Gain Health, Lose Weight
It has happened to all of us. Someone we know would go on a diet, lose weight, and tell everyone that this was the miracle diet.
“You have to try it,” they would say. “It really works.”
Typically, a few months later, the pounds would come back. And the person would blame themselves, thinking they must have done something wrong.
It is a vicious circle that honestly, becomes hard to watch. Fad diets are rarely sustainable, and weight loss is only maintained with strict adherence to the program. Once real life rears its head, it is easy to fall off the wagon and gain weight back. (Who can eat freeze-dried meals indefinitely? Or eat almost no fruits and vegetables?)
It is an unfortunate fact in our society that weight means a lot. How we are perceived, what clothes we can wear, even our status in society. And it is a major factor in our health. It is no surprise that the number one most searched term in my Google ads for health coaching is “weight loss.” But in the field of functional medicine health, it is a term that honestly makes me crazy.
Because at the end of the day, health is the most important goal. If everything is working properly, and you are eating FOR health, then the weight should work itself out. Diet programs, with the sole goal of weight loss, can end up being detrimental to your overall health.
Here are my two cents on currently “hot” trends in weight loss:
Keto: The idea behind the Ketogenic Diet is to shift your body into ketosis, or fat-burning mode, by limiting carbs to less than 20 grams per day. Test strips can measure ketones in your urine to determine if you are in ketosis. The limits in carbs are countered by high amounts of fat and protein. This works very well for some, and is recognized for its positive effect on brain health and energy. (The brain is mostly composed of fat, so it is no surprise that it responds well to the high fat content of this diet.) The problem comes in with “dirty Keto”, i.e. eating cheeseburgers, butter, etc. Relying solely on proteins and fats leaves a gaping hole in the body’s need for other nutrients. Not to mention, many animal products are teeming with hormones, antibiotics and other undesirable toxins. Eating organic, grass-fed meat can help avoid this concern. There are also “clean Keto” options that promote healthy fats such as avocado and proteins such as nuts. Another pitfall of the Keto diet is the “Keto flu” a little-known event that often occurs a few days after going on a Keto diet. The “Keto flu” is a release of toxins into the body that can cause flu-like symptoms. It is why I always suggest a doctor be involved with a Keto diet plan.
Detox Diets or Cleanses: Detox plans rely on fasting or consuming just juice in an effort to ease the burden on your digestive system and help eliminate toxins. Many often use Detox diets as a way to reset their bodies after holidays or vacations. Like the “Keto flu” Detox diets may also lead to a release of toxins in the body. Fasting or consuming only juice may negatively affect the metabolism and blood sugar. This is another diet where a medical professional would ideally be involved to oversee any potential pitfalls.
Any program that provides food: You are going to have to learn to eat in the real world at some point. While having your “diet” food provided makes it easier to lose the weight, you will need to get off the plan eventually. And these programs do not teach you how to shop or prepare your own food for the long haul.
In functional medicine, most of the IFM (Institute of Functional Medicine) food plans are created with the intention of healing the body. They are meant to be adhered to long-term by offering a wide range of nutrients coming from a variety of sources. All of the IFM Food Plans have been created by nutritionists, and functional medicine doctors to:
Focus on whole foods
Promote clean and organic foods
Have balanced micronutrients
Have adequate quality protein and fats
Be high in fiber
Be low in simple sugars
Offer phytonutrient diversity
There are a variety of different plans to choose from, which include:
Core Food Plan: This plan provides a balance of quality proteins, fats and carbohydrates with diverse phytonutrient-rich fruits and vegetables to establish a baseline healthy eating plan for clients wishing to improve their overall health. It is ideal for clients who are generally healthy and want to improve their eating choices. This diet comes with gluten-free, vegan and vegetarian options.
Elimination Diet: The Elimination Diet is one of the cornerstones of functional medicine, in that it helps identify foods causing adverse reactions whether it be an allergies, intolerances or sensitivities. Symptoms that have failed to respond to medical interventions may resolve through an Elimination Diet. All but the most basic foods are eliminated for a varying duration of time, then slowly introduced to monitor for symptoms. The Elimination Diet is temporary and meant to help identify food triggers.
Cardiometabolic Food Plan: This plan addresses blood sugar dysfunction, insulin resistance, hypertension, metabolic syndrome and obesity. It emphasizes low-glycemic foods and dietary fiber while reducing simple sugars. It is a modified Mediterranean diet meant to reduce cravings and addictions.
Detox Food Plan: The Detox Food Plan reduces intake of common food triggers and focuses on nutritional support of detoxifying systems such as the gut, liver and kidneys. It emphasizes eating clean foods and avoiding contaminants such as plastics. The goal of this plan is to create a gut-liver axis of support, lower the burden on the immune system, promote antioxidants and promote hormone metabolism.
Mito Food Plan: This plan focused on support of the mitochondria, with an emphasis on foods that are anti-inflammatory, low-glycemic, gluten-free and low-grain with high quality fats. This plan supports the body in production of energy; promotes healthy aging; and helps to treat or prevent the development of neurological diseases. This plan mirrors a Ketogenic diet.
Anti-Candida Food Plan: This plan is meant to help reduce and eliminate candida and fungal infections in the body by limiting sugars while promoting detoxification and creating an optimal microbiome.
Low FODMAP Plan: This condition-specific plan limits fermentable foods and is ideal for those diagnosed with irritable bowel syndrome, SIBO (Small Intestinal Bacterial Overgrowth) or carbohydrate malabsorption.
Choosing the right diet is important and must be targeted to your specific needs. At your appointment, you can learn more about these plans and decide which one makes the most sense for you. All plans come with extensive support materials (guides, recipe books, etc.) to make applying it to your daily routine easier.
Because the goal is LONG-TERM HEALTH and with that, usually comes weight loss.
