Joseph Aiello, D.O.
Mari jo Hanson, P.A.



San Diego Center for Integrative Medicine

619 670-8028

Weight Loss                                                                              Email office





Dedicated to your Health and Well Being TM





  

We are now offering the Ideal Protein and HCG weight loss programs for Medical Weight Loss.

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Free weight loss lecture
Click here for dates and times
Public welcome
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Maintenance Diet

“Eat Like a Caveman”

or a Cavewoman or a Caveperson

The goal with the maintenance diet is to eat enough food to feel full but not so many calories as to gain weight.  Therefore, we have coined the Phrase “Eat Like a Caveman”.  We use this term because we want people to eat food as close to the ground as possible and with as few steps of processing as possible like a caveman might have. 

For example, cavemen did not have fryers or ovens.  They did not have hydrogenated fat or high fructose corn syrup.  Without these things, cavemen could not have the white, fluffy, baked and fried foods that make up huge parts of peoples’ diets.  In fact, cavemen had very colorful diets and this is what we try to encourage our patients to do.  They are to eat fruits, vegetables, nuts and berries.  They then consume some type of protein with their meals, as well.   What happens to most people is that when they stop consuming as much starch and fats and start replacing it with less processed food, their bodies begin to ask for less of it and over time they find that they want less and less of the processed food.  They begin to not find donuts, candy, store cakes and cookies and other high starch and fat food very appealing.  They consume the colorful diet and get a multitude of antioxidants and fiber.  They become fuller quicker and don’t feel the need to consume as many calories.  They also get the essential nutrients their bodies need with smaller calorie consumption.


Specific Diet Recommendations

Fats

There are good fats and bad fats.  They can be broken down by general categories of natural occurring and modified.  The natural occurring fats are available in foods and meats.  Your body also makes them.  In fact, your body makes all of the fats you need except for 2.  These 2 are called the Essential Fatty acids.  They are the Omega 3 and 6 fats that are found in fish oil. 

Modified fats: So how did modified or “bad” fats come to be created.  Before the 19th century all fat was derived from natural sources.  However, in the food industry and at home, these fats would become rancid and spoil in a short time.  They are liquid fats like the oils used cook such as olive oil and canola oil.  The food industry then discovered a process to make the fats thicker and more stable at room temperature.  This process was hydrogenation.  Hydrogenation made the food it was processed with more stable and preserved but there was a price to pay. 

The price to pay: The price to pay has to do with the physiology of the cell.  Fat molecules have a head and a tail.  Natural fats(non modified) have a crooked tail.  These fats make up the cell wall.  The cell wall is the outer part of a cell which holds the insides in.  It is like the outside wall of a house.  The cell wall needs to have a certain integrity to keep the cell healthy and protect it against oxidative free radical molecules.  These free radicals are harmful to the function of the cell.  The problem with hydrogenation is it straightens the tail of the fat molecule.  This allows the fats to line up flat which makes them more stable at room temperature but when they are inserted into the cell wall, they cause a defect.  And like a house with holes in the walls, all kinds of unwanted things can get in.  This defect disrupts the integrity of the cell wall and allows damaging chemicals into the cell. 


Here are some pictures of natural fat on the left and hydrogenated fat on the right courtesy of Wikipedia.

 

Would you rather have liquid or sludge in your arteries?  The hydrogenated fats are thicker at room temperature.  The natural fats are thinner at room temperature.  What would you rather have in your arteries?  The idea of eating cold water fish is that these fish have a lot of Omega 3 and 6 fats to keep the blood from freezing.  It keeps their blood thin and is good for the humans as well.   The foods you eat that contain hydrogenated fats have the sludge in them.  It is not good for you.

What to throw out: You need to go through your shelves and throw out the foods that contain any hydrogenated fats.  You need to look in the ingredients.  Some of the foods are peanut butter, most bakery goods, and even pancake mixes.  Sometimes you can look in the food label under trans fats.  This is the category where the hydrogenated fats have to be identified.  But it is not accurate.  The FDA allows the food manufacturers to put a certain percent of hydrogenated fats in the food and not label it trans fat.  That is why you must look in the ingredients.

Why hydrogenated fats make people fatter: Your body requires you to eat a certain amount of essential fatty acids every day.  They are essential for immune system function, hormone production, and brain function.  When you don’t get enough of the essential fats in your diet you have problems in these areas and don’t feel well.  Now let’s say your body requires 100 units of essential fats in a day.  It will need to get those 100 units through diet and your body will require you to eat whatever it takes to get them.  If you eat fat foods that have only 20 units of essential fats per serving and the rest is “bad” fats then you will eat 5 servings of that food to get your 100 units of essential fats.  Unfortunately, in the process of eating the 5 servings, you have also eaten a lot of unnecessary fats to get the 100 units of essential fats.  This is why it is important to eat more foods with essential fats or supplement with Omega 3 and 6.

What to eat: Basically, avoid any foods with hydrogenated fats or trans fats.  You can supplement with Flax seed oil, Borage oil, or Fish oil daily.  When cooking, use canola oil, olive oil, or even butter.  Try to eat more cold water fish, chicken, nuts and dark green vegetables, such as spinach and kale.

High Fructose Corn Syrup

High fructose corn syrup is toxic to the liver.  In the liver it bypasses normal metabolism and creates a much higher level of triglycerides which can lead to fatty liver.  High fructose corn syrup is now used as the sweetener for many of the foods and drinks that we consume.  It is very prudent to avoid consuming high fructose corn syrup.  You must watch all the labels that are on the foods to make sure that they are absent of high fructose corn syrup.  The largest culprit for high fructose corn syrup is the sodas that we consume and any sweetened drinks, such as, sweet iced tea or lemonade.  Please avoid these drinks.

 


Mind-Body Aspect

 

When you look in the mirror, do you see a thin body?

When you eat your meals, do you think “This food is fattening” or do you just experience the food for its taste and assume your body will do with the food what it needs.

It is very important that you mentally visualize your body as thinner and that you accept all the food you eat as nutritious and sustaining, not fattening.  This is a critical part of the weight loss program.  You need to mentally set your goal weight and write it down.  This is why we have people state a goal weight when they start the program.  It is not meant to be something you beat yourself with daily, but a gentle reminder of what you are working toward.  When you mentally focus your thoughts on a goal you want to achieve and feel yourself achieving it and see yourself achieving it, your body will respond and suddenly you will find you are eating more healthy and not craving or desiring the foods you don’t need.  This is very important.


 

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