Do you recommend a weight loss supplement?
– Brian N.
Hi Brian, I’m so glad you asked my opinion! Powder supplements of actual food components (such as of protein and fibers) can be quite useful in an energy-restricted diet since reduced total food volume can limit intake of certain nutrients. A general multivitamin/mineral supplement providing 100% DRI may also be suitable. These may not directly promote weight loss in themselves but can help the body maintain a healthy status while losing weight and indirectly help by curbing appetite.
Pill supplements of other compounds are nearly the last thing I recommend for weight loss, usually after other interventions have failed. There are many downsides to using popular supplements such as fat burners, appetite suppressants, and metabolism boosters. Due to personal biochemistry, their effects on physiology (positive or negative) may be as great as that of prescription weight loss drugs. The efficacy of a supplement should be weighed against its safety. According to the National Institutes of Health*, the compounds with “possible modest effect” on weight, fat mass or waist circumference include African mango, caffeine, green coffee bean extract, green tea, carnitine, and white kidney bean. Reported side effects include various GI disturbances, headaches, difficulty sleeping, urinary tract infections, increased blood pressure, and liver damage.
* Source: https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/ Accessed 3.11.2019
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I saw this email address at LA Fitness and was hoping you could help me out with dieting which is my major downfall. I lift 3-4 times a week but am seeing no results due to my eating. I’m a very picky eater and can’t force myself to eat chicken every day. I need help!!! Please!!!
– Missy
Not knowing what you will eat, it’s difficult to provide guidance on suitable meals. Strictly speaking of protein sources – alternatives include pork tenderloin, turkey breast, fish, 7% ground beef, extra lean ground turkey, sirloin or tenderloin beef, and shellfish in nearly an equal ounce to ounce replacement for chicken. Non-flesh proteins include eggs & egg whites, low fat plain Greek yogurt, low-fat cottage cheese, legumes/beans, and lite tofu. Amounts of these equaling 3 oz. chicken vary due to volume measurements. Nuts, nut butters, and cheeses aren’t as diet-friendly since they’re higher in calories with a significant amount of fat for the same amount of protein.
If personal preference (or a strict dietary, philosophical or religious restriction) limits the variety of foods you consume then you need to experiment with textures, cooking methods and flavor combinations to increase palatable options. Some people that dislike whole peas can eat split pea soup with ham or a pea-hummus. Many vegetables can be replaced by purees or baked vegetable crisps. Did you know that temperature brings out the aroma of foods? By serving foods that are less desirable cold, the perceived flavor is muted. This works particularly well for meats and grains. If a hot chicken alfredo with fettucine, broccoli, and peppers as an entrée is overwhelming try it as cold chicken pasta salad side dish to other preferred foods.
Hopefully, with a little experimentation and substitution, you can find suitable foods for your weight loss goals. For long term success, enjoying what you eat is better than just tolerating it – you’re more likely to make permanent lifestyle changes.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I’m reaching out to ask for guidance with nutrition. I’m having a very hard time losing weight. I have small kids, so I don’t get enough sleep and I can’t change that, but I’ve been doing a 1,200-calorie diet for 6 months with no results. Can I ask for advice in a very specific diet plan, something that can be written out for me for every meal and snack? I need someone to tell me exactly what to eat. I’ve tried going lower than 1,200 calories to see if weight goes down, but it doesn’t. I do not understand why I’m not losing weight when people around me diet and lose tons of weight in just a few months.
– Melanie
While we can’t give you a specific diet plan, I can offer you some suggestions.
First, it may be that 1,200 calories are too low for you and your body is trying to conserve. Keeping up with little ones burns a lot of energy! Try estimating your calorie needs with an online calculator from a reputable source that includes age, height, weight, gender and activity level.
Second, the quality of what you eat matters more than the caloric value. Choose unprocessed whole grains and produce, lean proteins and dairy, and healthy plant fats for your meals and snacks. Avoid sugary beverages and alcohol.
Also, how and when you eat can affect your body’s response to overall calories. Chew slowly and thoroughly to allow the proper satiety cues to reach your brain. Don’t skip meals or eat late at night.
Last, you can follow an array of sample menus to craft a week’s worth for yourself. Here’s a 1,200 calorie day and 1,500 calorie day to get you started.
Don’t forget to utilize your local LA Fitness club’s Kids Klub for less than the cost of an at-home sitter so you can get in a good workout stress-free.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Welcome to the 20th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of Living Healthy, we bring back a favorite to the show, LA Fitness registered dietitian, Debbie James! We talk all about one of everyone’s guilty pleasures, fast food. It’s not a surprise to anyone that fast food is unhealthy, but yet so many still indulge in it! Why is this? What makes fast food so addictive? And is there a way to detox from it without putting your body into shock?
We answer all of these questions (and more), along with announcing the winner of our first-ever #LHP giveaway!
Stick around to the end of the episode for some truly horrible “whooshing” sound effects from Andrew and myself. We love making this content for you all and we hope you enjoy it!
Email us or hit us up on social media using the hashtag #LivingHealthyPodcast. Share what you love about us and you may get a shoutout on a future episode!
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
Begins at 0:01
LA Fitness Registered Dietitian, Debbie James, joins the show
Begins at 0:36
What is Considered “Fast Food”?
0:44
What is it Exactly About Fast Food That Makes It Unhealthy?
1:19
Why Are Fast Foods So Overly Processed?
2:14
Deli Meats vs. Packaged Meats vs. Fresh Carved – What’s Healthiest?
3:16
Flavor Enhancers and How They Influence Taste Buds
4:17
QUICK BREAK – LHP GIVEAWAY CONTEST WINNER ANNOUNCEMENT
6:22
Healthy Fast Food Options
7:01
How Does Fast Food Affect the Body and Internal Organs?
8:42
Can You Reverse the Damage Done to Your Body from Fast Food?
11:00
Can a Fast Food Detox Shock the Body?
12:13
Fast Food Fruit Smoothies – Healthy?
14:07
Is Fast Food Addictive?
16:30
Quick and Healthy Alternatives
19:44
Don’t Burst My Bubble, Debbie! Is Diet Soda Healthy?
20:37
Actionable Advice
22:20
Outro
23:40
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I’m hoping to get dietary advice for fat loss. I’m currently eating a Paleo diet with a smoothie for breakfast and salads with protein and maybe a sweet potato for lunch and dinner with no added sugar and plenty of healthy fats. This type of diet used to yield results for me, but now my weight and body fat percentage seem to stay the same no matter what I do. Any advice is much appreciated.
– Heather C.
When a successful diet approach no longer works, there might be a few possibilities as to why. Depending on how long ago your last attempt was, the age-related effects on metabolism could be slowing things down. You could be close to your ideal body weight range, so your body may be trying to hold onto its fat. It could be that while you’re adhering to the same restrictions, your portions or between-meal snacking have crept up. Also, your activity level and lifestyle may not be as they were when you got results in the past.
A person can still be micronutrient-deficient in areas on any diet1, especially if your day-to-day meal plan is repetitive. One of the pitfalls to a Paleo diet could be iodine deficiency2 which can affect metabolism (via the thyroid gland). To avoid undernutrition, rely on whole foods not packaged Paleo foods, double vegetable intake beyond salad (like calcium sources: kale, spinach, cauliflower, broccoli, collard greens, Brussel sprouts), incorporate eggs and mushrooms for vitamin D, and vary your intake daily.
You may be surprised that when you’re meeting your full nutritional needs with adequate sleep and exercise, your body responds with easier weight loss!
References:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...