Lean to Wellness Overview
Calculating Your Specific Nutritional Needs
Your nutritional needs will change as you lose weight. Your regular assessments will be similar to the one you initially had with Trilogy Medical Centers where we take some of the following measurements to determine if you’re on track with goals.
- BMI (Body Mass Index)
- Fat % (Body Fat Percentage)
- FFM (Fat Free Mass)
- BMR (Basal Metabolic Rate)
- TBW (Total Body Water)
- Girth Measurements
- Blood Pressure
- Blood Oxygenation
- Weight and Fat Loss Calculations
Because your nutritional needs will change as you lose weight, our professional staff will provide you with a new menu plan to keep you on track towards your weight loss goals. We will also provide you with any therapeutic injections and recommendations for supplements you may need. On the following page, you will find a form that we use to determine your calculated nutritional needs. Our staff will provide you with a completed version during each assessment.
Calculating Daily Calories
To determine your daily nutritional needs for weight loss, we first need to determine your calorie needs. Therefore, we multiply your BMR with your activity factor. Once we know how many calories you need to maintain your weight, we then subtract enough calories to ensure you will lose weight. A safe amount will be determined by one of our professional staff – usually between 500 to 1,000 calories. The sum will then determine your calorie needs for weight loss, and we will provide you with a meal plan based upon that total.
Calculating Daily Calories
1.2 = Sedentary (little to no exercise; desk job) 1.375 = Lightly Active (sports 1-3 days per week) 1.55 = Moderately Active (3-5 days per week) 1.725 = Very Active (6-7 days per week) 1.9 = Extremely Active (2x day exercise; physical job)
Calculating Water Needs
You will need to drink at least half your body weight in water each day. If you are very active, you may need even more. To determine how much water you need, please see the calculations below.
Cups of Water Needed Daily
_______ Ounces of Water ÷ 8 = ________ Cups 4 cups = 1 quart 4 quarts = 1 gallon
Listening to Your Body
One of the biggest contributors to weight gain and health problems include food allergies and sensitivities. Therefore, we want you to listen carefully to your body for any signs or symptoms. If you feel slightly ill in any wayafter eating a particular food, you most likely have some intolerance to that food. Symptoms may include bloating, indigestion, stomach ache, urinary problems, headache, nasal congestion, swelled tongue, cold sores or fever blisters, skin rash or hives, inflammation, joint or muscle pain, and fatigue. If you have any of these symptoms, eliminate the food for two weeks. Thereafter, include the food into your meal plan again and see if it produces the same symptoms. If the same symptoms are portrayed, discontinue eating that food for good as your body just doesn’t like it. You may use our Food Sensitivities Chart on the next page to record your findings. We also recommend that you reintroduce one food at a time. This will help you determine which food you are having trouble with if the case should arise. Leave three to four days between new foods as sensitivities usually arise within this amount of time. Common food allergies include dairy, wheat, gluten, corn, soy, and peanuts. Shellfish and eggs tend to be a problem in one percent or less of the population. Therefore, you may want to eliminate these foods to see if your symptoms improve. Though you may really like a particular food that you have a sensitivity to, it’s best to eliminate it for good to keep a healthy metabolism. Remember, that your metabolism is you and you are healthy when your metabolism is balanced.
Food Sensitivities Chart
Reintroduce only one new food at a time. Ingest it twice in the same day and then wait for two to three days to see if you have a reaction. Check any symptoms that you may have on this chart. Pay special attention to digestion, bowel function, and energy levels. If you have symptoms that aren’t included on this chart, please note that as well. You may copy this form for more added foods in the future. You may also use the blank spaces for symptoms not listed.
Detox Your Kitchen & Gather Supplies
There’s a fundamental law of human nutrition that states, “If a food is in your possession or located in your residence, you will eventually eat it.” This law is true for most people. Whether you plan to or not – whether you want to or not – you’ll eventually eat it. Therefore, it’s important that you understand this law f human nutrition and remove all foods that are not part of your healthy eating plan. After all, you wish to be healthy and lean. Therefore, we need to get rid of the stuff that’s been wreaking havoc on your weight and health. No temptations allowed!
“If a food is in your possession or located in your residence, you will eventually eat it.”
- Digital kitchen scale that can measure ounces and grams.
- Measuring cups and measuring spoons.
- Mixing spoons, spatulas, vegetable peeler, garlic press, and scissors.
- Can opener and strainer.
- Chopping, cutting, and steak knives.
- Food processor, blender, or smoothie machine.
- Toaster oven.
- Stove top or electric skillet.
- Gas or charcoal grill.
- Broiler pan.
- Baking dishes.
- Canning jars (for homemade salsas, dressings, marinades, and rubs).
- Sealable bags (for storing portioned meats or other foods).
- Mixing bowls.
- Microwavable containers with lids (PCB free).
Stocking Your Kitchen with Living Foods
Your metabolism is important to life. After all, your metabolism is you. That’s right! Your metabolism is how your body does what it needs to do. Trillions of cells make up your body, and these cells are damaged and destroyed each day by wear and tear. Thankfully, your metabolism knows how to repair and regenerate these cells. It is responsible for creating new antibodies, enzymes, neurotransmitters, hormones, other cellular chemicals, and energy to help you perform.
Protein Helps You Lose Weight
Protein is a very important nutritional building block for your body. It keeps your blood’s pH levels balanced, maintains proper hormone levels, and regulates proper fluid balance. In times of dieting, it preserves muscle and isan energy source when no carbohydrates are available. Your immune system relies on protein for proper functioning. Protein is also very beneficial for weight loss:
- Boosts Metabolic Rate. Protein is thermogenic and will help you heal your metabolism. It also burns at least twice as many calories as carbohydrates and fats, which provides you with great fat loss.
- Increases Glucagon. Protein increases glucagon which is a hormone that helps you fight the effects of insulin. Unregulated insulin levels will wreak havoc on your body leading to potentially severe health problems. Glucagon also helps you lose body fat.
- Regulates Growth Hormone. Eating enough protein ensures your body is getting all the amino acids it needs. Amino acids are the building blocks to making growth hormones. If you don’t get enough growth hormones, your metabolism slows down which can lead to lower bone density, muscle loss, and a number of other physiological and mental issues.
- Increases IGF-1. Protein increases IGF-1 which is an anabolic hormone that increases muscle growth. Higher IGF-1 spares your muscles while dieting. Ladies – no worries! You only have a fraction of testosterone compared to men, so you won’t get big and bulky from eating protein.
- Preserves Muscle Mass. Eating protein keeps your body in an anabolic – building up – state. If you don’t get enough protein, your muscles can deteriorate. Since muscle tissue helps you burn body fat, protein is important.
- Heals Metabolism & Boosts Energy. Many animal protein sources provide a rich volume of B vitamins (especially B12 and B6) which help provide you with energy, heal your metabolism, and lose weight.
Protein Exchange List
When possible, opt for grass-fed, free-range, organic, or wild-caught. To help you with the exchange process, one ounce of raw meat, poultry, fish, and seafood equates to approximately seven grams of protein. Check food packages for protein serving sizes for plant foods.
Beef (lean) Bison Deer / Venison Elk Pork Tenderloin Veal
Egg Whites Chicken Turkey
Anchovies Halibut Herring Lobster Mackerel Sablefish Salmon Sardines Swordfish Trout Tuna Whitefish
Caviar Clams Lobster Mollusks Mussels Oysters Roe Scallops Shrimp Squid
Chlorella Hemp Hearts Hemp Seeds Spirulina
Vegetables & Fruits Heal and Boost Metabolism
If you’re not fond of vegetables and fruits, you’re going to start loving them! They provide your body with a plethora of nutrients and antioxidants that you just can’t get from other food types. By consuming a diet high in vegetables, you are lowering your risk for chronic conditions such as type 2 diabetes, heart disease, and cancer. On our plan, you’ll find simple ways to prepare your vegetables so that you can enjoy them. Vegetables and fruits will make up most of your carbohydrate intake to expedite boosting your metabolism to help you lose weight. Find out how they can help your weight loss goals:
- Fewer calories provide weight loss. Because vegetables and fruits are lower in calories, you can eat more and stay satiated longer than if you were eating foods higher in calories.
- Increased water and fiber provide fullness. Vegetables and fruits have a high water and fiber content. The impact of water adds weight to these foods without increasing calories. Plus, fiber helps you lose weight.
- Fiber eliminates waste. Fiber in vegetables and fruits provide healthy bowel function as it keeps food moving through your digestive tract. This encourages quicker elimination which boosts your overall gut health and reduces fat and cholesterol in your bloodstream.
- Fiber is indigestible. Your body cannot digest or absorb fiber. Therefore, the calories you get from the fiber in vegetables and fruits are not processed.
- Blood sugar is stabilized. Vegetables, and fruits in the right serving sizes, have a low glycemic index which help sustain blood sugar levels and insulin concentrations. This enhances satiety, energy, and body composition.
- Vitamin C. While vegetables and fruits have a plethora of vitamins, many have a rich source of Vitamin C which helps to heal your metabolism.
It’s important to get 10 servings of vegetables and fruits each day. If you think that’s a lot, it’s not as bad as you think. In the following lists, you’ll see that a serving size is so small that you can possibly include more each day. Even with the small serving sizes, you’ll be glad to know that each is packed with nutrients – vitamins, minerals, and phytonutrients – that will help protect your body from destruction.
Vegetables Exchange List
Fruits Exchange List
Whole Grains & Legumes Provide Energy
You’ve probably heard that whole grains like wheat and oats are healthy. However, not all whole grains are created equal. In fact, some whole grains actually digest as quickly as sugar-filled candy bars, if not quicker. Recent studies have proven that even wheat is not as complex as it was once thought to be. Therefore, you want to stay away from any carbs that raise blood sugar extensively and increase the risk of inflammatory responses. This includes tubers (potatoes), oats, and gluten-filled grains like wheat, barley, and rye. Because starchy carbs – even in their natural state – are loaded with calories, it’s best to keep them at a minimum for health and weight management. Though research shows that whole grains protect against heart disease, other studies have shown that whole grains contribute to insulin sensitivity and Type 2 Diabetes. This is especially true when eaten in excess. For those who are sedentary and overweight, starchy carbs (especially the refined types) are likely to cause metabolic damage and stored fat when overeaten.
Starchy Carbohydrates Exchange List
Healthy Fats are Important for Fat Loss
Contrary to what you’ve been told about dietary fat in the past, it is not your enemy. In fact, your body requires and depends on fatty acids. So, forget about the fad diets of the past, and eat more natural foods containing them – especially Omega-3 fatty acids. This powerful nutrient will detoxify and heal your body so that you can lose weight.
- Natural dietary fats are an important source of energy as they help:
- balance your hormones
- promote a healthy immune system
- keep inflammation low
In fact, they are important to every single cell in your body. If your cell membranes are full of unhealthy gunky fat, nutrients cannot pass through to truly detoxify. Omega-3 fatty acids will help knock out the bad fat and toxins from your body and heal your metabolism. Omega-3s can also convert into compounds much more potent than the actual fatty acids – 10,000 times more potent. These compounds help bring inflammatory responses in the body to an end. Research has shown that Omega-3 fatty acids can heal and prevent many diseases such as heart disease, high cholesterol, high blood pressure, diabetes, cancer, rheumatoid arthritis, osteoporosis, macular degeneration, Alzheimer’s, and mental illness. It has even been proven to reduce body fat when combined with a healthy diet of lean proteins, vegetables, and fruits. Below is a list of healthy fat foods for our Lean to Wellness program. It includes all three fats (saturated, polyunsaturated, and monounsaturated). They are all important for your health. The bad fats (hydrogenated and trans) are not on this list as they are man-made fats that have been chemically altered. They are the reason why good fats got a bad reputation. They were created to preserve prepackaged and processed foods. We recommend you to include good fats, which are natural and healthy, in your diet for optimal health. The healthy fat exchange list can be found on the next page, but please keep in mind that cold-water fish is also a great source of Omega-3. Include salmon, tuna, mackerel, halibut, herring, and sardines in your diet. Scallops and shrimp are also great sources.
Water & Beverages Flush Toxins
If you’ve been drinking caffeinated and sugar-filled beverages, it’s time to stop if you want to heal your body. Sodas and fruit juices contain quite a bit of calories from refined sugar that raise your blood sugar levels. And, opting for zero-calorie sodas can actually be worse for your health and weight. While you may think you’re doing yourself a favor by reaching for the lesser of two evils, sugar-free sodas are processed with chemically ladened and addictive substances like high fructose corn syrup and aspartame. These chemicals alter your metabolism in such a way that can make you sick and fat. Research has even shown that the additives used in soda are 10 times more addictive than in cocaine! Whether it’s sugar or sugar-free, they both are dangerous to your metabolism and weight. The best thing you can do is get rid of them, so we are providing you with some options to dress up your water. Our healthy beverage recipes are yummy and very refreshing. Additionally, we’re allowing green and herbal teas (see more below).
We want you to consume water as your main beverage choice as it helps facilitate every metabolic process in your body. Water is so essential to your body that you need at least half your body weight in ounces per day – and sometimes more if you are very active. Why so much water? Your body is actually made up of nearly 60 percent of your total body weight. That’s a lot of water, so you want to make sure you’re replenishing what makes up your body. Water benefits you in variously important ways: carries nutrient and oxygen to your cells protects organs, moistens mucous membranes, and lubricates joints regulates body temperature helps the kidneys and liver by flushing out waste products helps prevent constipation If you’re sticking to our meal plans but find large fluctuations in your weight, you may not be drinking enough water. Increase your intake and see if it helps. Otherwise, you may need to lower your sodium.
What NOT to Eat
With the Lean to Wellness program, you will be healing your metabolism to help you lose weight. Therefore, you will need to avoid the following foods as they are all known to cause allergies, sensitivities, and inflammation in much of the population. Again, you need to eliminate any foods that may promote a negative physical response.
Prepping Foods Simply
Now you know what good foods are for your metabolism and weight loss. If you’ve cleaned out your refrigerator and stocked up on our recommended foods already, you are ready for a great week of healthy meals! We realize that was the simple part and know that not everyone is a great chef. In fact, some don’t even know how to cook. With the hustle and bustle of modern living, most people just don’t have much time to spend in the kitchen. But, it’s okay. We’ve got you covered and are providing some simple techniques to get you going.
Marinade & Grill Meats
Season, marinade, and grill your meats for simplicity. Grilling is the easiest and quickest method to cook a large amount and saves time for the rest of the week. However, if you do have time to cook each day, you can still season, marinade, and store your meats in the refrigerator or freezer for your allotted meal times to cook fresh. Grilling usually takes less than 15 minutes, depending on the thickness of the meat. Fish usually takes less time at 3 to 4 minutes on each side. While research is ongoing about meats cooked with high heat causing DNA damage and cancer due to something called heterocyclic amines or HCA, it’s best to side with caution. There are several ways to reduce your cancer risk while enjoying the easiest method of cooking:
- Use leaner cuts of meats as they will prevent dripping fat from causing flare-ups that deposit carcinogens onto the meat.
- Apply marinades to your meat prior to grilling as studies have proven that HCA formation decreases by 96 percent with marinades.
- Flip meats frequently to reduce carcinogens that may arise.
- Cut thinner pieces of meat to shorten cooking time.
- Reduce the heat and cook on slightly lower temperatures to reduce HCA formation.
Stir-Fry Your Meats & Vegetables Together
Season and marinade your meats. Chop all your veggies. Turn your electric or large stovetop skillet on to medium-high heat. When the skillet is hot, add some coconut oil to cook your meats and veggies in. Add your meats and cook until well done. Remove the meat from the skillet and set aside while you cook your vegetables in the same skillet. When veggies are nearly tender (to your liking), add meats back in. Stir together and serve. Prep time takes less than 10 minutes, while cooking takes another 10 minutes. Total time is less than driving through a fast food restaurant!
Baking Your Meats
Baking your meats may take a little longer than grilling or stir-frying; however, it is still a healthy cooking option. You may need to allot 30 to 60 minutes between prepping and cooking, depending on the type of meat you use. While there are several recipes for baking poultry, you can simply add your chicken or turkey breasts to a baking dish and cover with low-sodium broth, a little sea salt, and black pepper. Then bake for 25 to 30 minutes. So simple and delicious! Always check your meats for d
Chop Vegetables & Store
Chop your vegetables and put each into separate containers or zip-lock bags within the refrigerator. When you’re ready to eat, pull out what you need. Veggies only last a few days after being chopped. Therefore, you may want to only prep enough for three to four days at a time.
Fresh vegetables can be baked or boiled. Baking does take the longest, but it does preserve the most. Several recipes can be found online. Just be sure the ingredients are on your meal plan. The simplest recipe is just adding coconut, olive, or flaxseed oil to the vegetables along with a little sea salt and black pepper. If you don’t like a specific vegetable, coconut oil can zap it into something delicious every time!
Prepping Side Salads
Salads don’t have to be complicated. Just pick out your base which should be a nutrient dense green like spinach, Romaine, or spring mix. Add three different types of vegetables and your dressing. Olive oil and flaxseed oils are great choices and can be mixed with apple cider vinegar and your favorite spices to make a tasty salad.
Whole Grains & Legumes
Whole grains and legumes (i.e., rice, quinoa, and amaranth) usually require more time to cook than any other food category. Cook and store in the refrigerator, and warm when you are ready to eat. Whole grains may last up to a week but no more.
If you work or are on the run a lot, you may want to portion out your foods into small containers to take with you. If the foods need refrigeration, keep them in a thermos-type lunchbox or in the refrigerator at your place of work until you are ready to eat. Nuts, veggies, and protein powder supplements can be portioned out easily ahead of time.
Flavoring Your Food
Healthy foods don’t need to be bland and boring! In fact, they can actually taste sinful with the right spice rubs and meats. We recommend the following so that you can yummy up your meats and fish. You may also find recipes in the designated areas of this guide. Spice Rubs Spices and herbs have more disease-fighting antioxidants than most vegetables and fruits. They can be mixed and stored in airtight containers and kept in your pantry. Preparation time is minimal at approximately five minutes, and each recipe should last for several meals. Marinades Mix all recipe ingredients for marinades in airtight jars and keep in the refrigerator. Marinade your meats overnight for a few hours for best taste. This allows the flavors to soak into the meats. We’ll share more with our Lean to Wellness program that includes steak and pork marinades, but don’t be afraid to create some of your own.
Putting It All Together
We realize you may have questions after reviewing our nutrition guide. Therefore, you’ll find some of the most popular questions we receive with answers below. If you still have questions, please feel free to ask one of our nutritionists or other professional staff.
Q: What if I don’t like a food on the meal plan?
Q: Do I have to exercise with this plan?
Q: What should I do if I don’t feel good?
Q: What if I mess up and cheat?
Q: May I continue the Lean to Wellness program after I’ve reached my weight loss goals?
Q: How do I know which supplements are right for me after the Lean to Wellness program?
Maintaining Your Weight
Congratulations! You’ve reached your goal of weight loss and better health. So, where do you go from here? After all, we don’t want you to fall back into your old habits that led to your weight gain in the first place. Because there are many forces that can lead to rapid weight gain, this is a very criticaltime in your weight loss journey. Statistics show that 65 percent or more dieters regain their pre-dieting weight within two years. While reasons vary amongst those who have regained their body fat, the biggest obstacle is due to emotional issues and food cravings that were not dealt with during the weight loss period. addition, many don’t have a good support system at home. Successful weight loss is considered when you have maintained your goal weight for two years or longer. We at Trilogy Medical Centers will provide you with the tools to maintain your weight loss. We help you deal with old triggers, bad habits, and any other barrier you may face. After all, permanent weight loss requires support both physically and emotionally. Our Lean to Wellness maintenance program will help you keep the weight loss you worked so hard for. We have a two-phase plan designed to transition you into a more normal pattern of eating with your new healthy lifestyle.
Maintenance Phase 1
During our Lean to Wellness program, you learned what foods are healthy options to help you lose weight. The good news is that these same healthy foods are the ones that will keep you at your maintenance weight and living healthy for a lifetime. Our staff will readjust your meal plan so that you don’t lose too much weight. After weight loss, the first few months will be a time of trial and error when it comes to nutrition. Every other week, you will increase your calorie intake by 100-150 calories until you’ve reached your sweet spot for maintenance. This will allow your body time to adjust to the new calorie intake without weight gain rebound. We will support you through bi-weekly visits that will also help you stay accountable. This phase will last approximately 8 weeks, and you can expect the following:
- You will visit our office every two weeks for assessment and be given a new meal plan based on your metabolic rate, activity level, and current eating patterns. Our nutritionists will answers any questions or concerns you may have.
- Our plan will teach you how to add additional calories and the right foods for maintaining your weight and staying healthy. This plan also includes education through our classes, blogs, and recipes.
- Our professional staff will provide you with an immediate action plan should you experience “rebound” weight gain, including rebound after elimination of appetite suppressants. Our action plan may include re-evaluating your meal plan or food journal, as well as adding supplements to help you transition off of appetite suppressants.
- We will continue to address any health problems such as food allergies, gastrointestinal problems, hormonal imbalances, diabetes, or cardiac issues. Whatever health problem you may have, we are here to help. Lab work will also be provided if necessary for better assessment.
Maintenance Phase 2
Phase 2 of Maintenance is designed to keep you on track. You will begin this phase in month 3 and continue with follow-up visits once per month. Support during this time will help you continue to adjust to the physical and emotional changes that occur with weight loss. This phase will be ongoing until you are ready to finish (mutually determined by our professional staff and you). Each visit will consist of a clinical and supplement reassessment. Adjustments and action plans will be made if necessary.