Tuesday, February 16, 2016

Meal Options at Wendy's that Won't Hurt Your Weight Loss

Several years ago, before I lost my weight, I loved to stop at Wendy's and get a double cheeseburger, medium fry, small frosty and a diet coke! According to Wendy's website, that meal was as follows:

Item Calories Fat Carbs Protein
Dave's Double 790 51g 35g 48g
Medium Fries 420 19g 56g 6g
Small Frosty 340 9g 56g 9g
Total 1,550 79g
(e.g., 711 calories/fat)
(e.g., 588 calories/carbs)
(e.g., 252 calories/protein)
I was in a major fat storage mode after eating that one meal.

Many people argue that fast food should be avoid, but for most of us (me included) sometimes we have to stop at a fast food restaurant. However, eating at a fast food restaurant does not have to mean weight gain (nor does it mean you can eat only salads). 

I have combed through the menu at Wendy's looking for items that won't result in fat storage. Knowledge is power and knowing some basic "go to" foods at your favorite fast food restaurants can help you beat the Diet Demon. (See my other blog on ideas at McDonald's for more information and tips on eating fast food.)

Use this pocket guide as a tool to enable yourself to make better choices at Wendy's. Of course, your other meals also have to be great fat-burners. At Achieve Weight Loss we educate you how to make your food work for you.

Saturday, February 6, 2016

Weight Loss and Milk + Free Download

Years prior to losing my weight, I made a switch to skim milk because I thought it was healthier for me. After all, it was fat free and if I could eliminate as much fat as possible from my diet, I'd start losing the weight. However, switching to skim milk did not solve my problems with an increasing waist line.

In this brief article, I want to share why milk can be a real problem for those losing weight and I want you to know that there are solutions.

From a weight loss perspective, milk can be a real problem. Consider these concerns:

1. Milk contains natural sugar (Lactose). Fortunately, milk does not contain added sugar, but one cup of milk contains 14 grams of sugar. Although it is argued that Lactose does not cause the same degree of insulin response as glucose, the reality is that milk does cause an insulin response in the body. Since insulin (we call it the "Fat Truck") is the main fat storage hormone in your body, you can be putting yourself in a fat storage mode-even with skim milk! Fortunately, there are better alternatives!

2. Milk is not calorie free. Since fat is the most calorie dense of the macronutrients (fat, protein and carbohydrates), removing the fat (e.g., skim milk) results in lower calories. However, one cup of skim milk still has about 90 calories. While that is not horrible, their are better alternatives.

3. Milk is often paired with cereal. This is a big problem because most cereals are loaded with sugar and starch. When you add the additional sugars from the milk to the cereal's sugars, the Fat Truck is in full swing-even if the cereal has whole grains and protein!

What about Almond milk?

Almond milk is great in some aspects:

  • Low Calorie
  • Lactose free
  • Lower fat (less than 3 grams of fat in most brands)
  • Very low carb
However, from a fat-burning perspective, most almond milks have little or no fire power (e.g., protein). I do not recommend using most almond milks in cereal. They may be used as a base for protein drinks and in recipes (provided the milk is not being used as a source of protein in the recipe). The good news is that there is now an almond milk which does work with cereals and I do recommend! Check out the free download to learn more.

Milk and Weight Loss?

Can you drink milk and lose weight ? Yes! However, you need to be careful because the Diet Demon lurks in the milk isle. Here are some milk and milk-like products you need to avoid in weight loss mode because they can easily put you into a fat storage mode:

1. Rice Milk
2. Coconut Milk
3. Skim Milk
4. Sweetened "Almond" Milk


Since I started my weight loss journey in 2011, many new and better milks have come on the market. These milks work great in a sustainable weight loss lifestyle. In addition, they range from organic, plant-based to cow's milk so you can choose the type of milk based on your preference. Bottom line, a sustainable weight loss lifestyle can include milk!