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Research has revealed that intermittent fasting helps with weight loss, decreasing inflammation in the body, reducing blood pressure, improving metabolism, and decreasing risks of type 2 diabetes. At the clinic, I combine this principle with the fact that we need to feed our muscles protein to protect them, and the fact that most people who are trying to lose weight will have difficulty sustaining a complete fast as they go about their normal schedules.
Taking a temporary break from solid foods and having high protein smoothies instead achieves many of the same health benefits while simultaneously helping people to feel full and guarding their muscles. Swap out a few meals per week for protein smoothies and try having one all-smoothie day per week. I have developed a protein powder especially for this purpose, which can be found here. It’s a mix of whey and casein protein powders, as one of them works quickly to protect muscles, and the other digests slowly, over the course of several hours, to sustain a feeling of fullness. However, any unsweetened protein powder can work for this. Combine it with water, fresh fruit, and fresh veggies for a low calorie, high protein meal replacement.
What resources do you recommend to women in midlife who wish to maintain or improve their nutrition and weight?
Building Strength & Stamina
by Wayne L. Westcott. This is an excellent book about strength training for health and weight loss, with plenty of helpful routines, photos, and an included DVD.
Ellen Dolgen for menopause-related advice and articles.
Weight Watchers is a reputable program that has helped many women and men to lose weight successfully.
The Age-Defying Diet: Outsmart Your Metabolism to Lose Weight
is my latest book, and contains more information on all of the points I mentioned above. I also have a blog that features advice, articles, and recipes. DrApovian.com
Contact Dr. Caroline Apovian at Dr.Apovian@gmail.com
Book: The Age-Defying Diet: Outsmart Your Metabolism to Lose Weight
Caroline Apovian, MD, FACN, has worked as a leading researcher, treatment provider, and professor in the field of weight management and nutrition for over 25 years. She is the director of the Center for Nutrition and Weight Management at Boston Medical Center, a professor of medicine at the Boston University School of Medicine, and the vice president of The Obesity Society. Her federal government positions include acting as a nutrition consultant to NASA and an appointed member of the federal government’s panel on the evaluation and treatment of overweight adults. She is the author of The Age-Defying Diet: Outsmart Your Metabolism to Lose Weight
by Wayne L. Westcott. This is an excellent book about strength training for health and weight loss, with plenty of helpful routines, photos, and an included DVD.
is my latest book, and contains more information on all of the points I mentioned above. I also have a blog that features advice, articles, and recipes. DrApovian.com
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What a great summary of the basics we need to be paying attention to at this stage of life. Dr. Apovian makes so much sense, and she makes it sound so doable.
Thank you so much, Roxanne. I appreciate that!
Where can I buy the smoothies flavorings and soups?
I am beginning your program this week after reading The Age Defying Diet. It truly