Some tips on weight management

What diet should I choose?

There is no one diet right for everyone. One diet might work great for your friend but doesn’t work at all for you.

If your current diet isn’t working for weight loss, change it!

For most people, ‘fad’ diets are ok to try, but often not practical for the long term.

It is important to pick an eating plan that fits in with your life and is easy to follow. In other words, something that you can follow lifelong.

Any plan that promotes accountability is also important. This would be anything that more mindful about what you are eating. This could include commercial diet plans (e.g., Weight Watchers has you count points), tracking calories with apps, or even preplanning meals.

Studies show that people who keep their weight off continue to monitor their food intake in some way.

Whatever eating plan you pick, protein is important.

Protein helps build muscle mass which helps make you a more efficient calorie burner.

It also triggers gut hormones that promote feeling full and being more satisfied. One of the hormones it triggers is the same hormone that is increased with Wegovy ™or Ozempic ™.

Higher protein diets typically improve energy levels as well *.

Typically, protein requires pre- planning which helps with accountability.

Protein doesn’t have to come only from animal sources. Look up high protein food sources and you’ll find many foods like quinoa or Greek yogurt are high in protein.

You should aim for ~ 30 grams of protein per meal or ~ 100 grams per day.

*J Obes Metab Syndr. 2020 Sep 30; 29(3): 166–173.

Published online 2020 Jul 23. doi: 10.7570/jomes20028