A science-based plan for wellness

Confused about how to live a healthy life and feel better?

You’re not alone. The amount of misinformation about diet and wellness today is mind-boggling, Americans don’t know who or what to believe. Dr. Becky sticks with the science.

Dr. Becky’s Health Done Right, a science-based plan for wellness, is a 3-in-1 plan of simplified food selection, exercise and behavioral changes which supports weight loss and prevention of obesity-related illness.

The science behind the plan proves that even a small percentage of total body weight lost will increase energy, diminish minor health problems, and improve chronic health conditions.
The simplified food plan is balanced and portion-controlled, while incorporating foods to improve your overall health.The perfect ratio of smart carbs, heart healthy fats, and satiating proteins are in every 400 or 500 calorie meal. This combo has been proven to help with inflammation and to stabilize blood sugar levels, and thus shrink fat cells. The calorie controlled component has been proven in multiple studies to aid in weight loss. Menus include whole grains, fresh fruits and vegetables, foods that are low in sugar and high in fiber, unprocessed and fermented foods. Trans fats and high-fructose corn syrup are eliminated.

Over the last several decades, a ton of research has been done on obesity and body weight.

We are starting to understand the complex interactions between the brain, fat cells, the gut (including the critical role of the gut microbes), the stomach and the pancreas —specifically how all these parts of our bodies work together to control appetite, and store and regulate body fat.

Obesity is a disorder of fat regulation and accumulation. People gain weight and become obese not just because they are sedentary and they don’t get enough exercise, but because the modern diet is loaded with sugar.  High sugar content in our diet creates excess fat. Highly refined carbohydrates, or processed sugars spike our blood sugar and increase our insulin. This leads to excess fat, but goes a step further — higher insulin inhibits our body’s ability to break down the fat we’ve already stored. After a blood sugar spike, what happens? We crash, and that makes us feel tired, hungry and stressed. By the way, highly refined carbohydrates create the greatest insulin spikes, such as junk food and packaged sweets — think Twinkies or corn chips.

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People struggling with obesity have had their brain’s reward system hijacked.

Obese people have similar taste preferences to people who don’t suffer from obesity, but they have more of a tolerance for the mixture of high fat and sugar that are present in so many of today’s foods.

People struggling with obesity have had their brain’s reward system hijacked.

Carbohydrates are everywhere in our society. They’re tasty, they’re cheap, they are easy to consume, and they make up a large portion of the average American diet.
A diet loaded with refined carbs creates a powerful insulin response, which affects our storage of fat: If we eat these foods, our body doesn’t have access to all the necessary nutrients in them. One of the hooks of obesity is that when we eat these kinds of foods, we tend to overeat — not because we want to, but because we have to. We can’t access the energy in these foods because of the insulin response. Then, we crave the same kind of food again, which creates a vicious cycle of enlargement of existing fat cells and growth of new fat cells.

Routine is important, too. An article in the International Journal of Obesity showed that people who started their day with a protein-packed breakfast ate 26 percent fewer calories at lunch than those who didn’t. Protein, water and fiber are all associated with the sensation of satiety, of feeling full. Peptide YY is released from the gut when we eat protein, and this is one of the hormones that sends an “I’m full” signal to the brain. That’s not the only reason breakfast is important: Every morning, two of our metabolic hormones peak: cortisone and adrenaline. Both boost healthy metabolism. If we don’t eat breakfast, our metabolism slows down for the rest of the day. Research shows that skipping breakfast triggers acute insulin resistance, and elevates levels of free fatty acids (which increase inflammation) and glucose in obese, non-diabetic patients. This means skipping breakfast increases our fat storage throughout the day.

The proper combo of proteins, healthy fats and complex carbs can keep your blood sugar from spiking and plummeting so that you feel good in between meals, while your body is busy digesting.

It only takes your body two hours to store fat if your blood sugar gets elevated from eating too many refined carbs!

Over the course of human evolution, our brains have been wired to crave foods that are fatty and sweet as survival mechanisms.

Water does a body good!

H20 is a building block of our lives; it’s a fundamental need.

Every bodily process we have relies on water. Even mild dehydration can make us tired, and water is also a natural appetite suppressant. Our brains can’t tell the difference between thirst and hunger—maybe some of the times when you feel hungry, or you’re craving a snack, what you need is a glass of water!

“Protection” of weight, or keeping weight on our bodies as a resource, is something that our bodies are programmed to do genetically.

Over the course of human evolution, our brains have been wired to crave foods that are fatty and sweet as survival mechanisms.

We store those foods as energy for later, when food might become scarce. If we let our body store energy up to a new, higher weight, we are programmed to maintain that weight. It gets set as our “new normal.” However, if we lose weight, our body doesn’t work to maintain the lower weight right away. Body weight is regulated to be preserved, not lost, so when we start to burn it off, our brain sends out a “Mayday!” signal. Our appetite goes up, our metabolism goes down and we use less energy. Weight maintenance is particularly challenging, because for a whole year after we lose weight, the body will work to try to put it back on.

Then, there are behavioral changes that are key to long-term success.

In many studies, using portion control to manage the size of food servings, as in Dr. Becky’s plan, shows the strongest evidence for the greatest amount of sustainable weight loss.

Having a structured meal plan results in more successful weight loss than no structure.


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Dr. Becky’s research-based “think before you eat” behavior plan includes strategy and structure about food triggers, fluid consumption, mind/body connection and much more to help you recognize and change your habits.

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