Weight Management

The following information is pretty typical as far as "diets" go. It does not include intermittent fasting. A genetically appropriate diet contains the nutrients your body needs to stay well and maintain a healthy weight (whatever that is for you). 

 

If you're under a lot of stress, now is the perfect time to adjust your diet to manage your weight (whether to gain or lose) so that your body can support you through these challenging times. You don't have to make changes all at once. Gradual changes are better and far less overwhelming.

 

Always keep your motivators within reach. Perhaps your goal is to feel better, have a clearer complexion, fit into your favorite slacks again, look in the mirror without cringing, be more attractive to the opposite sex, play with your grandchildren, or live a long and healthy life. All of these are your good intentions, your motivators. Write them down. Keep this list where you can see it every day to stay on track. Hang those slacks where you can see them often as a healthy reminder of your goals.

 

 

How to Calculate Your Body Mass Index

 

First things first, let's determine your body mass index. Your body mass index (BMI) measures your weight in relation to your height, assessing your risk of weight-related health problems. A BMI between 25 and 29.9 is considered approximately 20% overweight with moderate health risks, but not obese. However, if you're female with a waist measurement over 35" (or a male with a waist measurement over 40"), a BMI between 25 and 34.9 is considered high risk. A BMI of 30 or higher is considered obese, and additional health problems may arise, such as heart disease, diabetes, or high blood pressure.

 

You don't have to look overweight to be obese. How's that, you ask? You can have far too much fat on your frame for your height and bone size. Normal-weight obesity is a growing concern among Americans, a condition characterized by having excessive fat compared to muscle. Your body mass index won't mean much if you're small but overfat. However, you still risk heart disease, diabetes, and other obesity-related diseases.

 

  • Multiply your weight (in pounds) times 703.
  • Multiply your height (in inches) times itself.
  • Take the number you got in Step 1 and divide it by the number you got in Step 2. The result is your BMI.  

 

 

How to Determine a Healthy Goal Weight

 

  • Women: Calculate 100 pounds for your first five feet and 5 pounds for every inch after
  • Men: Calculate 106 pounds for your first five feet and 6 pounds for every inch after
  • Add 10% to this weight to find your highest range of weight.

 

Note: This does not take into account your frame size.

 

 

The Formula for Determining Your BMR & Daily Caloric Needs

 

Here's how to calculate your Basal Metabolic Rate (BMR) based on a healthy goal weight. Notice that I said based on a healthy goal, not your current weight.

 

Let's say you want to weigh 170 pounds. You would multiply the healthy weight of 170 lbs x 10 = 1,700 Calories (your BMR). Next, you will multiply your BMR by your Activity Level (see below):

 

  • Sedentary x 20%           
  • Lightly Active x 30%
  • Moderately Active x 40%    
  • Very Active x 50%

 

1700 x 30% (lightly active) = 510 Calories for Physical Activity. Add 1700 (BMR) + 510 = 2210 Calories. Next, multiply 2210 x 10% (for digestion) = 221 Calories for Digestion

 

Add your BMR, Physical Activity, and Digestion requirements together: 1700 + 510 + 221 = 2431, the Total Daily Caloric Need to achieve and maintain your healthy goal weight.

 

From the Daily Food Calorie Menus (below), you would choose the 1900 Calorie Menu Plan, which contains 4 Fruits, 5 Vegetables, 7 Grains, 3 Dairy Products, 10 Proteins, and 2 Fats daily.

 

Eating nutrient-dense foods in moderate amounts can lead to natural weight loss and a stable body weight. However, you can subtract 500 calories from your daily caloric needs to speed weight loss until you reach your goal weight. Then, gradually add the total amount of calories to maintain your weight to your daily menus by incorporating "two full-calorie days" into each week until you reach your maintenance requirement (your total calorie intake) of 7 days per week. This transition phase will take three weeks. Your two full-calorie days can't be consecutive. Place a low-calorie day between them. 

 

 

When You Are Planning On Losing More Than 50 Pounds

 

If you have over 50 pounds to lose, creating goal weights in increments can be helpful. For example, if you weigh 350 pounds, it would be more effective to plan a goal weight of 300 pounds. You do not want to throw your metabolism into starvation mode. Then, once you reach 300 pounds, recalculate your next goal weight for 250, then again at 200, and so on, until you are within 50 pounds of your ideal weight. You would then continue with your daily calorie level for losing the last 50 pounds. 

 

Note: If you are pregnant or nursing, you must add 300-500 extra calories daily to your daily caloric requirement for the baby. Additionally, always consult your healthcare provider before starting any new diet regimen.

 

 

Daily Food Calorie Menus

 

As already stated, you don't have to count calories. However, it helps to know what your body needs daily in terms of food portions to maintain healthy, balanced nutritional habits. Additionally, it's not just how many calories you consume that determines a healthy body or body weight in the end (or over the course of a month or year). Empty calories are calories that come from poor food choices. Poor-quality foods may contain carbohydrates, proteins, and fats, but only whole foods contain the micronutrients your body needs. Empty calories can leave you unhealthy and hinder your ability to maintain a healthy weight or mood. Make sure to eat nutritious foods and not just count calories.

 

The following Daily Food Calorie Menus are based on specific percentages of Protein, Carbohydrates, and Fats. For example, the 2200 Calorie Menu allows for less fat and more protein than the American Diabetes Association allows. The menus also allow fewer Milk and Grain servings (including starchy grains) than the American Diabetes Association allows.

 

The focus is on healthy meats, fats within moderation, vegetables, and some fruit, while making Milk (dairy) optional. You can trade the Milk group with "Lean Meat" (see Food Exchange Portion Sizes below). Use the following information to select your daily food exchange amounts according to your caloric needs.

 

  • 1200 Calorie Menu - 3 Fruit, 3 Vegetables, 4 Grains, 2 Milk, 6 Protein, 1 Fat
  • 1300 Calorie Menu – Use the 1200 Calorie Menu and add 200 calories to your daily intake.
  • 1400 Calorie Menu - 4 Fruit, 4 Vegetables, 5 Grain, 2 Milk, 8 Protein, 1 Fat
  • 1500 Calorie Menu - 4 Fruit, 4 Vegetables, 5 Grain, 3 Milk, 8 Protein, 1 Fat 
  • 1600-1700 Calorie Menu – Use the 1500 Calorie Menu and add 100 calories to your daily intake.
  • 1800 Calorie Menu - 4 Fruit, 4 Vegetables, 7 Grains, 3 Milk, 9 Protein, 2 Fat
  • 1900 Calorie Menu - 4 Fruit, 5 Vegetables, 7 Grains, 3 Milk, 10 Protein, 2 Fat
  • 2000-2100 Calorie Menu – Use the 1900 Calorie Menu and add 100-200 calories to your daily intake.
  • 2200 Calorie Menu - 5 Fruit, 7 Vegetables, 8 Grain, 3 Milk, 12 Protein, 3 Fat

 

Note: You can download the The Daily Food Groups & Portion Sizes PDF at the bottom of this page for guidance on choosing foods and portion sizes within each food group.

 

Again, the menu plans above guarantee a certain percentage of daily proteins, fats, and carbohydrates. You can eliminate the Grains, Fruits, and Dairy categories from your diet, leaving Vegetables, Proteins, and Fats (seeds and nuts are included in the Protein and Fats categories) as the mainstays of your diet. However, don't do this while pregnant, nursing, or under a doctor's care. Protein servings should come from a variety of sources, including plant-based proteins like beans and legumes. 

 

You must eat something every 4 hours to keep your metabolism running at peak performance. If your body thinks you will starve, you will not lose weight. We are engineered that way. Divide your foods throughout your day into six smaller meals rather than three large ones and three snacks. Additionally, breakfast should be your largest meal, followed by lunch, with dinner being the smallest. It would be best to have your calories while you are up and busy, not while sleeping.

 

Never drop below 1200 calories daily. If your diet computations above reveal you need less than 1200 calories per day to lose weight, you'll need to compensate by burning off those extra calories through exercise. For example, let's say your weight loss calorie level is 1150 calories per day; you must follow the 1200 Calorie Menu and plan to burn away those extra 50 calories through physical work or exercise.

 

Eating often to maintain proper blood sugar levels is crucial if you have Sugar Disease or hypoglycemia. While the food portions on the menus align with the American Diabetes Association's food groups, and the carbohydrate content is listed for you, the daily serving amounts differ. Again, I've included a Daily Food Groups & Portion Sizes Guide at the bottom of this page to download. 

 

 

The 1500 Calorie Sample Menu

 

Breakfast – Eggs, Toast, Fruit & Coffee

 

  • 2 Proteins - 2 soft-boiled eggs
  • 1 Grain - Whole-grain toast
  • 2 Fruit - 1 small banana and 1¼ cup of strawberries
  • 1 Fat - 1 tsp butter
  • 1 Milk - 8 oz. of milk (or Milk substitute) in a latte

 

 

Snack – Bagel & Cottage Cheese

 

  • 1 Grain – ½ bagel
  • 1 Fruit - 1 tbsp of low sugar raspberry jam
  • 1 Protein - ¼ cup cottage cheese
  • Herbal tea

 

 

Lunch – Grilled Cheese and a Salad

 

  • 2 Proteins - 2 slices of low-fat cheese
  • 2 Grain - 2 slices of bread (brushed with olive oil for browning)
  • 2 Vegetables - 2 cups chopped veggies on a bed of lettuce
  • Free - 25 calories of low or nonfat salad dressing
  • Diet Snapple

 

 

Snack – Cheese, Apple & Crackers

 

1 Protein - 1 string cheese

1 Fruit - 1 small apple

1 Grain - 1 ½ graham cracker squares

 

 

Dinner – Fish, Rice & Veggies

 

  • 2 Protein - 2 oz. of white fish
  • 1 Grain – 1/3 cup rice
  • 2 Vegetables - 1 cup cooked spinach

 

 

Snack 

 

  • 1 Milk - Mock Vanilla Steamer with stevia

 

Note: This menu is not specifically designed to help put herpes in remission. It includes foods that contain arginine. Some arginine in the diet is essential for optimal immune function and well-being. And, not everyone reacts to arginine in their diet. However, when first putting HSV in remission, it can be helpful to cut back on high-arginine foods. 

 

 

When You Prefer a Vegetarian Diet

 

Follow the same guidelines as above. However, you can omit eating meat, fowl (all birds), and dairy. The vegetarian diet is particularly beneficial in helping the body eliminate toxins. You'll substitute a combination of vegetables and grains instead of proteins typically derived from meat. I've included the amount of protein in vegetables and grains in The Daily Food Groups & Portion Sizes PDF (located at the bottom of this page).

 

Fresh vegetables carry a certain amount of protein. However, they are not considered complete proteins and must be eaten in combinations to receive all the proteins you need in one meal. Still, some are better than others. Whole grains are much better for you unless you have Irritable Bowel Syndrome. Instead of white bread, have whole-grain bread. Instead of white rice, have wild, brown, or black rice. Instead of white pasta, use whole-grain pasta. Instead of frosted cornflakes, have wild rice topped with your fruit or drizzled with honey in a bit of Oat Milk. Instead of Kraft Macaroni & Cheese, make your own from real cheddar and whole-grain noodles. In other words, steer clear of enriched, white, sugary, canned, and prepackaged refined grains.

 

Always make changes gradually so that you have a chance to introduce yourself to new foods and allow your body to become accustomed to the changes you are making. If you are more sensitive than most, you may not fare well with extreme changes or inadequate protein intake. You will need to learn to combine your foods to meet your protein needs. As a result, you will need to consume more protein-rich foods more frequently.

 

 

About Soy Beans (and Foods Derived from Soy)

 

There is some controversy surrounding the use of soy products due to the processing methods used for some soy products. Soy is very high in fat (up to 40%), and some studies have shown adverse effects on hormones in some people. The benefit of including soy in the diet is that it contains a high amount of protein. However, you'll want to avoid using soy if you have cancer (or a history of cancer in your immediate family), estrogen dominance, or thyroid problems.

 

 

Food Combining Made Easy

 

As a Highly Sensitive Person, following a food-combining strategy is helpful when you have a sensitive stomach. Protein in the gut putrefies, and fruits ferment, which causes the body to become acidic. To help aid digestion, try the following food-combining suggestions. To clarify, having a sensitive tummy is often a sign of food sensitivity, stress, or an imbalance in the gut microbiome. 

 

Combine animal protein and dairy with only fresh fruit, leafy greens, and vegetables (non-starchy only). Do not combine nuts, oils, or starchy foods (such as potatoes, squash, sweet potatoes, pasta, cereals, cornstarch, bread, pies, and cakes). It may be best to avoid starchy grains altogether.

 

Combine grain and vegetable proteins (such as cereal, bread, beans, lentils, nuts, oils, and peas) with fresh vegetables and fruits. Grains (such as rice), beans, or a combination of grains and peas make excellent protein sources for complete protein meals.

 

Combine animal protein and dairy with only fresh fruit, leafy greens, and vegetables (non-starchy only). Do not combine nuts, oils, or starchy foods (such as potatoes, squash, sweet potatoes, pasta, cereals, cornstarch, bread, pies, and cakes). It may be best to avoid starchy grains altogether.

 

Combine grain and vegetable proteins (such as cereal, bread, beans, lentils, nuts, oils, and peas) with fresh vegetables and fruits. Grains (such as rice) and beans, or a combination of grains and peas, make excellent protein sources for complete protein meals.

 

Note: Some experts suggest combining no food groups and eating foods from each group separately is even better for digestion and elimination. For example, eat all fruit by itself, all grains by themselves, all meat by itself, and so on. 

 

 

How to Break Down Combination Food Recipes

 

Combination foods consist of two or more exchanges from different food groups, such as pizza, casseroles, or desserts. Any foods you eat that are made up of more than one single food item are considered combination foods. For example, a sandwich is regarded as a combination food.

 

Many modern cookbooks provide exchange amounts per serving, but there is a way to break down a family recipe so you can determine the exchanges for a single serving. I'm using a tuna sandwich as an example.

 

  • Two slices of whole-wheat toast = 2 grains
  • ½ cup of tuna = 2 meat
  • 1 tbsp of mayonnaise = 2 fats
  • 1 tsp of mustard = free
  • 2 tsp of finely chopped pickle = free (considered a salt)
  • lettuce = free (one or two leaves)
  • 1 slice of tomato = ¼ vegetable (or less)

 

Wasn't that easy! No? Well, you won't have to break down a recipe every time you make it. Just once will do. Just jot the information down in your cookbook, or create a mental note of what constitutes one serving, so you will know where it fits in your day from then on.

 

But what about fruit bars and such? How do you figure a fruit bar into your day if there's no exchange list on the label for you? It requires a bit of math, but it is still manageable. Calories only come from four sources. Calories come from proteins, fats, carbohydrates, and alcohol in foods and beverages, and each contains a specific number of calories per gram. 

 

  • Proteins contain 4 calories per gram.
  • Carbohydrates contain 4 calories per gram.
  • Alcohol contains 9 calories per gram.
  • Fat has 9 calories per gram.

 

 

How to Understand Food Labels

 

Let's say you bought an energy bar at the store when you were starving, and now you're worried about where it fits into your daily menu plan. Take a look at the label. It should indicate the amount of protein, carbohydrates, and fats the product contains. It might look something like this.

                                

  • Protein 3 grams (gm) x 4 calories per gm = 12 calories of protein
  • Total Carbohydrates 13 grams (gm) x 4calories per gm = 52 calories of Carbohydrates
  • Carbohydrates from Sugar 7 grams (gm) x 4 calories per gm = 28 calories of Carbohydrates
  • Fat 5 grams (gm) x 9 calories per gm = 45 calories of fat

 

What does this mean if total carbs (short for carbohydrates) equal 52 calories and sugar carbs equal 28? The carbs from sugar would equal a fruit exchange, and the other carbs would fall into other categories, usually the grain category. To find the difference, you would subtract the sugar carbs from the total carbs. This difference equals the number of calories considered a grain exchange.

 

  • Total Carbs = 52 calories
  • Sugar Carbs = 28 calories
  • Total Carbs coming from something other than sugar = 24 calories

                   

So what you end up with are the following:

 

  • 12 calories of Protein
  • 28 calories of sugar Carbs
  • 24 calories of 'other' Carbs (these are Grains/Starches)
  • 45 calories of Fat

                          

1 Protein equals as few as 55 calories, 1 Grain equals 80 calories, 1 Fruit (a carbohydrate) equals 60 calories, and 1 Fat equals 45 calories. Thus, this energy bar equals approximately ¼ of a Protein, ½ of a Fruit, ¼ of a Grain, and 1 Fat. And this is how you determine, by calories only, which food groups your combined foods fall into.

 

 

Food Substitutes

 

  • Beverages- Distilled, mineral or alkaline water, fresh fruit or vegetable juice, herbal teas
  • Bread - Sprouted or spelt bagel, homemade bread made from acceptable ingredients. 
  • Butter- A tiny bit of real butter, soy butter, or olive oil
  • Candy- Made only with natural sugars, no refined (no white, light brown, Karo syrup, etc.).
  • Cereals & Grains– Unrefined bran or wheat germ, buckwheat, oats, barley, brown, black, or wild rice, and flour
  • Cheese - Goat, soy, or nut cheeses.
  • Cottage Cheese- Crumbled tofu
  • Fats- Olive oil, flax oil, nut butter (almond), vegetable margarine. (See Butter)
  • Grains(acceptable) - Basmati rice, buckwheat, millet, Kamut, amaranth, brown rice. (See Cereals & Grains and Bread)
  • Hot dogs- Meatless hot dogs
  • Ice cream - Non-milk ice cream and non-milk sherbets
  • Jellies and Jams- Homemade with only fresh fruit and very little sugar, preferably dark sugars (sparingly).
  • Mashed Potatoes (are acceptable) - For a change, try mashed cauliflower.
  • Meat/Protein- Vegetable proteins (beans, tempeh, tofu, oats, and Rye), whey protein powder, spirulina, freshwater, and ocean fish, chicken (white meat), liver, nuts, almonds (1 ounce or 24 almonds equals one protein and one fat), flaxseed (ground)
  • Milk- Rice milk, almond milk, soy milk (limit), buttermilk or goat's milk, raw milk, homogenized milk (not pasteurized), natural cream, and unsweetened yogurt. 
  • Nuts and Seeds- Nuts (Brazil, cashew, hazelnut, macadamia, filberts are all low acid nuts), almonds (are alkaline), flaxseeds (ground), sesame seeds, and fennel seeds
  • Oils - Cold-pressed olive oil and sesame, flaxseed, and almond oil (see "Fats" and "Butter").
  • Pasta- Vegetable pasta (spinach, spelt) and whole-grain pasta.
  • Salad Dressing - Pureed avocado, cubed fruit, olive oil, lemon, and lime juice
  • Shortening- Vegetable shortening, Extra Virgin Coconut oil 
  • Soy Sauce - Use only MSG-free Bragg Liquid Aminos (available at health food stores).
  • Smoked meat - Smoked tofu is suitable (unless you are histamine intolerant). 
  • Snacks(crunchy)- Rice cakes, sprouted tortilla chips, baked veggie chips, and yeast-free crackers.
  • Sugar - Stevia (green), dark brown, raw sugars such as turbinado, honey (alkaline, but use only sparingly), Dried fruit (great in hot cereal), molasses (raw, non-sulfur), and agave sweetener.
  • White Sauce- Pureed white beans
  • Yogurt - Organic, plain yogurt or soy yogurt is suitable. However, you can also make Vegan Yogurt at home out of your own milk bases.

 

You'll find information on condition-specific nutrition here. 

The Daily Food Groups & Portion Sizes Guide