Thursday, February 20, 2020

Everything You Need to Know About the Protein-Sparing Modified Fast Diet

Appropriately once called the Last Chance Diet, this fasting strategy was developed in the 1970s as an alternative to traditional fasting. Unlike indiscriminate calorie restriction, PSMF is designed to prevent muscle wasting by using a very targeted approach to protein consumption and fat/carb restriction. This spares the dieter many associated health risks, including the loss of lean tissue mass that’s caused by protein and nutrient deficiencies during other fasts.

Is PSMF for Me?

PSMF is a temporary diet designed specifically for those with a BMI of 40 or more. It aims to help those who need to shed significant pounds in order to kick-start their weight loss journey, and is ideal for patients who have recently had bariatric surgery or for those who are interested in opting out of surgery with a less invasive approach. It is not recommended for people who are looking to lose a few quick pounds; ample fat storage is required for this diet to be safe as well as effective.

How Do I Get On a PSMF Diet?

Before starting any extreme approach to weight loss, it is strongly recommended that you consult your primary care provider for a physical exam that will assess your overall health. PSMF generally aims at a target calorie goal of 1,000 or lower, which is not advisable for certain patients.

If you are located in the Birmingham area here in Alabama, we strongly encourage you to come in for a free consultation! As a patient here at the clinic, you’ll start off with a proper physical examination, an EKG and routine lab work. You’ll also complete an in-depth orientation class where you’ll learn how to work the program, and receive a starter bag with two weeks’ worth of samples of our most popular meal replacements.
For information about how to start our medically supervised weight loss program located in Birmingham, AL click here.

If you're not local, you can still set yourself up for optimal success using our Health & Wellness App. The app helps you track your progress by logging important information such as calories in vs. calories out, weight, activities, sleep, water intake and more. You'll be able to connect with a coach for personalized feedback, and integrate a variety of activity trackers and scales.

How Long Does the Diet Last?

Our PSMF program is a three-phase plan that's aimed not only at helping you reach your ideal weight, but also give you the skills and knowledge to maintain your target weight for years to come. During the program, you'll be introduced to new behaviors that encourage healthy habits, which will help you reach and maintain your desired weight.

Phase 1
The first phase of the PSMF program aims to get you within five pounds of your healthy target weight. This phase consists of calorie restriction with an emphasis on protein consumption, as well as increased water intake to flush the system, and supplementation to avoid adverse health effects.

Phase 2
During the realimentation phase of PSMF, you'll begin reintroducing some foods back into your diet. This is a gradual and careful process, designed to restore full digestive functions over the course of four weeks.
At the end of this phase, you will get an individualized meal plan that will let you know just how many calories you can consume each day to maintain your weight within five pounds. It focuses on including foods you already enjoy eating and making, as well as your favorite quick and easy meal replacements. This way, you’ll be able to continue your progress with the same kind of structure and consistency you're used to, making dieting after gastric sleeve surgery (or to prevent it) easier and more effective than ever before.

Phase 3
The final phase of the protein sparing modified fasting diet should be considered ongoing maintenance. It's easy to go back to old habits and slowly lose control over time, so in order to continue to keep the weight off, it'll be critical to receive continued counseling to improve your relationship with food, get the appropriate dietary recommendations and ask for help with exercise programs.

Is the Diet Easy?

Tackling this diet alone step for step can be extremely difficult because it requires the dieter to monitor his or her calorie total and calorie breakdown extremely carefully while staying especially vigilant about replenishing vitamins and electrolytes. Fasting is also mentally taxing, and many low-calorie foods out there lack the protein content needed to sustain PSMF. Additionally, it's common for dieters who are fasting to quickly get bored of the choices they find at the local grocery store and many find it increasingly difficult to pass up their high-calorie favorites again and again.

At Bariatric Health & Wellness, it’s our number one goal to help you succeed at protein sparing modified fasting. We offer a range of tasty high-protein, low-calorie foods, and all of our meal replacements are nutritionally interchangeable so there's never any counting, guessing or weighing involved. We've taken all the guesswork and frustration out of the equation, making our protocol extremely simple and easy to follow; you'll never need to calculate calories and you'll never need to pass up the cookie aisle again because your pantry will be well-stocked.

Does the Diet Work?

Absolutely. We've personally helped 30,000+ people shed over 150,000 pounds, and that's because the scientific data backs up the PSMF approach. In one study, patients lost an average of 46 pounds or 56 percent of their excess body fat. The study also tracked other factors such as blood pressure, blood sugar and blood lipid numbers, all of which improved.

PSMF is a great follow-up for bariatric surgery, as well as a great alternative to surgery or medication. If you're ready to make a personal commitment to lifestyle changes, this program is for you.
Learn more now.

Wednesday, February 5, 2020

Vital Tips for Losing Weight & Actually Keeping It Off

Whether you're currently dreaming about, laying the plans for or already achieving weight loss, we salute you. There are many first steps to achieving your goals, and each part of the journey is significant. Improving your health is a full-body and mind experience, and a more well-rounded path will always lead you to a more well-rounded experience.
There's no doubt you already know how challenging weight loss can be. Many of us struggle for years before finding a solution that resonates with us deeply enough to create a lasting change, and this is partially due to the mindset we hold when we choose to change who we are. Fear-based proclamations such as "I'm afraid I won't see my kids grow up" or "I'll be embarrassed if I still look like this at my High School reunion" light fires that burn very hot but also very fast; they tend to give rise to exercise and/or food habits that are both lofty and difficult to sustain. These types of habits ultimately don't address underlying behaviors or inspire the right kinds of changes in the long run, leading us to concede to failure and possibly give up for good.

When it comes down to it, doing things you don't enjoy - even for a good cause - just isn't a sustainable practice. Whether it's fitting into a new dress or watching your kids get married that inspires you, if you feel like you're being robbed of something in the process, you're well on your way to burning out. Sure, you might spend a month faithfully meal prepping or hop on the treadmill a few times a week, but chances are very good that soon you'll lose interest and undo all your precious progress. This is a frustrating and disheartening experience, and many of us don't recover from it quickly or gracefully. "So", you might be asking yourself, "what's the secret?"

While there's no secret method to anything in life, you'll set yourself up for a much greater chance of success when you're motivations aren't driven by fear or negative self-talk. Instead, set positive and achievable goals for yourself and work toward them using methods you know you can actually sustain.

Setting goals for yourself is a great way to stay on track, but it's important to set the right kinds of goals for the right kinds of reasons. When setting goals, ensure they are:

Between media portrayals and our own propensity to try and outdo ourselves, it's easy to start setting goals that are simply not realistic for your age, lifestyle, body type or general needs. When setting goals, it's important to be realistic about who you are, what you need and what you're capable of achieving. Be realistic about what success will look like when you personally achieve it, because what's healthy for one person is not necessarily what's healthy for someone else.

If you set lofty goals for yourself, chances are you won't meet them. Repeatedly not meeting your goals can leave you feeling pessimistic and dejected. While we encourage you to challenge yourself, remember that if it's not fun, it's not working.

Being specific with each goal will allow you to visualize the steps you will take to achieve it. Visualization is a critical component of success as it allows you to see your accomplishments in your mind's eye. Instead of setting goals to exercise more or eat healthily, break down each goal into its components.

Each component of your goals should have measurable stepping stones. Try to avoid making your weight a central component of how you keep track of your progress. Instead, notice your energy level, your mood, how your clothes fit, how often you've recently chosen a healthier meal over an unhealthy one, how far you can walk without stopping etc.
Keep track of the milestones that are important to you in a journal or blog. Seeing how far you've come in changing your lifestyle habits will help you to stay motivated and on track.

It's important to set goals that mean something to you personally. Ask yourself what's most important to you, and then determine which goals you need to meet to get there. Tailor your strategy for a healthier life to meet your emotional goals, not just your physical ones. You're more likely to succeed when you build your new habits around positive intentions and mindful being.   

To help you stay on track, we offer a wide range of healthy but satisfying meal replacements and snack foods. Building new habits starts with small steps, so take a step in the right direction and switch from high-carb high-calorie foods to low-calorie alternatives that are filled with nutrients and protein to keep you fuller longer.