Summary

A naturopathic approach to weight loss:

Rule-out underlying mediucal conditions that may contribute:
• Hypothyroidsim
• Polycystic ovary syndrome
• Insomnia & Sleep apnea
• Stress
• Metabolic syndrome
• Diabetes mellitus
• Medications - including select birth control pills, antipsychotics, antidepressants, epilepsy drugs, beta-blockers, antihistamine corticosteroids

Follow a healthy diet assoicated with weight loss:
• Mediterranean Diet
• Whole foods plant-based diet
• Low glycemic index (GI) diet
• Healthy low carbohydrate (increase nuts and seeds and less animal based products)

CAUTION: Low carbohydrate diets can lead to short-term weight loss but are not sustainable long-term. Furthermore, ketogenic and high protein diets rich in animal-based protein and fats are associated with increased all cause-mortality (i.e. more heart attacks, cancer, stroke)

Eliminate or limit foods associated with weight gain:
• Processed foods
• Refined carbohydrates
• Food sensitivities - consider IgG food sensitivity testing
• Fruit juice
• Soft drinks & Diet-soft drinks
• Artificial sweetners
• Dairy (limit cheese and elminate milk)
• Vegetable oils rich in omega-6 (soy, corn and sunflower oil)
• Deep fried foods

Increase foods associated with weight loss:
• Fibre rich foods- ingest for > 25g per day
• Nuts and seeds ( walnuts, pecans, almonds and hazelnuts, chia, flax)
• Legumes (lentils, chickpeas, mung beans, black beans, pinto beans)
• Fruit - a moderate consumption 2-3 servings of whole fruit especially those high in fiber (e.g. berries, apple, papaya, grapefruit)
• Non-starchy vegtables (salad, broccoli, cabbage, bell peppers, cucumbers, celery, kale, tomatoes, egg plant) - eat unlimited
• Starch vegetables (sweet potates, squash, potatoes, pumpkin, beets, turnips, carrots) - limit to 1-3 servings (1/2 cup) daily
• Whole grains (whole-grain rye bread, kamut, quinoa, millet, kamut but avoid wheat)
• Extra virgin olive oil or avocado oil
• Fish and poultry - a moderate consumption
• Anthocyanin rich foods (e.g. berries, black beans, apple

LIFESTYLE
• Eat breakfast daily - skipping breakfast leads to weight gain
• Eat dinner early and no snacking after dinner - melatonin at night interferes with blood sugar
• Moderate exercise
• Manage stress levels
• Establish regular meal times (do not skip meals)

TIMING OF MEALS - eat at regular meals times
• Early time restricted eating - eating between 7am-3pm was more effective than
• Eat breakfast (skipping is linked to obesity)
• Eat lunch around noon (late lunch 2-3pm hinders weight loss)
• Eat dinner around 6pm (late dinner, within two hours before bedtime, decreases glucose tolerance)

Naturopathic Treatments

References