Diet
The Benefits of a Healthy Diet for Weight Loss
At the Wellness Clinic for Weight Loss at NW Indiana ER & Hospital, our expert team is dedicated to crafting personalized diet plans that help patients achieve and maintain their weight loss goals. We recognize that a balanced, nutritious diet is essential for effective and sustainable weight loss, and it also plays a crucial role in reducing the risk of serious illnesses. We encourage our patients to embrace either the Mediterranean Diet or a High-Protein Diet as part of their lifestyle changes
The Mediterranean Diet
The Mediterranean Diet focuses on foods commonly found in Mediterranean that are rich with iron and vitamin C to enhance iron absorption and improve digestive health which aids in weight loss. The Mediterranean Diet typically includes:
- Fruits and Vegetables
- Whole Grains
- Unsaturated Fats
- Plant-based proteins, poultry, and fish high in omega-3
- Low-Fat Dairy
- Limit Foods High in Sugar
- Moderate Wine Consumption
High-Protein Diet
A high-protein diet focuses on foods rich in protein, which can help your body burn more calories during digestion compared to fats and carbohydrates. This approach promotes feelings of fullness, reduces hunger, and curbs cravings, leading to lower overall calorie intake. Additionally, protein is vital for preserving lean muscle mass ensuring that most weight lost comes from fat rather than muscle, making it an effective strategy for sustainable weight loss. Here are some great high-protein food options:
Dairy
- 1 cup of milk (8 g)
- ½ cup evaporated milk (9 g)
- ¼ cup nonfat dry milk (11 g)
- 1 oz semi-hard cheese (7 g)
- ¼ cup parmesan (8 g)
- ½ cup cottage cheese (14 g)
- ½ cup pudding (4 g)
- 1 cup yogurt (8 g)
Meat and Substitutes
- 3 oz freshwater fish (21 g)
- 3 oz shellfish (19 g)
- ½ cup canned tuna (14 g)
- 3 oz cooked poultry (24 g)
- 3 oz cooked red meat (21 g)
- 1 large egg (6 g)
- ¼ cup egg substitute (5 g)
- ½ cup tofu/tempeh (10 g)
- 1 cup cooked beans (15 g)
Nuts and Seeds
- 2 tbsp almonds/cashews/sunflower seeds/walnuts (5 g)
- 2 tbsp peanuts (7 g)
- 2 tbsp peanut butter (8 g)
Ways to Add Extra Protein
- Mix powdered milk into cereals, soups, or casseroles
- Incorporate cheese into sauces or vegetables
- Add eggs to salads or casseroles
- Use nutritional supplements in shakes
- Include nuts as snacks or in dishes
- Add meat to soups or pasta
- Mix beans or legumes into salads
- Pair cottage cheese or yogurt with fruit
