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Dr. Steve
Dr. Steve, Doctor (MD)
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Experience:  Medical Doctor (MD): Board-Certified Family Doctor
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What is the best diet for someone who is slightly ...

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What is the best diet for someone who is slightly overweight, and needs to lose 30-45 pounds. The issues are this person has a very fast paced job and travels alot. So the simplier the diet, the better.   I read about Atkins, Sugar Busters, Hoodie Pills, and Gingko extracts.
Answered via Just Answer Chat.
Dr. Steve and 5 other Health Specialists are ready to help you
Customer: replied 8 years ago.
Dr Steve,

I got disconnected - and somehow it says I acceptd your answer. Can you help?

Gracey

[apologies--Live Chat just went down]

Here is info on CR diet:

http://www.optimal.org/peter/cron.htm

Since chat went down, I will keep dialoguing with you in this manner...apologies again.

Dr. Steve and 5 other Health Specialists are ready to help you
Customer: replied 8 years ago.
Do you know what this person's BMI is? How is it calculated? Do you have any links?

CR is really more a lifestyle...and refers to 'Portion Control.'

Since you say he is 'meat and potatoes man', he probably does not consume a real well-balanced diet. I recommend a balanced, 'Pyramid Diet':

http://www.annecollins.com/nutrition/balanced-diet.htm

In terms of weight loss--you say he want to lose 35-40 pounds; a 'healthy rate' of weight loss is: 1 pound/week; so, it may take 35-40 weeks--but that's ok; gradual weight loss is healthier/safer than 'crash diets'.

[I'll send more in a minute]

His BMI is:

33.9

Normal, healthy range is 19-25 range.

Link, to calculate:

http://www.nhlbisupport.com/bmi/

Customer: replied 8 years ago.
What kinds of foods does he need to avoid and cut out completely?

Based on the data you gave:

His Daily Caloric Requirement is:

3010 calories per day [if his weight is currently STABLE, then this is about how many calories he's eating daily]

To lose 1 pound/week, he needs to REDUCE his intake to:

2510 cals/day [while maintaining SAME level of exercise and activities]

IF he can consistently do this for 35-40 weeks, then he will lose about 35-40 pounds.

In terms of foods:

He should reduce the Meats, and the Potatoes [less red meat; less potatoes, starch, carbs]; and substitute with MORE:

  • Fish
  • Vegetables [green, leafy]
  • Fiber/grains
  • Fruits

link: http://www.mayoclinic.com/health/high-fiber-foods/NU00582

Customer: replied 8 years ago.
Is there a good book or list of good foods/bad foods for this diet?

PS - how do I give you a bonus for being so helpful?

Here's a list of 8 great books [link]:

http://nutrition.about.com/od/bookreviews/tp/selfhelpnutri.htm [from about.com]

I especially recommend:

  • 'F-Factor Diet' [about high fiber] and
  • 'Fill Up, Not Out'
Customer: replied 8 years ago.
Ok, last questions, I need to find out how he can eat at restaurants due to his schedule? How much can he exercise without over doing it? And what type of exercise are best for dieting?

Again--my post above about Calorie Reduction is KEY:

IF he can limit his calories to about 2400-2500 cals/day [while keeping up with same or more exercise], he will be able to lose:

1 pound/week [this is the 'magic number' I tell my clients to shoot for]

But many are not knowledgeable in HOW to count calories--it will really help if he can meet with a Nutritionist [Registered Dietician], who can teach him how to do it.

Link:

http://www.thecaloriecounter.com/ [good link will teach you both how to get STARTED, in terms of counting cals]

Answers [to your last post]:

1. With his frequent travels--it's almost impossible to avoid 'eating out'. The KEYS are 'Which restaurants' [try more salad places, like 'FreshChoice', and fewer steak or fast-food places]; and 'What to order from menu?' [again--more salads, grains, cooked veggies, fish].

2. Exercise level--he is doing enough, in my opinion; he need not increase the amount; and he is doing strenuous 'aerobic activities', which is terrific; I don't think he needs to change exercise routine.

link:

http://www.clevelandclinic.org/heartcenter/pub/guide/prevention/exercise/bestaerob_egan.htm

 

Customer: replied 8 years ago.
Ok, last questions, I need to find out how he can eat at restaurants due to his schedule? How much can he exercise without over doing it? And what type of exercise are best for dieting?
Customer: replied 8 years ago.
Excellent - thank you!

In fact--if he has Cycling classes [1 hour] seven days/wk, I would say that's too much; cutting back to about 4-5 days would be a good idea; then perhaps brisk walk or swimming the other days [to give his knees/hips some break].

Again--I apologize for the 'Chat Engager' going down on us--but I think we managed ok with this delayed chat format...thanks for your patience.

Do you have a final Q. for me?

Dr Steve

Dr. Steve and 5 other Health Specialists are ready to help you
Customer: replied 8 years ago.
No - but thank you! Have a good day - I have lots of reading to do!

My pleasure....thanks again for your patience with our technical glitches.

Best wishes on the NEW diet and weight loss!

Dr. Steve

Customer: replied 8 years ago.
thanks!
.
Dr. Steve and 5 other Health Specialists are ready to help you