There are as many diets as there are people who want to lose weight.
No two people will lose weight in the same way: some will do better on a low-carb diet while others will reach their goal on a low-fat diet (or a vegan diet, or a carnivore diet, or a keto diet, or….
If you already how your body responds to particular foods, you are many steps ahead of someone trying the latest diet without considering their own personal needs.
Low-fat foods restrict the fat contribution to calories in favor of complex carbohydrate calories, in foods like grains, pasta, bread, and certain vegetables. Low-carb foods, on the other hand, tend to be high in protein and/or fats. If you're focusing on the low-carb approach, the key is to eat foods that contain the right type of fats. Unlike the fats in corn oil and animal meats, mono-unsaturated fats may help you lose weight faster. They can attach to other fat molecules and carry them out of the body, or at least to where they can be broken down further by the body.
People who thrive on low-carb diets are those that require extra protein. Their body burns protein more efficiently than it does carbohydrates. While both are essential to the body, this person's body simply prefers proteins to carbs. With a low-fat diet, the calories from carbohydrates are burned more efficiently. Simple carbs that produce quick bursts of energy are great for snacks, while complex carbohydrates provide a more sustained level of energy and work best when eaten in the afternoon.
Carbohydrate is the default fuel source for your body. During digestion, carbohydrates are first broken down into sugars and then absorbed into the bloodstream, forming blood sugar or glucose. High levels of blood sugar make your body release the hormone insulin that helps glucose enter the cells of your body, including pushing extra calories into your fat tissues for storage. Decreasing carb intake lowers insulin levels, which allows your body to burn stored fat for energy, ultimately leading to weight loss.
The carb intake varies according to the age, gender, activity levels, personal preference, and metabolic health of an individual. The optimal carb intake can be:
The reality is, ANY diet will work for weight loss, at first.
But if you are trying to SUSTAIN weight loss, you need to find which type of diet will work for you, in your particular situation, with your particular physiology.
Have you previously tried a diet that worked, with significant weight loss and that was easy to stick to? That, in law enforcement circles, is what is referred to as a clue.
Does your work or recreational time demand high levels of energy output? Including some complex carbs in your eating plan, or some extra protein to offset muscle breakdown, may be worth a look.
You need to find your own best balance of proteins, carbs, and fats. The available diets, like Paleo, Keto, Carnivore, or the various flavors of vegan/vegetarian, are starting points – guidelines -- that can get you moving in the right direction, but that will need to be individualized.
Remember what works for one person may not work for the others. You need to figure out what will work best for you.
If you need help finding out what body type you have and which diet is better for weight loss, visit one of our Family Care Centers (located at Irvine, Fountain Valley and Costa Mesa) and talk to a physician. They will be able to help you get the answers you need.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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