Alliance Weight Loss Center

02/13/2025

Alliance Family Care Weight Loss Program

Three Simple Rules for a Healthier You
We are thrilled you're taking this important first step!
This journey is about more than just looking great—it's about feeling your best, and reducing your risk of diabetes, heart disease, and even cancer. Let’s get started!

1. No Sugar (or Very Little Sugar)
Why?
Sugar spikes insulin levels, making your body store fat instead of burning it.
Foods & Drinks to Avoid:
❌ Soda, fruit juice, energy drinks, sweetened coffee/tea
❌ Candy, cakes, cookies, ice cream
❌ High-sugar sauces like ketchup
✅ Carbs in Moderation: Stick to small portions, like a palm-sized piece of bread or a 4-ounce serving of rice.

2. No Eating Between Meals
Why?
Snacking keeps insulin levels elevated, preventing fat burning.
✅ Stick to set meal times to help your body shift into fat-burning mode.

3. Fasting (12–14 Hours Daily)
Why?
Fasting lowers insulin levels, helping your body burn fat for energy.
✅ Example Fasting Schedule:
Dinner at 7 PM → Breakfast at 7 AM (12-hour fast)
Dinner at 6 PM → Breakfast at 8 AM (14-hour fast = even better!)

Why Diets Fail, but Simple Rules Work
❌ Diets are too complicated, requiring calorie counting and willpower.
✅ Simple rules become habits, making them easier to follow for long-term success!
Bottom Line: Focus on habits, not restrictions, for sustainable weight loss.

7-Day Low-Sugar Meal Plan (2 Meals/Day)
Each day includes two nutrient-rich meals, spaced at least 12 hours apart.
Day 1
Meal 1 (8 AM):
3 scrambled eggs in olive oil
1 cup sautéed spinach & mushrooms
1 slice whole-grain bread (optional)
1 small avocado
Meal 2 (8 PM):
Grilled salmon (6 oz) with lemon & herbs
Steamed broccoli & cauliflower
1 small baked sweet potato
Day 2
Meal 1 (9 AM):
Greek yogurt (unsweetened, full-fat) with berries & chia seeds
10 raw almonds
Meal 2 (9 PM):
Grilled chicken breast (6 oz)
Mixed greens with olive oil & vinegar dressing
½ cup quinoa
Day 3
Meal 1 (7 AM):
Omelet with 3 eggs, bell peppers, onions & feta cheese
1 slice whole-grain toast (optional)
Meal 2 (7 PM):
Baked cod with garlic & herbs
Roasted Brussels sprouts & asparagus
1 medium roasted sweet potato
Day 4
Meal 1 (8:30 AM):
Smoothie: 1 cup unsweetened almond milk, ½ avocado, 1 cup spinach, ½ cucumber, protein powder (unsweetened)
1 boiled egg
Meal 2 (8:30 PM):
Grilled turkey burger (no bun) with lettuce, tomato & avocado
Steamed zucchini noodles with olive oil & garlic
Day 5
Meal 1 (9 AM):
2 poached eggs over sautéed kale & cherry tomatoes
1 slice smoked salmon
Meal 2 (9 PM):
Roasted chicken thigh (skin-on, bone-in)
Mashed cauliflower
Steamed green beans
Day 6
Meal 1 (7:30 AM):
Cottage cheese (unsweetened, full-fat) with cucumber slices
1 handful walnuts
Meal 2 (7:30 PM):
Grilled shrimp with garlic & olive oil
Mixed vegetable stir-fry (zucchini, bell peppers, mushrooms)
½ cup brown rice
Day 7
Meal 1 (8 AM):
2 hard-boiled eggs
1 small avocado with lime juice & sea salt
Handful of cherry tomatoes
Meal 2 (8 PM):
Grilled steak (5 oz) with chimichurri sauce
Roasted asparagus & carrots
½ cup roasted butternut squash

Additional Notes
✅ Snacks: Avoid maintaining a fasting window. Drink water, herbal tea, or black coffee if hungry.
✅ Cooking Oils: Use healthy fats like olive, avocado, or coconut oil.
✅ Seasonings: Use herbs & spices liberally (no added sugar).
✅ Meal Timing: Adjust to fit your schedule while ensuring a 12-hour fasting window.

Your Journey Starts Now!
By following these simple, effective habits, you’ll enjoy long-term results without the frustration of dieting. You’ve got this!

01/08/2025

What Works for Weight Loss:
• Calorie Deficit – Eat fewer calories than you burn.
• High-Protein Diets – Keeps you full, preserves muscle.
• Strength + Cardio – Build muscle, burn fat.
• Intermittent Fasting – Natural calorie reduction.
• Whole Foods – Focus on unprocessed, balanced meals.
• Habits & Portion Control – Small, lasting changes.

What Doesn’t Work:
• Fad Diets – Quick fixes, short-term results.
• Supplements – Minimal effect, potential risks.
• Extreme Restriction – Leads to binge eating.
• Too Much Cardio – Muscle loss risk.
• Detoxes – Water loss, no lasting impact.



Call us today at 770 255 0123 today for an appointment

From Physicals To Chronic Disease Management, We Do It All At Alliance. We Have Weight Loss Clinic, STD Clinic. Late Appointments Weekend Care Available.

01/08/2025

Research indicates that morning coffee drinkers may experience a substantial 31% reduction in the risk of premature death and heart disease, but does consuming coffee after 12 pm have the potential to negate this beneficial effect? The answer is yes!

01/07/2025

Di you know poor nutrition kills more people in the west than anything else? I will be honest, I have struggled with addiction to food and all the damage it has done, over the years. But why it so hard to get rid of this habit, which puts us closer to death.

Ultra-processed food ? Everyone seems to talking about it, but what is it?

Today, I was reading an article about Carlos Monteiro, a Brazilian epidemiologist who introduced the term “ultra-processed food” to explain the health impact of industrial food processing.

Accordion the article, his interest in nutrition began in the 1970s when, as a doctor in rural Brazil, he noticed that poor nutrition, rather than a lack of medicine, was contributing to illness.

Later, while studying obesity in São Paulo, he observed a weird thing, that obesity rates were rising, but purchases of traditional ingredients like sugar, salt, and oil were declining.

This led him to realize that the shift toward packaged, industrially processed foods was driving health problems.

According to the article, Monteiro developed the NOVA Food Classification System, dividing foods into four categories:

Group 1 – Unprocessed or minimally processed foods (e.g., vegetables, eggs).
Group 2 – Culinary ingredients (e.g., oil, sugar, salt).
Group 3 – Processed foods made by combining Groups 1 and 2 (e.g., bread, cheese).
Group 4 – Ultra-processed foods containing industrial additives and ingredients (e.g., packaged sauces, snacks).

Monteiro argued that the issue wasn’t individual nutrients but the degree of processing. Ultra-processed foods are often chemically modified in ways not replicable at home, contributing to poor health outcomes. Initially, his ideas faced skepticism, as scientific studies linking food processing to health issues were scarce. However, his work has since reshaped how we understand diet and the role of food processing in obesity and chronic disease.

Ckme and see is at alliancefamilycare.com and lasers start your journey, towards a healthier you.

12/28/2024

Bird flu, is here !!

It is a disease that affects birds but can sometimes infect humans who come into close contact with infected birds or their surroundings.
Human cases are rare, but it seems that the virus is mutating. An infected person can have fever, cough, sore throat, muscle aches, eye infections, pneumonia, and severe breathing problems. In elderly, it can lead to death.

12/05/2024

Are you aware that swans set a profound example of devotion by forming lifelong bonds with their partners, staying together until death? If one partner passes away, the other often follows soon after. If that’s not a remarkable display of the unwavering nature of true love, then what is? Over the years, I have seen such couples at my clinic.

08/14/2024

🌟 Understanding Weight-Loss Medications: What You Need to Know 🌟At Alliance MD Weight Loss Center, we combine a customised diet plan combined with medications, to help you lose weight.

Are you exploring options for weight loss? Medications can be an effective tool for some people when used alongside healthy eating and exercise. Here’s a quick overview of some commonly prescribed weight-loss medications:

1. Orlistat (Alli, Xenical):
• Works by reducing the absorption of fat in your diet.
• Suitable for long-term use.
• Possible side effects: Gastrointestinal issues like oily stools.
2. Phentermine-Topiramate (Qsymia):
• Combines an appetite suppressant with a medication that controls seizures and migraines.
• Helps reduce appetite and makes you feel full longer.
3. Naltrexone-Bupropion (Contrave):
• Targets the brain’s hunger and reward system.
• Can help reduce food cravings.
4. Liraglutide (Saxenda):
• Originally used to treat diabetes, it also helps with weight loss by slowing gastric emptying and reducing hunger.
• Administered via injection.

5. Semaglutide (Wegovy):
• A newer medication that’s shown impressive weight loss results.
• Works similarly to Liraglutide but with potentially more significant outcomes.

Call us today at 770 255 0123 today to make an appointment.

08/05/2024

GLP 1 agonist shots are making people shed tons of weight! Now you don’t have to struggle to lose weight!

07/24/2024

07/24/2024

Discover the power of GLP-1 agonists like Ozempic and Wegovy to suppress appetite and slow gastric emptying, leading to significant weight loss. Clinical trials show up to 20% body weight reduction. With expert medical supervision and a comprehensive plan, you can achieve your health and fitness goals. Don’t wait—start your journey towards a healthier you today with Alliance MD Weight Loss.

07/23/2024

With Health and Happiness – I just got recognized as one of their rising fans! 🎉

07/22/2024

Here are some popular and effective weight loss plans summarized for a quick read:

1. Mediterranean Diet: Focuses on fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Low-Carb Diets (e.g., Keto, Atkins): Reduces carbs and increases protein and fat.
3. Plant-Based Diets (e.g., Vegan, Vegetarian): Eliminates or reduces animal products.
4. Intermittent Fasting: Cycles between eating and fasting periods.
5. WW (Weight Watchers): Uses a point system for balanced eating and portion control.
6. Paleo Diet: Emphasizes lean meats, fish, fruits, vegetables, nuts, and seeds.
7. DASH Diet: Focuses on fruits, vegetables, whole grains, and lean proteins, limits salt, sugar, and fat.
8. Portion Control and Calorie Counting: Manages intake by tracking calories.

Let’s talk about which diet is right for you. Call us at 770 255 0123