Doctors Note: How do I make the most of the Optifast Program?
Posted By:Dr. Beth Browne, MD
Posted On:July, 02nd 2008
Category: Health
 

By: Dr. Beth Browne, Nutrition Solutions Medical Director

How can I Boost my Metabolism?

  1. TIMING > It is important to eat within 30 minutes of waking up in the morning. Remember the metabolism slows during sleep at night. Breakfast  “wakes up the metabolism”; it takes energy (calories are burned) to digest breakfast.

Next, you must eat/drink a bar/shake/soup every 3 to 3 ½ hours after that initial “breakfast” supplement.

(for example: 6AM, 9AM, Noon, 3PM, 6PM and 9 PM)

This timing is very important in keeping blood sugar levels steady and without tall peaks and drops. Steady, moderate blood sugar levels mean that Insulin levels can drop and follow this trend. As fasting Insulin levels drop, then it is easier to lose weight, even if you are NOT diabetic.

 Insulin is a hormone that is primarily responsible for taking glucose to the cells for utilization as energy. But when insulin levels are too high, this condition can cause cravings for sweets, increased fatigue and weight gain in the abnormal region – “belly fat”.

 

 

  1. NO CHEATING > Stick to the Optifast meal replacements only !

The shakes, soups and bars are formulated with a certain number of carbs, proteins and sodium in addition to vitamins. The math has been done for you. This unique formulation, along with correct timing in consumption, ensures that the blood sugar levels remain steady as listed above. ANY food or beverage not listed on your guidelines sheet can alter this chemical equation and interfere with optimum weight loss. Even if it is just a bite of apple, or fat free, sugar free food (no matter how little or how healthy)  it CAN and WILL interfere with your weight loss.

          Don’t forget the liquid calories. This means beer, wine or other forms of alcohol. Any form of alcohol is a source of only empty calories that elevates blood sugar and insulin levels, as well as stimulates hunger.

 

  1. Walking >   The pedometer will be your best friend. It should be the first thing you reach for in the morning and the last thing you see before your close your eyes to sleep. Can’t remember it? Try putting it by your toothbrush.

Keeping track of steps is key to reaching your maximal weight loss and reaching goals.  Simple math : if you are following the diet strictly and still not seeing the results on the scale, then you are not burning enough calories. Burn off more than you take in and you lose weight !

For more details, see the Weight Loss Guidelines Sheet for details on steps and increasing them weekly.

If you assume that you are very active and are getting in enough steps to be an “efficient metabolizer”, you may be making an assumption that interferes with your weight loss goals. Borrow a pedometer and get ready for a reality check.

 

  1. Building Muscle > Look at your initial TANITA reading( it was performed at your sign up day with your measurements) and find your Body Fat % This number should be less than 35%. Why is this so important?

One pound of muscle burns 45 calories a day , and

One pound of fat burns only 2 calories a day

You can boost your metabolism by increasing your percent of lean muscle and decreasing your % body fat. It is possible to lose muscle as you lose weight; you’re not just losing fat. So it is important to start resistant weight training by the second or third week of your program. ( for details refer to Weight Loss Guidelines Sheet)

This can be as low as 3 pound hand weights, used daily, and as little as 10 repetitions of a simple arm movement. No excuses for this unless you are missing a limb.

 

         Good Luck and make the most of this program. The Nutrition Solutions Team is here for you. Let us know if we can we can support your progress in any way.

         But if you have any excuses, you can look in the mirror and tell them to the person who is accountable. It’s your Weight, your Health and your Choice.