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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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How To Lose Weight?

I am a woman, 54 yrs, 1,60 cm.74 kg, need to lose weight coz of high blood pressure, high trigglycrides, colestrol. started taking one pill of via ananas with the daily medicaments. Started gaining weight, and feel very uncomfortable in the afternoon due to indigestion. Can you help me by giving me directions as how to use via ananas and if it is ok to take it with other medication
Thu, 23 Feb 2017
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General & Family Physician 's  Response
Hello! Thank you for writing. There is no better way to reduce weight as a healthy lifestyle exercise: walk a long walk for 40-50 min a day. And eat a high protein diet. Take 0,8g/ kg/day proteins.It's important that we all eat enough protein each day. If you know about how much protein you need, this list will help you figure out which foods will help you achieve that goal, including plant and animal sources of protein.

Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams before cooking. Fish has slightly less than beef or poultry.
Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein
Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Energy balance .
The basic components of energy balance include energy intake, energy expenditure, and energy storage.1 Body weight can change only when energy intake is not equal to energy expenditure over a given period of time. Humans take in energy in the form of protein, carbohydrate, fat, and alcohol. Humans expend energy through resting metabolic rate (RMR), which is the amount of energy necessary to fuel the body at rest; the thermic effect of food, which is the energy cost of absorbing and metabolizing food consumed; and the energy expended through physical activity. RMR is proportional to body mass, particularly the amount of fat-free mass. The thermic effect of food is proportional to the total food consumed and, in a typical mixed diet, makes up 8% to 10% of total energy ingested. The energy expended through physical activity, the most variable component of energy expenditure, consists of the amount of physical activity performed multiplied by the energy cost of that activity. When energy intake exceeds energy expenditure, a state of positive energy balance occurs, and the consequence is an increase in body mass, of which 60% to 80% is usually body fat.2 Conversely, when energy expenditure exceeds energy intake, a state of negative energy balance ensues, and the consequence is a loss of body mass (again with 60%–80% from body fat). Any genetic or environmental factor that affects body weight must act through 1 or more component of energy balance.
Best regards.
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How To Lose Weight?

Hello! Thank you for writing. There is no better way to reduce weight as a healthy lifestyle exercise: walk a long walk for 40-50 min a day. And eat a high protein diet. Take 0,8g/ kg/day proteins.It s important that we all eat enough protein each day. If you know about how much protein you need, this list will help you figure out which foods will help you achieve that goal, including plant and animal sources of protein. Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams before cooking. Fish has slightly less than beef or poultry. Chicken Chicken breast, 3.5 oz - 30 grams protein Chicken thigh – 10 grams (for average size) Drumstick – 11 grams Wing – 6 grams Chicken meat, cooked, 4 oz – 35 grams Fish Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce Tuna, 6 oz can - 40 grams of protein Pork Pork chop, average - 22 grams protein Pork loin or tenderloin, 4 oz – 29 grams Ham, 3 oz serving – 19 grams Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams Bacon, 1 slice – 3 grams Canadian-style bacon (back bacon), slice – 5 – 6 grams Eggs and Dairy Egg, large - 6 grams protein Milk, 1 cup - 8 grams Cottage cheese, ½ cup - 15 grams Yogurt, 1 cup – usually 8-12 grams, check label Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz Hard cheeses (Parmesan) – 10 grams per oz Beans (including soy) Tofu, ½ cup 20 grams protein Tofu, 1 oz, 2.3 grams Soy milk, 1 cup - 6 -10 grams Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans Soy beans, ½ cup cooked – 14 grams protein Split peas, ½ cup cooked – 8 grams Nuts and Seeds Peanut butter, 2 Tablespoons - 8 grams protein Almonds, ¼ cup – 8 grams Peanuts, ¼ cup – 9 grams Cashews, ¼ cup – 5 grams Pecans, ¼ cup – 2.5 grams Sunflower seeds, ¼ cup – 6 grams Pumpkin seeds, ¼ cup – 8 grams Flax seeds – ¼ cup – 8 grams Energy balance . The basic components of energy balance include energy intake, energy expenditure, and energy storage.1 Body weight can change only when energy intake is not equal to energy expenditure over a given period of time. Humans take in energy in the form of protein, carbohydrate, fat, and alcohol. Humans expend energy through resting metabolic rate (RMR), which is the amount of energy necessary to fuel the body at rest; the thermic effect of food, which is the energy cost of absorbing and metabolizing food consumed; and the energy expended through physical activity. RMR is proportional to body mass, particularly the amount of fat-free mass. The thermic effect of food is proportional to the total food consumed and, in a typical mixed diet, makes up 8% to 10% of total energy ingested. The energy expended through physical activity, the most variable component of energy expenditure, consists of the amount of physical activity performed multiplied by the energy cost of that activity. When energy intake exceeds energy expenditure, a state of positive energy balance occurs, and the consequence is an increase in body mass, of which 60% to 80% is usually body fat.2 Conversely, when energy expenditure exceeds energy intake, a state of negative energy balance ensues, and the consequence is a loss of body mass (again with 60%–80% from body fat). Any genetic or environmental factor that affects body weight must act through 1 or more component of energy balance. Best regards.