Can Eating More Fruits and Vegetables Help Me Lose Weight?

Planning of a dietIt is commonly thought that increasing the intake of fruits and vegetables is beneficial while attempting to lose weight. However, a recent study published in the American Journal of Clinical Nutrition showed that increased fruit and vegetable consumption does not reduce body weight. Interestingly, the study results also showed that increased servings do not increase weight either, but can in fact add essential vitamins and fiber to one’s diet.

In essence, energy reduction seems to be the most essential mechanism to weight loss; to reduce weight, you must reduce caloric intake. There are approximately 3,500 calories in a pound of stored body fat. Thus, in order to lose one pound of body weight, you must create a 3,500 calorie deficit. This is best achieved through diet and exercise. Sustained weight loss is difficult or impossible without increased regular exercise. For body fat loss, the American College of Sports Medicine recommends 1200 calories a day for women and 1800 calories a day for men. However, check with your physician prior to starting any weight loss program.

Dr. Anne Hermann, a holistic internal medicine physician, is also a physician nutrition specialist. Offices are maintained in Tampa and Saint Petersburg Beach, Florida. For more information or to schedule an appointment, please contact the office at (813) 902-9559.

How Can Chia Seeds Improve My Health?

chia seeds and wordChia seed has been used as a nutritious dietary staple in Mexico and Central America since ancient times.  Chia seed oil contains 60% alpha-linoleic acid (ALA), an omega-3 fatty acid that promotes cardiovascular health.  It is also an excellent source of iron and fiber.

Recent research has also studied how chia seeds may be utilized as a weight-modifying food.  Patients within the studies who consumed foods containing chia seeds rated their satiety (fullness) levels higher and had reductions in both body weight and waist circumference.  Also of note, participants receiving chia seed products in the studies had decreases in their serum triglycerides (cholesterol) and glucose (blood sugar) levels.

Chia seeds are available in a variety of forms including whole seeds, oil, chia meal, and “chia snacks”.  There is no standardized recommended dose, but a typical serving of seeds (whole or ground) is a quarter-cup.

Dr. Anne Hermann, a holistic internal medicine physician, maintains offices in Tampa and Saint Petersburg Beach, Florida.  Dr. Hermann is also board- certified in nutrition and offers a number of weight loss and dietary counseling services to her patients.  For more information or to schedule an appointment please contact the office at (813) 902-9559.