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6 small meals for weight loss... · Revealing Wholeness with Dr.Troy

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  Speaker 1: This is a disruptor's podcast.
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  Speaker 2: more details. Now let's get back to the episode.
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  Speaker 1: Welcome to Revealing Wholeness podcast dedicated to revealing the profound
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  Speaker 1: connections between body, mind, and spirit, where we believe that
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  Speaker 1: true wellness arises from addressing the root causes of our
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  Speaker 1: health challenges, not just masking the symptoms. Here we dive
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  Speaker 1: deep into how holistic approaches such as advanced chiropractic care,
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  Speaker 1: personalized nutrition, and natural healing practices can transform your life.
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  Speaker 1: Now Here is doctor Troy.
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  Speaker 3: Hello and welcome. I'm doctor Troy. This particular podcast I'm
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  Speaker 3: doing is our second step in our Essential Steps to
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  Speaker 3: weight loss, and we deal with a lot of individuals
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  Speaker 3: that would love to have a better maintained weight, or
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  Speaker 3: at least lose weight and do it in a way
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  Speaker 3: that they can actually maintain in that after the fact
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  Speaker 3: when they finally achieve their weight, that you know it's
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  Speaker 3: something a lifestyle that they can continue, and so if
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  Speaker 3: you're one of those individuals, you will definitely want to
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  Speaker 3: stay tuned. So this is our six small meals. Now,
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  Speaker 3: some people can fast and lose weight. I can. But
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  Speaker 3: some people don't do well with fasting. And if you don't,
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  Speaker 3: that is why our first step is a phase two
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  Speaker 3: diet and certain meal replacements and some amino acids to
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  Speaker 3: try and help weight loss, which probably eighty five percent
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  Speaker 3: of the people will do quite well with. And if
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  Speaker 3: they don't, if we've got that fifteen percent, now we're
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  Speaker 3: going to start whittling away to see what is the
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  Speaker 3: real issue. And the second step is basically to instead
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  Speaker 3: of doing some intermittent fasting, is to go with six
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  Speaker 3: small meals throughout the day. So here we go. These
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  Speaker 3: are some ideas. You can add and change and do
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  Speaker 3: all kinds of things you want with this, but this
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  Speaker 3: will at least give you an idea of what does
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  Speaker 3: a small meal look like. Now, for those of you
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  Speaker 3: that are wanting to lose fat a bit more quickly,
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  Speaker 3: I will always encourage the trim Healthy Mama motto of hey,
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  Speaker 3: let's keep fats away from sugars, So any kind of
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  Speaker 3: carbs and fat together tends to produce fat. When we
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  Speaker 3: have the presence of fat in a meal, we cannot
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  Speaker 3: burn sugar in the presence of that fat. So if
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  Speaker 3: you want to burn a bit more fat a bit faster,
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  Speaker 3: you'll want to actually steer away from some of the
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  Speaker 3: higher fat stuff, and we'll talk about that. So the
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  Speaker 3: first meal of the day is one farm fresh boiled egg.
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  Speaker 3: You Now, you may make this egg anyway you wish.
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  Speaker 3: We just simply do a boiled egg because it's simple.
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  Speaker 3: Now we could argue is a soft boiled better than
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  Speaker 3: a hard boiled If you like them softer, do if
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  Speaker 3: you like them a little bit more on the medium side, grate,
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  Speaker 3: but we try not to just thrash the egg. Let's
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  Speaker 3: keep most of it alive if we can. Now, with that,
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  Speaker 3: you can do a small amount of yogurt, about three
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  Speaker 3: to four ounces or two to three ounces of kiefer.
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  Speaker 3: Either way is excellent. Now, again, if you're trying to
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  Speaker 3: lose a little bit of fat or a little bit
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  Speaker 3: more fat, then you may want to go with a
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  Speaker 3: low fat yogurt, which I don't particularly like the idea,
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  Speaker 3: but it is one way to do it. As you
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  Speaker 3: start feeling like, hey, I'm gaining ground here, and I'm
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  Speaker 3: beginning to lose that one to two pounds a week,
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  Speaker 3: which is what we want. Then okay, you can do
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  Speaker 3: maybe a little bit of higher fat yogurt, or drop
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  Speaker 3: an ounce of yogurt and do a higher fat yogurt
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  Speaker 3: if you don't like plain yogurt. If you've ever made
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  Speaker 3: your own from fresh milk, my gosh, it's just wonderful.
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  Speaker 3: But let's say that you're just buying a Greek yogurt
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  Speaker 3: and you're not really fond of the bitterness and you
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  Speaker 3: would like at least something in it to give you
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  Speaker 3: a little bit. You're going to now have to be
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  Speaker 3: a bit more careful by doing a low fat yogurt
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  Speaker 3: if you add some type of fresh fruit to it.
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  Speaker 3: I wouldn't do the regular store about yogurt because they
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  Speaker 3: put so much sugar in it, and we're trying to
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  Speaker 3: at least limit the amount of calories. Now, this particular
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  Speaker 3: small meal is about one hundred and fifty one hundred
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  Speaker 3: and seventy calories, depending on how much yogurt and kifer
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  Speaker 3: you actually do, so be cautious there next. So now
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  Speaker 3: have that mid morning snack half a meat stick or
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  Speaker 3: beef jerky. Make sure that there's not a lot of
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  Speaker 3: sugar there, because it tends to sneak into those kinds
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  Speaker 3: of foods quite beautifully. And you can do a dozen
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  Speaker 3: almonds or nuts that are sprouted or fermented, and we
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  Speaker 3: recommend that you do a sprouted or fermented nut and
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  Speaker 3: not necessarily doing just raw. Lectins are in the raw nuts,
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  Speaker 3: and they can be a high allergen. Any kind of
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  Speaker 3: allergen food that you're eating will inhibit weight law. And
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  Speaker 3: so half a meat stick and some nuts can be
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  Speaker 3: an excellent snack mid morning, and it will throw logs
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  Speaker 3: on the fire, so to speak, and you may find
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  Speaker 3: yourself not being that hungry for the next small meal
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  Speaker 3: just around the one o'clock hour. So this next small
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  Speaker 3: meal is two slices of turkey. Now, you can do chicken,
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  Speaker 3: or you can do ham, but just know that some
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  Speaker 3: of them have a bit more sugar in them, so
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  Speaker 3: be cautious. Do look at how much sugar is in there.
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  Speaker 3: Two slices of cheese. Now this is where we kind
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  Speaker 3: of run a muck because cheese. If you're like me,
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  Speaker 3: I love a thin slice of cheese. My wife she
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  Speaker 3: loves a thick slice of cheese. So how big is
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  Speaker 3: your slice of cheese? So do know how much cheese
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  Speaker 3: you're actually doing. I would rather have lots of tastes
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  Speaker 3: of a thin cheese. My wife tells me, you can't
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  Speaker 3: even taste it, so why even bother? But I love
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  Speaker 3: a thin slice of cheese. It's just beautiful. It kind
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  Speaker 3: of almost melts on my tongue. It's wonderful. We typically
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  Speaker 3: do a raw cheese, meaning it's made from milk that
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  Speaker 3: has not been pasteurized. Again, there's always areas of upgrading
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  Speaker 3: on all of this, so do watch so kind of
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  Speaker 3: do a quick take on how many, oh how many
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  Speaker 3: calories are in two slices of turkey or chicken or ham,
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  Speaker 3: and how much is really in the cheese that I'm eating.
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  Speaker 3: But you should find that, hey, this is a decent,
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  Speaker 3: decent snack. I sometimes will be quite hungry and just
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  Speaker 3: a couple thin slice of cheese actually does hold me over.
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  Speaker 3: I'm surprised. And ours is definitely full fat cheese, so
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  Speaker 3: that can also add and that will run you around
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  Speaker 3: that one hundred and ninety calories the half a meat
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  Speaker 3: stick and dozen almonds that we mentioned for mid morning,
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  Speaker 3: that will run you around one hundred and thirty calories.
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  Speaker 3: Now we get to that kind of afternoon. This is
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  Speaker 3: kind of a difficult one because some people will do
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  Speaker 3: a meal replacement shake, and most shakes or meal replacement shakes,
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  Speaker 3: the protein that they use they will overdry and that
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  Speaker 3: warps the protein. And again, a warped protein becomes an allergen,
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  Speaker 3: which then makes weight loss more difficult. And so if
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  Speaker 3: your body's going to repair and it's going to heal,
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  Speaker 3: it needs good protein to do that. So make sure
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  Speaker 3: that if you're doing some type of protein meal replacement
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  Speaker 3: shake that you are definitely researching how they're processing their
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  Speaker 3: protein if you will. I tend to use predominantly sp
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  Speaker 3: or standard process as we call it, and they do
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  Speaker 3: a very good job of keeping their stuff dried under
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  Speaker 3: seventy degrees. Now, again with this half a protein shake,
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  Speaker 3: this mell replacement shake, you can also do a farm
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  Speaker 3: fresh egg if you wish, and this will this will
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  Speaker 3: cost about one hundred and thirty calories, not a lot,
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  Speaker 3: but it will be some. Now, if you're going to
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  Speaker 3: put that meal replacement shake into a into a whole
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  Speaker 3: milk glass of milk, now we're going to add a
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  Speaker 3: lot more calories, so you'll be surprised that standard process.
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  Speaker 3: It is so del I'll even drink it in water,
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  Speaker 3: just a couple of scoops in water, and you're like,
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  Speaker 3: I'm thinking, how do you make this taste so good?
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  Speaker 3: Even in water? So there are always good and not
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  Speaker 3: so good shakes out there, so buyer beware. Now the
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  Speaker 3: fifth meal, a little bit later in the day, this
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  Speaker 3: is again another half of meat stick, as well as
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  Speaker 3: two white carrots. Now why do I mention white carrots.
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  Speaker 3: Most of us eat orange carrots, But orange carrots are
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  Speaker 3: where most of the sugar is and not a lot
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  Speaker 3: of nutrients. The colored carrots, whether you go for the
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  Speaker 3: white or the yellow, or the purple or the red,
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  Speaker 3: those are all excellent choices and will often be far
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  Speaker 3: less sugar. Some of them can actually be quite bitter,
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  Speaker 3: so you may find, you know what, I'm not a
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  Speaker 3: yellow carrot fan, but I'm a white carrot fan, and
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  Speaker 3: so watch that. Now this is a quick note on
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  Speaker 3: meat sticks. I have a local butcher that I buy
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  Speaker 3: what is it, summer sausage, and I'm amazed that when
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  Speaker 3: I eat that summer sausage, my gut has no issue whatsoever,
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  Speaker 3: because they're using good products. But if I buy anything
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  Speaker 3: off the shelf that can have a massive shelf life,
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  Speaker 3: it's just horrible on my gut. So you may find that, hey,
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  Speaker 3: I can't do a lot of beef jerky out there. Well,
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  Speaker 3: if you go to a local butcher, you may find
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  Speaker 3: yourself with a little bit better variety of meat sticks
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  Speaker 3: or beef jerky that will be much better for you
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  Speaker 3: and much fresher. You might have to keep it in
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  Speaker 3: the fridge or frozen, but I digress. It's a small
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  Speaker 3: price when it's much better for you. So that is
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  Speaker 3: the fifth meal. Now the final sixth meal this week
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  Speaker 3: can kind of branch out and say, hey, I'm going
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  Speaker 3: to do kind of like a dinner almost. I'm going
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  Speaker 3: to do some roasted beets or sweet potatoes. I'm gonna
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  Speaker 3: put just a little bit of butter because I can
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  Speaker 3: get away with it, or maybe some real olive oil
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  Speaker 3: and roast them. And then I'm going to have two
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  Speaker 3: to three ounces of steak or chicken or a fish
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  Speaker 3: or whatever it is. But be cautious by eating too
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  Speaker 3: much protein, because you can convert protein into sugar. And
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  Speaker 3: so I will tell you that if you look at
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  Speaker 3: the palm of your hand. That is the most amount
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  Speaker 3: of meat that you can eat at a sitting. That's
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  Speaker 3: just a rule of thumb. If you take enzymes, you
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  Speaker 3: can obviously go more than that. And so we kind
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  Speaker 3: of use that as a reference. Now again, if we're
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  Speaker 3: wanting to lose a little bit more weight, we don't
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  Speaker 3: just have a few pounds. But let's say we want
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  Speaker 3: to really start shedding some fat, we're going to have
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  Speaker 3: to do something a little different than butter with the
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  Speaker 3: roasted beets or sweet potatoes. And you might go for
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  Speaker 3: a leaner cut of meat, I'm going to go for
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  Speaker 3: a full cut of meat, or excuse me, full cut
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  Speaker 3: fat meat because that's what I like. And so I'm
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  Speaker 3: just trying to maintain weight. I'm not necessarily trying to
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  Speaker 3: shed extra extra fat off my body. And anytime that
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  Speaker 3: we're pulling fat off the body, we want to be
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  Speaker 3: very kind to our liver. And so that's where the
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  Speaker 3: beats come in and the sweet potato comes in, because
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  Speaker 3: they're both very kind to liver. The liver is going
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  Speaker 3: to begin to pull that fat off the body, convert
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  Speaker 3: it to sugar, and then burn it. And so those
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  Speaker 3: are some things that can be helpful. Now, one quick
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  Speaker 3: uh oh extra that keifer that you did in the
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  Speaker 3: morning that can act like a sugar burner, So keifer
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  Speaker 3: in the gut will inevitably turn the bacterial colonies in
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  Speaker 3: your gut into more healthy colonies that will take the
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  Speaker 3: sugar that you eat and actually burn it, which helps
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  Speaker 3: with weight loss. The keifer also produces certain bacterial colonies
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  Speaker 3: that actually produce short chain fatty acids that help our
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  Speaker 3: body burn fat and maintain blood sugar. So keifer goes
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  Speaker 3: a long way, and a couple three ounces is way plenty.
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  Speaker 3: You might decide to do a plain keeper because the
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  Speaker 3: flavored keepers will have a little bit of sugar in it.
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  Speaker 3: Or you might get one of each plane and a blueberry,
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  Speaker 3: which I love, and then mix the two so it's
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  Speaker 3: a little less sweet. That's always a possibility. There are
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  Speaker 3: many ways to do these small meals, and as you
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  Speaker 3: come up with your own, feel free to shoot them
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  Speaker 3: our way. I would love to hear what you're doing
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  Speaker 3: and how your weight loss journey is going. Until next time.
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  Speaker 3: I'm doctor Troy, and remember there is way more right
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  Speaker 3: with you than there is wrong with you.
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  Speaker 1: The information on doctor Troy Munson's podcast is meant to
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  Speaker 1: educate the listener and is not intended to diagnose, treat, cure,
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  Speaker 1: or prevent disease.