Dr. Betsy Grunch learned from experience that successful long-term weight loss is more than just controlling food intake and increasing physical activity. Despite being a specialist in spine surgery, she lacked nutritional education in her medical training, leading her to struggle with weight loss and regain on fad diets. By educating herself about nutrition, she managed to shed 50 pounds and maintain the weight loss for over four years. Her methods involved intermittent fasting and a high-protein diet focused on whole foods. In addition to dietary changes, she also emphasized the importance of setting goals and maintaining a positive relationship with her body. Grunch also incorporated the use of an off-label diabetes drug called Mounjaro – a medication part of the innovative GLP-1s class – to aid in losing an additional 30 pounds.
Before her weight loss journey in 2018, Grunch relied on high-calorie convenience foods due to her busy schedule as a doctor and mother of two. Her typical meals included fast food options like pizza or Chick-fil-A grabbed on the go at the hospital. She also consumed a significant amount of calories from sugary sodas and energy-dense coffees, unaware of the cumulative effects on her health.
Grunch adopted a high-protein, lower-carb diet and intermittent fasting as part of her weight loss approach. Her intermittent fasting schedule involved eating all her meals in a six- to eight-hour window and fasting for the rest of the day, except for a morning coffee with heavy cream and MCT oil. She structured her meals around a substantial, high-protein lunch consisting of chicken or fish followed by a lighter dinner. Research indicates that intermittent fasting may not have unique weight loss benefits, but it can assist some individuals in maintaining a calorie deficit, essential for weight loss. Grunch’s emphasis on a high-protein diet allowed her to feel full, preserve muscle, and recover from workouts better. She also opted for lower-carb options while prioritizing whole foods, as she felt it had a positive impact on her overall well-being. For Grunch, the avoidance of processed foods and gluten contributed to her sense of well-being.
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