Healthy Eating Plan for Weight Loss: The Pesca Paleo Diet

 
healthy-eating-for-weight-loss.jpg
 

By Emily Holler

In our previous blog on weight management, we discussed the role of leptin—the ‘satiety’ hormone—in losing weight. In a nutshell, leptin is a hormone produced by the fat cells in our body. It signals to the brain that our body has sufficient energy and thereby inhibits hunger.

A condition known as leptin resistance can occur when the brain stops receiving the signals leptin is sending, and we continue to feel hungry unnecessarily. This leads to weight gain and ultimately obesity. The issue can cascade as leptin resistance is exacerbated by over-eating, insulin resistance, poor sleep and inflammation. How can we break this cycle?

To reset leptin signalling we need to make some dietary changes and increase our exercise. At The Health Lodge we recommend a Pesca-Paleo diet, which is essentially a Paleo diet that contains a high intake of fish and seafood.

 
FoodsToIncludeandExclude_Table.jpg
 

Eating Patterns

We recommend eating within 30 minutes of rising in the morning. The ideal breakfast contains lots of proteins and minimal carbs. Aim to eat 3 meals a day without snacking in between and try to allow 4 hours between dinner and bedtime in the evening.

Exercise

Slowly increase exercise frequency until you’re doing some each and every day. Choose low-intensity exercises like yoga, pilates, qigong, or walking 2-3 times per week and resistance training 2-3 times per week. Include some mindfulness techniques at the end of each workout session.

Circadian Rhythm

Our circadian rhythm is our body’s biological process that aligns us with the rhythms of the natural world. These rhythms are built in and designed to be self sustaining, but they can become abnormal due to external cues.

To restore our circadian rhythm to its normal function we need to limit screen time after sundown and avoid it for 1 hour before bed. It's also ideal to be in bed ready for sleep by 10pm.

It is best to undertake a leptin reset protocol under the guidance of a skilled practitioner. Our specialists can support and guide you in implementing these dietary changes and introducing an exercise program. Call us today on 02 6685 6445 to make an appointment with one of our integrative doctors or highly-skilled naturopaths or visit our contact page to book online.