Our weight loss patients come to us on high doses of Semaglutide or Tirzepatide from other clinics because they haven't been advised on lifestyle and diet changes in conjunction with injections. We work with our weight loss patients to help craft healthy, enjoyable eating habits that keep them full and not bored with food options. Here are some #healthy eating habits from our on-site health guru, Dr Julie Ratino:
"I generally try to eat 4 or 5 times a day as I find this is best for fueling my body. I prioritize protein in my meals and snacks which is crucial for preventing muscle loss, especially past the age of 30. Eggs, turkey and lean proteins are great to keep you full throughout the day!
It is not only about cutting calories when working to be "calorie deficit" for weight loss. You
need to focus on the nutrients in your food including fiber, protein and healthy fats. This will
provide your body with energy, keep blood sugar levels steady and help prevent overeating at
the end of the day.
I make sure my meals and snacks always contain all 3 components: proteins, fats and
carbohydrates. It's also good to practice “one carb at a time” -- meaning including only one
carb-heavy food with each meal or snack.
Most of the time, I cook my own food. This allows me to control the ingredients and portion
sizes. I eat a lot of one-ingredient foods such as eggs, tuna, dark leafy greens, whole grains,
nuts and berries. When grocery shopping, I fill up my cart with one-ingredient items. If the
packaging contains a long list of ingredients or ingredients I don't recognize-- then it goes
back on the shelf.
Changing your food habits takes baby steps. Go in your pantry and look at the items you have.. if a package or can has more than 4 ingredients listed on the label, it's probably not something that you need to be feeding your family. My clients are surprised when I tell them, if you plan meals ahead of your week, you'll end up spending a lot less on groceries because you don't have to waste food and throw things away. Make a list of your family "favorites" and see where you can add some leafy greens, add a vegetable into your pan or simply have "raw" fruits and veggies available throughout a meal! You'd be shocked to see how much your kids actually love raw veggies and fruit if you make it available to them.
One of my favorite snacks is unsweetened, full fat Greek yogurt with walnuts, berries and
cacao nibs. The yogurt acts as a good source of protein and healthy fat that increases the good bacteria in your gut. Fruit, oats or low-sugar granola are good carbohydrate options, too, if you want to bulk up your yogurt! Nuts are an excellent source of healthy fats that have so many benefits for your brain, energy, sleep and gut!
For most people, healthy snacking only happens when it is convenient and pre-planned. When you are hungry but don't have any nutritious options prepped and ready to eat, it is much easier to choose unhealthy, quick options like chips or ultra-processed snack bars. I always set aside some time on the weekend to prep food for quick meals and healthy snack options throughout the week."
If you're looking to get back on track with your health, reach out to Dr Julie to fine tune your health, athletic performance and longevity! Call us (682) 233-6131
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