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​​​​​​​​A Holistic Approach to Your Health and Wellness 

MARKOU MEDICAL




 Benefit with a leaner appearance and significantly reduced body fat and tighter skin With Fillers

woman with recuded body fat and tighter skin from fillers
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1000 CALORIE A DAY DIET

Drinks throughout the day can include water, black tea and/or coffee without sugar and negligible calorie carbonated drinks such as Diet Coke.

This menu provides 1000 calories, 60g protein, 145g carbohydrate, 21g fat.

Breakfast

Banana sandwich made with 2 small slices of wholemeal bread and a small banana.
200ml glass of orange juice

Morning Snack

100g pot of low fat fruit yoghurt

Lunch

1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise.
Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

70g Roast Chicken breast (without skin)
80g Potatoes, mashed with 30ml semi-skimmed milk
60g Broccoli, steamed or boiled
50g Carrots, boiled
100ml Gravy (made from granules)

Evening

1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury’s Highlights)

800 CALORIE A DAY DIET

Unprocessed Super Nutrition on 800 Calories a Day With 15 Minutes Prep Time

Yes, it can be done. I built this diet over months of experimentation with what worked for me. The primary goals were

1) keep the calories to a minimum, but eat enough to stay sane and be able to function
2) get as much possible nutrition from food, rather than my daily multivitamin
3) everything had to be easy and fast to prepare – I’m a busy woman and none of the diets that required extensive cooking has ever worked for me.

Initially, I also wanted the diet to cost less than $10 a day, but after really living with it, I decided that if I could actually keep myself to 800 nutrition-packed calories a day, splurging on food quality was OK.

If you want to cut costs, the raspberries for dessert are pretty expensive, as are the organic greens and the Faye yogurt. You could swap the organic greens for conventional greens (though they wont have as much nutrients), and you could swap the raspberries for a pear (but you’ll be losing out on a lot of fiber, and Vitamin A). So change it around if you can’t afford to spend $20 a day on food, but beyond the price point, this is as jam-packed as 800 little calories can get.

Of course, this is NOT a diet for long-term use. It is not really healthy… there is hardly enough fuel here to keep your organs working if you followed it long term. And if you didn’t vary it, it’d probably get pretty boring after a few days. I tend to swap greens for sugar snap peas, or raw broccoli, or even spinach. But given how lean this is, if you went out to dinner and had a serving of salmon, you’d still come out of the day with under 1300 calories. If you must have something warm for dinner (or lunch) there are a couple brands of organic tomato soup that run barely 100 calories a cup.

Finally, do drink lots of water on this diet plan – you’re going to be losing weight, and its important to keep your system flushing out all those toxins. And take a multi-vitamin just to round things out nutritionally. Weight loss is the goal here, but the final destination for weight loss is optimal health.

Here’s how it breaks out:

Breakfast

Arrowhead Mills Organic 4 Grain Plus Flax Hot Cereal 1/4 cup (140 calories, 9g fiber, 5g protein, 6% iron)
Faye 0% greek yogurt 1 cup (120 calories, 20g protein, 250mg calcium)

Lunch

Greens 6 cups unpacked (90 calories, 12g fiber, 12g protein, 360mg calcium, Vitamin A 708% DV, Vitamin C 330%)
2 hard boiled eggs – no yolks (32 calories, 6g protein, 140mg calcium)

Snack

1 cup skim milk (86 calories, 300 mg calcium, 8g protein)

or

1 cup soybean sprouts (or add them to your salad at lunch) (86 calories, 9g protein, 3% fiber, 17% vitC, 8% iron, 30% folate)

Dinner

Greens 6 cups unpacked (90 calories, 12g fiber, 12g protein, 360mg calcium, Vitamin A 708% DV, Vitamin C 330%)
Faye 0% greek yogurt 1 cup (120 calories, 20g protein, 9g carbs, 250mg calcium)

 

or

1/2 cup soybeans (edamane) green, cooked, boiled, without salt (120 calories, 11g protein, 4g fiber, 10g carbs, 25% VitC, 12% iron, 13% calcium)
3 hard boiled eggs – no yolks (51 calories, 9g protein, 210mg calcium)

Dessert

Raspberries 1 cup (64 calories, 1g protein, 54% vitamin c, 8g fiber)

TOTAL CALORIES 793
TOTAL FIBER 41 grams
TOTAL PROTEIN 93 grams
TOTAL CALCIUM 1570 mg (157% DV)
WELL MORE THAN 100% DV VITAMIN A and VITAMIN C

Here’s what it will cost:
Oatmeal: 50 cents
Yogurt $5.50
5 eggs $2
Skim milk $1.50 (from a deli)
Greens $7
Raspberries $4
Cost per day: $20.50

Prep Time:
Oatmeal: 7 mins
Boil eggs 15 mins (8 to boil water, 7 to cook)

Here’s a second 800 calorie day for some variety. Consider moving the quarter slice of cantalope to breakfast. Also, adding another half cup of lentils, another ounce or so of hummus, and a small handful of almonds in the morning makes this into a nice 1200 calorie a day plan.

Breakfast

1 large apple (116 calories, 1g protein, 5g fiber, 17% vitamin C_
5 Ak-Mak Crackers http://www.assoc-amazon.com/e/ir?t=&l=as2&o=1&a=B000H225TU&camp=217145&creative=399369 (110 calories, 5g protein, 4g fiber, 6% iron)

Lunch

1 cup broccoli flowerets (20 calories, 2g protein, no fiber, Vit A 43%, Vit C 110%)
Greens 6 cups unpacked (90 calories, 12g protein, 12g fiber, 36% calcium, Vitamin A 708% DV, Vitamin C 330%)
1 cup cherry tomatoes (27 calories, 1g protein, 2g fiber, Vit A 25%, Vit C 32%)

Snack

5 akmak crackers (110 calories, 5g protein, 4g fiber, 6% iron)
1 oz hummus (46 calories, 2g protein, 1g fiber)

Dinner

3 cups raw spinach (21 calories, 3g protein, 3g fiber, 168% Vit A, 42% Vit C)
Greens 3 cups unpacked (45 calories, 6g protein, 6g fiber, 18% calcium, Vitamin A 354%, Vitamin C 115%)
1/2 cup lentils, boiled, no salt (115 calories, 9g protein, 8g fiber, 19% iron)

Dessert

quarter slice of large melon/cantalope (70 calories, 1.75g protein, 1.75g fiber, 125% Vit A, 125% Vit C)
5 large strawberries (30 calories, Vit C 54%)

TOTAL: 800 calories (on the nose!), 47.75g protein, 46.76g fiber

Food Exchange Lists

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.

Vegetables
Fat-Free and Very Low-Fat Milk
Very Lean Protein
Fruits Lean Protein
Medium-Fat Proteins
Starches
Fats

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:

1 C Milk, fat-free or 1% fat
¾ C Yogurt, plain nonfat or low-fat
1 C Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz Canned tuna in water
1 oz Shellfish (clams, lobster, scallop, shrimp)
¾ C Cottage cheese, nonfat or low-fat
2 Egg whites
¼ C Egg substitute
1 oz Fat-free cheese
½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1 C Fresh berries (strawberries, raspberries, or blueberries)
1 C Fresh melon cubes
1⁄8th Honeydew melon
4 oz Unsweetened juice
4 tsp Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

1 oz Chicken—dark meat, skin removed
1 oz Turkey—dark meat, skin removed
1 oz Salmon, swordfish, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Lamb, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low-fat cheese (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C 4.5% cottage cheese
2 med. Sardines
* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
¼ C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)
** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced-calorie or “lite” bread
¼ (1 oz) Bagel (varies)
½ English muffin
½ Hamburger bun
¾ C Cold cereal
1⁄3 C Rice, brown or white, cooked
1⁄3 C Barley or couscous, cooked
1⁄3 C Legumes (dried beans, peas or lentils), cooked
½ C Pasta, cooked
½ C Bulgar, cooked
½ C Corn, sweet potato, or green peas
3 oz Baked sweet or white potato
¾ oz Pretzels
3 C Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

References: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm#content

SAMPLE DIETS AND FOOD EXCHANGE LIST

non-surgical fat dissolving & cellulite treatment
mesotherapy

It is a non-surgical cosmetic medicine treatment which employs multiple injections of pharmaceutical and homeopathic medications, plant extracts, vitamins, and other ingredients into subcutaneous fat.

Mesotherapy is used to treat cellulite, unwanted fat, wrinkles and aging skin as well as sagging skin, aged hands and excess skin or fat on the neck.

Mesotherapy injections allegedly target adipose fat cells, by inducing lipolysis, rupture and cell death among adipocytes.

 

Mesotherapy is a breakthrough medical practice that allows patients a non-invasive remedy to a variety of conditions

This is used to improve the appearance of cellulite, for fat reduction, wrinkles and sagging skin. It is used for love handles, thighs, knees, chin, eyes, and saddlebags. It is a series of injections done at intervals of about 4-6 weeks apart.

Mesotherapy:

All medications to cover the first 14 days on the program
First MIC weight shot
Lab and EKG if needed
Proper diet and exercise review

Initial Visit Includes the Following:

You can Do It ! We Can Help

Achieve and Maintain Your Ideal Healthy Weight

medical weight loss clinic in clearwater helps achieve the ideal healthy weight

Cost: Introductory cost is $125

WEIGHT LOSS

MEDICAL WEIGHT MANAGEMENT
About the program:

My practice has offered weight management since the 70s when Dr Sam Barker, III, D.O. was the practice physician. I continued the program when I took over in 1994 and since then have added many features to assure the latest in successful weight control.

Diet: the foundation of weight control. We instruct each patient individually as to what a proper diet may be. High protein, low fat and low carbs are the best combination to successfully maintain your proper weight.

Exercise: you will be instructed as to what kind of exercise is appropriate for you. Generally I recommend patients who are able, to do some type of aerobic exercise for at least 20 minutes , 3 times a week.

Medication: phentermine and phendimetrazine are the appetite suppressors that we offer. Patients will be given the appropriate lab tests and ekg prior to starting medication. Patients with controlled diabetes and controlled high blood pressure will benefit from using the medication to successfully lose weight.

Intramuscular Injections: we utilize a weekly injection composed of Methionine, Choline chloride, Inositol, and Vitamin B 12 to burn fat.

Fat Burning vitamin: This includes green tea and chromium to help burn fat and carbs.

Calcium pyruvate: converts food into energy. Helps to burn fat.

About the program:


​​Medical Weight Loss & Weight Management Clearwater