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Dr. Andrew Rynne
Dr. Andrew Rynne

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Suggest an ideal diet plan for weight loss

Answered by
Kathy Shattler

Dietitian & Nutritionist

Practicing since :1985

Answered : 882 Questions

Posted on Tue, 7 Jun 2016 in Diet Plans
Question: My weight
I'm/I've gain 20lbs in the last 10 months. I eat healthy (fruit, veggies, salads, i dont drink pop, i drink 80 oz of water a day, i dont go out to eat, sone protein shakes, ive tried every weight lose/herbal product out there). Is there something out there that i can get to help me i have a weddinf this summer (dress already bought). My thyroid is good. Please jelp me .
Answered by Kathy Shattler 3 hours later
Brief Answer:
Good morning

Detailed Answer:
Yes there is hope for you! How much time do you have before the wedding? I like to promote weight loss for life, not to fit into a dress, but I know how important this is to you.

Congratulations on your wedding. Lets get to work and see what we can do. Eating a balanced diet is not the key to losing weight. Achieving a calorie deficit is, expend more calories than you eat.

What exercises can you do? Listen carefully as these instructions must be followed carefully. Take 6 oz of clear, strongly brewed, clear green tea and drink 4 x per day on empty stomach, once before you exercise. Walk briskly 30 minutes every day after a breakfast that contains some form of lean protein, low carbohydrate. Start every day off like this. If you can't go out because of weather, have an indoor exercise tape to use.

Eat 3-5 small meals, no bigger than size of palm each time. No sugar, no juice, limit fruit to 1 fresh fruit per day, no noodles, 2 slices of "lite" bread limit per day, 4oz. oatmeal or other hot cereal and boiled egg are allowed. Lots of salads. Make your own dressings using virgin olive oil and a seasoning packet (low sodium) or your own herbs. You need approximately 45-60 gms protein (need ht/wt to tell you more precisely). When eating a salad, for example, put the dressing on the side and dip your fork in the dressing and then eat the salad. It gives you flavor without as many calories.

Try to stay away from processed foods and read labels. Please try to stay away from sodium/salt. Limit yourself to 2300 mg sodium which is 1 tsp sodium chloride so we can flush your water weight out. Watermelons are great for getting rid of excess water in the body (edema).

Look for a good hypoallergenic multi-vitamin to take with breakfast in the morning as you will be low in nutrients while trying to lose weight.

Never eat before going to bed and remember -alcohol has calories as well!

Stay away from all sugar substitutes except for stevia or you may gain weight.

Essentially, take a look at what you are eating now and cut portion sizes in half, eat fewer carbohydrates and do a thought exercise for me. What changed in your life when you started putting on the weight? You just woke up one day and gained weight? What was the trigger? Can you recall? It may be important to remember and resolve the trigger point to stop and reverse to weight gain.

Is there anything else you can tell me that I can help you with? What other things have you tried that haven't worked and why? Height? Weight? If you have tried everything, do you know about calories? How many you burn? Do you want to know more about this or just general ways you can lose weight?What time do you get up? Go to bed? Exercise? Who cooks? Do you work? What about added fats, oils? Sugars, honeys, syrups? Specific questions?

The real key is the exercise combined with eating small, low carbohydrate, higher protein meals with regular and consistent consumption of green tea, low fat milk products (2 cups per day). I would like to see your metabolism up. Green tea will help.

In addition, barring diabetes or any chronic illness, practice intermittant fasting once per week where you drink only green tea, water and `for breakfast yogurt with active probiotics and then at noon another yogurt with active probiotics and 3 hours before bed have 1 piece of fresh fruit

Please write back and tell me how you feel about what I am telling you, please provide any helpful information to help me help you further.

Awaiting your reply. XXXXXXX Shattler, MS,RDN
Above answer was peer-reviewed by : Dr. Prasad
Follow up: Kathy Shattler 2 days later
We have until July.. I can do any exercise I don't like burpee's. I get up every morning at 6:30 and get my kids and I ready for school and work. I usually drink water in the am when I am getting ready and grab some sort of fruit when I leave to eat for breakfast on the way; so walking afterwards doesn't work for me. I go to bed between 8:30-10:00. With the green tea does it have to be plain or can I drink the green tea with mango? I don't eat pasta or breads. I don't go out to eat if I do I sub fries for salad and I don't eat the bun if I order something with one. I don't drink alcohol, I drink 60-80 oz of water a day no pop I'm a herbal distributor so I eat healthy. I used to do the shakes but it seems like I gain weight rather than loose it so I don't take them anymore; I just sell it. I do the cooking at home. My weight is 150 and Height 5'4" I used to weigh 127 a year ago and would like to get back there. I refuse to spend a bunch of money on new clothes. I am very self conscious about my weight I always have been. I have 3 children so I'm definitely not just sitting around. I do crave chocolate at night. The salad dressing that I use is made from Greek yogurt can I still use this or do what you told me.

I have tried everything out their from every diet pill, protein shakes, natural remedies. Even drank apple cider viniger for a day or so but I couldn't take it anymore. I haven't done drinking the tea 4x a day and I will try that, but what happens if it doesn't work? Can you prescribe me something for a short while? I seem to get to the 140 mark and plateau from there.

I will wait for your reply; thank you for your time.


Answered by Kathy Shattler 6 minutes later
Brief Answer:
Welcome, I pre-prepared this

Detailed Answer:
I am signed into a web meeting, so lucky I had this pulled together for you:

Second Response:
I started on a plan for you before hearing back from you as I have so much to go over with you in such a small amount of time. I can’t even send you a meal guideline as I do not know what country you are from.
I will fine tune after hearing from you:
Diet: High Protein, low saturated/ 0 Trans/ remainder mono and omega 3 fats. Carbohydrates should be low for speedier weight loss (for every gram of carbohydrate/glycogen your body stores, 3 grams of water is stored with it). Let us get some water weight off. After all, we have a wedding dress to fit into! Look up high glycemic carbohydrates and keep them to a minimum, please.
Calories should be no higher than 1200 per day for six days and then we will follow the modified fast I will outline for you. A 1200 calorie diet will allow you to have two low-fat milk servings, 5 ounces of lean meat, 3 servings of fat, 4-5 servings of carbohydrate, 2 fruit servings ( no juice at all), 1 starch vegetable and all the non-starch vegetables you want. To find what a serving size is google the XXXXXXX Diabetes Food Exchange List or Weight Watchers Food Lists. The above is approximate only.
On your modified fast day, get up, drink your morning green tea prepared properly. Buy high quality caffeinated tea (caffeine and catechins in tea work together to increase metabolism, metabolize fat and block carbohydrate absorption). After about 20 minutes take your multivitamin pill as iron will interact with green tea. Don’t take the two together, ever. Take your yogurt with active probiotics about 20 minutes later and ½ banana or other fresh fruit. Keep drinking water all day, your usual amount. For lunch have another probiotic yogurt and ½ fresh fruit. Take your 1,000 IU Vitamin D3 pill. D3, not 2 or anything else. You may get tested to make sure you are deficient. Otherwise, Vitamin D deficiency is a pandemic, supplementation won’t hurt and it helps retain your muscle mass as you lose weight. Get your 4 cups of green tea in daily. You need a minimum amount of carbohydrate for your brain so eat what I laid out on your fast day, can’t have a foggy brain bride!
Another Tip: For green tea to work at its best, combine it with 2 g quercetin, Fish Oil (increases bioavailability) and drink the caffeinated form of green tea which means you can’t drink it too late at night. Also, if you drink clear green tea just before exercise, one recent study states women will burn more calories.
Fiber: Keep it high along with your fluids. You may take psyllium supplement if you want, throw some in your smoothie.
Protein Supplement: Another hint, use isolated whey only for your protein supplement for best muscle gain.
Exercise: Unless contraindicated, warm up 5 minutes, cool down 5 minutes and do a brisk walk for 20-30 minutes every day progressing up the ladder with your target heart rate. Your target heart rate per minute to start with is 60% or 109 and try to work up to 70% or about 126. Have options available for bad weather, exercise tapes, etc. Add as much exercise as you feel up to! Always let your doctor know of your plans.

Other Answers: Green Tea must be plain but can be eaten with XXXXXXX unless it is just before exercise. The salad dressing can still be made the same way. We do not prescribe medications here. But try the routine I outlined for you. I think it will work. Regards, Kathy Shattler, MS,RDN

Above answer was peer-reviewed by : Dr. Naveen Kumar
Follow up: Kathy Shattler 9 hours later
Wow thats alot to take in. Lol. I live in North XXXXXXX I'm going to go through ur message more tomorrow.
Answered by Kathy Shattler 26 minutes later
Brief Answer:
It is a lot for a query situation

Detailed Answer:
Generally, a question like this should be expanded into a situation whereby ongoing trouble shooting and follow-up can occur.

Fast weight loss, such as in your case, takes diligence, some aides to help burn fat and increase thermogenesis as well as get rid of excess water weight.

No one person's situation is the same. Since you can't exercise in the morning, is there a consistent time when you can get it in?

I hope you can decipher all the information I gave you. If you work hard, you will lose that weight by July. Then your focus should be on permanent lifestyle change examining what caused you to gain the weight and not letting it happen again.

My best to you. Don't forget to close and rate the question. Regards, Kathy Shattler, MS,RDN

Above answer was peer-reviewed by : Dr. Sonia Raina

The User accepted the expert's answer

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