Category Archives: Weight loss

Mediterranean 5/2 Eating Plan

The Five/Two Diet
Vegetable heartAs a method of weight loss and weight control, this easy solution of five/two pertains to a 7 day eating plan. Once you have reached your ideal weight, you transition to healthy baseline calorie intake every day. If you gain a pound, then you can transition back to the 5/2 plan. This is how it works:

• For 5 days a week, you eat a healthy diet based primarily on fruits, vegetables, a few nuts, a little olive oil, limiting pasta or rice to twice a week. Add limited whole grains to the mix, with low-fat meat, including salmon or other similar fish. Mirror your food selections with the Mediterranean diet like people who live along the southern Italian coast and Greek islands. Eating primarily fresh fruits, vegetables, and little saturated fat, they tend to live longer, in better health and with lower heart disease.

• For two days a week, eat very few calories, only 500-600. The two days must not be consecutive. Instead separate them such as Monday and Thursday.

Why not do the low calorie days together? Harsh calorie restriction can trigger what researchers call the starvation response. With starvation, the body revs up to store calories by lowering the metabolic rate and packing on calories when food becomes available. It is a natural process to maintain life.

Even though the two low calorie days are not true fasting, if they are consecutive such as Monday and Tuesday, your metabolic rate may be affected. Separating the days, combined with daily exercise such as walking is known to increase metabolic rate andkabob veg calorie burn. — And, with exercise, you are unlikely to stimulate a starvation response. In fact, with a marked reduction in calorie intake and consistent exercise, you will lose weight.

British physician Michael Mosley, described the 5/2 diet in his book FastDiet in 2012. In a follow up study done at the Aston University in the UK, they found intermittent fasting (very low calorie days) more effective than daily calorie restriction and calorie counting.

Favorable findings included:
• Reduced weight
• Reduced inflammation
• Reduced blood glucose
• Reduced lipids (cholesterol)
• Reduced blood pressure

True fasting (consuming no nutrition) has been shown to lower weight, prolong life, lower blood glucose and lower cholesterol levels. However, fasting also lowers metabolic rate, something you do not want, because your body becomes very efficient at storing excess calories and weight returns.

Eating two low calorie days per week is usually safe for Type 2 diabetics. Those taking medications and insulin must consult their medical provider for advice and to help manage medication dosages when reducing calorie intake. In the end, with weight loss, some Type 2 diabetics can reduce or stop some of their medications. Or, for those with borderline glucose elevations, weight loss and the drug Metformin, may help ward off the development of full-blown Type 2 diabetes. Without interventions, most people with borderline elevation of blood glucose will evolve to Type 2 diabetes within ten years.

Pay special attention to your daily intake:
• Choose fruits over sweets for desserts.
• Exercise portion control. Avoid second helpings. Wait 30 minutes and see if you are really still hungry.
• Do your best to prepare low calorie meals such as turkey breast instead of hot wings or steak.
• Forget potatoes, pasta, gravy, cheese sauce and fattening salad dressing.
• If you are preparing meals, serve light calorie recipes and fruit for dessert.
• Take time to exercise

Note: If you are, pregnant, breast feeding or a Type 1 diabetic, following a Mediterranean-type cuisine is healthy but do not follow the very low calorie day recommendations. However, this is a heart-healthy approach for those with high blood pressure and heart disease, even those who have had bypass and stent procedures.
Betty Kuffel, MD

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Share YOUR HEART

Greetings from Betty and Bev
February is National Heart Month!

Heart disease is the #1 cause of death, but

with the right knowledge and actions, it is preventable.

We’d like to share our heart health guide FREE as a Valentine gift for you, your friends and family members. Click on YOUR HEART and it will take you to the Amazon purchase page where you and your friends can download a kindle copy of YOUR HEART FREE.

2016 Promo Graphic - 2

 

If you are healthy and want to stay that way, or if you are overweight, have diabetes or heart disease, our book Your Heart, can help. It provides the science behind coronary artery disease with actions to improve health and longevity, including information on the 5/2 Mediterranean diet. This is a healthy way to maintain your weight over a lifetime. It’s easy and it works. Overweight children show signs of early heart disease. The book contains information on how to keep kids healthy, too.

Please share this link with everyone! Your Heart

Happy Valentines Day and Have a healthy 2016.

Betty and Bev

Easy Mediterranean Breakfast

If you’d like a healthful low calorie breakfast, this is the recipe for you.

On low calorie days on the 5/2 eating plan this is a great addition and few calories.

Scrambled Mediterranean Muffin

Eggs.kiwiThese can be made using egg whites only. Each egg white is about 10 calories vs 80 calories with the yolk and the added cholesterol. After they are baked, you can store them in the refrigerator for 3-4 days and microwave for a quick meal.

Calorie content varies with what you add but on average with added vegetables and using egg whites only, they are less than 50 calories each. Add fruit and a slice of Kavli and you have a meal less than 100 calories and very tasty.

Use non-stick muffin tin, grease lightly. Mix one egg per muffin in a blender with a splash of milk. Pour into tins and then add your chosen ingredients and seasoning.

Examples: Crumbles of Feta cheese, cilantro, 1/2 cherry tomato, snips of low fat ham, spinach, sweet pepper, etc. For those in the pictures I used 6 egg whites and 3 egg yolks, 1 Tbsp. milk, cilantro, feta, frozen peas, 1/2 cherry tomato, ham bits and  a little mozzarella cheese grated on top.       Cool before removing from pan.

Eggs.unbaked  Eggs.bakedEggs.sideview Kavli croppedBake at 425 degrees for about 20 minutes. Cool slightly and serve.

Kavli is 50 calories / 3 slices