Out with the old ….

Are you tired of hearing the same-old, same-old diet rules? So am I. And guess what? Some of those tired old rules are just that — tired.

It’s time to get some NEW rules in place. So I’ve scoured the literature, and spoken to diet experts, to find out what rules we should throw out. And what you should replace them with.

Take a look …

Old rule: Forgo all fat.
New and improved: Focus on the right kind.

When Americans try to lose weight, 73% of them actively avoid fats in their diet, according to a recent Gallup poll.1

Bad move!

Why? Because fat is not the enemy. While you should be avoiding certain fats — trans fats from processed foods, for example — other fats aren’t as worrisome as we once thought.

If you reach instead for the monounsaturated fats — the type of fats found in olive oil, nuts and seeds — you can actually help raise your HDL cholesterol (the good kind) and help lower your LDL cholesterol (the bad kind).

And while you should be cutting down on saturated fats that come from butter, cheese, meat and other animal-based foods, you don’t have to slash it all for the sake of your heart. (If you want to read more about that, go here for my blog post on saturated fat.)

Make your meat choices grass-fed beef and poultry, which have a healthier nutrition profile. Try coconut oil as a cholesterol-free alternative to sautéed veggies or roasted sweet potatoes. And reach for dark chocolate to satisfy a sweet tooth.

When it comes to losing weight, foods high in fat that also contain protein and fiber can keep hunger at bay for hours.

So you’ll eat less overall. That’s pretty friendly fire if you ask me.

Old rule: Count calories.
New and improved: Count protein.

Weighing your food, tracking every morsel that goes into your mouth … it’s exhausting, and can easily backfire. Who wants to be hungry all the time?

A better way …. Instead of cutting calories, beef up the protein. Our Fat Loss Fast Start Program recommends consuming at least 10 grams of protein for every 25 pounds of body weight. That means if you weigh 150 pounds, you need at least 60 grams of protein per day.

Getting enough protein helps maintain a steady blood sugar level after you eat, preventing any spikes and crashes that can lead to binge eating. So you’ll naturally want to eat less. And lose big.

For animal sources of protein, choose free-range and hormone-free options. Fish should be wild-caught to decrease the risk of consuming toxins. Beans and legumes are inexpensive protein sources that are also high in hunger-curbing fiber.

Old rule: Cut all the crap from your diet.
New and improved: Have a cheat meal once a week.

After a week long if strict diet, you should not deprive yourself and have at least one cheat meal to celebrate progress.

When researchers at the University of Toronto deprived women of chocolate for a week, they found that the restrained eaters experienced more intense, chronic chocolate cravings and ate approximately double the amount of the good stuff when it finally was allowed. Who can blame them?

The moral of the story?

When you limit yourself day after day, you end up feeling deprived. Even if you do manage to take off weight, the minute you’re “off” your diet, you’ll end up scarfing down everything in sight.

And all that hard work goes down the tubes.

Instead, enjoy yourself every once in awhile. Whenever you have a craving for something that’s not on your healthy-eating program, write it down. Then, once a week, enjoy whatever you want on the list. Go nuts. And make sure you include dessert.

Don’t feel even the least bit guilty. Knowing that you have a little indulgence after a week of serious dieting will help you keep your resolve high over the long haul.

Just as we need to clean out our closet once every couple of months, we need to overhaul our diet thinking as well.

What do you think of the new rules?

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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Reference:1. Americans still avoid fat more than carbs. Gallup Web site. http://www.gallup.com/poll/174176/americans-avoid-fat-carbs.aspx. Published July 29, 2014.

2. Polivy J, Coleman J, Herman CP. The effect of deprivation on food cravings and eating behavior in restrained and unrestrained eaters. Int J Eat Disord. 2005;38(4):301-309. PMID: 16261600.

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  1. After l lose the weight and stop taking the product and watch what I eat do I gain pound again?

    • Dr. Steve Sisskind

      Hi Aracaely,

      Thank you for writing in and for sharing your concerns with us! There is no rebound effect when yo stop taking RealDose Weight Loss Formula No.1. The supplement is made with all natural botanical ingredients and do not have any lingering effects the moment you have taken your last pill. However, I do recommend that you stick with the many healthy tips in your Fat Loss Fast Start plan to ensure that the weight does not come back. Hope this helps! Have a healthy day!

  2. Dr Steve,
    Every time I attempt to maintain a fitness routine I end up catching whatever virus is going around. This has happened to me repeatedly throughout my life. Even during petiods of time when I am exercising in my home (excluding the theory of picking up germs at the gym). Most recently I started working with a trainer, weights and light cardio, working up to 3 1 hour sessions per week and I have come done with a severe case of bronchitis. I normally have a whey protein shake after working out. Also, I am about 70 lbs overweight I have been overweight for years, even when e revising consisttly. Do you have any thoughts? Thanks for your help.

    • Dr. Steve Sisskind

      Hi Laura,

      Thank you for writing in and for sharing your concerns with us! I understand your concerns as me and my family often get sick at the turn of the season. There could be a number of reasons for your infection but one of the most common is exposure to already infected individuals. They may be people you meet outside your home or may have come in contact with with surfaces that have droplets of the virus on them.

      I have found that supplementing my diet with fresh fruits and vegetables, especially this time of year, helps in boosting my immune system. Concentrate on red and purple fruits for their polyphenols and phytonutrients. Lastly, talk to your doctor about adding supplements and multivitamins to your healthy diet. During your consultation be sure to ask him or her about multi-vitamins, vitamin D and Omega 3 Fish Oil. Hope this helps! Have a healthy day!

    • Sounds like your immune system is compromised.

  3. Thanks Dr. Steve for the response. I have been walking four plus miles three to four times per week but I’m getting very bored and I have the urge to lift weights again. Do you think that lifting light weights using a circuit type routine would be okay? And I’ve tried yoga in the past and got bored with that too. I like to be active and moving.

    • Dr. Steve Sisskind

      Hi Jon,

      Thank you for writing in! Absolutely, lifting weight is fine but be sure to pair it with cardio training at least 3 time per week. Circuit training is a great routine and I hope you enjoy this instead of Yoga. Hope this helps! Make it a healthy day!

  4. Dr. Steve, How do I get rid if excess muscle mass? I bulk up easily and I lifted heavier weights for awhile and now I can’t seem to shed the bulk. I weigh about 265 and would like to get down to 225. What would You suggest?

    • Dr. Steve Sisskind

      Hi Jon,

      Thank you for writing in and for sharing your thoughts with us! There are a number of things you can try such as cutting back on your protein intake, increasing your portions of vegetables and then adding new exercises routines such as Yoga, Pilates or stretching exercises to flex and stretch your muscles. Also, steady state cardio such as running, swimming or cycling will help you slowly tone down and lose some of the muscle you have gained. However, even if you are trying to lose muscle mass, I still do recommend that you ought to lose no more than 2 pounds per week and still adapt a well balanced meal. It may take a while and a lot of mix matching for you to find the right formula to lose muscle but I do encourage you to not give up and keep on. Hope this helps! Have a healthy day!

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