BODY FAT
How do I burn stored body fat?

Your body uses the carbohydrates that you ingest for the fuel that it needs. The carbohydrates that you take in are converted to glucose, which becomes that fuel source.

In order to burn stored body fat for fuel, your body will enter a state of beneficial dietary ketosis. When you limit your intake of dietary carbohydrates, your body will begin to burn your stored fat for its fuel source. As your body burns your stored fat, the metabolic process that occurs produces ketone bodies; these ketone bodies are eliminated in the urine, and can be detected and measured by use of a urine "ketostick."

The most sensitive tests of ketosis ("NMR" and "blood ketone level") show that everyone is in some degree of ketosis every day, particularly after not eating overnight and after exercising. Ketosis is the body's survival system. It is not an abnormality nor does it present any medical danger, except to a Type I insulin-dependent diabetic. For this reason, the Rite Weight Plan is not recommended for people with Type 1 diabetes.

The Rite Weight Plan menu (based on the Lindora® Lean for Life® plan) is a mildly ketogenic menu plan. As the body adjusts to a reduced intake of carbohydrates and shifts its primary source of energy from carbohydrates to stored fat, the presence of insulin keeps ketone production in balance and a mild, beneficial dietary ketosis* is achieved.

During ketosis, blood glucose levels are stabilized within a normal range and there is no breakdown of healthy muscle tissue. Some of the benefits many people experience while in a state of dietary ketosis from intentional weight loss may include:

• Rapid weight loss
• Decreased hunger and cravings
• Improved mood
• Increased energy
• With adequate protein intake, a protection of lean muscle mass

*Please note that the safe, beneficial dietary ketosis described here is very different from the similar sounding work ketoacidosis, which is a medical diagnosis. These terms are often mistaken for the other. During the plan you will not be in ketoacidosis, but rather the healthy state of dietary ketosis.

Back to Top

BODY MASS INDEX (BMI)
What is Body Mass Index (BMI) and how do I find mine?

The Body Mass Index (BMI) is a common measurement used by clinicians and health experts as a standard for determining healthy body weight. It is now considered one of the best indicators of risk for developing serious diseases such as stroke, heart disease, diabetes, and metabolic syndrome.

The National Institutes of Health considers a BMI of 25 or greater to be a health risk. A BMI of about 22 is considered optimal for health. Individuals with a BMI of 25 to 29.9 are considered overweight, and individuals with a BMI of 30 or greater are considered obese. (Note: this information does not apply to individuals who are unusually muscular, such as body builders and professional athletes.)

The easiest way to determine your BMI is to consult a BMI chart.

Back to Top

PROTEIN SUPPLEMENTS
How do I choose protein supplements?

There are many protein bars on the market. Some are promoted as "low carbohydrate." When choosing a product, you'll want to evaluate its nutritional content as well as its taste.

Manufacturers are required by law to declare all forms of carbohydrate in the "total carbohydrate" number located in the Nutrition Facts label on the package. However, many manufacturers are advertising a reduced carbohydrate number on the package that they refer to as "net", "effective", "impact" and other similar names. At this time, there is no standard formulation in place for determining such a reduced number, and no regulation in place to provide guidance to consumers as to how to evaluate the claims.

In addition to the number of carbohydrates in a product, you'll want to keep in mind that "calories count." Even if a product claims to be low in carbohydrates, we recommend looking at the number of TOTAL calories before deciding if it's appropriate for your needs. Consuming too many calories—regardless of carbohydrate intake—will interfere with weight loss.

Here are the guidelines we recommend for selecting a protein product:

• Per serving, try to choose a product with the following:
  • no less than 10-15 grams of protein
  • no more than 170 calories
  • no more than 5 grams of fat
  • no more than 16 carbohydrates

If you prefer to shop online, Lindora's online store sells many delicious products that meet these guidelines—such as protein bars, shakes, soups and drinks. Simply go to http://www.lindora.com/ and click on "products."

Back to Top

IMPROVING METABOLISM
How can I improve my metabolism?

Our metabolism can be affected by many components: our dieting history, exercise practices, genetics, age, and eating habits. One of the greatest challenges for the overweight person is to make a change in eating habits in order to impact their metabolism.

One very important component to improving metabolism is to eat smaller portions on a very regular basis. Many people who are overweight or have a long dieting history are used to frequently using the "starvation" method. It's a common misconception—that if we do not eat, we will lose weight. The problem with simply not eating is that our body recognizes this and fears starvation, so it slows the metabolic rate down in order to preserve the limited calories coming in to nourish the body. When we do this long enough, the metabolic rate slows significantly.

To return the body to a more efficient metabolic rate, the body needs to feel confident that it will be continually getting a fuel source. The answer to this is to actually eat smaller portions more frequently. Yes indeed—we need to eat to lose weight! When the body identifies that it is getting a consistent fuel source, it will continue to increase the metabolic rate to burn the fuel that is coming in. Of course, the type of fuel is important, too. If weight loss is your ultimate goal, your diet should be balanced, and low in carbohydrates, fat, and calories.

One more key element to increasing our metabolic rate is to add in exercise. When we exercise, our body must increase the metabolic rate in order to produce the necessary energy. By adding moderate exercise, the body can become even more efficient at burning calories and stored fat for fuel.

Back to Top

GOOD AND BAD CARBS
What is the difference between "good" and "bad" carbohydrates?

When you think about decreasing the amount of carbohydrates in your diet, it can be confusing to figure out what you really need to cut back on. Even when you are losing weight, carbohydrates are necessary in your diet. The important thing to consider is which good carbohydrates to include and which bad carbohydrates to avoid.

The most common mistake that people make when deciding to decrease the total carbohydrate count is that they do not always understand which foods have carbohydrates in them. Here is a basic guide of which foods contain carbohydrates:

• Fruits and vegetables
• Whole grain foods
• Fast foods, bakery goods, and other grain products
• Some protein food selections even contain a small amount of carbohydrates (for example, 1 cup of nonfat milk contains 12grams of carbohydrates)

The good carbohydrate food choices that you want to select from are the fruit, vegetable, and whole grain food items. The bad carbohydrate food choices that you want to avoid are the fast food items, foods high in fat, sugary foods, and grain products that are not whole grain.

It is important to remember that even the correct food choices have carbohydrates. The correct food choices, however, have the RIGHT KIND of carbohydrates and fewer calories than the bad carbohydrate food choices.

Back to Top

METABOLIC SYNDROME
What is Metabolic Syndrome?

Metabolic Syndrome is a group of disorders and symptoms that when present increases ones risk of coronary artery disease and stroke. These disorders include:

• Elevated blood glucose level (where fasting blood sugar is greater than or equal to 100 mg/dl)
• Hypertension (where blood pressure is greater than or equal to 130/85mmHg)
• Hypertriglyceridemia (where triglycerides are greater than or equal to 150mg/dl)
• Low high-density lipoprotein (HDL) cholesterol (where the HDLs are equal to or lower than 40mg/dl for men and equal to or lower than 50 mg/dl for women),
• Abdominal obesity (where waist circumference is greater than 40 inches in men and greater than 35 inches in women)

The following questions and answers will further explain this disorder.

Back to Top

INSULIN RESISTANCE AND TYPE 2 DIABETES
How are high blood pressure, type 2 diabetes, high triglycerides and low HDLs ("good cholesterol") related to abdominal obesity?

It starts with insulin resistance, which is a reduced sensitivity of the body's tissues—primarily the liver and muscles—to the action of insulin. The following FAQ explains this:

What is Insulin Resistance?

Your body converts the foods you eat into glucose (blood sugar) for energy. But before your body can use the glucose for energy, it must first drive it into your cells. Since glucose cannot go into the cells by itself, it is insulin's job to deliver it. When you eat food, create glucose and raise your blood sugar level, this signals the body to release insulin and begin this normal process.

But when a person has insulin resistance, the cells don't readily accept the glucose. In many people who are overweight and inactive, the cells become "resistant" to the action of the insulin and the glucose is unable to get into the cells in an efficient manner. As the condition worsens, the cells become more and more resistant and the body produces more and more insulin in an effort to get the glucose where it is needed.

The overproduction of insulin (called hyperinsulinism) leads to an increase in fat storage, hunger and cravings. It can also lead to increased triglycerides (a type of fat), lowering of the good cholesterol (HDL), and salt retention. This in turn causes blood pressure to elevate. As you can see, this chain reaction starts with cells becoming resistant to the insulin.

Factors that can contribute to your chances of developing insulin resistance include:

• Obesity (especially abdominal fat – the fat around one's waist)
• Physical inactivity
• High fat diets (especially those containing saturated fats in the form of trans fats)
• Diets high in carbohydrates (especially simple sugars)
• Diets low in the "essential fatty acids" (EFAs)
• Genetics/family history
• Age
• Male hormones: this includes women with polycystic ovary syndrome

The cornerstone to treating this group of disorders is weight loss, diet modification, and regular, moderate-intensity exercise. Further eliminating high saturated fat, high cholesterol, and high-sugared foods from your diet and replacing these foods with moderate protein, low carbohydrate and low fat foods will help you attain your ideal weight. Making the above lifestyle modifications will lower blood sugar, lower blood pressure, lower triglycerides, and raise HDL levels, thereby lowering your risk for coronary heart disease and stroke.

Unless you have a genetic disposition to these disorders, they are all completely preventable with diet, exercise, and weight control. People with insulin resistance—with or without the presence of diabetes—are predisposed to heart disease and abnormal accumulation and elevation of triglycerides and cholesterol. There is a strong association between insulin resistance and the metabolic syndrome. Insulin resistance leads to the condition of pre-diabetes. Pre-diabetes occurs when blood glucose levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.

What is the definition of type 2 diabetes?
Type 2 Diabetes can be simply defined or diagnosed by a blood sugar test. The American Diabetes Association's criteria for diabetes are as follows.

• A fasting blood sugar (FBS) of 100-125 mg/dl is considered to be pre-diabetic
• An FBS greater than 126 is considered to be diabetic

Another useful test is called hemoglobin A1C (HgbA1C); which provides the average blood sugar levels over the past 90 days.

What causes type 2 diabetes?
Type 2 Diabetes is caused by a combination of insulin resistance (reduced sensitivity of the body's tissues—primarily the liver and muscles—to the action of insulin) and an inadequate amount of insulin being secreted by the pancreas. This leads to the body's inability to drive glucose into the cell to be utilized as energy, thereby raising blood sugar levels.

What increases one's risk of developing type 2 diabetes?
Obesity and inactivity often lead to type 2 Diabetes. Also, a family history and/or a history of diabetes while pregnant are strong predictors of acquiring type 2 Diabetes later in life. Blood sugar levels that remain elevated and poorly controlled can lead to heart disease, blindness, kidney disease, loss of limbs because of poor circulation, and early death. Having elevated blood sugar levels has an "oxidizing" effect on the lining of the blood vessels, making them vulnerable to bacteria and viruses, which can lead to disease.

How can weight loss help control elevated blood sugar levels?
Maintaining a healthy weight, eating a proper diet, getting adequate exercise and reducing stress in one's life are the keys to controlling diabetes. Studies have shown that insulin resistance can be reversed within 2 weeks of following a diet moderate in protein, low in carbohydrates and low in fat. This—in combination with aerobic exercise—allows your body to use its own insulin more efficiently, thereby reducing blood sugar levels and sometimes even eliminating the need for diabetic medication. Reducing one's stress lowers a hormone called cortisol, which contributes to high blood sugars.

Back to Top

ABDOMINAL FAT
How can my waist measurement indicate my risk for certain health conditions?

The waist circumference is used by clinicians and health professionals to help determine a person's risk for developing serious diseases such as stroke, heart disease and diabetes.

Individuals who carry fat mainly around their waist ("apple" shape) are more likely to develop serious health problems than those who carry fat mainly around the hips and thighs ("pear" shape).

Women with a waist measurement greater than 35 inches, and men with a waist measurement greater than 40 inches, are at higher risk for developing serious health conditions than individuals with a smaller waist measurement.

The abdominal measurement is one of the diagnostic elements that evaluates for the condition Metabolic Syndrome. It is important to know your abdominal measurement. To accurately identify your abdominal measurement, measure at the level of your umbilicus (belly button).

Back to Top

CHOLESTEROL AND FATS
What do my cholesterol test results mean? Can I burn off cholesterol through exercise?

Your risk for heart disease can be assessed with a blood-cholesterol test. In this test, your total-cholesterol reading should approximate the sum of your LDL ("bad" cholesterol), HDL ("good" cholesterol) and other lipoproteins. According to guidelines from the National Cholesterol Education Program:

• For men, HDL should be 40 mg/dl or higher
• For women, HDL should be 50 mg/dl or higher
• Total cholesterol should remain below 200 mg/dl, unless HDL is high.
• LDL should be lower than 130 mg/dl.
• Triglycerides should be lower that 150 mg/dl
• People under age 30 should shoot for even lower total cholesterol of 180 mg/dl.

The fats that supply calories, float in your blood, and accumulate in your thighs and hips are called "triglycerides." They can be saturated or unsaturated, and the unsaturated ones can be either monounsaturated or polyunsaturated. For every ounce of triglycerides you eat, you add 250 calories (or 9 calories per gram - the weight of a raisin) to your diet. Only saturated fats increase blood levels of cholesterol and heart-disease risk.

Can you burn off cholesterol?

No. Cholesterol is a type of lipid, just as fats are. However, unlike fat, cholesterol can't be exercised off, sweated out or burned for energy. It is found primarily in animal products, including meat, chicken, fish, eggs, organ meats and high-fat dairy products. Through diet change and an exercise program, however, you can impact the results of your cholesterol test.

Is cholesterol good or bad?

Both. Just as homemade oil-and-vinegar dressing separates into a watery pool with a fat-slick topping, so also would fats and cholesterol if they were dumped directly into the blood. To solve this dilemma, the body transports fat and cholesterol by coating them with a water-soluble "bubble" of protein. This protein-fat bubble is called a lipoprotein.

Low-density lipoproteins (LDLs) carry cholesterol to the tissues. This is "bad" cholesterol, since high LDL levels are linked to increased risk for heart disease. Interestingly, in a study in which calories from either carbohydrates or fats were decreased by 25% for four weeks, both groups lost about seven pounds but the reduced carbohydrate group decreased their LDL and increased their HDL more than the reduced fat group (American Journal of Clinical Nutrition 2001. 73(1)262). Over time, however, it is likely that the reduced fat group would experience a bigger drop.

High-density lipoproteins (HDLs) carry excess cholesterol back to the liver, which processes and excretes the cholesterol. HDLs are "good" cholesterol; the more HDL you have, the lower your risk for developing heart disease. HDLs and LDLs are found only in your blood, not in food.

Back to Top

HIGH BLOOD PRESSURE / HYPERTENSION
What is hypertension or high blood pressure?

High blood pressure, also called hypertension (or "HTN") is the most common of all cardiovascular diseases in the industrialized world. According to research, 44-51% of overweight individuals have high blood pressure.

What do the numbers in a blood pressure reading mean?

A blood pressure reading appears as two numbers. The first and higher of the two is a measure of systolic pressure—a measurement of the pressure in the arteries when the heart beats and fills them with blood. The second number measures diastolic pressure or the pressure in the arteries when the heart rests between beats.

What is the definition of high blood pressure?

The American Heart Association considers a normal blood pressure to be less than 119 (systolic) / 79 (diastolic); your doctor or nurse might communicate this as "119 over 79".

High blood pressure is more likely to occur in people with these risk factors:

• Family history of HTN, heart disease, or diabetes
• Certain ethnic groups
• Pregnancy or taking birth control
• Age > 60
• Being overweight
• Physical inactivity
• Excessive alcohol consumption
• Smoking
• A diet high in sodium
• Stress
• Diabetes
• Gender (men and postmenopausal women)

What are the risks of high blood pressure?

High blood pressure is the leading cause of stroke and a major cause of heart attack. It is also strongly associated with type 2 diabetes, high triglycerides, high cholesterol, and insulin resistance. Consistently high blood pressure forces the heart to work beyond its capacity. This can injure blood vessels as well as damage the brain, eyes, and kidneys.

How will weight loss lower my blood pressure?

Losing weight reduces fluid volume and fat volume, lessening the workload on the heart and making it a more effective pump.

Back to Top

DRINKING WATER
I love water, but eighty ounces a day is a real challenge for me. Why do I need to drink so much water on the Rite Weight Plan?

Water is calorie-, fat-, and carbohydrate-free. That's one reason we recommend you drink so much of it! Here are some other great reasons:

1. To replace the water you lose while dieting. Low calorie and low carbohydrate diets are associated with some mild dehydration (fluid loss).
2. To act as a "filler." There are nerve endings in the stomach that respond to expansion; because of this, increased water intake can help you feel more satisfied.
3. To help reduce water retention. The kidneys are like a machine that runs best when mildly overloaded. By increasing the work of the kidneys, they actually work more efficiently and not only process water taken in, but also help rid the body of the excess water retention and swelling that is often associated with excess weight.
4. Proper hydration is necessary to your overall health. It helps in regulating body temperature; carrying oxygen, hormones, and nutrients to the cells; ; cushioning the joints; protecting inner organs; elimination of waste; and electrolyte balance.
5. Because the body loses water through perspiration, exhaled water vapor from the lungs, and urination, it's important to replace about four percent of your body weight in water every day. Drinking six to eight glasses of water a day is recommended in order to replace the lost fluid. The body also loses about a quart of water per hour during exercise. To help prevent dehydration, you should drink approximately 2 cups of water fifteen minutes prior to exercise.

Back to Top

EXERCISE
How much should I exercise while on the Rite Weight Plan?

We encourage you to participate in daily "moderate" exercise, such as walking 10,000 steps a day. What qualifies as "moderate exercise?" Moderate exercise is any continuous movement of your hips and knees that causes you to exert yourself without becoming breathless. (Your body needs oxygen—aerobic exercise—in order to burn fat.)

The amount of exercise a person can do within the moderate range depends on their level of fitness. A good rule of thumb: You know you're working out at about the right intensity for your fitness level if you can still talk while exercising. If you feel short of breath, slow down and go at a pace that's comfortable for you.

If you're too busy to devote a big block of time for exercise, try breaking it up throughout the day. For example, four 15-minute brisk walks spaced throughout the day can be just as productive as doing one continuous hour of exercise.

One important thing to remember as it relates to your exercise program: be sure to increase your activity level on a gradual but regular basis. The body adapts to the amount and type of exercises you do on a regular basis, and after time you won't burn fat as efficiently as you had with the very same exercise program. To maintain progress, try making changes that continue to challenge you.

For example, if you walk for exercise, you can increase your speed, distance, level of difficulty (begin walking on a slight incline, for example), or the frequency of your walks. Many people also find it helpful to do "interval training". That means you alternate periods of fast walking with short periods of slower walking during the same walking session. The closer you get to your lean weight, the harder you may have to work to affect weight loss with your exercise program.

When it comes to finding an exercise program, it's important that you find something that you enjoy doing. It's much easier to commit to something that you enjoy! Here are some simple ways to increase your activity level throughout the day:

• Park further out in the parking lot and walk to your destination.
• Take the stairs whenever you have the opportunity.
• Leave your desk several times throughout the day to walk to the water cooler or coffee machine.

One final way to monitor your activity level is to wear a pedometer. A pedometer is a simple device that clips to your clothing or shoe and tracks your steps.. A healthy goal is to achieve 10,000 steps per day. Depending on your level of fitness, you may need to build up to this total.

Back to Top

WEIGHT SET POINT
What is the "set point?" Can it be changed?

The "set point" is a weight range that your body attempts to maintain at any given point in time. The body likes things to remain the same, and that also applies to your weight. If you have been at a certain weight for a given period of time (months), your body begins to consider that particular weight to be "normal." This "normal" weight that your body is accustomed to is what we refer to as the "set-point".

The part of the brain called the hypothalamus helps to maintain the set point. It does this by controlling hunger and appetite (your desire to eat) and metabolism (the rate at which you burn calories). If you eat less and begin losing weight, the hypothalamus attempts to maintain the set point by increasing your hunger and appetite so you'll eat more, and by decreasing your metabolism so you'll burn fewer calories. Of course that makes it pretty frustrating, and often very difficult, when we're trying to lose weight!

By following a ketogenic eating plan for weight loss, you can bypass the effects of your body trying to maintain the set point. Being in dietary ketosis reduces hunger and forces the body to efficiently burn excess fat stores. Being in ketosis also helps improve mood!

When you stop "dieting" to lose weight, your body naturally wants to return to the weight that it considered "normal" (the set point). This again is your body's attempt to "stabilize" your weight. If you follow an appropriate maintenance eating plan and are physically active, however, you can stay at the new, lower weight long enough for the body to come to terms with it and consider it to be "normal". The number of months it takes to do this varies for each person.

Once you've maintained your new weight for an adequate period of time, the body will attempt to remain stable at this new set point. Again, it does this by controlling your hunger, appetite and metabolism. If you occasionally eat too much, the set point decreases your hunger and appetite (so you'll eat less) and increases your metabolism (so you'll burn up the extra calories you've eaten). But if you ignore the signals and continue to eat anyway, you'll eventually overpower the set point mechanism and regain the weight. To avoid that happening to you, it's important to continue to incorporate the new lifestyle changes that you began during the Rite Weight Plan.

Back to Top

HEADACHES
What can I do to prevent headaches while I am losing weight?

When following a decreased-calorie eating plan, there are many reasons that some people experience a headache. You can minimize headaches with appropriate action and preventative measures.

The following can cause a mild headache while following a reduced-calorie intake:

1. Fluid and mineral shifts. If you experience headaches while dieting, it could be due to low sodium/salt levels. This can occur especially when carbohydrate intake is particularly low; for example, below 50g per day. To help prevent this, add extra table salt to your daily diet or drink a cup of prepared bullion twice a day. Table salt also has the added benefit of containing potassium, which can help prevent muscle cramps from the increased fluid shift that occurs with dieting.
2. Inadequate fluid intake. Dehydration can cause a mild headache. Be sure you are well-hydrated by drinking 80-100 oz. of water a day.
3. Waiting too long to eat between meals and snacks. Be sure to eat meals approximately 4-5 hours apart, with a protein-based snack between meals approximately every two hours.
4. Caffeine withdrawal. You may experience headaches if you are cutting back on your caffeine intake. If you choose to cut back, do it very gradually – don't go "cold turkey!"
5. Stress. We've all had stress headaches. It's important to find ways to manage your stress. Be sure to include some physical activity every day to help relieve stress—and burn fat. Practice deep breathing and schedule "personal time" for relaxation.

Back to Top

MUSCLE CRAMPS / WEAKNESS
Why do I experience muscle weakness and/or muscle cramps?

Symptoms of muscle weakness and/or muscle cramps, fatigue, or lack of energy may indicate low levels of potassium. (Conversely, inadequate fluid intake, which may cause a slight dehydration, can also cause these symptoms, so be sure to drink at least 80 ounces of water or other calorie-free fluids each day during weight loss process.)

Potassium is a mineral that is necessary for all living cells. It helps to maintain proper electrolyte balance in the cells of our body, is essential for proper muscle function, and is instrumental in conducting nerve impulses. While most people get the potassium they need (50-100 meq. daily) from the food they eat, there are occasions when one may need extra potassium.

The body's potassium reserves can become depleted when there is excessive loss of fluid through diarrhea, vomiting, or the use of some diuretics ("water pills") and laxatives. Similarly, the body can lose potassium any time there is a large flow of urine, as may happen when carbohydrate intake is restricted and when a person is drinking a large amount of fluids.

Potassium supplement is available over-the-counter in the form of potassium gluconate. Table salt and salt substitutes also contain potassium and are a great way to add the additional potassium that you may need. Important: If you are being treated for a chronic health condition, have high blood pressure, or are taking a form of diuretic that is potassium sparing, you should consult with your physician before taking any type of supplement.

Like potassium, sodium helps regulate the body's fluid balance. Sodium levels may become depleted when excessive body fluid is lost during times of profuse sweating, diarrhea and vomiting. Low sodium levels can cause symptoms that are similar to potassium deficiency, such as dizziness, fatigue, lack of energy, muscle weakness and/or muscle cramps.

The amount of sodium we need generally comes from the foods we eat. When the sodium level is low, the amount of fluid within the blood vessels decreases. This can happen when carbohydrate intake is low, such as during a low-carbohydrate weight loss program. As a result, blood pressure can drop (especially when a person stands suddenly from a seated position) causing lightheadedness, dizziness and a feeling of weakness.

Individuals who have a low or normal blood pressure may find it necessary to add extra table salt to their food and/or drink a cup of fat-free bullion twice a day to help maintain adequate blood pressure during a low-carbohydrate eating plan.

If you have concerns about your need for potassium and/or sodium supplementation, it's best to consult your physician or health care professional.

Back to Top