4 Strategies for Keeping the Weight Off for Good

Two years after losing weight or many times even less than two years, most dieters weigh more than they did before they started dieting, researchers say. Improve those odds with these four simple strategies.

1.Don’t snub the scale-Weigh at least once a week. If you gain, immediately get the extra weight back off.

2.Draw a goal Ladder-Write something that you want to achieve on each rung.

3.Write it all down-Track everything you eat, it keeps you honest.

4.Make a red flag list-Include habits that have derailed you in the past…write old habits down, post them where you can see them!

Substituting Food Preferences for The hCG Diet

Several patients have asked if they can substitute their food preferences for the given 500 calorie plan for the hCG Diet. The general food choices includes lean protein from a limited & specific list, vegetables which are again, from a specific list, only 3 fruits and melba toast or grissini breadsticks. So can these choices be substituted?

NO! You must follow the food choices on the diet plan exactly. No food substitutions are recommended. Even if you do not feel hungry you must adhere to the 500 calorie plan with the food choices provided with no improvising. The only exception would be for vegetarians, who can substitute 500 cc of skimmed milk a day to replace the meat choice (protein) portion of the diet.

Questions About hCG?

Men ask this question a lot and seem quite concerned and hesitant before starting the hCG Diet…Is hCG a sex hormone?

No, it is not a sex hormone. hCG does NOT cause any sexual changes in males or females.

THE HCG DIET: WEIGHT-LOSS CONTROVERSY

 The return of the hCG diet, popular in the 1970s, combines daily injections or oral drops of low doses of medical grade "human chorionic gonadotropin" (hCG - the hormone produced in pregnancy) with a very low calorie diet for a specific amount of time; while under physician supervision.  Even with all the precautions, the hCG diet has some weight-loss experts worried.  Their main complaint is not the use of the hCG hormone, but rather the restrictive 500 calorie a day diet; which they say is unhealthy over the long-term—people are starving themselves to be thin, according to some experts.

A 500 calorie a day diet resulting in rapid weight loss, over a long period of time is unhealthy; which is why our clinic’s longest  medical hCG plan available is 40 days…very short-term & always supervised. What the experts also don’t mention is that the hCG itself mobilizes & uses the body’s stored fat as the energy source for daily functions; lean muscle is not affected by hCG during rapid weight loss. Some medical experts are actually willing to investigate. On February 21, 2011, "The Dr. Oz Show," Dr. Mehmet Oz himself called for more research into hCG hormone's hunger-hindering effects and it’s role in weight loss. Go to Dr. Oz’s website to view the 5 part show on the hCG Diet. Copy & paste url below:

http://www.doctoroz.com/videos/weight-loss-controversy-hcg-diet-pt-1

Top 5 Healthiest Fast Food Restaurants

The results are in and according to health.com here’s the BEST fast food restaurants in Oklahoma City for healthy food choices. Got a local "Favorite" you'd like to add to our list? Let us know!

1. Panera Bread - Comprehensive menu of healthy choices for every meal takes the top honors.

We love: Delicious, nutrient-packed combos like a half–Turkey Artichoke on focaccia bread with a bowl of black bean or garden vegetable soup.
Danger zone: Sticky buns and danishes are on display at the counter.

2. Jason’s Deli - Ingredients are organic and they have creative nutty salads, which is why they are second.

We love: Ability to build any sandwich on an organic whole-wheat wrap.
Danger zone: High-sodium counts on some sandwiches; if sodium is a concern, stick to the ultra-healthy choices.

3. Chipotle – Committed to organics, hormone free meats, and gives the customer complete choice control, making tex-mex third.

We love: Burrito Bowls, let's you skip the tortilla—and the extra carbs.
Danger zone: The dark side of a buffet is that you can go wild. So you have to go light on cheese and sour cream.

4. McDonald’s - Working hard on overhauling its menu to offer more heart and waist-friendly fare, making them fourth.

We love: The 260- to 270-calorie Snack Wraps (choose grilled chicken) for protein without a lot of unwanted carbs.
Danger zone: McDonald’s is still the land of supersizing and giant sodas. It’s up to you to request a small.

5. Einstein Bros. Bagels - Offers healthier alternatives like reduced-fat shmears, hummus, and peanut butter. It also serves a Good Grains bagel, rounding out the top five.

We love: The high-fiber Veg Out on a sesame seed bagel.
Danger zone: “Overstuffed” size sandwiches are a calorie nightmare.

“Kombucha” Drink… Is it the New Yogurt?

This year's hottest cool “health” beverage is a fizzy, fermented drink with a tangy taste and a strange name. Kombucha is a mysterious concoction made of live bacteria and yeast and it's growing popularity taps into the probiotic and detox diet crazes, along with consumers' thirst for traditional remedies and Chinese medicine. Fans say it represents an intriguing marriage of antioxidant-rich tea, probiotics and prebiotics. Consumers claim a stunning array of health benefits; everything from increasing energy, improving digestion and immunity, to lowering cholesterol and fighting cancer. It’ll even grow hair! Many fans say Kombucha’s benefits are far better than yogurt.

Kombucha lovers call it a wonder tonic, while some nutrition experts warn that too much can be toxic for people with weak immune systems.  It does contain some beneficial antioxidants and polyphenols — although you could get the same with a simple tea bag. Is that worth the $3-$5 per 16 oz. bottle? Also, the drinks do contain sugar. Some reports have linked kombucha to liver damage, toxicity and metabolic acidosis. Other problems can include allergic reactions and nausea. The drink is fairly acidic with high levels of lactic acid and other acids, so experts advise moderation. Kombucha is an aquired taste and yogurt is very tasty…so “being better” than yogurt may be a stretch.

10 Ways to Maximize Your Metabolism

Here are some healthy ideas for improving your flab-burning metabolic process:

(1) Nutritionally healthy food choices - It's about eating more nutrition-dense food  to crowd out the empty calories and keep you full all day. (2) Go to bed earlier – A study in Finland discovered that  sleep deprivation and high stress produced more visceral fat. (3) Eat more protein - Your body needs protein to maintain lean muscle according to a 2006 study in the American Journal of Clinical Nutrition.  (4) Go organic when you can – Studies have shown pesticides make it harder to lose pounds and other research hints that pesticides can trigger weight gain.  (5) Get up, stand up - Whether you sit or stand at work may play as big a role in your health and your waistline. (6) Drink cold water -German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily. (7) Rev up in the morning - Eating breakfast jump-starts your metabolism and keeps energy high all day. (8) Drink coffee or tea - Caffeine is a central nervous system stimulant, so your daily java jolt can rev your metabolism 5 to 8 percent. (9) Fight fat with fiber - Fiber can rev your fat burn by as much as 30 percent. (10) Eat iron-rich foods - Iron is essential for carrying the oxygen your muscles need to burn fat.

If you have other healthy ways to maximize or boost your metabolism, we’d love to hear your ideas.

Got "Sweet" Cravings? Eat This... Instead of That

Today's post will be more informative than anything. For those super craving moments, maybe this will help! When you crave ice cream....enjoy berries & cream instead. Or maybe your weakness is chocolate...so replace it with chocolate dipped strawberries. Are you the peanut butter cookie monster craver...then sneak in puffed peanut butter flavored cereal. Oh how about those of you who just have to have their cheesecake...well you can totally dive into a cup or bowl of cheesecake yogurt instead.


There are many different healthy replacements for all types of cravings that seem to plague all dieters at some point. As with any food choice you must watch serving sizes. For many more healthy alternative food choices go to CravingConverter.com and enjoy guilt-free pleasures approved by a registered dietician.

Kate Middleton’s -The Dukan Diet Coming to America

French Nutritionist, Pierre Dukan, stumbled onto the high-protein, quick weight loss plan 35 years ago, but it took him decades to perfect. The Dukan plan allows dieters to eat meats, but puts some limits on other kinds of food. The Dukan Diet is comprised of four phases. The attack phase consists of lean protein & oat bran. The cruise phase allows some vegetables. The consolidation phase adds one fruit & two slices whole wheat bread daily. The stabilization phase allows free food choices 6 days and 1 day of pure protein to maintain weight lost. Six glasses of water daily and 20 minute walks daily are required throughout each phase. The book warns of bad breath, constipation, dry mouth & fatigue. Is it safe?

This diet sounds very similar to the Atkins Diet; which cuts calories, increases protein, decreases carbs and promotes quick weight loss. But the bottom line, WebMD experts say, is that the Dukan Diet plan does not include all the nutrients you need for good health. Losing more than 1-2 pounds per week can promote gallstones and muscle loss. Our thought is that Medical hCG also cuts calories drastically with high protein & low carb diet, promotes rapid weight loss, but retains the muscle & pulls only from the fat reserves.  As with any diet plan one should use common sense and consult their physician first.

The Twinkie Diet...Seriously???

The Twinkie Diet takes calorie counting to a whole new level. In recent health news, Professor Mark Haub from Kansas State University underwent a 10 week study of calorie restriction in which he lost 27 pounds. Prepackaged overly processed “food” made up 2/3 of his diet. He did supplement with a multi-vitamin, assorted veggies (eaten only in front of his children so as not to set a bad example – ha!) and a protein shake. His reasoning was, in weight loss, pure calorie counting is what matters most - not the nutritional value of the food. Can this be taken seriously as a weight loss method?

Although calories do count, the nutritional value of the "food" that makes up those calories is the most important factor to be considered, especially over the long term, and how those calories are broken down and used by the body is vital. Professor Haub’s study in calorie counting alone for overly processed food was only for the short term and there was no evidence to show the possible negative effects on his blood sugar levels or cholesterol over the long term.

17 Day Diet--Fad or For Real?

The 17 Day Diet is a new program from Dr Mike Moreno, a family practitioner from San Diego, California. Moreno specializes in diabetes. The new diet was featured on Dr Phil, and consequently led to a surge in interest. The 17 day diet focuses on fast weight loss results - suggesting a weight loss of 10-12 pounds in the first 17 days. The diet comprises 4 primary 17 day cycles which reset the metabolism and re-teach portion control and knowing the signs of hunger & when the body is full. Is this for real or one of the many diet fads?

While Dr. Moreno's techniques may lead to the promised weight loss in some people, the holy grail of weight management is behavioral/lifestyle changes. These are the big ones - and things that self-help books rarely succeed in changing. Cycles of weight loss will never lead to permanent change if there are deeper issues, routines, beliefs, and habits in your life that you fail to address.

Coming Soon! Daily Health Journal Online

Exciting new opportunity for “Current” and “Potential New” Weight Loss & Wellness patients! We have partnered with OKC Million “This City is Going on a Diet” and during the 3^rd week of April, all our weight loss patients will be able to access their very own COMPLIMENTARY and CONFIDENTIAL DAILY HEALTH JOURNAL, through the Barreto Health Care website at http://barretohealthcare.com/, by clicking on the OKC Million Badge. Use of the DAILY HEALTH JOURNAL allows patients to track their weight, measurements, BMI, BP, exercise/activity, progress charts and more; which means more accountability and group support. Added BONUS… Pounds lost go toward the “One Million Pounds” challenge for Oklahoma City in 2011 by Mayor Mick Cornett!!!  Check it out and get on board with Barreto Health Care for a healthier year and a healthier YOU!!!

Is hCG FDA Approved?

Is hCG for Medical Weight Loss, an FDA approved prescription medication or is it the same as over-the-counter homeopathic (natural) hCG found in health food stores, gyms and over the internet?

hCG medical therapy as dispensed & supervised by our clinic physician is a PRESCRIPTION MEDICAL GRADE hCG approved by the FDA for use in high doses for a variety of medical conditions. It has been studied in low doses for it's effect on weight, but has not yet received FDA approval as a weight loss medication.

Homeopathic hCG drops can be sold by almost anybody because it is all natural, and not regulated by the FDA, but medical grade hCG can only be prescribed by a US licensed physician.

Barreto Health Care

We are an innovative Family Medicine Clinic offering excellent Primary Care combined with a unique approach to Medical Weight Loss & Wellness, along with affordable Cosmetic Services. We also partner with major pharmaceutical companies to bring to our state’s residents the opportunity to participate in cutting-edge Research & Clinical Trials.

Our customized Medical Weight Loss & Wellness plans are tailored to each patient’s specific needs/goals, and are supervised by a Board Certified Physician, who has helped many patients lose the pounds that they had been unable to lose for years. This customized approach to weight loss has helped many people reach their ideal body weight and maintain it.

Customized Weight Loss & Wellness at Barreto Health Care

Each of our Physician supervised Weight Loss and Wellness plans are designed and customized to meet patients’ specific requirements. The plan incorporates a patient’s personal medical needs, establishes their specific short and long term goals and then assists the patient in achieving all set goals.
All Weight Loss and Wellness customized plans require a complete medical history, labs, EKG, BMI, etc.  Metabolic disorders, hormonal & vitamin deficiencies are balanced with supplements if appropriate.

The fundamentals of each plan teach patients new healthy eating habits and how to incorporate exercise into their lifestyle. Some plans may also include initial medication therapy for a certain period of time such as Medical hCG and appetite suppressants. All plans have a nutritionist approved diet menu.
Patients come in for diet, nutrition and emotional support, to weigh-in and have waist re-measured weekly, bi-weekly or monthly & are contacted in between visits.
Once goals are attained, patients are introduced to a maintenance plan, where this new lifestyle can be continued to maintain their achieved goal weight.