An unhealthy gummi bear addiction

Q: Dear Donovan,

I’m 36, 5’4, slender, and have never had any major health issues. However, my diet is very unhealthy and I need some help. I have always had a problem keeping on weight, but recently I started taking Boost shakes and was successful in gaining about eight pounds over a three-month period. My goal was 131 and I’m now at 128. I wanted to gain weight as I thought I was too thin, but my major problem is my diet. I consume a LOT of sweets — gummi bears, raisins, bulla cakes, a lot of cola and beer. In fact, after each meal I have an intense craving for sweets, and usually end up eating an entire bag of gummi bears or whatever else I can get my hands on, washed down with cola or beer. In all, my diet is very unhealthy. In a regular week I will have about two small servings of vegetables and probably two fruits. I do no exercise, apart from walking to the car. I’m getting older and while I am slender, I have a flabby gut, poor skin tone, and cellulite, and I’m always tired. I think it’s time to start eating healthier. I need a plan to transition into a healthy way of life, while sustaining my weight at around 128-131 pounds.

A: You are very fortunate that you have not had a major health issues resulting from your current unhealthy diet. However, as you have recognised, it is time to make your diet much healthier before you start facing major health challenges. I am particularly concerned about your intense craving for processed carbohydrates and sweets. Your high intake of these foods can lead to diabetes. In addition, these foods can lead to poor skin tone and a large stomach.

Also, based on how you are eating, your body is likely to be acidic, clogged and toxic. This might be the reason why you are feeling tired all the time. With your poor eating habits and lack of exercise you should be weighing more. However, you might have a high metabolic rate. This might explain why you are still skinny.

That aside, I understand that you would like to make your diet healthier and also maintain or even put on a few pounds.

It is very important that with a change in your diet you are eating foods with just as many calories or more than you are eating currently. However, these foods must be as healthy as possible. What you are now doing is eating a lot of foods which are described as empty calories. Basically, these are foods that are high in calories but have low nutritional value. Therefore, these foods contribute very little to your health and well-being.

In going forward I would suggest that you develop a healthier lifestyle which includes healthier food choices and exercise. Also, before starting your programme, you could do a four to five-day detox programme. This will help to clean your digestive system and your body.

In addition, going forward you will have to reduce drastically your intake of processed carbohydrates and sweets. You could try to cut the portion by half in the first week of your programme. However, your calories will still have to increase. You will also need to be organised with your meals and possibly do some food preparation.

I would suggest that for breakfast you could have some steamed vegetables with food or some thick porridge or a shake or even some cereal. I would also suggest that you add one or two fruits to your choice of breakfast. For lunch you could have healthy prepared protein with ground provisions with raw or steamed vegetables. A thick soup could also be eaten for lunch. If you must eat rice, brown rice would be better than white rice. For dinner, you could use some of the same options as lunch.

Instead of sodas, beer etc, why not try some fruit juice/ vegetable juices? Carrots and beetroot are sweet. This could help to quench some of your sweet cravings. You could also add two servings, 12 to 16 ounces each of a heavy shake daily. This could add significant calories to your diet which can help you to maintain or even get some weight gain.

In addition to your diet you could also start some exercises. You could do more muscle-building types. If you gain muscles you could also increase your weight. Including exercise along with your programme will also help to keep you fit and healthy. Good luck.

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.