If you’re on a journey to lose weight, bringing more salads into your diet is a game-changer. 

But what most people don’t know is that the right or wrong salad dressing can make or break your efforts.

Many store-bought dressings are loaded with unhealthy fats, sugars, and preservatives, which can totally sabotage the benefits of your healthy salad. 

In this blog, we’ll explore the best salad dressings for weight loss.

 

What to Look for in Healthy Salad Dressings

Salad dressings can add flavor, moisture, and nutrients to your salads, making them more tasty and satisfying.

But choosing the right dressing is essential for maintaining a healthy diet. 

When you’re at the salad dressing aisle, a good rule of thumb is to check the Nutrition Facts label and look for the following:

 

Low Calories

Most low-calorie salad dressings contain less than 50 calories per serving size (typically a tablespoon or two).

Certain creamy dressings contain more calories vs. a vinaigrette or balsamic dressing.

But, you might not have to cut out your high calorie dressings as long as you pay attention to portion control.

For example, you can use a smaller serving of calorie-dense ranch dressing than you would a light vinaigrette.

We still recommend looking for a low-calorie dressing to more easily track your calorie count and macros, especially if you’re trying to lose weight.

 

Low in Sugar

Check the label for added sugars and choose options with less than 2 g per serving.

 

Low in Sodium

Even the healthiest salad dressings in the grocery store have some sodium in them.

This is from the spices and herbs that add flavor to your bowl of greens. 

Amounts can vary depending on your needs, but try to look for dressings with less than 200 mg per serving.

 

Made with Healthy Fats

Avoid dressings with trans fats or hydrogenated oils. 

Instead, look for those made with extra-virgin olive oil, avocado oil, or flaxseed oil, which include good fats and nutrients.

 

Includes Natural Ingredients and Few Preservatives

The best salad dressings are made with real, natural ingredients, with as few preservatives as possible. 

Many store-bought salad dressings include some preservatives, as they help the dressing last longer on the shelves and in your refrigerator.

Some preservatives are healthier and more natural than others, such as vinegar and lemon juice.

 

The Best Salad Dressings for Weight Loss

Simple Girl

Simple Girl is our favorite salad dressing at Lifelong Metabolic Center. We use it for the first 3 phases of our weight loss program and recommend it for the 4th phase.

It’s low in calories, sugar, and sodium. It also contains healthy fats and is made with natural high-quality ingredients.

 

Annie’s

Annie’s Organics is a brand known for its clean ingredients that aren’t touched by pesticides or other unnatural chemicals.

It’s also known to have some of the healthiest options when it comes to store bought dressings.

 

Skinnygirl

Easily confused with Simple Girl but just as delicious. 

Skinnygirl is another brand that helps you dress your salad with fewer calories, less sugar and sodium, and a dose of healthy fats.

 

Homemade Oil and Vinegar Dressing

You can make healthy salad dressings at home using different oils and vinegars.

Use oil (i.e., extra-virgin olive oil, avocado oil, or soybean oils) and choose to mix with apple cider vinegar, balsamic vinegar, or red wine vinegar. 

You can also add a dash of pepper and/or salt to taste.

Regardless of the serving size and types of oils and vinegars used, you’ll want to use a ratio of 3 parts oil to 1 part vinegar. 

For example, if you use 1 tablespoon of oil, you’ll want to add 1/3 tablespoon of vinegar.

 

Conclusion

Choosing the best salad dressing for weight loss doesn’t mean sacrificing flavor. If you choose healthy store-bought options, you can enjoy delicious, satisfying salads that help you toward your weight loss goals. 

Experiment with different flavors and combinations to find your favorite go-to dressings, and enjoy the journey to a healthier you!

For additional assistance on how to find a healthy dressing for your needs, contact Dr. Amanda Borre at Lifelong Metabolic Center today.

Protein bars have become a staple in the diet of many individuals striving for weight loss. 

Protein bars can help you lose weight by promoting satiety (aka making you feel full) and preventing unhealthy snacking throughout the day.

Choosing the right protein bar can make a significant difference in your weight loss journey, and this blog’s goal is to show you what to look for in protein bars and provide recommendations.

 

Considerations for Healthy Protein Bars

If you’re trying to lose weight, look for the following when selecting the best protein bars:

 

High Protein Content

The primary purpose of a protein bar is to provide a substantial amount of protein. Look for bars that contain at least 10 grams of protein per serving.

This protein content is sufficient to promote muscle growth and repair while helping you feel fuller longer, reducing the likelihood of snacking on high-calorie foods.

Examples of protein sources in found snack bars:

• Soy protein
• Whey protein isolate
• Brown rice protein
• Pea protein
• Pumpkin seed protein

 

High in Fiber

Fiber plays a crucial role in weight management by promoting satiety and supporting digestive health. 

Look for protein bars that contain fiber-rich ingredients such as oats, nuts, seeds, or soluble fiber sources like chicory root fiber. Aim for bars with at least 3 grams of fiber per serving to aid in appetite control and digestion.

 

Low in Added Sugar and Carbs

While protein is essential, it’s crucial to keep an eye on the sugar and carbohydrate content of protein bars. Even nutrition bars that are marketed as healthy snacks may contain more sugar and carbs than you may think, so reading the Nutrition Facts label is a must.

Choose bars with minimal carbohydrates and added sugars. Instead, look for bars sweetened with natural sources like stevia or monk fruit.

 

Low Calorie Count

While protein bars make for a convenient snack, they shouldn’t be a calorie bomb. Avoid bars over 250 calories—those excess calories can derail your weight loss progress.

 

Limited Artificial Ingredients

Be mindful of artificial ingredients such as artificial sweeteners, colors, and preservatives. Opt for bars with natural ingredients and minimal additives.

 

Nutrient-Dense Additions

Many protein bars come fortified with additional vitamins and minerals. Consider bars that offer these extra benefits, as they can support overall health and well-being during your weight loss journey. However, ensure that the added nutrients align with your dietary needs and goals.

 

Best Protein Bars for Weight Loss

Not all protein bars are created equal, and that’s why we compiled a list of some of the best protein bars on the market:

 

Power Crunch Protein Bars

Power Crunch Protein Bars are great. They contain 13 grams of protein, taste great, and are like a light wafer cookie.

 

Fit Crunch Bars

Perfect for anyone with a sweet tooth, Fit Crunch Bars taste like candy bars—and they come with 16 grams of protein, guilt-free. Fit Crunch protein bars also come in two varieties: baked and wafer.

 

Quest Bars

Compared to the other brands, Quest Nutrition’s protein bars are higher in carbs but tend to have fewer calories per bar.

Take each brand’s chocolate peanut butter protein bars, for example:

• Power Crunch: 215 calories, 12g total carbohydrates
• Fit Crunch Wafer Protein Bar: 240 calories, 10g total carbohydrates
• Quest Protein Bar: 190 calories, 22g total carbohydrates

Additionally, Quest protein bars have 20 grams of protein — more than Power Crunch and Fit Crunch.

 

Conclusion

The next time you’re shopping in the snack bar aisle, keep an eye out for protein bar options that are high in protein and fiber; low in sugar, carbs, and calories; and include natural ingredients and vitamins and minerals.

For additional guidance, contact Lifelong Metabolic Center.

What to Look for in Protein Powder If You’re Trying to Lose Weight

Protein is crucial for weight loss and healthy weight management as it helps build and repair tissues, boosts metabolism, preserves lean muscle mass, and keeps you feeling full longer, reducing the urge to snack unnecessarily.

Embarking on a weight loss journey can be both exciting and challenging. One helpful and convenient tool in this journey is protein powder.

Protein shakes and powders aren’t just for bodybuilders. They can help you lose weight and make sure you meet your protein goals.

But, not all protein powders are created equal. 

Here’s what you should look for when choosing a protein powder for weight loss—and some of our favorite brands.

 

High Protein Content

The first thing to consider is the protein content per serving. Aim for a protein powder that provides at least 20 grams of protein per serving. This amount is ideal for promoting muscle growth and repair while keeping you satiated.

 

Low in Calories and Sugar

Weight loss is often about creating a calorie deficit. Choose a protein powder that is low in calories, preferably less than 150 calories per serving. Additionally, watch out for added sugars, as they can contribute unnecessary calories and hinder your weight loss goals. Look for powders with minimal or no added sugars.

 

Types of Protein Sources

Protein powders can be derived from various sources such as whey, casein, soy, pea, hemp, or rice.

Whey and casein proteins, derived from milk, are popular choices because they have high-quality protein content and fast absorption rates.

However, if you’re lactose intolerant or prefer plant-based options, consider protein powders made from soy, pea, hemp, or rice proteins. These can be equally effective for weight loss.

Soy protein is an excellent plant-based protein, as soy is a complete protein, which means it contains all 9 essential amino acids. Your body needs amino acids to build protein, which helps you build muscle and support a healthy weight. Soy is good in moderation and if you have no hormonal issues.

 

Fiber Content

Fiber plays a crucial role in weight loss by promoting satiety and supporting digestive health. Look for protein powders that contain added fiber, such as soluble fiber or prebiotic fiber. These can help you feel fuller longer and aid in maintaining a healthy gut microbiome.

 

Added Nutrients

Some protein powders come fortified with vitamins and minerals, offering additional nutritional benefits. 

While these added nutrients can be beneficial, make sure they align with your dietary needs and goals. For example, if you’re looking to boost your vitamin D intake, opt for a protein powder fortified with this nutrient.

 

Flavor and Texture

With protein powders, flavor and texture matter. 

If you don’t like the flavor or texture, you’re not going to use it. 

And unfortunately, there are a lot of weird-tasting, chalky-textured protein powders on the market.

Try different flavors to find one you enjoy without adding excessive sugars or artificial ingredients. Consider the texture of the powder when mixed with liquids. Smooth and easily mixable powders are more enjoyable to consume.

If you’re struggling to find powder options you like, shop around for a prepackaged protein shake instead.

Here are some of our preferred choices.

 

Best Protein Powder for Weight Loss

Quest Nutrition

Quest Nutrition offers both premade protein shakes and protein powders that are:

• Low carb (3 grams per serving)
• Low sugar with no sugar added
• Packed with 24 to 30 grams of protein
• Found in just about any grocery store

These are not vegan protein products, as the powder’s source of protein is whey protein isolate and micellar casein, a dairy protein, and the shakes contain milk protein concentrate and milk protein isolate.

 

Clean Simple Eats

Clean Simple Eats’ protein powders have a lot to offer:

• Good ingredients
• Rigorous testing
• Wide variety of flavors
• 20 grams of protein sourced from grass-fed whey protein isolate

 

Fairlife Elite

Although it has roughly two times the calories of Quest and Clean Simple Eats products, the Fairlife Elite protein milkshake makes up for it in its hefty dose of protein: 42 grams, to be exact.

It’s a great choice for post-workout recovery and muscle maintenance, and it makes getting enough protein a breeze.

 

Premier Protein

Premier Protein lives up to its name with a wide variety of protein shake flavors and a smaller but just as delicious offering of protein powders. We like this brand because it’s:

• Affordable
• Filled with good ingredients and 30 grams of protein (25g for plant protein powders)
• Low sugar
• Gluten-free and soy-free
• It’s just downright delicious!

To help vegans meet their protein needs, Premier Protein has plant-based protein powders that are free of whey and casein and instead use a blend of rice and pea protein.

The animal-based protein powders get their protein from whey protein concentrates and isolates.

 

Conclusion

If you’re trying to increase your protein intake and lose weight, drinking protein shakes might help you reach your goals.

To learn more about the best kinds of protein powders and protein shakes for weight loss, contact Dr. Amanda Borre, D.C., at Lifelong Metabolic today.

In our fast-paced world, stress has become an unwelcome companion for many, often leading to unhealthy coping mechanisms such as stress eating.

If you find yourself reaching for comfort food when cortisol levels rise, you’re not alone. However, there are effective strategies to break free from this cycle.

In this blog, we’ll explore actionable tips on how to avoid stress eating and embrace a more mindful approach to nourishing our bodies.

 

What is Stress Eating?

Before jumping  into solutions, let’s address the big question first:  

What is stress eating?

Stress eating, also known as emotional eating, occurs when individuals use food to cope with negative emotions.

This behavior is often triggered by stress, anxiety, sadness, or even boredom.

If left unchecked, stress eating can quickly lead to disordered eating, like overeating or binge eating.

Are you struggling to fend off emotional eating? Sign up to get my 5 Weight Loss Tips and 5-day email course, free.

 

How to Stop Stress Eating

Identify Your Stressors

The first step in overcoming stress eating is to recognize stressors, or what triggers your stress. 

Pay attention to situations, emotions, or events that prompt you to reach for food. 

By identifying these triggers, you can develop healthier coping mechanisms.

 

Embrace Mindful Eating to Help Prevent Emotional Eating

Mindful eating involves being fully present during meals, savoring each bite, and paying attention to hunger and fullness cues. 

Take a few minutes to stop and ask yourself, “I am truly hungry?” 

By cultivating mindfulness, you can break the automatic connection between stress and eating, allowing for more conscious and intentional food choices.

 

Develop Healthy Habits through a Routine

Creating a structured daily routine can contribute to stress reduction. Ensure you allocate time for regular meals, snacks, and breaks. 

Consistency in your eating habits helps stabilize blood sugar levels, reducing the likelihood of impulsive, stress-induced eating.

Keeping a food diary to track your mood and food choices can help gain control of your eating and help you understand why you turn to food in times of stress.

 

Make Smarter Snacking Choices

Replace typical stress-eating cravings, like bags of chips or pints of ice cream, with healthier alternatives.

Stock your pantry and refrigerator with healthy snacks like fresh fruits, vegetables, and nuts. These options not only provide essential nutrients but also contribute to a sense of well-being.

 

Try New Ways to Reduce Stress

Rather than eating when you’re feeling stressed, try alternative coping mechanisms, such as:

• Taking a walk or engaging in a physical activity
• Meditating
• Taking a hot shower or bath
• Calling a friend or family member

 

Connect with Others

Reach out to friends or family for support. 

Having a support system can provide valuable guidance and encouragement as you work towards breaking free from stress eating habits.

 

Seek Professional Guidance

Sometimes, the journey to overcoming stress eating requires professional guidance. 

Learn about the benefits of consulting with nutritionists and mental health professionals who can provide personalized strategies to address your unique challenges.

If you find yourself eating too much as a response to stress, even when you aren’t hungry, it may be time to improve your emotional and physical well-being.

Lifelong Metabolic Center’s medically supervised weight management program will give you the proper tools and habits to help stop emotional eating. 

Contact us today for a free consultation.

In the realm of health and wellness, the relationship between obesity and eating disorders is up for debate.

While it’s widely acknowledged that there is a link between the two, the nuances of this connection are complex and multifaceted.

In this blog, we’ll dive into the question: 

Is obesity an eating disorder? 

Let’s explore the various facets of this intricate issue.

 

What is Obesity?

Obesity is generally defined as a medical condition characterized by an excess accumulation of body fat. This condition can result from a combination of genetic, environmental, and lifestyle factors, including poor diet and lack of physical activity.

 

What are Eating Disorders?

On the other hand, eating disorders encompass a range of psychological conditions that affect a person’s eating behavior and habits, often leading to either inadequate or excessive food consumption.

There are three common eating disorders…

 

Anorexia Nervosa

Anorexia nervosa is a mental disorder characterized by an obsession with eating and body weight. Many people with anorexia have a distorted view of their body image, even if they’re at a healthy weight, as the idea of being overweight or obese causes significant distress.

Symptoms of anorexia nervosa include:

• Maintaining a below-average weight and eating as little as possible
• Starvation diets
• Over-exercising
• Low body weight
• Unrealistic view of their weight and shape

 

Binge Eating Disorder

Individuals with binge-eating disorder overeat in a short period of time—a binge episode—and feel they can’t control the amount of food or the type of food they eat.

Eating a lot of food once in a while doesn’t equate to having binge-eating disorder. Most binge-eating disorder diagnoses require a binge eating frequency of at least one binge episode per week for 3 months. 

Binge eating is associated with obesity, as many people with this disorder struggle with excess weight gain.

 

Bulimia Nervosa

Bulimia nervosa combines binge eating and weight loss associated with anorexia nervosa.

People with bulimia nervosa have often secret, recurrent binge eating episodes followed by self-induced vomiting and purging behaviors to avoid gaining weight.

It also shares similar symptoms with anorexia, such as excessive exercise and fasting. An additional concern is the abuse of laxatives or diuretics 

Although the purging aspect of bulimia suggests individuals are at a healthy weight, many who struggle with this disorder can be overweight and obese.

It’s important to remember a person with an eating disorder can be any size, shape, or weight.

 

The Interplay of Biological and Psychological Factors

Genetic Predisposition

Research suggests that genetic factors play a role in both obesity and eating disorders. 

Individuals may be genetically predisposed to obesity due to factors such as metabolism and fat storage, while a genetic predisposition to certain personality traits may contribute to the development of eating disorders.

 

Psychological Impact

Eating disorders often have a significant psychological component, involving factors like body image dissatisfaction, low self-esteem, and societal pressures. 

While obesity itself may not always be rooted in psychological issues, the emotional toll of societal perceptions can impact both mental health and eating habits.

 

Diagnostic Criteria and Medical Perspectives

Medical Classification

From a medical standpoint, obesity is typically diagnosed based on body mass index (BMI), while eating disorders are diagnosed through specific criteria outlined in the DSM-5, a psychiatric manual.

Understanding these distinctions is crucial in determining whether obesity can be strictly classified as an eating disorder.

 

Overlapping Features

Despite their differences, obesity and eating disorders can share overlapping features.

Emotional eating, for example, is a behavior observed in both conditions, blurring the lines between physiological and psychological influences.

Additionally, many individuals with obesity engage in binge eating and other disordered eating behaviors.

Battling emotional eating? Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

 

Risk Factors

People who experience obesity and people with eating disorders may be at increased risk for other health issues:

• Anxiety
• Depression
• Fertility issues
• Gastrointestinal problems
• Heart disease
• High or low blood pressure
• Lethargy
• Poor circulation
• Stroke

 

Eating Disorder and Obesity Treatments

The prevalence of obesity and comorbid eating disorder behaviors is high, so recognizing the interconnection between obesity and eating disorders allows for more targeted and effective interventions.

Treatment approaches should consider both the physical and mental aspects, encompassing dietary modifications, physical activity, and psychological counseling, specifically cognitive behavior therapy.

Promoting holistic lifestyle changes, including balanced nutrition, regular exercise, and mental health support, can address the root causes of both obesity and eating disorders.

Emphasizing a comprehensive approach can lead to sustainable improvements in overall well-being.

 

Conclusion: A Nuanced Perspective

In conclusion, the question of whether obesity is truly an eating disorder requires a nuanced perspective.

While obesity isn’t considered an eating disorder, both share certain aspects and are influenced by a combination of genetic, environmental, and psychological factors. 

Acknowledging this complexity is crucial in developing effective strategies for prevention and treatment, fostering a holistic approach to health and wellness.

Obesity and eating disorders are serious health problems, and individuals struggling with either should seek treatment.

Lifelong Metabolic Center can help improve one’s overall wellness. 

Contact us today for a free consultation.

As women age, maintaining optimal health becomes increasingly important. One lifestyle approach gaining popularity for its potential health benefits is intermittent fasting.

In this blog post, we’ll explore the concept of intermittent fasting and delve into how it can be especially important for women over 50.

 

Benefits of Intermittent Fasting for Women Over 50

Intermittent fasting is not a diet; it’s a pattern of eating that alternates between periods of fasting and eating.

For women over the age of 50, intermittent fasting has been shown to provide numerous advantages for both physical and mental well-being.

Here’s what you need to know about intermittent fasting benefits in women over 50:

 

 1. Weight Loss and Metabolic Benefits

As we age, our metabolism tends to slow down, making weight management a more challenging task. Studies suggest that intermittent fasting boosts metabolism, helping women over 50 maintain a healthy weight and potentially reduce the risk of age-related metabolic issues, like loss of muscle mass and bone density.

 

 2. Hormone Regulation for Menopausal Women

Hormonal changes during menopause can lead to weight gain and increased fat storage. Intermittent fasting may help regulate hormones such as insulin and growth hormone, contributing to better weight control and overall health for women in this age group.

 

3. Cellular Repair and Longevity

Fasting triggers a process called autophagy, where the body cleans out damaged cells and regenerates new, healthier ones. This cellular repair mechanism is believed to contribute to increased longevity and a lower risk of age-related diseases.

 

4. Improved Cognitive Function

Cognitive decline is a common concern as we age. Intermittent fasting has shown promise in supporting brain health by promoting the production of brain-derived neurotrophic factor (BDNF), a protein associated with cognitive function and mental well-being.

 

5. Heart Health

Women over 50 often are more susceptible to cardiovascular issues. Intermittent fasting may help improve heart health by reducing risk factors such as high blood pressure, cholesterol levels, and inflammation.

 

How to Make Intermittent Fasting Work for Women Over 50

Before embarking on an intermittent fasting program, it’s crucial to consult with a healthcare professional, especially for individuals with pre-existing health conditions. Here are some general tips to get started:

 

Choose a Fasting Window

Decide on a fasting window that suits your lifestyle. Common fasting plans include:

• The 16:8 method involves fasting for 16 hours and allowing 8 hours to eat
• The 5:2 method involves eating normally for 5 days, followed by reduced calorie intake for 2 non-consecutive days (aka alternate-day fasting)

 

Stay Hydrated

Drink plenty of water during fasting periods to stay hydrated and support overall health.

 

Prioritize Nutrient-Dense Foods in Your Fasting Meal Plan

Focus on whole, nutrient-dense foods when breaking your fast to ensure your body receives essential vitamins and minerals.

Are snacks tempting you? Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

 

Listen to Your Body

Pay attention to how your body responds to intermittent fasting and make adjustments as needed. It’s essential to prioritize your well-being throughout the process.

 

Should You Try Intermittent Fasting?

Intermittent fasting holds exciting potential for women over 50 looking to enhance their health and well-being. As with any lifestyle change, it’s crucial to approach intermittent fasting with a well-informed mindset and personalized considerations. 

Intermittent fasting is not for everyone. For some, grazing or three meals may work better than fasting. You should consult with your healthcare provider to determine the best approach for your individual needs.

If you need help with weight loss, you may want to consider Lifelong Metabolic Center’s weight loss program, which can be done from anywhere in the world.

Our program involves:

• Exercise and diet plan based on your DNA test results
• Intermittent fasting schedules
• Natural supplementation
• Oversight and regular check-ins from a healthcare professional

Contact us today for a free consultation.

Beans are a great source of protein and fiber and have been staples of people’s diets for a long time. There are many different types of beans: kidney, black, and pinto beans, to name a few.

Black beans and pinto beans are some of the most popular beans due to their affordability and versatility in so many dishes. While both pinto and black beans are healthy, is one better for you than the other?

This blog will break down the differences between these two types of beans, from the basic information about the beans’ appearances to their nutritional benefits and shortfalls.

 

Differences Between Black Beans and Pinto Beans

Color

As the name suggests, black beans are black, whereas pinto beans are a light brown color with white speckles. The Spanish word pinto means “painted,” and the bean’s white spots look like someone painted them on.

 

Size

Though the size difference is barely noticeable, black beans are smaller than pinto beans.

 

Texture 

Pinto beans are creamier and softer compared to black beans.

 

Flavor

Black beans have a slightly sweeter flavor than pinto beans. Pinto beans have a mild taste, which helps these beans complement the flavors of the foods they’re cooked with.

 

Black Beans vs Pinto Beans Nutrition Facts

From a nutritional perspective, pinto beans and black beans are almost identical. Both beans contain around 15 grams of protein and fiber per one-cup serving.

There are some differences, though they are slight.

The data used to compare the two beans comes from the USDA FoodData Center and measures a one-cup serving of cooked black beans and cooked pinto beans, without any salt added to either bean. The numbers in the chart below have been converted to grams for consistency.

Carbs

Black beans are slightly lower in carbs compared to pinto beans. According to the USDA FoodData Center, a one-cup serving of cooked black beans has 4 fewer carbs than pinto beans.

 

Fats

Pinto beans contain more fat than black beans, with a difference of 0.18 grams, which is not a big difference to impact most people.

 

Are Refried Beans Bad for You?

Refried beans are often found in Mexican and Southwestern dishes, like burritos and bean dips. Although pinto beans are commonly used to make refried beans, you can use any bean.

Fried foods are not as good for you because the process adds extra calories. Before the frying process, frying pans are coated with butter, lard, or oil, which contain high amounts of trans fat. During the food preparation process, the cook applies butter to the food and covers it in flour.

Many people believe that refried beans are worse than other fried foods because “refried” implies the beans were fried twice. This is not the case because refried beans go through the process once. The “refried” comes from a mistranslation of the dish’s Spanish name, frijoles refritos. Refritos means “very fried” or “well-fried,” not “twice-fried.”

That said, refried beans contain more sodium and trans fats compared to other beans. This comes down to how you prepare your food and the ingredients you use. For example, using clean butter in your meal prep or spreading it on your food can be a healthier alternative.

You can also reduce sodium by not using canned beans. Instead, you can buy them dry and soak the beans in water. Canned beans usually have salt added to them to preserve them. Soaking dried beans may be more time-consuming but the health benefits are worth it.

Note that sodium is not bad — everyone needs sodium in their diet. As with most things, sodium is fine in moderation.

 

Are Black Beans or Pinto Beans Better?

Both black beans and pinto beans offer an array of nutritional benefits, and the ultimate decision for which bean is the better bean may come down to personal preferences and dietary needs.

For most people, the nutritional differences are minuscule. But if you want to cut back on as many carbs as possible, then you might want to stick with black beans.

The next time you go to Chipotle and the person behind the counter asks you if you want black or pinto beans, rest assured that both beans are great options. 

To learn more about how to incorporate more beans into your diet, contact Dr. Amanda Borre of Lifelong Metabolic Center today.

You might have heard Wegovy and Ozempic are some of the newest weight loss medications. They are seemingly effortless solutions for achieving a healthy weight, especially for those who have struggled with weight issues for a long time.

However, the widespread enthusiasm surrounding weight loss drugs like Wegovy often fails to highlight the substantial risks and concerns associated with their use.

It also neglects to discuss what happens when people stop taking Wegovy once they’ve lost weight. Without a weight management program, they will likely regain the weight they lost.

The purpose of this blog is not to discourage individuals from using Wegovy or to stop taking it; the goal is to provide you with comprehensive information about Wegovy, presenting both its positive aspects and potential drawbacks, as well as help you consider a plan so you can achieve successful long-term weight loss.

Whether you are contemplating starting Wegovy or are already on the medication, we encourage you to delve into the information ahead and carefully consider both the potential risks and benefits associated with Wegovy.

 

How Does Wegovy Work for Weight Loss?

Semaglutide, the active ingredient in Wegovy, works by mimicking the effects of natural GLP-1, which plays a role in regulating appetite and food intake.

By activating GLP-1 receptors, Wegovy helps in reducing hunger and increasing feelings of fullness, ultimately leading to weight loss.

In June 2021, the U.S. Food and Drug Administration (FDA) approved Wegovy for weight loss. 

 

Common Side Effects of Wegovy

While Wegovy is the only semaglutide injection to receive FDA approval to help with weight loss, it still has side effects and risks.

Common side effects of Wegovy include:

• Abdominal pain
• Bloating
• Constipation and diarrhea
• Heartburn
• Nausea and vomiting

Wegovy may cause rare but serious side effects that result in people developing health conditions like:

• Gallbladder disease
• Gastroparesis (stomach paralysis)
• Hypoglycemia (low blood sugar)
• Intestinal blockage
• Kidney failure 
• Pancreatitis
• Thyroid cancer

 

How Long Do the Side Effects of Wegovy Last?

The more common gastrointestinal side effects, like nausea, vomiting, diarrhea, and constipation, usually occur at the beginning of Wegovy treatments and clear up after a few weeks.

Some of the more serious health conditions associated with taking Wegovy, such as gastroparesis, kidney failure, and gallbladder disease, are chronic. There is no cure for these conditions, and those who develop them will have to live with them for the rest of their lives.

 

Who is Eligible to Take Wegovy for Weight Loss?

Wegovy is not for everyone.

To be eligible for Wegovy, adults need to meet the following requirements:

• A body mass index (BMI) of 30 or higher; or
• A BMI of 27 or higher with a weight-related health condition like high blood pressure, type 2 diabetes, etc.

 

Why Am I Not Losing Weight on Wegovy?

Some people don’t respond to Wegovy. 

When this happens, insurers will stop covering Wegovy if patients don’t experience 5% fat loss in 3 months, pricing these patients out. 

At this point in time, we don’t know why some people respond to Wegovy while others do.

In other cases, people may have such adverse reactions to the side effects they can’t continue treatment with Wegovy.

Wegovy may seem like the best solution for weight loss, but the truth is it does not work for everyone.

Frustrated by lack of results from other weight-loss solutions? Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

 

Wegovy Alternatives

Wegovy is not the only weight loss solution on the market. 

Here are some others you may want to consider:

 

Using Ozempic for Weight Loss

Wegovy contains the same active ingredient as Ozempic, a better-known brand-name semaglutide injection used to treat type 2 diabetes.

While Ozempic is not approved for weight loss by the FDA, many medical professionals prescribe it for off-label use—that is, taking a drug to treat a health problem even though that drug has not received FDA approval to treat that specific problem.

Botox, for example, is an FDA-approved anti-aging treatment, but Botox is also used to treat migraines. Off-label use can be an effective option for some. However, off-label use is more expensive, as most insurance companies will not cover the costs of off-label treatments.

A dose of Wegovy contains more semaglutide than Ozempic, and some believe Ozempic’s lower dosage might have fewer adverse effects and could be safer than Wegovy.

Smaller dosage aside, people using Ozempic report side effects and risks that are similar to Wegovy’s. Since Ozempic is not FDA-approved for weight loss, there may be more risks to using it as a weight loss treatment.

 

Undergoing Bariatric Surgery

Bariatric surgery refers to surgical procedures that modify the digestive system to help patients lose weight.

One of the most common bariatric surgeries is the gastric bypass, which reduces the size of a patient’s stomach. A gastric bypass slows digestion and the amount of food a person can eat—similar to the effects of Wegovy or Ozempic.

Bariatric surgery is usually performed as a last resort, as it often includes long-term risks and complications.

 

Joining Weight Loss Programs

Weight loss programs come in many different forms. Many focus on losing body weight through diet and exercise. Some programs also include weight management or weight maintenance plans with the intent of ensuring people lose weight and keep it off. This might include lifestyle changes, meal prep, diet alternatives, and more.

Compared to drugs like Ozempic and Wegovy, as well as bariatric surgery, weight loss programs have significantly fewer health risks.

 

If You Use Wegovy or Ozempic for Weight Loss, You Need a Weight Management Program

Most people who lose excess weight from taking Wegovy experience weight regain after treatment. A 2022 study found that its participants regained two-thirds of the weight they lost one year after stopping Wegovy.

The short-term use of Wegovy is a quick fix for weight loss that brings people right back to where they started. It doesn’t address what caused the weight in the first place.

If you truly want to lose weight and keep it off for good, you need to change your lifestyle—and that’s what Lifelong Metabolic Center can help you do.

Our DNA weight loss program includes a weight management component. Using the findings from a DNA test, we’ll discover what foods are best for you, which ones you should avoid, and find an exercise routine that is effective and enjoyable for you.

If you’re not anywhere near Naperville, Illinois, that’s not a problem! Our medically supervised program is fully remote, so you’ll receive the guidance regardless of your location.

Contact us today for a free consultation.

Chances are you’ve heard the names WeGovy and Ozempic somewhere: in a commercial, on the news, or a friend or relative. 

You’ve probably heard Ozempic and WeGovy described as life-changing weight loss medications for someone who’s struggled to lose weight their entire life or an easy way for anyone to reach a healthy weight without making lifestyle changes.

But all the hype around drugs like Ozempic fails to address serious risks and issues with taking them.

The goal of this blog is not to say people should avoid using Ozempic or stop taking it. 

We just want to make sure you are educated about Ozempic—the good and the bad.

We also want you to think about what it takes to maintain weight loss. 

Do you have a weight management program so you don’t regain the weight you lost? If not, Lifelong Metabolic Center can help.

Whether you’re considering starting Ozempic or are already taking it, we encourage you to read ahead and consider the potential risks and benefits of Ozempic.

 

How Does Ozempic Work for Weight Loss?

Although Ozempic might sound like a newer weight loss medication, it’s actually been on the market since 2017. 

So why haven’t you heard about this incredible weight loss drug until recently?

Ozempic is used to help people with type 2 diabetes lower their blood sugar levels. 

Semaglutide, the active ingredient in Ozempic, mimics a hormone that tells the pancreas to produce insulin. Since type 2 diabetics can’t produce insulin naturally, taking semaglutide injections tricks their pancreas into making insulin.

The hormone Ozempic mimics has other effects: it makes people feel fuller and slows digestion, and many diabetics who take medications like Ozempic often lose weight.

Novo Nordisk, the company that makes Ozempic and Wegovy, ran a series of clinical trials to learn more about the use of Ozempic for weight loss and published its findings.

That, along with the U.S. Food and Drug Administration’s approval of Wegovy, another drug that uses semaglutide, to be used as a weight loss treatment, encouraged Novo Nordisk to market Ozempic as more than a way to treat type 2 diabetes, but also as a potential weight loss drug.

 

Ozempic FDA Warning: Is Ozempic Approved for Weight Loss?

The FDA has not approved Ozempic for weight loss purposes. 

Wegovy is the only semaglutide injection that is FDA approved for weight loss.

Health care providers can still prescribe Ozempic off-label for weight loss. 

“Off-label” or “off-label use” describes the practice of using a medication to treat a health issue even though that medication is not FDA approved to treat that issue.

Off-label use can be safe and effective. One example of off-label use is using Botox injections to help with migraines. Botox is FDA approved as an anti-age treatment but not as a migraine treatment.

Off-label use has its issues, though. Health insurance companies will not cover the cost of medications used off-label, as there are more risks to taking medications outside their approved purpose.

 

Risks and Common Side Effects of Ozempic

Ozempic has a number of common side effects:

• Acid reflux
• Bloating
• Blood sugar fluctuations
• Constipation
• Diarrhea
• Excessive burping and flatulence
• Headache
• Heartburn
• Indigestion
• Nausea
• Stomach pain
• Vomiting

For some, using Ozempic outweighs the benefits of weight loss, as it can cause serious health conditions and complications such as:

• Cancer
• Hypoglycemia
• Gallbladder issues
• Gastroparesis (stomach paralysis)
• Kidney failure
• Malnutrition
• Pancreatitis
• Thyroid tumors
• Vision changes

 

What Happens If You Take Too Much Ozempic?

Ozempic is a once-weekly injection. Taking more than one injection each week can result in more harmful side effects—or an overdose.

Are you concerned about the side effects of Ozempic? Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

 

Why Am I Not Losing Weight on Ozempic?

People taking Ozempic may experience different degrees of weight loss. One of Novo Nordisk’s clinical trials found that people without diabetes might lose weight more easily than diabetics taking Ozempic.

Additionally, people with a body mass index (BMI) of 30 or more experienced the biggest improvements in percent of their body weight.

 

How to Not Gain Weight After Stopping Ozempic

Research has shown that when people stop taking Ozempic, it is likely they will regain the weight they lost.

Although Ozempic is intended for long-term use for adults with type 2 diabetes, there is still much we don’t know about the long-term effects in non-diabetics. We do know the longer you take Ozempic to maintain your weight, the greater your risk of developing serious health conditions becomes.

You need a weight management plan after taking Ozempic, and that’s where Lifelong Metabolic Center can help.

Our medically supervised DNA weight loss and maintenance program is intended to help you keep the weight lost off for the rest of your life.

A DNA test will give us insightful information about what foods and exercises are most effective for you, and from there, we’ll teach you how to maintain your weight through diet and exercise.

Best of all, you can do our program from anywhere in the world, as it is 100% remote.

Let us help you prepare for life after Ozempic — contact us today for a free consultation — and be sure to get a copy of Dr. Amanda Borre’s Top 5 Weight Loss Tips eBook for free.

 

Is Ozempic Safe?

As with any drug, Ozempic isn’t a magic bullet that can help you lose weight and keep it off forever. It has its risks and drawbacks, and it is not something you want to become reliant on.

Generally speaking, Ozempic can be safe, but it may not be safe or effective for everyone.

If you need to lose weight, there are many options out there. While Ozempic may be right for some, it isn’t for others. If you are looking for a safe, effective weight loss program, Lifelong Metabolic Center offers an all-natural alternative with real food, accountability coaching, and quick results — without side effects or risk.

For more information, contact Lifelong Metabolic Center.

In terms of effective weight loss solutions, individuals often find themselves exploring a myriad of supplements. One of those can be chromium picolinate.

This compound, consisting of chromium and picolinic acid, has been touted for its potential role in weight management.

Frustrated with slow progress? Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

In this blog post, we’ll dive into the science behind chromium picolinate and explore whether it can indeed assist in the journey toward shedding those extra pounds.

 

What is Chromium Picolinate?

Chromium is an essential nutrient. It plays a critical role in a number of bodily functions. This includes the metabolism of carbohydrates, fats, and proteins.

Chromium picolinate is a supplemental form of chromium and is a popular choice for supplementation due to its high bioavailability, meaning the body can absorb it more easily.

 

Health Benefits of Chromium Picolinate

1. Regulation of Blood Sugar Levels

Chromium can assist in maintenance of healthy blood sugar levels. It can do this by enhancing the action of insulin––responsible for regulating blood sugar levels. 

By improving insulin sensitivity, it may contribute to better blood glucose control, potentially reducing cravings for sugary and high-carbohydrate foods.

 

2. Modulation of Appetite

Some studies suggest that chromium picolinate may have an impact on appetite regulation. 

By influencing neurotransmitters in the brain, it could potentially lead to reduced food intake––making calorie-controlled diets more sustainable.

 

3. Effects of Chromium on Body Composition

Maintaining muscle mass is critical for a healthy metabolism. Chromium picolinate has been investigated for its potential to support lean body mass during weight loss, ensuring that the majority of the lost weight comes from body fat rather than muscle.

 

4. Energy Metabolism Boost

Chromium is involved in metabolizing macronutrients, and chromium picolinate supplementation may support the body’s ability to efficiently convert food into energy. This enhanced energy metabolism could contribute to increased calorie expenditure, complementing other weight loss efforts.

 

How Much Chromium Do I Need?

According to the U.S. National Institutes of Health, the adequate intake for chromium is 25-35 mcg per day.

Most dietary supplements containing chromium include several different types of chromium, including:

• Chromium picolinate
• Chromium nicotinate
• Chromium polynicotinate
• Chromium chloride
• Chromium histidinate

To ensure you’re meeting your recommended daily chromium intake, consult a healthcare provider.

 

What Foods Are Considered Good Sources of Chromium?

Foods with high levels of chromium include:

• Broccoli
• Apples
• Lean meats like beef, ham, turkey, and chicken
• Whole grains
• Shellfish
• Grape juice
• Orange juice

 

Considerations and Caution for Taking Chromium Supplements

While chromium for weight loss shows promise, you should approach it with a balanced perspective. Results may vary from person to person, and it should not be viewed as a standalone solution for weight loss.

Additionally, excessive intake of chromium can have adverse effects, so it’s crucial to stick to recommended dosages for chromium supplementation.

A healthcare provider can help you determine your ideal chromium levels.

 

Conclusion

Taking chromium picolinate supplements may help you lose weight. Its influence on blood sugar regulation, appetite modulation, lean body mass preservation, and energy metabolism make it a subject of interest for those on a weight loss journey.

Remember: no supplement can replace a healthy diet and regular exercise. 

As with any dietary supplement, consulting with a healthcare professional before incorporating chromium picolinate into your routine is advisable. 

Ultimately, a holistic approach that includes a balanced diet, physical activity, and personalized lifestyle changes remains the cornerstone of sustainable weight management.

Lifelong Metabolic Center’s weight loss program teaches you how to make those changes, lose weight, and keep it off for life. 

Contact us today for a free consultation.