Royston Clinic suggests a LOW FAT & LOW Glycaemic Index (GI) protocol, with increased high quality protein. This will help most people lose weight and maintain that weight, as well as improving heart & bowel health and helping diabetes. And YOU need to EXERCISE as well!!
1) Diet
Low saturated fat (<40g/day for
females, and < 60g/day for males)
Reduce carbohydrates &
pick carbohydrates with a low GI (Glycaemic Index)
Eat high quality
protein with each meal
Avoid transaminases such as margarines
(which contain the dreaded trans fatty acids!) and
avoid polyunsaturates; mono unsaturated oils (olive and canola) and fish
oils EPA/DHA are good.
High fresh fruit and vegetables - at least 5
serves of fresh fruit or vegetables a day and the more colourful the better.
Drink 6-8 glasses of water a day
Minimise caffeine,and have none after 4pm.
Cereals should be high fibre, low fat, low
sugar and low GI.
Eat deep sea fish especially salmon, tuna and
swordfish at least 4-5 times a week (Australian deep sea
fish contains very little mercury)
Eat a small handful of nuts (especially
macadamias, walnuts & brazil nuts 3 times a week.
Drink a small amount of alcohol, preferably
less than 1 glass of dry red wine daily on 5 days in any week,
Eat small meals, the biggest meal no more
than could be held in your two cupped hands.
Eat three meals a day with a balanced protein, good fat & low GI carb,
high fibre snack in between each meal if necessary to prevent hunger
Eat soy products in preference to dairy,
both soy and dairy products should be low fat varieties.
Eat probiotics eg lactobacillus acidophilus
and bifidus found in many low fat soy and dairy yoghurts.
If you are over 40 and obese you may well be
converting too much of your testosterone to oestrogen, in both males and
females which is one of the main causes of middle age spread. This can be
slowed by supplementing with Zinc, Chrysin & DIM or IC3.(See Andropause)
If you are over 40 you may also be building
up insulin resistance and developing syndrome
x, supplementing with chromium may improve your insulin metabolism. Low
fat, low GI diets with adequate exercise are essential for people with
syndrome x. Metformin tablets help reduce insulin resistance.
2)Exercise at least 35 minutes 5 times a week. Ideal exercise programs contain both cardiovascular and resistance
(weights) components.
3) If necessary weight reducing drugs such as Xenical or Reductil can be added to this protocol.
Metformin should be considered if insulin resistance is a problem.
4) Metabolic conditions such as syndome x, diabetes,
hypothyroidism, polycystic ovary syndrome and sex hormone imbalances including male menopause and are very common and should be
investigated and treated as part of the weight loss program.
5) High protein diets may be an affective way to
lose weight, the Atkins Diet helps a great many people lose weight, but is hard to sustain
long term
6) The Channel 7 Kick Start
Diet can be a great way to lose weight quickly in 7 days and introduce you
to the principles of low GI lifestyles.
Obesity is defined as having a body mass
index of >30. You are overweight if you have a BMI of > 25. Waist Measurement is
also a very good predictor of future risk from cardiac disease and diabetes.
RPA Metabolic clinic
BMI definitions:
BMI
Definition
Waist Measurement
Metabolic Risk
<25
Healthy
Increased
Increased ++
25-29.9
Pre Obese
30-34.9
Obesity type I
Males
>94cm
>102cm
35-39.9
Obesity Type II
>40
Obesity Type III
Females
>80cm
>88cm
More and more
Australians are obese including children, and this of course causes many health
problems.
Royston Clinic runs
individual weight loss programs for our patients.
Note: Overweight may or may not be due to increases in body fat.
For example, professional athletes may be lean and muscular, with very
little body fat, yet they may weigh more than other individuals with the
same height simply because of their large muscle mass
