Healthy Foods for a Healthy Weight

Excess body weight is a problem for many Americans. Extra weight in the form of body fat puts people at risk for a variety of diseases, including heart disease, diabetes, and metabolic syndrome. Achieving and maintaining a healthy weight is imperative to overall health, which is important when undergoing a plastic surgery procedure, such as a facelift or breast lift. Healthy individuals generally have better and safer outcomes with a faster recovery. In addition, patients often experience improved results with tummy tuck surgery and liposuction after they have lost weight because the remaining stubborn areas of fat can be eliminated, and more slender body contours can be achieved.

People who are trying to lose weight often turn to the latest fad diet or severely restrict their calorie consumption in attempts to reach their goal weight. Unfortunately, they often fail because these types of diets are not practical for people to follow long-term. They may lose some weight in the beginning, but their diets usually restrict them so much that they are not able to consistently follow them or they eventually binge eat after denying themselves the foods they love for so long.

A Nutritional Plan for Life

Rather than counting calories and following a strict diet, I adhere to a simple diet plan where I choose healthy foods and avoid the unhealthy ones. My nutritional plan is similar to the Paleo diet in which people consume the same foods that early hunter-gatherers from the Paleolithic Period presumably ate. However, my diet plan is not as restrictive. As with any diet, the key is to remember to eat in moderation and do not restrict all of the time. Eating one or two of your favorite “bad” foods per week is not going to hinder your progress, and giving yourself this reward every now and then will keep you on track in the long run because you won’t feel deprived. My nutritional plan consists of the following foods to choose and avoid:

Choose

Lean protein:

• Fish

• Chicken

• Turkey

• Eggs

• Grass-fed beef and lamb

Natural carbohydrates:

• Vegetables, including a variety of different colors of veggies

• Fruits with low sugar content such as berries and fruits with pits (stone fruits)

• Mushrooms

• Root vegetables

Natural fats:

• Nuts

• Butter

• Olive oil

• Coconut oil

• Avocado

Organic dairy and non-dairy products:

• Organic milk

• Almond milk

• Coconut milk

Avoid

Processed foods and oils

Non-organic dairy

Carbohydrates (besides those in healthy fruits and vegetables):

• Starchy vegetables (potatoes)

• Legumes

• Grains

• Refined sugar

• Flour

Whole wheat and even multigrain breads are still carbohydrates that elevate insulin levels and cause fat storage, which increase triglycerides (a type of fat found in the bloodstream). This can lead to diabetes, weight gain, and heart disease.

Dr. Spies is an extremely qualified surgeon and always aims to achieve the highest level of patient safety and satisfaction. He is board certified by The American Board of Plastic Surgery (ABPS), and he is also a member of the prestigious American Society of Plastic Surgeons (ASPS) and The American Society for Aesthetic Plastic Surgery (ASAPS).

If you are interested in undergoing plastic surgery at our Arizona practice, please call (480) 890-0600 or fill out our online contact form today to schedule your consultation.