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May 31, 2011

The Skinny on Weight Loss Plans

The skinny weight loss plan

Weight Loss Plans

Want to lose weight fast? Lets say, 5 days, 1 week, 2 weeks? Of the weight loss plans which should you choose?

Summer is just around the corner and that means shorts and swimsuits, no sweatshirts and warm ups to hide in now. You meant to start right after New Years but that turned into May in a blink of an eye and you’re bigger then ever. Your new gym membership was great for the first two weeks but you’re so busy. OMG! It’s May, pool parties, boats, picnics what’s a person to do?

Don’t panic, if your going to reach your goal you must understand a few simple facts. The weight didn’t go on overnight  and it won’t come off overnight. Forget the too good to be true plans, they just want your money. The only way to lose weight  long-term and in a healthy manner is to restrict certain foods and to exercise. How many times must you hear about the person that lost 20 plus pounds only to gain it all back, plus more?

Too Good to be True

We all know about these, at least we should if we are being honest. Take this pill go to sleep and wake up skinny. Eat this cookie and eat anything you want and get skinny. Drink this shake and eat normally and get skinny. Promises of  overnight weight loss with little to no work, sounds too good to be true because it is.

HCG diet has grown in popularity as the new quick weight loss sensation. When we dig a little deeper we see that it involves HCG injected under the skin daily at a cost of 1200$ a month. Oh wait, there is also the part that you only get 500 calories  a day. Weight loss makes sense but there are several studies available that demonstrate that you can skip the HCG and get the same results. These results are often short-lived and are associated with a trip back to the Doctor for another 1200$.  And on and ON.

Dr. Adkins back in the 50s came up with idea that we should just eat protein and fats and we would lose weight. His premise is built around the fact that most overweight people have insulin resistance. In theory he was right but the diet is much to restrictive and does not allow enough fresh fruits and vegetables. Most people will lose astounding amounts of weight on this program while eating large quantities of food. It fails because people can’t stick to the restrictive plan. By the end of they first month they want to make love to a biscuit. They go off the plan and continue eating large volumes of food and guess what?

You can go on and on with these schemes but to reach your goal it takes planning and discipline.

Long Term Weight Loss Plans

The long-term plan should include realistic goals and allow days to cheat ( Reward your self sounds better, cheat sounds like Arnold) so let’s say reward days once a week. You must set up an exercise program which includes resistance training and cardio.( LINK INSERT)Please see our recent article on exercise with exercise worksheets coming soon.

Low glycemic diet, which includes an induction phase of two weeks to get control of insulin. The plan should include fruits, vegetables and low-fat  protein that should be consumed 4-5 times a day in palm size servings. You will find low glycemic food directories available on multiple web sites, we will have one up here soon. During your induction phase there is no reward days and you must keep the glycemic index at or below 53. You will find the first two weeks to be the kick in the rear you were looking for. Do not stay on this induction phase it is much to restrictive and leads to long-term failure. You may, after the two weeks have 1 reward day a week and may increase glycemic index of foods up to 60.

That’s it. Sounds too easy but it works and you’ll be amazed with the results. You’ll look great in your swim suit this year and next year. If you can’t find a good glycemic index chart please drop us a note and we will get one for you.

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Dr. Joe Jacko


Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio. Read more about Dr. Joe Jacko

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