For Thos Of Us Who Are Confused On What To Eat for Weight Lo

This is what the doc had to say when I posed the below questions to him

David A. Sabgir, MD
Dr. David Andrew Sabgir, a board-certified cardiologist, founded the "Just Walk! A Walk With a Doc" program in Lewis Center, Ohio. Dr. Sabgir’s seven pillars of good health—exercise, nutrition, family, friends, education, humor, and charity—are the foundation of this physician-led, community-based walking program. "Just Walk!" has been featured in U.S. News and World Report, Cooking Light, Walk! Magazine, Travel Host, and other print, television, and radio media outlets. Dr. Sabgir received the "Columbus' Health Care Hero" award and serves on multiple advisory boards in Central Ohio. He shares his common sense, proactive approach to health care with members of our Community.Q.

What is the truth? Do I need to count calories, keep track of carbs or monitor fiber intake for weight loss?
A. When all is said and done, remember the most important mantra of weight loss: what goes in must be less than what goes out. Obviously, I'm referring to calorie count. I have not seen continued weight maintenance in my patients who eliminate all carbs. Keep carbs in your diet in moderation — we need them. Fiber is an excellent weight-loss tool and a healthy component of your diet.

Q. Should I eat only complex carbs and avoid simple carbs? And should they be eaten early in the day, as Jillian Michaels suggests?
A. The bulk of your carb intake should be complex (legumes, vegetables, breads, cereals, etc.), but many simple carbs (e.g., milk, fruits) contain important vitamins and minerals. I would favor eating carbs earlier in the day rather than later. But as one of my favorite professors says, "Don't kill it with science." In other words, don't create too many moving parts or you will get frustrated and feel that you can’t possibly follow all these rules.

Q. If I rise every day between 5 and 6 a.m., get very little exercise and go to bed at 9 to 10 p.m., which is better for me — eating every four hours (as suggested by Jillian Michaels), or eating six minimeals?
A. First and foremost, you must change the "very little exercise" part to regular exercise. For the rest of the question, I've found six minimeals to be an extremely effective weight-loss tool. This meal plan takes a little more work, but I can tell from your questions that you are motivated.

Q. With my goal being to lose weight and tone my body, should I be doing more cardio exercises, weight training or high-intensity training?
A. Both cardio and weight training are essential for weight maintenance and weight loss. High-intensity training is more for size building. Again, don't make devising an exercise program harder than it is. If you are getting very little exercise now, start simply by walking (or engaging in any exercise that will keep you coming back for more) and add some weight training one or two days a week.

Q. Can I still enjoy homemade caffeinated iced tea with stevia as a sweetener three times a week?
A. Go for it. You can find strong opinions against all the different sweeteners, natural and synthetic, if you look long enough, but I think the amount you are consuming is minimal.

Q. I have a sweet tooth — I love milk chocolate and cookies. Can I substitute fruits (grapes, oranges, bananas, grapefruit and cantaloupe) to chase the “sweet monster” away?
A. The fruits you listed provide wonderful benefits that milk chocolate om cookies can’t match. Making this single switch will have an enormous impact.
Good for you for exploring issues about how to get and stay fit. You are making tremendous changes. Stay with the program and keep it simple.