Center for Weight Loss Success

Call Now!


Watch a Weight Loss Surgery Webinar Now


Food Pyramid & Habit Guide for Weight Loss Success
Keys to Successful Weight Loss and Long-Term Weight Control


Tag Archives: Lean body mass

Is Weight Loss Surgery Right for Me?

Posted on March 12, 2018 by


As you have read, weight loss surgery is a decision that requires research (like you are doing here), a risk/benefit comparison, an evaluation by an experienced bariatric surgeon and soul searching on your part to make sure you are committed to long term changes.  These changes can drastically improve your health, your ability to live your life to the fullest and potentially extend your lifespan.  This may seem overwhelming but the important thing for you to know is that you are not alone.

There is a delay with regards to documented statistics, but here are the clear trends:

  • About 15 million adults in the U.S. have morbid obesity which is associated with more than 30 other diseases and conditions including type 2 diabetes, heart disease, sleep apnea, hypertension, asthma, cancer, joint problems and infertility.  The direct and indirect costs to the health care system associated with obesity are about $117 billion annually.5
  • In the United States, the number of people who qualify for weight loss surgery is increasing as the incidence of obesity and morbid obesity is on the rise.
  • In the United States, the number of weight loss procedures performed each year continues to rise with an estimated 177,600 procedures performed in 2006 (an increase from about 16,000 in the early 1990’s).5 In 2008 the number of weight loss procedures was up to 220,000 and remained there in 2009.  Numbers for subsequent years have not been published as of this publication.


Telling you that you are not alone and sharing these sobering statistics doesn’t solve the problem for you or the general population.  There has to be a need (and clearly there is a need), there has to be a want (which usually results from the pain endured as a result of being obese or morbidly obese) a viable solution (in this case, surgical weight loss with an experienced bariatric surgeon who is passionate not just about surgery but your long term success).  Sounds like a recipe for success but there is an ingredient that is missing.  You can have a need and a want and a viable solution but if you don’t have the commitment and motivation to follow through and create lasting change for yourself, you may never experience the optimal success you deserve.

If you decide that you have the want, the need and the commitment, you are a great candidate for weight loss surgery.  Now you just need to explore the rest of the questions in this book and get started on your path to success.

View our free Weight Loss Surgery webinar now and then click to schedule your conversation with Cat Williamson, our Surgical Coordinator.

How do I know if I qualify for weight loss surgery?

Posted on March 05, 2018 by

gastric sleeve sleeve gastrectomy GeorgiaIf you are at least 50 pounds over your ideal body weight and have been unsuccessful with other methods of weight loss, you may be a candidate for weight loss surgery.  However, most insurance companies additionally require a BMI of 40 or greater or a BMI of 35-40 with other potentially life threatening health problems such as diabetes, high blood pressure and/or sleep apnea.  Your BMI is your weight in relation to your height.  So how do you calculate your BMI?  You need to take your weight in kilograms and divide by the square of your height (meters).  For example, If your weight is 80 kilograms and your height is 1.8 meters, you would square your height (1.82=3.24) and then divide it into your weight (80 divided by 3.24 = a BMI of 24.69).  Or you can simply enter your information online for quick results with a BMI calculator.4

General BMI classification guidelines include:

BMIClassificationHealth Risk
Under 18.5UnderweightMinimal
18.5-24.9Normal WeightMinimal
35-39.9Severely ObeseVery High
40 and OverMorbidly ObeseExtremely High

The decision as to whether or not weight loss surgery is right for you is ideally made by you and your surgeon after careful consideration of your weight, your past medical/surgical history and your current health problems or co-morbidities.  However, there are general guidelines that most surgeons and insurance companies adhere to when choosing who an appropriate candidate for weight loss surgery is as noted below:

General Guidelines for Weight Loss Surgery Candidates3:

  • BMI of 40 or greater
  • Comorbidity: You have a life-shortening disease process, heart disease, diabetes or obstructive sleep apnea that can be improved by losing weight.
  • For at least two years, you have attempted to lose weight.
  • You have been obese for an extended period of time, at least three to five years.
  • You are able to effectively care for yourself and follow a physician’s instructions.
  • You are motivated to lose weight and maintain a healthful lifestyle.
  • You do not abuse drugs or alcohol.
  • You are a nonsmoker or have quit smoking.
  • You are an adult under the age of 65.

These guidelines vary by insurance carrier and your individual policy.  Your insurance policy is an agreement between you and your insurance provider.  However, if you are working with an experienced bariatric surgeon/center, they can easily help you navigate through your particular insurance requirements and efficiently submit your information for surgery authorization. This topic is covered in Chapter 6 of the book, Less Weight…More Life! Is Weight Loss Surgery Right for You?

As with any general guidelines, there are caveats that cannot be ignored. Some of the ones we find most important include age, motivation and mindset.  With regards to age, you can see by the general guidelines listed previously that it is recommended that an adult be under the age of 65.  At the Center for Weight Loss Success ( we do not put a cap on age for good reason.  Age is just a number.  You likely know someone who is over 65 years of age yet physically, emotionally and intellectually they are really more like a 40 year old.  Conversely, you likely know someone around 40 who walks, talks and acts as if they should be 80+ years old.  In terms of lower age restrictions, although there are a few centers in the United States performing weight loss procedures on patients under the age of 18, most surgeons prefer to wait until you are 18 years of age or older and able to better decide and commit to such a life changing procedure.

Of great importance is your motivation and mindset.  If you are considering weight loss surgery, you need to be motivated and an active participant throughout your entire pre-operative and post-operative phases.  This is how you will experience the best results.  Weight loss surgery is something you need to do for yourself, not someone else.  You need to prepare yourself physically and mentally prior to surgery and proactively plan for your post-operative phase.  If you believe surgery is a “quick fix” or the “easy way out” you likely should not pursue weight loss surgery.  With this mindset, you may not fully commit to the lifestyle changes that result in the rewarding outcomes that will transform your life in so many positive ways.  However, if you do commit, get ready for an amazing journey.  Try not to get overwhelmed here.  An experienced bariatric surgeon/center will provide a comprehensive process to help guide you through these considerations.

Finally, it is important to note that some people are actually too obese to qualify for weight loss surgery.  If you are too heavy, you will usually be instructed to lose weight before your surgeon can proceed with weight loss surgery.  Once again, an experienced bariatric surgeon/center will guide you through this process and help you optimize your physical and emotional health prior to surgery and beyond.

3 Bariatric Surgery for Severe Obesity. Consumer Information Sheet. National Institute of Diabetes and Digestive and Kidney Diseases. March 2008. http://


If you don’t qualify for weight loss surgery under your insurance provider, contact my Surgical Coordinator, Cat Williamson at CFWLS to discuss your options.

What are the best weight loss surgery options available today?

Posted on February 27, 2018 by

Weight loss surgery has certainly evolved…thank goodness!  Don’t get me wrong, it is not without any risk but the procedures available today are much safer and more effective than procedures of the past.

This overview includes the three primary surgical procedures performed within the United States as of the publication of this book along with the advantages, risks and typical results/outcomes for each.  These three procedures are the Sleeve Gastrectomy (also referred to as the Gastric Sleeve), the Laparoscopic Adjustable Gastric Banding (also referred to as LapBand® or Realize Band®) and the Laparoscopic Gastric Bypass. 

Sleeve Gastrectomy:

sleeve GastrectomyThe Sleeve Gastrectomy is a newer laparoscopic weight loss surgical procedure in which a small “sleeve-shaped” stomach is created.  Approximately 75% of the “stretchy” portion of the stomach is removed. This also removes the portion of the stomach that makes the hormone ghrelin. Ghrelin is a hormone which makes you feel hungry. The remaining “sleeve” of the stomach is about the size and shape of a medium banana.   Because anatomy remains normal, this procedure can be considered for people with less weight to lose (50-60 lbs. overweight).


  • The portion of the stomach that produces ghrelin (a hormone that stimulates hunger) is removed.
  • The stomach is reduced in volume, but otherwise tends to function normally.
  • No “Dumping Syndrome” since the pylorus is preserved.
  • No intestine is bypassed so there is little chance of nutritional deficiencies.
  • No implanted device that requires adjusting.
  • Procedure is performed laparoscopically most of the time.
  • Usually done as an outpatient.

This procedure tends to work due to 2 major reasons:

  1. You have a much smaller stomach and will feel full with eating only a small amount.
  2. There is a decrease in the hormone ghrelin so that hunger is much better controlled.

The sleeve gastrectomy was originally developed as the 1st stage of a 2 stage procedure (patients would undergo a conversion of the sleeve gastrectomy to a bypass procedure).  However, it was found to work so well on its own that most patients did not need (or want) to go through with the next stage. This surgery cannot be reversed (i.e. once that part of the stomach is gone…it’s gone).


Obesity, age, and other diseases increase your risks from any surgery.  Below are identified risks related to surgery and the sleeve gastrectomy procedure based upon national averages? :

  • Risk of death is 1:500-1,000
  • Leaks (1-2%)
  • Infection (2%)
  • Blood Clot/Pulmonary Embolus (1%)
  • Nausea/vomiting
  • Peptic ulcer disease
  • Formation of gallstones due to rapid weight loss
  • Stricture (1%)

Some of these problems may require further surgical intervention

Typical Results and Outcomes:

Weight loss outcomes are tracked closely at the Center for Weight Loss Success.  We are proud that outcomes here generally out-perform national averages.  The average best weight loss for this procedure is 65-70% of a client’s excess body weight (i.e. if someone is 100 lbs. over their ideal body weight, average weight loss outcomes would be 65-70 lbs.).

A weight loss of only about 40% of excess body weight will often show significant improvement in many other medical problems:

  • Many Type 2 diabetics will get off of their medications
  • Hypertensive clients will have improvement or resolution of their hypertension
  • Sleep apnea almost always improves
  • Cholesterol improvement in most clients
  • Arthritic symptoms improve

Laparoscopic Adjustable Gastric Banding (LapBand® or Realize Band®):

The FDA approved adjustable gastric banding surgery in June, 2001.  However, it was developed in the 1980’s and has been used in Europe since 1993.  In terms of surgical procedures for weight loss, this is the least invasive procedure.

LAP-BANDLaparoscopic adjustable gastric banding involves applying a band around the upper part of the stomach.  As a result, this creates a small gastric pouch at the top of the stomach, with a small opening to the rest of the stomach.  The band is made of an inflatable silastic ring that controls the flow of food from the small pouch to the rest of your digestive system.  With this surgery, there is no cutting or stapling required dividing the stomach.

In addition to the band, a small port is connected by tubing to the inflatable ring around the stomach.

The port is secured just beneath the skin where fluid can be injected or withdrawn to inflate or deflate (adjust) the band.  This results in increasing or decreasing the size of the opening between the upper small gastric pouch and the lower portion of the stomach.  The need for an adjustment is determined by the surgeon based upon weight loss and symptoms related to eating.

Like any tool, it can be used correctly or incorrectly.  Used incorrectly (such as drinking high calorie liquids) you will have relatively poor weight loss or even weight gain.  It is still diet, exercise, and behavior change which produce weight loss.  Thus, following your surgeon’s recommendations is crucial to your overall success.


The advantages cited in the literature are outlined below:

  • Risk of death is approximately 1:1000
  • There is no division or re-routing of intestinal tract
  • Minimal risk of malnutrition
  • The procedure is considered reversible since the Band can be removed with minimally invasive technique if needed

The band is adjustable:

  • Often performed under fluoroscopic guidance
  • May require 4-6 adjustments during the first year (or more)
  • Adjustments need to be checked yearly – forever

The band is effective with the following considerations:

  • Weight loss success is directly related to:
    • close clinical follow-up
    • appropriate adjustments
    • exercise
    • diet and behavior modification

The potential disadvantages of laparoscopic adjustable gastric banding are as follows:

  • Weight loss is typically slower when compared to other weight loss surgeries
  • Adjustments are required throughout your lifetime
  • Problems can develop secondary to the mechanical device (see Risks)


Obesity, age, and other diseases increase your risks from any surgery.  Below are identified risks related to surgery and the laparoscopic adjustable gastric banding procedure based upon national averages.

  • Risk of death is 1:1000
  • Infection (<1%)
  • Blood Clot/Pulmonary Embolus (1%)
  • Gastric pouch dilation potentially requiring further surgery (5%)
  • Band slippage or migration often requiring further surgery (5%)
  • Band erosion requiring further surgery for band removal (1%)
  • Access port problem or tubing leak requiring further surgery
  • Nausea/vomiting
  • Peptic ulcer disease
  • Formation of gallstones due to rapid weight loss

Some of these problems may require further surgical intervention

Typical Results and Outcomes:                       

Following are expected results and outcomes based upon national averages:

  • Average weight loss is 45-50% of excess body weight, but with aggressive diet and exercise changes you can lose almost all of your excess weight.
  • A weight loss of only about 40% of excess body weight will often show significant improvement in many other medical problems:
    • Many of Type 2 diabetics will get off of medications
    • Hypertensive clients will have improvement or resolution of their hypertension
    • Sleep apnea almost always improves
    • Cholesterol improvement in most clients
    • Arthritic symptoms improve


Laparoscopic Gastric Bypass Surgery

Laparoscopic Roux-en-Y Gastric Bypass was first originated by a group of Bariatric surgeons in California in 1994.  This procedure is considered a combination procedure.  It works by both restricting the amount of food consumed and also by providing some malabsorption.   The surgical outcomes of this procedure seem to indicate that the weight loss results are similar to the traditional “open” procedure as long as the procedures are performed the same way.

The procedure begins by dividing the stomach to create a “pouch” that limits the amount of food that can be eaten.  The pouch is about the size of one’s thumb and can hold about 20cc or 2-3 tablespoons of food.  The larger excluded stomach, known as the gastric remnant, is stapled closed and separated from the pouch.  This portion no longer receives food but has a normal blood supply thereby keeping it healthy.

The second step of the procedure involves taking a portion of the small intestine and creating a “bypass” or “Roux” limb that is connected to the new pouch to provide an outlet for food.  This part of the procedure is what creates a slight malabsorption of nutrients to assist in weight loss.

The malabsorptive portion of the procedure also contributes to weight loss by causing a condition known as “Dumping Syndrome”.  Most sugar consumed is normally absorbed in the first 1-2 feet of small intestine in normal situations.  After the Gastric Bypass procedure sugar passes directly from the pouch into the lower small intestine.  The unabsorbed sugar pulls fluid into the small intestine resulting in distension, increased motility (activity), cramping and a neurologic response that may cause an increase in heart rate, sweating, diarrhea, nausea, and even vomiting.  Most patients will experience this at least once and will learn to avoid foods containing high sugar content, thus improving the chance for long-term weight loss success.

The following is a diagram of the described procedure: gastric bypass


  • Possible conversion to an open procedure due to limited access and visibility
  • There may be an increased risk for bowel obstruction in the long term
  • Death (1:500-1,000)
  • Pouch leaks – (1%)
  • Deep venous thrombosis (1-2%)
  • Pulmonary emboli (1%)
  • Abdominal wall hernia (1%)
  • Peptic ulcer disease (3-5%)
  • Stricture (narrowing) at gastric pouch (1-2%)
  • Small bowel obstruction (1-2%)

Typical Results and Outcomes:

The average best weight loss for this procedure is 70% of a person’s excess body weight (i.e. if someone is 100 lbs. over their ideal body weight, average weight loss outcomes would be 70 lbs.).

A weight loss of only about 40% of excess body weight will often show significant improvement in many other medical problems:

  • Many Type 2 diabetics will get off of their medications
  • Hypertensive clients will have improvement or resolution of their hypertension
  • Sleep apnea almost always improves
  • Cholesterol improvement in most clients
  • Arthritic symptoms improve

Determining which procedure is right for you will require an evaluation with your surgeon and discussion about your specific situation.  As you meet with him/her you will want to find out what their opinion is regarding the preferred weight loss procedure based upon your medical history as well as the number of procedures he/she has performed and their individual outcomes.

We invite you to view our Weight Loss Surgery webinar to learn more and decide if weight loss surgery is right for you:  Weight Loss Surgery Webinar


Rhonda’s Opinion:  The decision has to be yours but I am REALLY happy with the sleeve gastrectomy!

Walk Your Way Healthy

Posted on October 16, 2017 by

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAYfeet on sidewalk
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.


Join the CFWLS Steps for Success and add your daily steps to our group walks!  It’s easy – just log into World Walking and join the group.  It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Spring Teller croppedContributed by Spring Teller, CPT, Group Instructor

The Best Weigh In Routine – Part 2

Posted on October 02, 2017 by

Dr C with tie croppedI want to complete the video I made last week which was about routine weighing. Should you weigh yourself routinely or not?  My inclination is, yes, people ought to weigh themselves regularly. I think people should weigh themselves daily.

I want to talk about what the real reason is for weighing yourself daily. Especially if you’re in a weight loss program, whether you’ve had surgery or you’re in the middle of a weight loss plan, I encourage people to weigh themselves daily. During the weight loss program, you’re not just weighing yourself to watch the pounds come off. The real reason to weigh daily is to get in the habit of weighing yourself routinely for maintenance.

Maintenance is hard.  It’s actually harder than weight loss. So, you want to get in the habit of weighing yourself routinely during the weight loss plan so that you’re doing it for maintenance. If you weight yourself daily during maintenance you’ll notice little fluctuations.  If you notice little fluctuations you can look back on that 24 hours and figure out, “What did I do differently during those 24 hours that would affect today’s weight?”  Typically there is going to be something. You’ll be able to figure that out a lot easier if you’re weighing yourself routinely (daily).  If you try to look back a week’s period of time you really have no idea what you did differently. So, this is the reason you want to weigh yourself routinely so you can have those little fluctuations under control.

Maintenance, as I mentioned, is harder than weight loss. It’s easier to make little modifications by looking back over the past 24 hours to figure out what you did differently and then modify what you’re doing.  You can change that fairly easily. So that’s why you should weigh yourself daily.  It’s so that you can be in the habit of doing it for maintenance.

Stop in anytime to check your BCA – and don’t forget to add those pounds to the total on our home page!


The Problems I Faced – Big and Small – Weight Loss Surgery Helped Them All

Posted on July 31, 2017 by

Allen Fabijan 4Meet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

“I’m radio personality.  I’m out and about all the time. I have to be confidant. I have to exude confidence. I think that the hard part for me was that I was faking it all the time. I was worried about my weight so I would make a joke to deflect.”

“Unfortunately, I’m thin now so I lost all of my fat guy jokes. But I’ll come up with new ones! The confidence that I needed with my job, career, family, and friends was really being impacted by my weight. I was internalizing that and it leads to all kinds of problems. Insecurity is a miserable thing.  I don’t think anyone who is out there dealing with weight issues isn’t insecure on some level somewhere, some time. I don’t think people realize that how the guilt and burden of weight you carry isn’t just on your body. It’s hundreds of pounds on your soul. I don’t know how else to really say that. It’s not just the physical weight that you carry. It’s the weight of shame, guilt, insecurity, that drives from being overweight.”

To learn how weight loss surgery could change your life, watch our free webclass at:

Dr. Clark’s Jump Start Diet – The Results!

Posted on May 22, 2017 by

Dr C with tie croppedI just completed the two week Jump Start Diet!

This is the morning of day 15. I wanted to give you an update and tell you my results. I encourage you to give us a yell at the Center for Weight Loss Success and go to our e-store. I finished up this morning. I had my official weigh- in. I came over here to the office and got my body composition done. I was excited to get up and have breakfast. Over two weeks I lost 18 pounds which is more weight than I anticipated. I’m not going to try and lose more weight. I improved my body fat percentage by 3% points which I was surprised at too. So it’s been a good couple of weeks.

I feel great. I want to give you an update and an overview. I want to talk about how to get started if you’re interested in doing this because the concept is simple. But simple doesn’t necessarily mean easy. It is a two week Jump Start Diet using 5 shakes a day. It’s 1000 calories, 145 grams of protein, and 70 grams of carbohydrates a day. For people who are especially carb sensitive, this can potentially be a little high but we have a low-carb option.

I encourage people to take vitamins. Some vitamins that can be helpful to add: extra magnesium (muscle function and regular bowel movements), essential fatty acids (muscle and nerve function and mental clarity), and extra B-vitamins. You might want to consider a stool softener if you’re prone to constipation. It’s a great way to get your weight loss jump started. Some people think two weeks is forever but it’s a short period of time. It’s not easy but the concept is simple.

If you’re interested in getting started you really need to get your mind right. You need to decide, “I’m going to do this!” I assure you “kinda” working on a weight loss program does not work very well at all. So, get your mind right. Pick that time-frame when you’re going to do it. Figure out what’s going on. Is it something you can practically do during that two week period? If you’re going on vacation or have some big event it probably won’t work well. There will be temptations. What I found is the week-ends were harder because typically that’s the time for socializing. We’re not in our normal routine and that does make it harder. Get your mind right. Set you mind to it. Commit to what you’re doing. Just like NIKE said, “Just do it!”

After the Jump StartIf you’re interested, go to our corporate web site at Click on the e-store. We have a book in our store called, “After the Jump Start” which helps you when you’ve completed the two weeks. I appreciate you listening. I appreciate you following along with my two week journey. My journey is still going on just like yours is. This is not something that truly ends. We just change how we work on it.


Dr. Clark’s Jump Start Diet – Day 12

Posted on May 19, 2017 by

Dr. Clark's 2 Week Jump Start Plan

Dr. Clark’s 2 Week Jump Start Plan

This is an update from day 12 of the Jump Start Diet.  I’m feeling great.  I’ve done really well.  The weight over the last few days fell off.  I’m down 15 pounds now.

I feel wonderful and extremely energized.  I was discussing this with my wife last night. I feel better than I have in a long time. I’ve gotten more accomplished over the last week and a half than I’ve gotten accomplished in the past month and a half.  It’s amazing.  I’m sleeping better, I wake up rested, I have more energy, and I’m thinking clearer.  I shouldn’t really be surprised at this because we see this occur when people acclimate to using ketones as their energy source.  I actually thought it would take longer than this period of time.

It typically does take longer than 12 days to acclimate to using ketones as an energy source.  What that means is I probably wasn’t doing quite as bad as I thought I was over the last couple of months.  What happens when you take the carbohydrate away is your body will use ketones. It takes your body some time to really adapt to using ketones. All those enzyme systems have to be ramped up.

In our patient population, it can often take 4-6 weeks for the energy level to come back up. Our bodies have to get used to using ketones as an energy source.  Typically energy goes up and weight will plummet for a little bit as fat is broken down to ketones. Your body can use either glucose (comes from carbs) or it can use ketones as an energy source.  Ketones come from the breakdown of fat. In a weight loss program, we want to be breaking down fat. If you take the carbs away, your body will preferentially start using the ketones as the energy source.  If you add the carbs back, your body will go back to using glucose as the primary energy source, and then you don’t lose as much weight.  Once the ketones are kicking in, your body has the enzyme systems revved back up.  Mental clarity typically improves, energy level increases, and muscle function improves.  You’ll feel so much better.

So what are you going to do when you start transitioning off the diet?  If you’re feeling good and doing well, there’s no reason to transition off it. You can continue doing this diet.  We call it a two week Jump Start Diet because if I told you to do this for two months you’d look at me like I’m crazy. Anybody can do this for two weeks but there’s no reason why you have to stop it. Once I added bouillon, I was good.  I wasn’t thinking about meat.  For my first meal I’ll probably have bacon and eggs and an omelet in the morning.  I’ll update you before and after that and how it’s going for the first few days after the diet. In the evening I’m probably going to grill something. I probably eat steak.  My good friends Tim and Kate gave me Omaha Steaks for my birthday so I think I’m going to break those out. Thank you Tim and Kate.  Plus I’ll eat a vegetable and salad.

What we’re doing when we transition off the diet is replicate what we’ve done with the diet. That means not driving your calories too high, eating a good protein source, and fill in with vegetable salad stuff.  Vegetables are very low carbohydrate foods, nutrient dense, and low calorie. So, I’ll grill meat and have a salad and vegetable.  You have to watch that you don’t drive your calories too high. At you’re at goal weight, you’re going to let the calories drift back up.  I’m going to let my calories drift up. There is going to be a calorie ceiling even if you’re keeping your carbs low. If you go too high with the calories you’ll still gain weight.

A good way to transition off this diet is to not give it up completely. You might want to transition to the Mini Jump Start which is using 3 shakes a day and then having a healthy dinner. The dinner will be a protein portion (grilled or baked) and vegetables and salad. You can actually have a significant salad portion and it’s still fairly low carbohydrate.  You have to watch closely with the meat/protein portion that you don’t drive your calories too high. When we do add the calories back in we are mainly adding them as fat. It’s still low carbohydrate but bringing calories back as fat. So it’s referred sometimes as a low-carb/high fat diet. I don’t like to call it a high fat diet because it sounds like we’re going to have the calories fairly high but we’re not. So it’s still not going to be a tremendous amount of calories from fat.

Again, if you’re at goal, you’re going to bump the calories up.  If you’re not at goal, you’ll want to keep this going. What we’re doing is replicating the diet with using some food. You have to watch the calories. Typically with eating food they will drift up because the protein shakes are fairly low calorie. We’ll go over that in more detail in the next couple of videos. I will keep you updated before Sunday morning. I’ll probably do another one of Saturday.


Dr. Clark’s Jump Start Diet – Day 10

Posted on May 17, 2017 by

Dr C with tie croppedI’m updating you on the two-week Jump Start Diet. I’ve been doing these video’s every other day, keeping people updated. I’ve gone public with this whole thing.  I’m doing this Jump Start Diet which anyone can do. I talked in more detail about what’s involved in the diet. I’m on day 10 of the two weeks. So, the end is in sight.

Day 10 and I’m down 11 pounds. It slowed down some which is not unexpected at all. I want to make a couple of comments about things that I’ve noticed and that have come to mind over these last couple of days.  Overall the diet is going great. I actually feel really well.  I thought I’d get tired out.  I want to talk a little bit about fatigue.

There are two kinds of fatigue. Number one is diet fatigue. That means you get tired of the diet. It can get old.  Five shakes a day is the diet. But like I mentioned last time there are different flavors. I don’t deny I get tired of drinking the shakes but I still like them. If you ate your favorite meal every day it would get old too.  We have different flavors and ways to modify this diet.

The second type of fatigue is something I alluded to a couple of times on these videos. I’ve been continuing exercise the same way I always have.  So that hasn’t changed a whole lot. I mentioned I might feel fatigued doing my exercise. I hadn’t noticed this until yesterday.  Yesterday was Monday and typically my hardest exercise day because I’m usually done in the operating room by early afternoon. I don’t actually go to the office so I can get a really good workout in. So I typically spend about  1  1/2 hours on my workouts  on Mondays. I mix cardio with weight training. I’m partial to Mondays doing the P90X workouts. P90X is a great workout plan by Beach Body. I’m partial to the chest and back workout.  It’s one of my favorites.

What I found is, typically when I do these workouts I feel energized doing them.  Yesterday towards the end of the workout I started noticing that I was struggling where I normally wouldn’t. I couldn’t get quite the reps in that I normally would. I started thinking about what was causing the fatigue.  I think I’m seeing that fatigue because I’m salt deficient. It can be because it’s a bit low calorie for me.  But I think it’s more salt deficiency.

When we go on aggressive weight loss plans we tend to waste salt, especially if it’s a low-carb plan. Carbohydrates make insulin levels go up.  Insulin makes you retain salt. So, when carb levels are low, insulin levels drop.  When insulin levels drop we no longer retain sodium.  Typically that’s why with low carb diets you lose weight those first few days fairly quickly. It’s because the insulin levels drop and you no longer retain sodium, which means you don’t retain water either. You’re wasting sodium that you normally wouldn’t waste.  Once your body wastes some sodium one of its resources to fall back on so you don’t get sodium depleted is to waste potassium and magnesium.  They won’t drop below normal lab values, but below tissue values. It’s the tissue levels that we need.  So subsequently if the sodium, potassium, and magnesium levels start dropping off we feel fatigued.  So, what do you do about that?  An easy way to do that is to get a bouillon cube and put it in a cup of water.  I had a beef bouillon yesterday.  I think the salt actually stalled my weight loss for a day. But part of it is because I probably needed the extra salt. The nice thing about the bouillon cube is it actually reduced some of my cravings for meat.  I’m a carnivore at heart.  When I think about my first meal when this diet is over, it’s going to have something to do with meat.  My energy level popped up too after drinking the bouillon. Today I felt good working out. I don’t work out as hard as Monday, but I had no problems.  I didn’t get that fatigue today so the bouillon helped.

My last comment is about will power. Will power is like a muscle. We need to practice will power, and if we practice it our will power will get stronger. I often have people tell me they have no will power at all and can’t do this. Everyone has will power but you have to practice utilizing it.


Dr. Clark’s Jump Start Diet – Day 8

Posted on May 15, 2017 by

It’s day 8 of the Jump Start diet and I wanted to give you an update.  It’s Sunday afternoon.  As I mentioned on the last video I thought Friday was going to be very challenging but it wasn’t nearly as difficult as I thought it was going to be.

The diet is very simple.  It’s using 5 shakes a day, 1000 calories, 145 grams of protein, and fairly low carbohydrate.  It’s easy to do.  You just mix it with water and go.  I assumed Friday would be difficult because of the socializing; getting together with friends, eating, and adult beverages. I was actually able to fight that off pretty well so I’ve been good.  I haven’t strayed so far. Probably one of the biggest challenges so far has been that we’re in the middle of football playoff season and college basketball season.  I’m a fairly big sports fan.  Subsequently just about every commercial on T.V. tends to be something about food.  Here I am drinking my shake and watching these food commercials. It does get difficult and annoying. Luckily it’s only two weeks and I can do anything for 2 weeks. Hopefully you can too.

Chocolate W&ILet me discuss this diet again. We use Weight & Inches shakes.  They are fairly filling.  You mix them with water.  If you mix them in a blender it will make it frothier and more filling.  Mixing it with ice makes it into more of a shake.  I mix it in a red cup or a shaker cup and go because I guess I’m too lazy to get out the blender and put the ice in.  But, that’s a good way to do it. You can add flavored drops to it.  I encourage you to use just water because anything else will add calories to it. I do make sure I’m taking my multivitamins along with the shakes.  I take extra essential fatty acids because it’s very low in fat. If you’re going to do this Jump Start for an extended period of time (which you could do), you should take your vitamins. It’s a very easy thing to do.

There is an easy way to modify it. You can check that out at our website: Dr. Clark’s Mini Jump Start.  You can do shakes during the day and then a healthy meal.  That’s another good way to do it. That’s a good way to transition out of the diet. You can also modify the diet by using other products. We do have other products that aren’t true meal replacement but that give you some variety. They’re typically not quite as large of a shake. They’re typically 100 calories, 15 grams of protein, and 7 grams of carbohydrate.  So they’re about half of what the Weight & Inches are. But there’s a little more variety there and sometimes that’s easier for people to do.

If you’re trying to get back on track after a previous weight loss surgery this can be a very good diet to do that. But one modification I would make for you is to do 4 shakes a day instead of 5. That would be 800 calories, still plenty of protein, and lower carbohydrate.  A good way to do this if you’ve had weight loss surgery is to break the shakes in half and so you would do 8 small shakes instead of 4 big shakes. If you use the smaller shakes it actually works better.  If you have any comments please share and we will get back to you.

2017-03-29_17.13.23_smaller squareI never actually did tell you I’m down 9 ½ pounds now! I’m hopefully getting ready to cross that double-digit barrier. I did this diet about 6 years ago and lost 22 pounds. I don’t have that much to lose now. We often see people lose between 5-25 pounds during this 2 week Jump Start Diet. So it can be something very good in getting you in the right direction. I’ll be talking about the transition in the next few days.