Losing weight is hard.
But, it’s not your fault.

Difficulties in weight loss and weight management are not a personal failure. The fact is, you’ve been misled. It’s not just about eating less and exercising more, in fact, if this is your primary approach then you’re likely to fail. Gaining weight changes your biology, which can lead to your body counteracting your weight loss efforts as a means to protect itself. This makes traditional weight loss and weight management techniques hard and frustrating. The good news is that with the right approach, it’s not impossible!

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Through years of research and expertise, bistroMD has designed a science-backed approach to weight loss that’s sustainable, and
actually works!

See how the science works!

Struggle with weight? Biology and metabolism play a huge role.

Weight loss struggles are not just about overeating or not getting enough physical activity. Metabolic and cellular changes are harder to see and just as impactful in your efforts to shed extra pounds.

One of the invisible factors at play is insulin resistance, which is when your body’s cells don’t respond well to the hormone insulin, and therefore, can’t convert glucose from the food you eat into energy. Over time, insulin resistance causes your blood sugar levels to rise and that glucose in your blood is stored as fat – leading to, you guessed it, weight gain. It can also lead to type 2 diabetes and other chronic conditions if left untreated.

60% of medically overweight individuals in the US have evidence of an advanced form of insulin resistance, which means that the food they eat is not being properly metabolized at a cellular level. See the study

From this perspective, the difficulty resisting hunger that so many dieters have isn’t a sign of poor discipline, but rather a biological problem involving how our bodies distribute the calories we consume.

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If you’re familiar with the below symptoms, then you may be at a high risk of insulin resistance and it’s frustrating effects:

Feeling hungry even after you ate a meal
Unstable blood sugar/shakiness
Fatigue after meals - like "food coma"
Cravings for starches/sugar such as bread, pasta, chips, sweets
Gaining weight despite eating what you think is healthy
Gaining weight around your midsection

You’re not alone.
Insulin resistance is a common metabolic dysfunction.

And anyone can have it, regardless of weight. Over time, insulin resistance can advance into metabolic syndrome. A study published in Preventing Chronic Disease showed that regardless of weight:

35%

Of adults over 18 have metabolic syndrome.

54%

Of adults over 60 years of age have metabolic syndrome.

Trends in the prevalence of metabolic syndrome and its components in the United States 2007-2014 - PubMed (nih.gov)

The Truth About Weight Loss: You’ve been sold a lie.

We were taught that the people who eat the least and exercise the most are the "healthiest". In fact, there’s an entire industry dedicated to selling fad diets, quick fixes, and unsustainable approaches to weight loss. Yet, despite your best efforts, those approaches haven’t worked. The reality is that it takes time to alter our metabolism! Insulin resistance didn’t happen overnight. It takes years to develop and progress. There is no quick fix, and the time it takes to reverse insulin resistance depends on a variety of personal factors.

A healthy diet, regular exercise, weight loss, stress management, and adequate sleep can all help to improve insulin resistance.
Research from the Diabetes Prevention Program showed that people at high risk of developing diabetes who lost 5-7% of their body weight significantly decreased their risk of developing diabetes, which is an advanced form of insulin resistance.
In a study published in the International Journal of Obesity, overweight individuals who lost 10% of their body weight through diet and exercise saw an 80% improvement in insulin resistance. Those who solely focused on more exercise only, saw almost no improvement in insulin resistance.

The Scientific Approach That Makes bistroMD Different AND Effective

Leading physician and co-founder of bistroMD, Dr. Caroline Cederquist, MD, developed the nutritional foundation of the bistroMD program using her 20+ years of experience working with insulin-resistant patients to achieve weight loss results and overall wellness. Through her expertise as a triple board certified physician in Family Medicine, Bariatrics, and Functional Medicine, Dr. Cederquist designed the bistroMD program to be effective at losing/managing weight and preventing chronic disease while also being sustainable for the long term.

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The Core Science of bistroMD

The bistroMD program focuses on these key elements on your plate to:

Fuel your metabolism and preserve lean muscle tissue during weight loss by eating adequate lean protein every 3 hours.
Protein: 25-30g/meal on average
Stabilize your blood sugar and avoid stimulating more insulin production by consuming low glycemic carbohydrates.
Net Carbohydrates: 20-25g/meal on average We calculate net carbs by subtracting the grams of fiber from the total carbohydrates as fiber does not generally impact blood sugar.
We calculate net carbs by subtracting the grams of fiber from the total carbohydrates as fiber does not generally impact blood sugar.
Keep you feeling full & satisfied by incorporating high-fiber foods into your diet along with adequate protein & healthy fats.
Fiber: 5g/meal on average
Promote heart health through good quality healthy fats and sodium moderation.
Fat: 8-12g/meal on average Sodium: 500mg/meal on average

The Daily Average for Calories

Women
1200
calories/day
3 meals + 2 snacks

Men
1400
calories/day
3 meals + 3 snacks

Fats 30% of total caloric intake is from healthy fats in ingredients such as olive oil, almonds, avocado, or salmon.

Carbs 30% of total caloric intake is from complex carbohydrates including but not limited to green beans, broccoli, bell peppers, and sweet potatoes.

Protein 40% of total caloric intake is from lean protein sources such as chicken breast, lean beef, pork, tofu, quinoa, and more.