weight loss tips Archives - Diet Center MidSouth

Simply Sensational Diet Center Salads

Written by Ty Bushart on March 6, 2022. Posted in Blog.

The idea of healthy food immediately brings to mind delicious and beautiful salads that are not only healthy but Instagram-worthy. We put together a list of some of the best ways to create nutritious salads that will make meals a beautiful breeze and make staying with your Diet Center Weight Loss Program fresh and delicious.

Mix Up The Proteins

The quickest way to get bored and fall back into bad habits is eating the same thing all of the time. Not only do your taste buds sigh at the thought of another bite, but the body has something called “metabolic memory” that kicks in when you eat repetitively. Once our bodies get used to a certain set of nutrients, our metabolism works less efficiently to handle the load.

What this translates into ultimately, is a slowing of weight-loss results. The importance of variety is that the body is not able to develop a metabolic memory of a meal and it will work harder to process. The simple way of putting it: Eat different proteins for each meal to keep your metabolism running high.

To make things easier, we like to prepare servings of chicken, eggs, beef, etc. and seal each one in a baggie so that when it comes time to add some protein to a meal, it’s as simple as reaching into the fridge and pulling one out.

Tip: For longer shelf life, make enough for two weeks of meals and store half in the freezer. A quick thaw in the microwave and voila, protein!

Vibrant Vegetable Buffet

A recent article delved into the psychology behind why buffets and the sight of food is so enticing to us. One of the key findings is that the visual presentation of a variety of foods releases dopamine into our system. This harkens back to the caveman days when food was difficult to get and serves as a physiological reward for having achieved a biological imperative, to eat. The body is wired to have a positive response to the presentation of food.

Now, let’s translate this principle to how we make our salads. At the beginning of a week, take a container with compartments and chop your favorite salad vegetables into each bin. When it comes time to assemble a tasty lunch, you can simply drag out the container to easily pick and choose what inspires you each day.

The results are two-fold. Meals are so incredibly easy to make that weight-loss will be all the easier and you are training your body to have a positive response to healthy foods that will make you smile with how beautiful they are.

Fantastic Fats

Let us shout it from the rooftops, “Eating healthy fats is a necessary part of weight loss!’”. And when in Rome, do as the Romans do. Making your own salad dressing can be a fantastic way to save money as well as experiment with bold new flavors for your foods. We love to make our own dressing with extra virgin olive oil, apple cider vinegar and our favorite salt-free spice blends. If olive oil isn’t your thing, we also like to make healthy croutons to add a divine crunch when we are craving carb-y goodness.

Restaurant-Worthy Croutons

1 serving | per serving: 1 starch, 1/2 fat
4 Melba® Toast
½ teaspoon butter
1 clove fresh garlic
Mrs. Dash® Salt-Free Lemon Pepper seasoning (to taste)

Set oven to broil. Crush the Melba Toast to desired size and arrange on a small baking sheet. Melt butter with the garlic and Lemon Pepper seasoning in a small dish and brush mixture over crushed up toast. Broil croutons on the middle rack for 5-7 minutes until golden brown and remove. Wait 2 minutes and serve when ready.

That’s So Sweet

Don’t be afraid to add your favorite fruit to your salads to give them a new dimension of flavor. Adding more colors of the rainbow to your plate also means that you are increasing your phytonutrient intake. As you know, phytonutrients are essential chemical compounds produced by fruits and vegetables that can help prevent many of the factors that lead to chronic illness and disease. The more colors you eat, the stronger your health will be. So, like we said, don’t be afraid to throw a few blueberries or some vibrant kiwi into the mix for a salad that will make you smile.

Tip: Hate it when your fruit dries out in your lunch? Fold a damp paper towel over the top of your salad to keep it fresh and beautiful until you eat.

Handful of Herbs

There’s no reason to skimp on flavor when fresh herbs are easily available at your local grocery store. Or better yet, grown right in your own garden! A quick handful of fresh basil, cilantro or any other seasonal herb can bring added dimension to your meal to keep your taste buds on their toes.

Herbs also have the additional benefit of being health powerhouses full of vitamins, antioxidants and natural anti-inflammatory compounds. Adding just a few extra ounces of herbs to your diet can help strengthen your immune system and improve your overall health, simply by eating!

Tip: Make fresh herbs last much longer by storing them in the fridge with stems submerged in water and covered loosely with a plastic bag.

Great Reasons to Add Variety to Your Diet

Written by Ty Bushart on February 24, 2022. Posted in Blog.

Don’t fall into the habit of eating the same foods, doing the same exercises and expecting different results. Our bodies naturally require diet and exercise diversity because no one food contains all the nutrients our bodies require, nor does one specific exercise target all parts of the body. Here are some important reasons to add variety to your daily health regimen.

Improve Gut Health

The Institute of Food Technology states that diversifying your diet can improve gut health. According to a lecture by Mark Heiman, Ph.D., Vice President and Chief Scientific Officer at MiroBiome Therapeutics, diet is the principal regulator of the GI microbiome, which contains trillions of bacteria used to aid in digestion and regulation the GI system. Heiman’s studies concluded that the microbiome requires a varied diet to function optimally. Taking a digestive enzyme such as Diet Center Fiber Capsules and a probiotic while following your Diet Center Program will help to improve gut health, decrease inflammation and improve the absorption of key nutrients.

Receive Varied Nutrient Profile

Kale is nutritious, however eating kale all day every day won’t provide you with the nutritional makeup your body needs to perform its best. Though kale contains vitamins and nutrients, it does not contain the diverse number of nutrients your body needs to run all its systems optimally.

Lessen the Phytonutrient Gap

According to a study titled “America’s Phytonutrient Report,” 80 percent of Americans are endangering their health by failing to vary their diet with colorful fruits and vegetables. This finding refers to the “phytonutrient gap.” Humans need a varied, colorful diet to receive phytonutrients, many of which are powerful antioxidants that can fight the damage caused to cells over time.

Avoid Boredom

Other than the scientific health benefits of eating a variety of different foods, it can also help you avoid boredom in your program and lead to less deviation. Most people find that eating the same thing every day can become mundane and cause unnecessary overeating of unhealthy foods, simply to break the humdrum cycle. By varying your food plan with healthy items, you can stay on track and create excitement in your eating.

Connect with Your Food

By purchasing and preparing colorful, nutritious foods, you learn the beauty and importance of a balanced food plate. Filling your plate with colorful fruits and vegetables is like creating a piece of art. Think of the plate as your canvas and make it as beautiful and balanced as you can. Cooking at home will also allow you to forge a deeper connection to your meals knowing you created them by hand.

Boost Your Metabolism

Have you heard the term “shocking your body?” Chances are if you find yourself hitting a weight-loss plateau, your body is signaling the need for change. By altering your healthy food options, you can tell your metabolism to work harder to process and identify these new foods.

Tips for Variety

Now that you know why you should vary your food choices and exercise routine, here is how you can make small changes to achieve this variety every day!

Get colorful. Add a rainbow of different fruits and veggies to your cart every time you shop.
Try something new. Make a promise to yourself to try a new healthy food each week. Brussels sprouts, bok choy, dragon fruit, blood oranges, Swiss chard are great options for variance.
Shop with the season. For the freshest produce, consider eating fruits and veggies that are in season.
Add veggies. Add different vegetables to your favorite soup, sandwich or breakfast options for additional variety, nutrients and taste!
Start small. Change one part of your meal at a time. Add another vegetable or change up your typical protein selection. Small steps add up!
Switch up your exercise. Just like diet, the same exercise routine can lead to your body plateauing. Change your cardio or introduce small weights to your regimen. You might even find something new you didn’t know you liked!

Be adventurous and step out of your comfort zone. We have a feeling you will feel better, have more energy, experience faster weight loss and enjoy improved health.

5 Biggest Myths About Weight Loss

Written by Ty Bushart on January 20, 2022. Posted in Blog.

“Never eat after dark.”

“Just cut out gluten.”

“Eat six small meals instead of three large ones.”

We’ve all heard these “quick-fix” weight-loss myths before. The problem is that no one food or behavior can magically improve weight loss, and sometimes these diet myths can be downright dangerous. For example, low-carb fads led to many people spiking their cholesterol because they thought as long as they skipped the bread they could eat all the fatty meat they wanted. There are many myths about weight loss so here are real facts to help you make smart choices in your nutritional choices and eating habits:

Myth #1: “Low fat” or “fat-free” foods are weight-loss friendly.

The fat may have been processed out of a food, but that doesn’t mean it’s not full of other ingredients that can derail your weight loss. Many “fat free” diet foods contain added starches, sugar, salt and chemicals. Always read nutrition labels to see what unhealthy ingredients hide in a perceived healthy product. The good fats like those found in olive oil, salmon, avocado, nuts, eggs and coconut oil have been linked to better weight loss and even improved cognitive function considering your brain is comprised of nearly 60 percent fat!

Myth #2: Carbs are the enemy.

Carbohydrates come in many forms. Some can undermine weight-loss goals, while others are part of a healthy diet. Soda, white bread and candy all contain carbohydrates…but so does broccoli. Not all carbs are created equal so a good rule of thumb would be to try and cut the “bad” carbs but keep healthy ones, such as whole grains, fruits and vegetables.

Whole grains are always a better choice for overall health than refined starches. Whole grains contain the entire kernel including the bran, germ and endosperm. Refined grains have the bran and germ removed, which makes for a finer texture but strips out dietary fiber, iron and B vitamins. The fiber in whole grains not only helps you feel satisfied longer, it also slows the absorption of the carbohydrate, making your body work harder to access those calories.

Myth #3: No eating after 7 p.m.

While there is no special magic time for eating that helps you lose weight, Diet Center recommends clients finish eating all of their food at least two hours before going to sleep. If you find yourself really craving a little something to go with your nightly news, consider a light snack of fresh vegetables or your favorite Diet Center treat like Chocolate Mini Crisps or Spicy Cheddar Chips.

Myth #4: What works for one works for all.

Many people who successfully lost weight are eager to tell you how they did it and urge you to try their fail-proof method! But everyone’s body is different and a personalized approach is much more likely to get results, which is why Diet Center programs are individualized to fit your needs. Our trained Diet Center Counselors can guide and support you through your weight-loss journey and tailor your plan, to help you lose weight in a healthy and consistent manner.

A Canadian experiment proved people gain and lose weight differently. Researcher Claude Bouchard had 12 sets of identical twins overeat by 1,000 calories a day and limit physical activity to 30 minutes a day. His formula said each volunteer should gain 24 pounds. Instead, some twins only gained 10 while others added 30 pounds. The pattern of fat distribution also differed greatly between sets of twins. A later study of the same group found that when they were asked to burn more calories than they consumed some lost the weight easily while the pounds didn’t budge on others.

Myth #5: Skipping meals helps you lose weight.

Skipping meals is not a shortcut to weight loss. In fact, according to the U.S. Department of Health and Human Services, there is a proven link between skipping breakfast and obesity. When you miss a meal you’re more likely to overeat on your next meal or succumb to unhealthy snacking. If you’re pressed for time in the morning consider a protein-packed smoothie with our Advanced Fat Burning Gold Protein Supplement as your base. It not only burns fat, but suppresses appetite.

Fads come and go, but balanced nutrition, education and support are the keys to long-term weight loss and weight management. Let Diet Center be your support system with one-on-one counseling, real food, and proven results.

“Health Foods” That Are Destroying Your Health

Written by Diet Center MidSouth on March 17, 2019. Posted in Blog.

Navigating the sea of misinformation regarding health foods can be a full-time job. According to recent studies 54% of Americans examine nutrition labels when choosing their groceries, which means more than half of the US is focused on finding healthier options. Food companies have caught onto this trend and often advertise false nutritional benefits or completely dismiss the unhealthy aspects of their offerings. We’ve put together a list of few imposters to keep an eye on while making your choices.

Commercial Smoothie Chains

Traditional advertising would have us believe that going to our local smoothie shop means that we will be drinking beverages chock full of vitamins and vegetable goodness. However, the opposite is usually the case– a recent article by Purdue University revealed top-performing drinks at a well-known smoothie establishment to have as much sugar and calories in them as candy bars. What’s worse is that many of these established chains have opted to replace the vitamin-rich foods listed in their ingredients with sweetened alternatives such as ice cream or sugary fruit juice concentrates. Replace that sugar-bomb smoothie with a refreshing and vitamin-packed serving of our popular Wild Berry Gold Protein or protein-packed Instant Shape Up Shakes with your favorite fruit blended in.

Granola Bars

Granola bars seem deceptively attractive due to their high fiber content and mix of whole grains. The danger is that many companies add exorbitant amounts of sugar to their bars to make them more palatable for younger audiences. These high-sugar contents lead to very sharp spikes in insulin levels, which we all know lead to the body converting excess glucose into fat. Additionally, some companies will use high amounts of oil as a binding agent in their bars. All around, the dangers of these bars far outweigh the benefits. Consider instead a nutritionally balanced Diet Fast Protein Bar for all of the health benefits and none of the junk.

Frozen Yogurt Shops

A fun trip to your local frozen yogurt shop might sound like the perfect end to a week but consider this: most froyo shops use high levels of sugar syrup or high-fructose corn syrup to sweeten their mixture. Some frozen yogurt chains have been found to have as much sugar in their yogurt as commercial ice creams. Let’s not forget that even fruit toppings often have sugar added to enhance their natural sweetness. Don’t trust that all froyo is created equal and do your research. Grocery chains are beginning to carry frozen Greek yogurts that are perfect for mixing fresh fruit into for a creamy delight. Or, simply mix a Fat Burning Gold Protein Pudding Mix with some Greek Yogurt and freeze to make your own healthy frozen yogurt treat perfect for your weight loss program. As part of your program you can also enjoy a kiddie size TCBY in the sugar-free variety. Perfect for a quick treat on the go.

Sushi

Recent research uncovered that the levels of mercury in women’s blood has reached an all-time high. Mercury is toxic to the central-nervous system and is known to cause permanent damage to internal organs. The human body is capable of processing small amounts, but due to environmental pollutants, the fish we eat are now carrying increasing amounts of mercury, which is building up in our bodies to toxic levels. The number one fish used in sushi is tuna and unfortunately, tuna sits at the highest level of mercury saturation. Coupled with the large amounts of refined carbohydrates in white rice of a standard sushi roll and the sodium in soy sauce, those sushi rolls are not doing you any favors. Many rolls also contain large amounts of calorie-laden mayo which will definitely derail weight loss attempts. Substitute the rolls for some baked fish low in mercury content such as catfish, tilapia, or trout. Get the essential health benefits of fish oil without the mercury with Diet Center’s Cellulite Away formula containing EFAs. Good Fats without the danger of mercury

Frozen Diet Dinners

The idea is simple enough: microwave an entire healthy meal in minutes for the ultimate dining convenience. However, simplicity is the word that best describes the nutritional profile of these “meals”. These drab concoctions are full of processed foods that have had all their vitamins and minerals cooked out during the packaging process. To make frozen dinners palatable, companies pack them with sodium and flavor enhancers to trick your body into thinking they contain substance. This highlights a major issue in the food industry: calling something healthy does not make it so. Diet Center has had a 46 year-long track record of success in helping people on their health journey because we continually educate our clients that healthy food is REAL food. Skip the boxed mess and for a quick nutritious dinner, steam some seasoned chicken and vegetables together in a pan and serve with a side of savory quinoa.

Sports Drinks

The “sports drink” was born years ago to address a core complication experienced by long distance athletes. Sustained periods of moderate activity cause our glucose levels to deplete as our bodies quickly convert it into energy. After those levels go down, we experience a decrease in performance and an overall feeling of lethargy. As we sweat, our bodies also release electrolytes that we must replace to maintain physical output. The original sports drink was meant to add glucose and electrolytes back into the body to provide easily converted energy as well as replace the things being lost. Companies often fail to mention that an athlete must maintain activity continuously for at least 60 minutes for drinks like these to be beneficial to their performance. Otherwise, the high levels of sugar present in these drinks are simply providing insulin spikes that can lead to weight gain and poor energy use. Be wary of sugar water sports drinks and instead choose drinks that are beneficial to your overall health.

Fast Food Salads

The great lie of fast food joints is that the salads they make are healthy. Just last year, a major fast food chain was found to have salads containing calorie and fat counts as high their biggest cheeseburger… And we’re not loving that. Fast-food salad dressings typically contain large amounts of high-fructose corn syrup as well as preservatives which extend their shelf life for years. These pair with loads of carbohydrates from oil-fried croutons and breaded meats making fast food salads just another processed product devoid of any real nutrition. Make your own salads at home. They are guaranteed to be more delicious and cost far less. Try our delicious Steak Salad for a healthy yet indulgent dinner.

Weight Loss Blunders

Written by Diet Center MidSouth on March 11, 2019. Posted in Blog.

Congratulations! You have taken the first step in your journey to better health. If you have tried to lose weight in the past, you’ve probably encountered some challenges along the way. Here are a few of the most common blunders people make while trying to lose weight and how you can avoid them.

Not Planning

The primary goal of a weekly meal plan is to maintain a healthy diet while avoiding the nutrition pitfalls of a busy schedule. By prioritizing preparing meals ahead of time, you will always have a healthy meal or snack choice on hand for when you are in a time crunch. Success rarely comes without a plan, and weight loss is no exception. With the Diet Center Food List in mind, begin searching for healthy recipes you will enjoy cooking and eating. Don’t forget our Facebook Page, website, and center cookbook contains hundreds of delicious, easy to prepare, on-plan recipes. Base your programs around foods you love and watch your results skyrocket!

Not Seeking Support

Don’t be afraid to tell your family and friends that you have chosen to live a healthier lifestyle. You will find it much easier to avoid temptations and your friends will start inviting to go for a bike ride around town instead of going to get ice cream. This does not mean you have to stay at home for all of your meals! You will can have TCBY, Starbucks, and even Mexican Food! While following your Diet Center Program you to can dine out and attend special events because you will have the tools you need to be able to stay accountable to your food plan. Your Diet Center Counselor will guide and support you when faced with challenging situations.

Not Eating Enough Protein (Or Too Much)

Protein is very important. It helps you stay fuller longer and helps to regulate your blood sugar levels to avoid insulin spikes and crashes. Your body requires protein; there is no doubt about that. Your body also needs starches, healthy fats, fruits and vegetables. When you go overboard on protein consumption, you are missing out on vital nutrients essential to good health.

Thinking Exercise Will ‘Undo’ Poor Food Choices

Making the right dietary choices will always be 80-90% of your success. Most people think that doing 30 minutes on the elliptical will compensate for poor food choices. It doesn’t. A number of calories you burn through exercise is surprisingly small. This is one of the reasons the “Calories In vs Calories Out” weight-loss method is flawed. People over-estimate a number of calories they are burning and under-estimate a number of calories they are consuming. A balanced food plan that incorporates lean proteins, unrefined starches, fruit, vegetables and healthy fats will improve your metabolism and turn your body into a fat-burning machine.

Not Tracking

Maintaining a food journal is vital for successful weight loss. Recent studies conclude that regularly writing down everything we consume in a food journal may double weight-loss results! But not all journaling is created equal. Some people like to map out their meals ahead of time and just cross them off their journal as the week progresses. Others like to write each meal as it is consumed, either before or after they’ve eaten. Both methods are effective. Although food journaling apps are popular, Diet Center recommends that you put pen to paper and journal as your food is enjoyed. This makes you take the time to really think about what you are eating. It is also a great tool for repeating success. By recording what you eat you can identify successful periods as well as challenging situations.

Eating “Diet” Foods

If you want to lose weight, you have to eat a balanced diet that consists of REAL food. Just because a label says it’s low-fat or low-sugar, doesn’t mean that it is healthy. Often, companies will increase other unhealthy ingredients in an effort to make food taste better. For instance, when you see a label that says ‘low-fat’, typically it will contain high amounts of salt and sugar additives to make up for the flavor lost from the reduced fat. With Diet Center Midsouth, you eat fresh, everyday foods that you prepare yourself. This ensures that you have the tools to make healthy food choices to maintain your results once you have completed your program.

Always Doing The Same Routine

Variety truly is the spice of life and when you embrace variety in your food plan you will feel better, have more energy and achieve better weight-loss results. Don’t be a creature of habit, be adventurous and enjoy a variety of new foods daily and weekly, as a part of your balanced food plan. Sparking variation in your normal health routine and food plan helps to create lasting change for sustainable weight loss and long-term good health. Don’t fall into the habit of eating the same foods day in and day out. Our bodies naturally require diversity because no one food contains all the nutrients our bodies require, nor does one specific exercise target all parts of the body.

All of these weight-loss blunders are made with the best of intentions; however, you can easily learn how to avoid them by enrolling with Diet Center. You will be given all of the nutritional education and support required to help you successfully lose your excess weight and maintain your results long-term. Visit your local Center or give us a call at 901-259-TRIM to start living your Healthy Ever After!

High-Fat Diet Plans May Lead to Chronic Inflammation

Written by Ty Bushart on March 3, 2019. Posted in Blog.

There’s currently a lot of debate surrounding diet plans that utilize fat as their primary mechanism of caloric intake. There is loads of research that supports the body breaking down to supply energy to the body in the absence of traditionally carbohydrate-heavy diets. The question is whether it is safe for the body to consume high-levels of fat and what implications that fat has for your overall health. To be very clear, fat is an essential part of healthy nutrition and we recommend eating healthy “good” fats like olive oil, nuts and salmon. Give us some butter on our sweet potatoes any day!

“As we now know, internal inflammation is one of the biggest factors that encourages weight gain and slows the metabolism.”

The issue at large is that while consumption of high levels of fat may encourage your body to use fat as energy, it still must be taken into consideration that too much of a good thing can have bad consequences. In a 2010 study by University of California physiologists, it was found that eating a high-fat diet plan is linked to changes in gut microbiota and the development of “low grade” systemic inflammation. As we now know, internal inflammation is one of the biggest factors that encourages weight gain and slows the metabolism. Additionally, changes in the bacterial landscape of the gut can mean that the body is not only absorbing nutrients poorly but failing to fully break down essential components of fat into energy and simply storing them instead.

“…high-fat diets may be affecting sleeping patterns which then disrupt many of the functions of the body”

A recent study has also found preliminary evidence of linkage between high-fat diets and potentially adverse impacts on circadian sleep rhythm. That means high-fat diets may be affecting sleeping patterns which can then disrupt many of the functions of the body. Poor sleep can lead to an overproduction of the hormone cortisol which encourages fat storage around the midsection and serves as just another reason not to overload on bacon simply because it is not carbohydrates.

Another interesting find of the study is that an energy-dense diet has an effect on the vagus nerve, which is responsible for controlling much of our digestive tract. Energy dense is simply another way of saying high calorie and includes items such as fast food, cheeseburgers, high-fat foods, processed foods, etc. These high-fat diets have been found to alter the communication between our vagus nerve and the digestive tract in a way that signals to the body to store more fat. The implications of these studies warrants more research but what is clear is that the digestive system is being altered in some way by consumption of fat that may have negative side effects on metabolism, fat storage, hormones and much more.

“Nutrition should not only be a proper balance of healthy foods, it must also seek to address factors such as inflammation, hormone imbalance and the complex interactions of the human body.”

The Diet Center Program is a proponent of the balanced approach to macronutrients with healthy levels of fat, carbohydrates and proteins. We believe all the food groups are great and choosing selections from every day foods is sustainable for keeping the weight off. In fact, studies support that diets with balanced levels of healthy fats not only decrease inflammation, they actually discourage fat storage. Nutrition should not only be a proper balance of healthy foods, it must also seek to address factors such as inflammation, hormone imbalance and the complex interactions of the human body. Our scientifically formulated nutraceutical-grade supplements such as our Herbal Formula II and AM/PM Weight Control Patch address many of these factors in order for clients to achieve their quickest and easiest weight loss for lasting results.

Your Guide to Meal Timing, Frequency and Ratios

Written by Ty Bushart on October 14, 2018. Posted in Blog.

Ready for fast and easy results that will motivate you to stay with it until goal? Healthy eating begins with balance. You want to balance your food intake, increase variety and also be conscious of when and how much you are eating to get amazing results on the scale. Balancing the food on your plate, eating all of the food on your Diet Center plan daily and eating your meals at great times will lead to optimal weight-loss results.

What you eat is important, however, how much and why you eat is essential to your weight-loss success. At Diet Center we want you to have both rapid weight loss and lasting results. Proper portions, meal timing, ratios, not skipping meals and eating frequently heals your metabolism and prepares your body to burn stored fat for fuel and achieve lasting weight-loss results. Here are some helpful guidelines for Meal Timing and Frequency on your Diet Center Program.

Eat 30-45 Minutes After Waking

After a long night’s sleep, your body will require nourishment for energy. Diet Center recommends eating breakfast within 30-45 minutes of waking to provide your body with energy and help to prevent overeating later in the day. Before eating breakfast drink 8 to 16 ounces of water to prepare your bodily systems for the day. We recommend our 24 Hour Thermogenics Water Enhancer to boost metabolism and provide great appetite suppression. Eat a hearty breakfast consisting of lean protein, a healthy fat and an unrefined carbohydrate to keep you fuller longer! Diet Center products can also provide a variety of choices for easy-to-prepare breakfasts.

Eat Frequently

To keep your body energized and your metabolism functioning optimally, we recommend you eat every 2-3 hours. When you delay eating or skip meals, your insulin levels spike, which can result in added insulin in your blood stream, cravings and eventually lead to weight gain. When insulin levels are in balance, your body won’t go into starvation mode and blood sugar levels stay balanced.

Eat 2/3 of Your Food Before Bed

To assist with cravings and control overeating, enjoy your breakfast, lunch and snacks within the first 9 hours of your day. Finish eating all of your food for the day within 2 hours of going to bed. We also recommend eating your starch and fruit servings early in the day to ensure your body will digest them properly throughout your day. Also be sure you are taking your Carb Blockers to assist with reducing cravings, decreasing hunger and increased fat burning.

Eat Everything on Your Plate

Contrary to many weight-loss myths, skipping meals or leaving food on your plate does not equate to healthy and consistent weight loss. You must eat to lose! Eat all the food allotted on your plan to experience fast and healthy weight-loss results. These foods are specifically designed to boost your metabolism and create thermogenesis—or the creation of heat—in the body. This process allows your body to burn fat for fuel and shed excess weight in a fast and healthy manner. Count nutrients and not calories. Nourish yourself and nourish your health.

Eat Proper Ratios

Obtaining the optimal ratio of food groups at every meal is essential for weight-loss success because you are allowing your body to balance blood sugar and weight-related hormones. Proper ratios will also spark thermogenesis in the body. Use a food scale when preparing meals in the home to “check” yourself. Under eating can cause your metabolism and fat burning factors to slow—so make sure you are getting enough!

Eat frequently, eat balanced portions and eat everything on your plate! These simple rules are essential to helping ensure you lose your weight and lose it all! Your Diet Center Counselor will be glad to help with meal planning and an eating schedule to maximize your personal metabolism and lifestyle needs. Let’s do it together!

How to Lose the Last 10 Pounds

Written by Ty Bushart on August 5, 2018. Posted in Blog.

This week let’s review what the last 10 pounds means for you, and what you can do to get “through” this often-tedious phase of weight loss. To be honest, everything you thought about losing weight from the past does NOT apply to lose the last 10 pounds – which is why it’s the hardest for most people—but it does not have to be!

Almost all weight loss plans focus on an outdated and inaccurate formula to eat fewer calories than you consume, but as you’ve learned from our blogs and from your Diet Center Counselors, this isn’t the case. Many things impact our body weight, and calories is about the least useful and least impactful of any. Nourishing our body with proper food groups and lifestyle modification is key. In fact, there are even new terms to describe weight gain. For example, stress-induced obesity is its own medical term — regardless of calorie intakes, the weight comes from the physiological response to stress.

Yes, you read that correctly – for some people, the stress response is such that their weight-related hormones determine their body weight, NOT their caloric intake.

In order to lose the last 10 pounds, it’s important to focus on the things that stall weight regain: proper meal timing, balanced meals, increased activity, managing stress levels, targeted supplementation and appropriate sleep. These things have the biggest impact on the things that cause plateaus and regains: hormone balance, body toxicity, cellular inflammation, gut health and immune function. Here is a “to-do checklist” below to lose the last 10 pounds.

We encourage you to take a step back and look at a few things honestly and objectively, using a food journal to be certain:

Do you have breakfast every day (with protein, fruit or veggies) within 45 minutes of getting out of bed? This is important as it helps to kick-start the metabolism for the day, and resets your internal clock for a new day.
Do you ensure that you never skip a meal? For weight loss, it’s crucial that you eat your lunch within 3-5 hours after breakfast, and your dinner within 3-5 hours of lunch. This helps to keep your metabolism working, and helps to ensure that your body is receiving all of the nutrition it needs to function at full capacity! Eating every 2-3 hours is key in both weight loss and weight maintenance, so eat often!
By following the above, you ensure that you are adhering to the golden rule: eating 2/3 of all your food within the first nine hours of your waking day. This balances your weight-related hormones, reduces cellular inflammation, improves detox, and will help you with that uber-stubborn last 10 pounds.
How many DIFFERENT fruits and veggies do actually eat in a week? Shoot for at least five different fruits and five different veggies each week when in the last 10 pounds. Make it a rainbow of different colors to nourish your body and receive tons of benefits.
Are you at all physically active? We don’t necessarily mean exercise—we mean simple movement. TRY and move for 30 minutes without stopping! Walking is a great form of movement, and if you need something more intense try walking faster, especially outside! Rock out to your favorite jams to energize your day and tone the new body you have worked hard for.
Analyze your stress level. Everyone says “I have stress,” but almost NOBODY does anything about it. You can reduce the cortical response of stress, which is what holds onto and creates belly fat, by breathing deeply and intentionally in a quiet space for 10 minutes a day, by walking, by reducing your recreational TV or computer screen time to less than seven hours a week, and by eating your work meal AWAY from your desk. Ask your Diet Center Counselor about both the Herbal II Formula and the PM Patch. Both have special ingredients to assist with stress management as it boosts your fat burning power!
What time do you fall asleep? Notice we didn’t ask how much you sleep. This is one of the killers for losing the last 10 pounds, along with more than seven hours a week of recreational screen time. WHEN you go to sleep is what determines how your hormone cycles will flow (or not flow). If you are serious about optimizing the weight-related and stress-related hormones, then you should ideally be asleep by 10 p.m. Falling asleep later than that produces increasing deterioration in these cycles for every half hour you delay falling asleep. Again, the Diet Center PM Patch can assist with a restful night.
Use supplements to your advantage. There are basically two styles of supplements that Diet Center provides): The first includes the Diet Center Nutritional Supplement (Gold Protein, Dairy Bars, and Snacks) family, which promotes compliance to the plan and quickens behavior modification. The second includes the nutraceuticals, like Vitamins, Minerals, Fat Burners, and Enhancers that are “repair supplements” which promote and support the body during weight loss. These repair supplements most often work synergistically with all the above points to move people through the last 10 pounds more easily.

In closing, we can reveal that coming very soon, we will be introducing some enhancements specifically designed and formulated for assisting you all through the last 10 pounds and more consistent losses. Until then, you can feel confident that the tips and strategies above will make this phase dramatically easier and faster the more of them that you incorporate into your Diet Center daily routine.

When Less is More: 10 Tips for Portion Control

Written by Ty Bushart on July 24, 2018. Posted in Blog.

When it comes to losing weight and living a healthier life, most of us know that what we eat is important. However, sometimes we forget that how much food we eat is just as critical. Identifying a healthy portion can be tricky and takes practice. Portion control doesn’t necessarily mean you’ll be eating tiny serving sizes of everything. Consult your Diet Center plan guidelines for proper portion sizes and follow your meal ratio guidelines to create balanced meal plates.

Here are some helpful tips for practicing healthy portion control in your everyday life.

Measure and Weigh

Since eyeballing portion sizes such as a cup of cereal or 4 to 5 ounces of cooked meat can be tricky, it is important to begin portioning out your meals by weighing and measuring. Use a measuring cup for loose items and liquids and purchase a scale to weigh meats and poultry. You can even portion out items like cereal, rice, snacks, etc. in Ziploc bags to have healthy serving sizes ready to grab and go.

Learn Comparisons

Did you know that the equivalent of 4 ounces of meat is the size of your palm? After you’ve become an expert at measuring your portions, you will learn to associate easy visual techniques to control your servings without using a scale or measuring cup! Double check yourself to make sure you are getting enough to keep you in fat burning mode.

Downsize the Dishware

Many of the plates we use for meals are large and do not promote proper meal ratios. Restock your cabinets with smaller dishware or eat on plates normally reserved for “appetizers. Place your fork down between bites and enjoy chewing your food. Serve salads before dinner in larger bowls and encourage friends and family to get their fill!

Fraction Your Plate

A simple rule for portioning your meal plate is this: divide it in half and fill one-half with vegetables and the other with equal parts lean protein and an unrefined starch.

Drink Water

Drinking eight ounces of water before each meal will help you to not overindulge. Plus, many symptoms of dehydration pose as hunger and drinking more water before and with meals may work to eliminate those false hunger pangs as well. An added benefit, water helps to flush the fat and toxins you are breaking down rapidly on your Diet Center program.

Remove Serving Bowls from the Table

Removing serving plates and bowls from the table will help regulate portion sizes. However portion control isn’t all about eating less—it goes hand in hand with eating healthfully—so don’t move that salad bowl just yet! Allow family or friends to continue filling up on fresh vegetables instead of starches or protein.

Keep a Food Diary

A food diary will keep you accountable to your Diet Center rapid results plan. With everything in writing, you know exactly how much you’ve consumed or how much you plan to consume throughout the day.

Snack Throughout the Day

When you arrive at the dinner table famished, you are much more likely to overeat. Enjoy healthy snacks throughout the day with an emphasis on protein, vegetables and unrefined starches. Diet Center encourages clients to keep a few protein-packed snacks on hand at all times to keep full and satisfied all day long. The Cheddar Bites with Salsa is amazing!

Turn Off Distractions

Turn off the television, computer, tablet and phone during meal time. Sit down and enjoy your meal without distractions. This will promote mindful eating, which allows you to feel more satisfied with every bite.

Simple changes can ensure you and your loved ones are eating healthy portions, even on the go! By practicing healthy meal portions and ratios, you will become aware of how much you are eating each day and promote healthy weight loss and long-term wellness.

It’s all about rapid weight loss with lasting results at Diet Center. Commit to these tips to create change you will feel great about.

7 Reasons to Drink More Water

Written by Ty Bushart on July 15, 2018. Posted in Blog.

It’s no secret that water is essential to life and maintaining good health, however, you may not realize that the benefits of water go far beyond just keeping you hydrated. As an important component of your Diet Center Program, we recommend drinking 64+ ounces of water each day for optimal weight loss results. You are breaking down body fat so rapidly on the Program that water helps to release what you are releasing—so you see inch loss and feel smaller faster. Here are some of the additional benefits of staying hydrated and that consuming adequate water provide.

Promotes Kidney Function

Your kidneys are constantly filtering waste from the body (especially in weight loss mode). When the kidneys are able to do their job properly, these waste products are eliminated in your urine, which keeps the blood relatively free of these harmful wastes. Sufficient water intake aids in this process!

Crushes Fatigue

Studies have shown that water can also help fight fatigue. One of the most common symptoms of dehydration is tiredness. Track your water intake to ensure you are drinking 64+ ounces throughout the day and fight fatigue before it starts.

Assists Digestion

Drinking enough water increases the amount of fluid in your colon, improving the digestive process. If you experience digestion issues, drinking an adequate amount of water may improve your condition.

Prevents Sickness

Water flushes bacteria and toxins from the body and staying hydrated helps to prevent the onset of colds and other illnesses.

Boosts Brain Power

Studies have discovered a link between water and memory, suggesting that drinking enough water may significantly improve cognitive function.

Keeps Skin Bright

Sufficient water intake is important for hydrating your skin resulting in a healthier complexion and skin tone. When you are chronically dehydrated, your skin may feel dry and look dull. Water helps brighten the look of your skin and also may reduce acne flare-ups by flushing out bacteria.

Controls Appetite

Studies prove that dehydration often masks itself as hunger. Sufficient water consumption helps to curb overeating by suppressing false hunger pangs. Consuming water throughout the day allows your body to signal true hunger. Keep your water bottle handy, feed your thirst and stay hydrated!

Tips to Help

If you need assistance with getting more water in, try adding fruit infusions to add flavor to your water. Lemon, lime, orange, cucumber and strawberries can be a great addition. Diet Center’s Water Enhancer helps to burn fat and suppress appetite. You can also use herbal tea and sparkling water (unsweetened) to count towards hydration.

Tag: weight loss tips