PRO Weight Loss Advice + Debunking Weight Loss Myths
Advice provided by Shelly Guzman Johnson, MS, RD, CD, CSSD and written by Marissa Rackner
The ever-growing health industry has an abundance of information that can be both misconceiving and overwhelming. We asked a PRO registered dietitian for expert advice on weight-loss and nutrition related questions from our 20/20 LifeStyles clients.
What is the go-to/recommended protein powder these days?
PRO Dietitian Answer: There is no single ‘go-to’ but when choosing a protein powder, it’s important to consider quality of ingredients, cost, flavor, and texture. If you have no dietary restrictions, whey or casein would be your go-to protein source. If you have a whey intolerance, soy or egg white based protein is a good alternative. If vegan or intolerant to soy, then pea, hemp, or rice protein are all great options. Ideally your protein powder should be low in or not contain ingredients that can cause GI distress. Avoid sugar alcohols like erythritol or xylitol, added fibers/gums, or artificial sweeteners like acesulfame potassium or sucralose. Check with your dietitian for a list of protein powders we recommend.
What’s the best way to deal with cravings?
PRO Dietitian Answer: First, think about how you are feeling and determine if your cravings are hunger-related or emotional/stress related. Ask yourself… How do I feel? When was the last time I ate? Use STAHL to assess how you are feeling and then address those feelings with something other than food.
T: tired or thirsty
A: angry or anxious
L: lonely or bored
Then call a friend, read a book, drink tea or water, etc. Cravings will pass, true hunger may stay.
Other things that help to alleviate cravings are eating raspberries, cinnamon, or peppermint flavors. these have been shown to decrease some cravings. Increase food variety. Are you eating the same thing daily? A wider variety of foods can help squash cravings. Lastly, eat a high protein breakfast
I’ve heard that drinking seltzer water can reduce your weight loss. Is this true, and if so.. why?
PRO Dietitian Answer: Seltzer water would only impact weight if it contains calories from added sugars – things like sweetened soda water or tonic water. Otherwise, unsweetened seltzer water does not contain calories and therefore will not have a negative impact on weight loss. Keep in mind that carbonated beverages can contribute to gas and bloating which can make your midsection look and feel more distended.
What is a Dietitian’s opinion on the growing trend of non-alcoholic beers? Brands such as Athletic Brewing have low calorie options that taste incredibly similar to real beer. Are they actually better for you?
PRO Dietitian Answer: Because they don’t contain alcohol, non-alcoholic beers are a lower calorie option. They have about 25-80 calories per serving and equal one carbohydrate choice or less per serving. You will still want to be mindful of number of servings consumed and how these calories fit within your personal plan. Since alcohol negatively impacts athletic performance and may be associated with higher body fat levels, this could be a good alternative for those who enjoy the flavor and social aspects of beer but want to avoid alcohol.
Is the 20/20 meal plan the same for everyone who participates? What are the factors that determine one’s meal plan?
PRO Dietitian Answer: Because no two bodies are the same, 20/20 meal plans are personalized to the individual based on information we collect about:
- Calorie needs
- Macronutrient distribution (based on genetic testing, glucose tolerance, body composition needs)
- Food preferences – allergies/likes/dislikes/culturally appropriate foods
- Access to food
- Cooking skills
Can I participate in 20/20 if I am a vegetarian/vegan?
PRO Dietitian Answer: Yes! We can adjust the meal plan to meet the needs of vegan and vegetarian clients.
Interested in meeting with a dietitian to address all your nutrition needs? Schedule a consultation here. If you have a health concern, your insurance may cover your session.