In an attempt to help people lose excess weight once and for all, the Dr. Oz Show was all about getting the most common weight loss questions answered in Dr. Oz’s “Your Toughest Weight Loss Questions” segment of the show. Dr. Oz invited Dr. Adrienne Youdim of Cedars-Sinal Weight Loss Center, Registered Dietitian Leslie Bonci, and Dr. Evelyn Minaya to the show to help answer questions.
The Blood Type Diet
The first topic was whether or not there was anything to the Blood Type Diet. Dr. Oz explained that type “O” blood is the most common and the oldest blood type. He said the thought is that since it’s the oldest blood type, people with type “O” blood should eat the oldest foods which mainly consist of protein including poultry, lean meat and fish. Although Dr. Oz didn’t mention them, there were also greens on the sample plates along with the protein. Since we had no agriculture and no grains to eat in early history, grains should be very limited in the diet.
Dr. Adrienne Youdim of Cedars-Sinal Weight Loss Center said there is no evidence that your blood type affects your compatibility with foods or your ability to lose weight. She said while there is nothing actually wrong with the diet, she considered it too restrictive.
Dr. Oz went on the explain that Type A blood type was an agrarian blood type, meaning that one would need to eat a diet consisting of mainly soy protein, grains and organic vegetables.
He said people with Type B blood were descended from Nomadic peoples and would need to eat a diet of low-fat dairy and to avoid wheat and lentils. Leslie Bonci said that with the availability of foods we now have, she believes that people have to find something they can stick with. Dr. Oz said that it might make sense that our ancestors diets are better for us, but we can’t prove it. He suggested eating lean protein, lots of vegetables, whole grain and low-fat dairy to take one naturally in the right direction for weight loss.
How to stop emotional eating?
The second question was how to stop emotional eating. Ms. Bonci suggested we still eat what comforts us but to think about the quantity we intake for damage control. She also said to pick one type of food, whether it be salty, spicy or crunchy and only eating it when we feel the need for emotional eating.
How many calories do you need to eat in a day to lose weight?
This was the third question. Dr. Oz said it is a question he hears all the time. Dr. Youdim said it essentially depends on your metabolism, height and weight. She said for women that generally means a calorie intake of 1200 or possibly up to 1600 calories a day.
Dr. Oz said that www.doctoroz.com has a calorie calculator as part of the “Move it and Lose It” one can use to calculate how many calories they should be eating while trying to diet.
How can one lose fat without losing muscle?
This was the fourth question. Dr. Youdim said the often fad diets have you lose weight quite quickly, but you are also at a risk of losing muscle mass. She said when you lose lean mass, your metabolism actually drops, so you lose weight less quickly. She recommended exercise and strength training to keep from losing muscle mass. She also recommended 70-80 grams of protein intake per day. Ms. Bonci said that protein needs to be a part of every single plate and not just eaten all at one meal.
How to control problem snacking?
The fifth question was how to control problem snacking. Ms. Bonci suggested making a snack a mini-meal, where you have more than one thing on the plate that would require a utensil as it would help slow you down. She said it will help one feel fuller and do less of the mindless munching. Dr. Oz said he loved the idea and to get rid of the snacks and just eat a small meal.
Why do we crave sugar so much?
Why do we crave sugar so much was the sixth quesiton. Ms. Bonci said we crave sugar because it gives up pleasure, but most of the time we don’t think about the amount we are eating. Dr. Oz suggested what works for him which is having a few pieces of a candy treat and then drinking a glass of water to wash the sugary taste from your mouth. He believes the taste just makes you want to eat more.
Why is it so hard to lose weight after menopause?
The seventh question concerned why it’s so hard to lose weight after menopause. Dr. Youdim said that this is a common problem and women often need to boost their exercise levels and decrease the amount or types of food they eat after menopause. Ms. Bonci suggested using an 8″ plate and having foods that involve more chewing, with the largest portion being vegetables, a smaller portion of lean protein and the smallest portion being whole grains. She said one need to have protein in the morning and with every meal each day. Dr. Oz mentioned that breakfast needs to be eaten within the first hour of waking in the morning.
How to lose belly fat?
Dr. Oz said the tenth question, how to lose belly fat was the biggest one of all. Dr. Minaya said it is normal to develop a fat pack during pregnancy and that there is all the time in the world to lose it. She said the emotional part of being a new mother can also increase fat around the stomach, buttocks and thighs due to an increase in cortisol. She said that an increase in stress causes an increase in weight throughout your life.
Dr. Oz explained that organ fat or visceral fat that forms around the organs causes high blood pressure, diabetes and osteoporosis. Dr. Youdim said a good rule of thumb to help reduce belly fat is 30 minutes of exercise 5 times per week and lowering caloric intake.
Dr. Oz demonstrated 2 simple exercise that he said can help and even be done during commercials. Getting on his hands and knees on the floor, he called them the cat and dog poses. For the cat pose, he said to lift your stomach up and suck your belly button towards your spine while holding your head down, and then to hold the pose for a breath of 4, then relax and raise your head back up for a count of 4. He said if it was too easy, to do it with your knees raised slightly off the floor.
The dog pose was the same, except for adding a wag to the tail. The tail wag consisted of raising one foot while leaving your foot on the ground, and turning your head toward your foot and then repeating it with the other foot and turning your head to look at the other side. He said to do that for 30 seconds on each side. Dr. Oz said to do the cat and dog exercises together for a nice little workout in 2-3 minute increments.
The eleventh question was about what foods contribute to belly fat and what foods reduce belly fat. Ms. Bonci said the first thing one needs to do is think about the beverages they drink as a source of calories. She also said there are a lot of calories and alcohol and that it makes you hungry. She also said eating sugar makes you want to eat more.
She said to have plenty of colors on the plate and add more fiber to the diet, have lean meats and low-fat dairy and to even add beans. She also said to add good fats, but not a whole bag of almonds, just a few at a time.
Dr. Oz said to avoid packaged foods, partially hydrogenated oils and enriched flour. To reduce belly fat, he said to eat more avocados, whole grains and to drink green tea as they help burn fat. Dr. Oz said if you don’t like them the way they are to spice them up so you will. He said if you don’t like it, you won’t eat it.
Healthy individuals should start by cutting 500-1,000 calories from their daily caloric intake to jump start their weight loss regime. You can do so by following a sensible meal plan that includes Naturade Total Soy:
Sample Meal Plan:
Breakfast: Mix 36 g (2 scoops) Naturade Total Soy with 8 oz. cold water or your favorite beverage of choice
Snack: 1 cup low fat yogurt with fruit
Lunch: Mix 36 g (2 scoops) Naturade Total Soy with 8 oz. cold water or your favorite beverage of choice, plus 1/2 banana or 1/2 cup of your favorite fruit
Snack: 1 cup raw vegetables, like carrots or celery 2 tbsp protein, such as hummus or peanut butter
Dinner: 2-4 oz lean meat or fish, 1/2 cup steamed vegetables, 1 starch (such as 1 oz slice whole wheat bread or 1/2 cup cooked potatoes or 1/3 cup cooked rice)
Be sure to drink at least eight 8 oz. glasses of water per day and get 30-60 minutes of exercise at least 4 days per week.
The key to success starts by making modifications to your diet to ensure you are eating right. Start by cutting out foods that add unnecessary and hollow calories to your diet, and increasing consumption of Soy Protein and Fiber. This is easier to do than you may think when you follow the Naturade Total Soy 4 Easy Steps® plan.
Body weight is one of the most basic issues of human life. Self-esteem, acceptance among peers– and perhaps lifelong success or failure—are, unfortunately, all tied to our physical appearance. Medically speaking, not all overweight people are obese. Obesity is defined as weight that exceeds 15 percent of normal weight for height and body type. “Morbid” obesity exceeds 20 percent of optimum weight. An obese or overweight person is at high risk for a number of serious health problems, including heart disease, high blood pressure, stroke, varicose veins, dementia, psychological stress, depression, osteoarthritis, high cholesterol, and diabetes. The detrimental health effects of obesity are more than just a matter of weighing too much. Body composition–the amount of fat in the body compared to the amount of lean muscle–is also important. Body mass index (BMI) is associated with overall mortality.
Soy Isoflavones are a dietary supplement derived from soybeans containing phytoestrogens. These weak estrogens are chemically similar in structure to naturally produced estrogen hormones. Isoflavones are found in soy foods both with and without a sugar molecule attached. The two primary isoflavones in soybeans are daidzein and genistein and their respective glucosides, genistein and daidzein. Soy foods typically contain more genistein than daidzein, although this ratio varies among the different soy products. In cultures where soy products are consumed in abundance, women’s health problems, certain cancers, and cardiovascular disease are reported to be less prevalent.
A double-blinded controlled trial was performed to determine the effect of soy supplementation on abdominal fat, glucose metabolism and circulating inflammatory markers. Researchers recruited 39 obese postmenopausal women to take a soy supplement which contained 20 grams of soy protein and 160 milligrams of soy isoflavones or a casein placebo without isoflavones. Thirty-three women completed the study and were analyzed at baseline and at 3 months. The results were women given soy supplementation experienced a 7.5 percent reduction in abdominal fat, compared to 9 percent more abdominal fat in the placebo group. No differences were observed between the two groups for glucose metabolism, C-reactive protein, tumor necrosis factor-alpha, leptin or adiponectin. The authors of this study also reported that Caucasians primarily lost visceral fat (fat surrounding the organs in the abdominal cavity) while African Americans primarily lost total body fat. In conclusion, soy supplementation was found to reduce abdominal fat in obese postmenopausal women.1
Source: American Journal of Obstetrics Gynecology
1 Christie DR, Grant J, Darnell BE, et al. Metabolic effects of soy supplementation in postmenopausal Caucasian and African American women: a randomized, placebo-controlled trial. Am J Obstet Gynecol. 2010.
Did you know you can quickly bake a brownie with Naturade® Total Soy? Mix 2 scoops of chocolate powder, 1/4 cup water in small bowl, bake in microwave oven about 2 minutes. Add a tsp. sugar free caramel topping and YUM – a chocolate caramel brownie for 165 calories.