The Simple Diet: as simple as 3, 2, 5.

Posted on May 12, 2012. Filed under: Uncategorized | Tags: , , , , |

Over the last 4 months many of you have shared your experience with the Simple Diet. Nancy, I and others appreciate your comments and sharing your challenges. Let me review some of your comments. As shared recently, the most common reason for not losing weight is going off the diet. Our experience indicates that a simple deviation, like just having a ‘taste’ of ice cream can lead to big-time eating. You may think, “I’ve already blown the diet today, I might as well enjoy the day.” This sometimes is followed by, “Since this is Friday, I will restart the diet on Monday.” After a 2 pound weight gain, as recently reported, you will be sadder but wiser. So, trust me, you will do much better if you just stick to 3 shakes, 2 entrees, and 5 fruits or vegetables.

Focus on the 3. 3 shakes per day is the most important component of the Simple Diet. It is much more difficult to achieve your weight goal is you do not do 3 shakes a day. There are hundreds of shakes available and thousands of recipes that include diet soda, fruit, and other ingredients. So, there probably is a shake that you can enjoy. Shakes deliver high volume and high nutrition—both of which are important. If the volume is a problem, you can make a pudding in 2 oz. of fluid. So I encourage you to regularly get in your 3 shakes a day.

Later, Nutdoc

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The Simple Diet better than Jenny Craig or Atkins Diet

Posted on December 12, 2011. Filed under: nutrition, obesity, weight | Tags: , , , , |

The Simple Diet promotes more weight loss and better health outcomes than other nutrition approaches to weight management that are reported in the medical literature. The Simple Diet promotes twice as much weight loss as the Jenny Craig program and three times as much weight loss as the Atkins Diet over a six-month period. Research reports document the following weight losses in six months: counseling by a dietitian, 2 pounds (1); Ornish Diet, 5 pounds (2); Slim Fast, 7 pounds (3); Weight Watchers, 9 pounds (1); Atkins Diet, 11 pounds (2); Jenny Craig, 16 pounds (4); and The Simple Diet, 32 pounds (5-7) .

1.   Heshka S, Greenway F, Anderson JW et al. Self-help weight loss versus a structured commercial program after 26 weeks: a randomized controlled study. Am J Med 2000;109:282-7.

2.   Gardner CD, Kiazand A, Alhassan S et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change inweight and related risk factors among overweight premenopausal women: The A to Z weight loss study. A randomized trial. JAMA 2007;297:969-77.

3.   Heymsfield SB, van Mierlo CA, van der Knaap HC, Heo M, Frier HI. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord 2003;27:537-49.

4.   Rock CL, Pakiz B, Flatt SW, Quintana EL. Randomized trial of a multifaceted commercial weight loss program. Obesity (Silver Spring) 2007;15:939-49.

5.   Furlow EA, Anderson JW. A systematic review of targeted outcomes associated with a medically supervised commercial weight loss program. J Amer Diet Assoc 2009;109:1417-21.

6.   Anderson JW, Reynolds LR, Bush HM, Rinsky JL, Washnock C. Effect of a behavioral/nutritional intervention program on weight loss in obese adults: a randomized controlled trial. Postgrad Med 2011;123:205-13.

7.   Anderson JW, Gustafson NJ. The Simple Diet: A Doctor’s Science-Based Plan. New York: Berkley Books, 2011. (available from amazon.com)

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Health Benefits of Soy Foods

Posted on September 26, 2011. Filed under: Uncategorized | Tags: , , , , , , , |

Soy foods are the healthiest foods you can put on the table. Eating two servings of soy foods, like two glasses of low-fat soy milk, reduces risks for heart disease, stroke, high blood pressure, diabetes, and overweight. Over the last 20 years I have done research on soy foods for blood fat levels, high blood pressure, diabetes, kidney disease in diabetes, and obesity. In three dozen publications I have documented the health effects and safety of soy foods.
Soy foods are about the best choice for “fixing” abnormal blood fat levels. Two servings of soy protein (about 14 grams per day) lower the ‘bad-guy’ LDL-cholesterol, raise the ‘good-guy’ HDL-cholesterol, and reduce other ‘bad-actor’ blood fat triglycerides. Daily intake of two servings of soy protein has the potential to lower heart attack risk by 15 to 20%. Soy foods also lower blood pressures, further reducing risk for heart attack or stroke.
Diabetic individuals get special benefits from soy foods. In addition to improving blood fat levels, soy foods protect from kidney disease or actually improve kidney disease if it has developed. Soy foods have specific benefits in lowering blood glucose levels and also help in weight management.
Soy foods are widely available in the supermarket. Soy milk, such as Silk, soy burgers and other meat substitutes, edamame (green soybeans in the pod or shelled), soy beans (use like pinto beans in cooking), tofu, and soy shakes (try Revival soy shakes).
Soy foods are very safe. Like all proteins, there is the occasional soy protein allergy. Soy protein allergy is less common than peanut allergy and about as common as milk protein allergy. Soy protein does not affect thyroid function or interfere with effectiveness of thyroid hormone use. It does not have an adverse effect on male or female children. Some people recommend that women who have breast cancer should not use soy protein. My careful review of this area suggests that soy protein is protective from breast cancer and I have recommended its use to patients and family members who have a history of breast cancer.
So, select soy foods that you like and enjoy them daily.

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What are nutrition solutions?

Posted on January 21, 2008. Filed under: cholesterol, diabetes, nutrition, weight | Tags: , , , , |

Welcome!

Many people prefer to manage health with diet and exercise rather than drugs. For 40 years my research and practice has focused on control of blood fats, diabetes, high blood pressure and weight through nutrition measures. In this blog I will share with you some of the approaches we have used.

Jim Anderson, MD, (aka, NutDoc), trained in internal medicine, endocrinology and nutrition. I have done biochemistry lab research, hundreds of clinicals with drugs or nutrition for all these conditions, but have felt most fulfilled in trying to bring this research experience to the clinic where I have had an active practice. 

In this blog I will be sharing specific suggestions that  you can incorporate into your own lifestyle to improve health. Specifically, I will initially share the strategies that have been successful with my own patients. I will start with approaches to lowering blood cholesterol since drug use has recently been challenged. In the 1980’s I was know as the “oat doc.” In the 1990’s I became the “soy doc.” Now I want to be the “nut doc.”

About 30 years ago we developed new diets– high carbohydrate and fiber (HCF)– diets to better manage diabetes. We found that most people with diabetes could reduce their need for medications or insulin by 25-75% using this diet. These diet experiences helped many people lose weight but we needed better education stategies to empower people to make long-standing changes in lifestyle habits. In 1985 we established the HMR Weight Management Program at the University of Kentucky and have helped thousands of persons lose weight and maintain successful weight management long-term. We will share some of these guidances in this blog.

Send us your questions. On a regular basis we will post guidelines related to specific areas. While we will not be able to send answers to individual questions we will try to post comments  of general interest and respond to questions of general interest.

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    Nutrition solutions for dealing with cholesterol, diabetes, or weight management.

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