Episode Summary
In this episode, Dr. Wickham Simonds and Michelle Kennedy, NP-C, discuss questions related to the role of diet, particularly protein, in weight loss, as well as other ways to exercise to create a well-rounded weight loss approach and how to deal with sugar cravings.
Top Takeaways
- “The main part of weight loss is your diet.”
– [Dr. Wickham Simonds] - “You’re not supposed to lose a ton of weight through exercise.”
– [Michelle Kennedy, NP-C] - “Craving is the hallmark feature of addiction.”
– [Dr. Wickham Simonds]
Episode Highlights
- [02:15] Is it better to eat small meals more regularly, or should I eat three meals daily?
- [06:55] What are the best exercises for weight loss?
- [12:23] Can meal replacement bars help me lose weight, and how many meals can I use them for?
- [16:42] Most shakes have made me feel bloated; is it because of the type of protein included?
- [20:08] When I cut sugar from my diet, it’s all I think about, and I eventually binge on junk food. What can I do to help with that craving?
- [25:41] As experts in the field, what are your best weight loss tips?
- [28:00] What causes sugar cravings at night? I am fine all day. The night is the problem. Lily’s chocolate sometimes gets boring.
- [29:35] I have been hearing about erythritol, that it’s linked to stroke and heart attack; should I stop using it?
Episode Notes
Is it better to eat small meals more regularly or should I stick to eating three meals a day?
How often you eat depends on what works for you. However, it can get tedious having to eat very often. If no medical condition restricts you to smaller frequent meals, try more substantial meals first to see if it works for you.
Also, only eat when you’re hungry. And when you do eat, 30 grams of animal-based protein in your meal helps burn calories through protein synthesis. This amount of protein increases satiety for longer hours.
What are the best exercises for weight loss?
Diet is the primary way to lose weight. Nutrition is huge, particularly the quality, not just quantity. Exercise helps to increase mental health, physical strength, cardiovascular fitness, and bone density. It is essential to exercise for all the other reasons because having weight loss expectations from exercise may set you up for failure.
Additionally, intense forms of exercise are not encouraged because they can cause injury or increase cortisol production, which slows down weight loss. Low to moderate-intensity exercise like walking is good. Weight lifting, on the other hand, is better for preventing weight gain but may be used to target large muscle groups to increase metabolic rate in conjunction with different weight loss strategies. Using weights is also optional; exercises can involve body weight.
It is crucial to note that people who are overweight increase the pressure on their joints when exercising, increasing the chances of injury.
Can meal replacement bars help me lose weight and how many meals can I use them for?
Meal replacement shakes are preferred because they provide more protein and less sugar and calories than bars. Bars often contain more sugar to make them palatable. Therefore, they are better as a snack between long meals rather than a replacement for a meal.
Some people would rather have the chewing sensation from a bar than drink a shake. For people like this, it helps to have a chewable form of protein with the shake. Because protein bars alone often do not have up to 30g of protein, combine them with other foods like Greek yogurt.
Most shakes have made me feel bloated; is it because of the type of protein included?
It could be that you’re not tolerating some contents of the pre-made shakes. For example, the milk from cows predominantly contains a type of casein that our guts don’t digest well. So instead, try Whey Isolates, which have no casein, so this is a good alternative.
For people who want to make protein shakes, remember that regular milk has a high amount of sugar, irrespective of the label or description. Hence mixing the protein powder with regular milk offers more sugar and carbohydrates than water, plain Greek yogurt, or unsweetened almond milk.
If the Whey Isolate doesn’t work, protein from plants can be an alternative. However, plant protein is often incomplete and so should be combined.
When I cut sugar from my diet, it’s all I think about, and eventually, end up binging on junk food, what can I do to help with that craving?
Sugar works on the heroin addiction center in the brain, and like opioid withdrawal, the craving lasts two to three days. We offer medication to patients struggling with sugar cravings, which disappear if they do not return to it.
Based on this, people who recover from sugar cravings have to follow up their treatment with complete abstinence from sugar. Results now show that refined sugar devastates your health, and avoiding it completely is achievable.
Another strategy is stimulus avoidance, taking steps to ensure you don’t have to deal with sugary substances in your environment. Instead, have healthy alternatives like protein, exercise, or other physical activities that make you feel equally good.
As experts in the field, what are your best weight loss tips?
First, if you’re not hungry, don’t eat. Then, when you are satisfied, stop. It takes time and sometimes medication to get used to this.
Medication also goes a long way in weight loss, especially when combined. Working with professionals who can go through your medication to identify medication that may slow weight loss as a side effect is a huge benefit.
What causes sugar cravings at night? I am fine all day. The night is the problem. Lily’s Chocolate sometimes gets boring.
Lily’s Chocolate is a sugar-free chocolate which is a good choice.
However, as the day goes on, we run out of energy and willpower, which can be responsible for night cravings. Therefore, we must address our wind-down routine must also be addressed and potentially change our behavior. Your doctor may prescribe medications such as topiramate to manage such cravings.
I have been hearing about erythritol, that it’s linked to stroke and heart attack, should I stop using it?
No, most of the literature is unreliable.
