The Easy Diet
Implement good food choices in your daily life
There are many diets available in our society. Unfortunately, many of the diets are difficult to follow and/or become boring. We all love to eat, but we don’t sometimes make the right choices. During many years in practice, I have developed a three-step diet that basically summarizes all diets that are currently available. This three-step diet makes it easy to remember. We only need to implement it on our day-to-day lives. This diet is important to maintain good health, and in the case of plastic surgery, to maintain and/or improve the results of the surgical procedure.
Recognize that diet is more important in losing weight than exercise. We all like to exercise to maintain cardiovascular fitness; however, if you run one mile at 7-miles-per-hour, you will only burn about 100 calories. That should tell you two things: 1) you can’t out-exercise a bad diet; 2) you now have a relative value of 100 calories.
We need to be mindful of our liquid consumption. Most people do not think about liquids when they are considering their day-to-day calorie intake. Liquids are the most common source of extra calories in the American diet. For example, you know that you cannot have a double-meat double-cheese bacon burger when you are trying to lose weight. You have the grilled chicken with lettuce and tomato. Unfortunately, you then have lemonade as your beverage, which contains 300 calories. These calories have no nutritional value. They are sugar calories. You now need to run approximately 3 miles to burn off those calories.
A second example: you’re on you way home from work, you’re tired, you want a little pick-me-up. You see Starbucks. You pull into the drive-through and you see the chocolate caramel macchiato on the marquis. You ask for the chocolate caramel macchiato with an extra shot. You drive away with 590 calories in that cup. You now need to run approximately 6 miles to burn off those calories. You know in your heart that you are not going to run the 3 miles for the lemonade and the 6 miles for the chocolate caramel macchiato. So, don’t order them! Have the diet lemonade or have the low-fat latte with only 70 calories. So, the point of step 2 — don’t add sugar and don’t add cream to your liquids.
When eating your solids, always choose the low-fat protein and the low or no-carb side. Example, you’re at a restaurant, the waiter offers you the 22-ounce ribeye. You have to say, “Thank you for that suggestion, but I will have the filet, and please don’t add any butter to it.” The waiter then asks if you would like the twice-baked potato with asiago, Gruyere, bacon and chives. You have to say, “No, I’m going to have the sautéed spinach and grilled vegetables.”
By making the right choice, you have saved yourself approximately 800 calories — 1,700 calories versus 900 calories. That means you don’t have to run 8 miles on the treadmill.
In addition, you have made a more nutritious choice. The filet is high protein with lots of iron. The vegetables are low in calories with lots of A, B-complex, and C vitamins, as well as iron and other nutrients. Now you don’t need to buy those expensive vitamins.
This can also be applied to your seafood. When ordering fish, have the blackened redfish with lemon juice. Do not add the lemon beurre blanc sauce, which is cream and butter.
If you implement these three steps, you will find that you will be able to eat plenty of food and not consume as many calories.
As a supplement, realize that you should diminish your animal fat intake and substitute that with vegetable fats. You can eat avocados and nuts to obtain the vegetable fats and to give you a feeling of fullness.