal protein, so it may not be suitable for vegans or vegetarians. If you are consuming animal protein, it should also be organic and grass-fed because lower-grade animal protein may be high in sodium and other additives. You may also become deficient in calcium due to eliminating dairy, so you may need to take a calcium supplement or choose a suitable alternative to dairy.

Mediterranean

• Purpose: To reduce inflammation with a well-rounded diet that mimics the cuisine of the Mediterranean countries, like Greece and Italy where rates of obesity, heart disease and other chronic health conditions is extremely low. 
• Foods to Avoid: On this diet you should avoid processed foods, limit your intake of red meat, dairy and red wine.
• Foods to Consume: On this diet you should focus on eating whole foods, like fruits and vegetables, whole grains, olive oil, spices, herbs, nuts, beans, fish and poultry
• Pros for Weight Loss: Most health experts agree that this is the healthiest diet as a long-term lifestyle adjustment and may help you lose weight. Studies show that it protects against heart disease and Alzheimer’s and it allows you to drink wine! This diet may also help prevent cancer due to the emphasis on antioxidants from fruits and vegetables.  
• Cons for Weight Loss: This diet does not state exact serving amounts per day, which may get confusing for people who are looking for stricter limits. The diet describes intake as “low”, “moderate” or “high” which is subjective and does not set restrictions for caloric intake. This diet also promotes “moderate” consumption of red wine (1-2 glasses per day), but this may not be advisable for people taking certain medications, people with elevated triglycerides or people who have pancreatitis. If you are going to drink 1-2 glasses of wine per day, it also advisable to only drink high quality wines reflective of the Mediterranean geography, as lower-grade wines have more additives and will not yield the same benefit. 

Anti-Inflammatory Diet

• Purpose: To reduce inflammation by eating specific amounts of certain foods at meal times. This diet consists of 3 meals and 2 snacks, with each plate divided into 1/3 lean protein (fish or poultry), 2/3 fruits, veggies, beans and a healthy fat (olive oil, avocados, almonds)
• Foods to Avoid: refined sugars, starchy fruits and vegetables, like white potatoes
• Foods to Consume: 40% of your meal should be carbohydrates, 30% should be lean protein (like poultry or seafood) and 30% healthy fat (like olive oil or avocados)
• Pros for Weight Loss: If you follow this diet strictly, you are likely to reduce inflammation, lose weight, increase energy and memory function.
• Cons for Weight Loss: This diet is very strict, so it may be easy to slip into old habits if you cannot follow it diligently. It also requires a lot of meal prep, so it may not be suitable for people who like to eat out often. 1/3 of your diet should also be animal protein, which doesn't make it suitable for vegans. 

(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!