How to lose weight according to my Naturopathic Dr.

pcastagner

I had an appointment with my Naturopath yesterday. Here is how she recommended changing things up for me on a 1600-1800 "Net Calories" diet: I am 46, 5'7", weigh 140 lbs with a goal of getting into the 132-135 lb. range.

-Combine 30% Protein to 25% carbs. Eating mostly protein, with a lot of fruits and veg, with a very small portion of grains per meal would be ideal.
-Since I like to exercise a lot, she said do 5 Cardio/Weight lifting days, mixed with 2 yoga/stretch class days a week. The yoga days, allow my body to repair itself and avoid injuries.
-Continue to burn 1600-1800 calories a day with the exercise, but cut back my intake to 1300-1400 calories a day.
-Eat 400 calories at breakfast, 500 at lunch and 500 at dinner .
-NO Snacks, except a little turkey or chicken before bed.
-But if you must have a snack, a Lara Bar is a great one.
-Specifically, she recommended upping the protein and reducing the grains. For example, cut out the granola, it has too much sugar. Another example, she suggested 5 crackers, not 10. Instead, eat more Shrimp, Cheese, or other proteins.
-She was not too crazy about my whole nut intake, as she said I wouldn't feel satisfied, because they take a long time to digest. Instead, she recommended nut butter (like natural Peanut or Almond Butter) because they are already partially digested. This will fill me up during the meal.
-Eat beans and lentils
-My sugar intake was a little high, but she said the sugar intake does not matter, as long as it is coming from healthy foods, such as fruits, and not refined sugar.
-agreed with the MFP target of 2500 mg of Sodium.
-upped the fiber from MFP recommended 13.8 g to 25 g.

She said doing this regimen, I will loose a lb. about every week and half, and it is very likely to stay off, once I get into maintenance mode. I hope some of these tips will help you. Do you have any thoughts about it?

I often see these two things together:

" .... not working ..."

and

"...working out five days a week..."



WAY too much exercise my dear. It's taken me the better part of a year to learn that more rest beats more workouts, even if you run the same net cals. I don't know why. Maybe it's in the numbers, maybe it's something else.


DROP the cardio to once a week, just enough not to get totally deconditioned. do compound lifts 3 times a week. Rest. Run a deficit. Done.

IronSmasher

Not sure if the OP will get that, they've not been active this year.

Or last year.

_Zardoz_

Why do people insist on making it do dam complicated. Eat at a deficit and you'll lose weight it's that simple.

pcastagner

Not sure if the OP will get that, they've not been active this year.

Or last year.

you see, there are a bunch of other people that often join a discussion, and the OP becomes less relevant. crazy!