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Online Nutrition Certification Exclusively for Health Professionals | Fast-Track | Online | On-Demand | At Your Own Pace | Unparalleled Expertise

​The First Nutrition Step To Permanent Weight Loss And A Healthier Body

- Dr. James Meschino, DC, MS, ROHP


​Being over weight has become a major health problem in our society. There’s no need for me to dwell on statistics to prove the point, as it is obvious to everyone that there are many more over weight individuals now than ever before. The most frightening thing is that the incidence of weight gain now affects so many children and teenagers. In some respects being over weight has become “the new norm”. But there is a huge price to pay for being over weight, both physically and psychologically. Getting back to your ideal weight and making it permanent requires that you attack it on several fronts, but the first nutrition step is very crucial.

Many health- conscious people are very concerned about white sugar in their diets, but they fail to recognize that excess fat consumption is the most serious nutritional health problem in North America today, more serious than sugar. Pastries for dessert, large slabs of butter melting over a baked potato, bacon and eggs for breakfast, cheddar cheese smothering a plate of nachos, processed meats from the local deli: these high-fat foods are the primary dietary killers in our society today.

These foods clog up your arteries, increasing your chances of heart attacks, angina, and strokes. They can also over-stimulate your hormonal system, increasing your risk of cancers of the reproductive organs (breasts, ovaries, cervix, and prostate).

Cancer researchers have known for a long time now that excess dietary fat is a powerful promoter of many forms of cancer, including colon and rectal cancer. Not only that but these high fat foods are the leading cause of weight gain and obesity.

Of course, the problem is compounded by too much simple sugar and starchy foods in some cases. However, my experience working with patients taught me that the first step to conquering weight loss is to get the bad fats out of the diet.

​The Writing Is On The Wall

​I am not overstating the dangers of too much dietary fat believe me.  People now know that smoking can lead to lung cancer. Fewer people seem to realize that the research linking a high-fat diet (particularly a diet high in saturated fat) with cancer is also too convincing to be ignored.

The consensus in the medical field is that eating too much fat is the major risk factor for most diet-related disease. By the late 1980’s the writing was already on the wall with respect to the hazardous effects of a high saturated fat diet.

The scientific evidence was so convincing that the Surgeon General of the United States, always extremely conservative, released a Report on Nutrition and Health in July 1988 presenting its first comprehensive review of the scientific evidence that links diet to chronic disease. This report plainly stated that the most common nutrition-related problems and conditions among people in the United States are due to obesity and unbalanced diets.

It identifies reducing the consumption of fat, especially of saturated fat, as the primary dietary priority for improving overall health and conquering the obesity epidemic. They went on to say that: Dietary fat is the single most important dietary factor that is linked to degenerative diseases, especially saturated fat.

Don’t have time to read the whole book right now?

No worries. Let me send you a copy so you can read it when it’s convenient for you. Just let me know where to send it.

​The First Nutrition Step To Permanent Weight Loss And A Healthier Body

Dr. James Meschino, 


​Eating Fat Makes You Fat

​Not only is eating a lot of fat related directly to heart disease and some cancers, but it is the major reason for becoming overweight. Your body stores fat very efficiently. Digesting, absorbing, transporting, and storing the fat you eat uses up only 7 percent of its initial calories.

In other words, your body delivers the fat from your diet and stores it in your fat cells with an efficiency rate of 93 percent. So, simply stated, when you eat fat, you get fat, especially if you have a slow metabolism.

As a general rule, you can change the number of fat cells in your body only until you are about 19 years old. After that, you will have the same number of fat cells for the rest of your life, unless you gain a tremendous amount of weight. Consequently, most adults could remain at the same weight as they were at 19 years of age. In fact, this is the weight that bodies are programmed to be.

Adults in North America gain an average of one to two pounds every year after the age of 25. So by the age of 50, they are 25 to 50 pounds overweight. Their fat cells, rather than increasing in number, become larger. In fact, fat cells can expand in size almost indefinitely. However, the right wellness program can get you back to your ideal weight permanently.


​So, What Is The First Nutrition Step To Weight Loss And A Healthier Body?

​If you have taken my online Nutrition/Lifestyle/Anti-Aging Test then you know that I encourage you to perform some form of endurance exercise at least 4-5 times per week to maintain heart health and burn off excess calories. But much of that effort will be waste if you don’t comply with nutrition rule number one: eat less total fat, especially saturated fat.

So, how do you succeed in the real world?
Limit your intake of animal products to skinless chicken and turkey breast, Cornish hen, fish, non-fat or 1% milk and yogurt and cheeses that are less than 4% milk fat (there aren’t many). You should also avoid or limit your use of butter and items prepared with palm and coconut oil and minimize your intake foods containing hydrogenated and trans fats as well, as they act much like saturated fat.

Avoid deep fried or panfried foods and use a bit (not copious quantities) of olive oil in salads, and to sautee foods. Common fried foods to avoid include French fries, potato chips and the like.

Healthier substitutes for these chippy-dippy treats include:
Low Fat Popcorn
Rice Crackers or Low Fat Crackers Dipped In Salsa

And remember, even if you have good genetics and your cholesterol is low, eating saturated fatty foods increase the stickiness of your blood cells, increasing risk of a heart attack, stroke and deep vein thrombosis, which can all be life threatening.

In the end, limiting your intake of total fat, especially saturated fat and fried foods, is the first key nutrition step in getting back to your ideal weight permanently and reducing your risk of premature disease and mortality. I strongly urge you to pay heed to this advice.
 One last thing: if you want your children to have a healthy-looking body, and live a long, full life, then make this strategy part of your overall family plan and lead by example. You’ll love and be proud of the results.

Don’t have time to read the whole book right now?

No worries. Let me send you a copy so you can read it when it’s convenient for you. Just let me know where to send it.

​The First Nutrition Step To Permanent Weight Loss And A Healthier Body

Dr. James Meschino, 


Global Integrative Medicine Academy

The Global Integrative Medicine Academy was created to satisfy a need, expressed by many health professionals, to establish credentials as experts in Nutritional Medicine. But, health professionals also needed to be able to complete the programme with a minimum impact on their career, family, and lifestyle. That is why the Advanced Nutritional Medicine and Sports Nutrition Certification Program was created.