A modern, holistic approach to medical weight loss.
05/05/2025
Somehow, we’ve reached a point where even talking about wanting to lose weight comes with judgment.
You’re told to love your body exactly as it is (and yes, you should).
But you’re also told that wanting change makes you shallow or obsessed.
Here’s the truth:
There is nothing wrong with wanting to feel better in your body.
You can respect your body and want to take care of it differently.
Your health is more than just a number on the scale or a pant size.
Feeling your best and living a long, high-quality life (where you are physically able to do all the things you love) is a the highest form of self-love and self-care.
Our team believes wholeheartedly that weight loss should never be rooted in shame, fear, or punishment.
Instead, it should come from a place of curiosity, self-care, and understanding your body on a deeper level — using data, lab work, and a plan made just for you.
You don’t need to justify your goals.
You just need the right support to reach them.
And our team is here for you
05/04/2025
How To Build a Balanced Meal for Weight Loss (That Actually Keeps You Full) 🍽️
When it comes to meals that support weight loss and hormone balance, they key is keeping it simple (without skimping on flavor or volume!)
🥬 Fiber-rich veggies — this is the base of the meal! These add volume and nutrients, and keep you feeling satisfied without needing a huge plate of carbs.
🥩 Protein — this is the core of the meal. It keeps you full, supports muscle, and helps regulate blood sugar.
🥑 Healthy fats — whether it’s avocado, olive oil, or some tahini dressing, fat helps with satiety and hormone support.
🍠 Optional smart carbs — add things like quinoa, sweet potato, or sheritaki noodles depending on how active you’ve been or how you’re feeling. *Keep In Mind* Ask you medical team what makes the most sense for your plan - everyone is different! (For some clients, complex carbs are great during the middle of the day because they are so insulin resistant)
🧂 Flavor — this is key! Use spices, herbs, lemon, or a good dressing to keep meals exciting. Because let’s be real… no one wants bland.
That’s it. Nothing restrictive or complicated. Just meals that help you feel good — steady energy, no crashes, no constant snacking.
If you ever feel overwhelmed by nutrition, coming back to a simple framework like this can help a lot.
At Diata, our team creates custom meal plans for every client based on their lab work, lifestyle, and personal goals. So there’s no more guesswork or spending hours each week looking for inspo or recipes. Just a plan that actually fits your body.
If you’re ready to get started, comment or DM me “meals” to learn more about what this looks like!
04/23/2025
Non-negotiables in the shopping cart, no matter what grocery store I’m at (and what I stay away from) 🛒⬇️
🥬 Colorful produce for fiber, antioxidants, and blood sugar balance
🍳 Clean proteins (eggs, grass-fed meats, chicken, fish) to keep you full and support lean muscle
🧀 High-protein snacks (like Greek yogurt, cottage cheese, or minimally processed bars) to avoid energy crashes between meals
🔍 What I check on every label:
1️⃣ Added sugars — especially in sauces, dressings, or plant-based products (if you see “sugar” in the first few ingredients, put it down!)
2️⃣ Seed oils (canola, soybean, corn) — I opt for olive, avocado, or coconut oils instead
3️⃣ Protein content — I aim for snacks/meals with 15–30g protein whenever possible
4️⃣ Ingredients I can actually recognize
The goal isn’t perfection—it’s building a cart that helps you feel energized, satisfied, and in control of your health. 💛
✨ Your grocery cart = your foundation. Start there, and you’re already halfway to supporting your weight loss and hormone health.
I’m thinking about putting together a Whole Foods grocery shopping list ... let me know in the comments if this is something you’d want!
04/16/2025
Breakfast Swaps That Support Hormone Balance & Fat Loss 🍳✨
If your go-to breakfast is mostly carbs (think toast, fruit, cereal, or a coffee on the run), you might be starting your day with a blood sugar spike—and crash. 😬
For optimal hormone balance, metabolism, and energy, your first meal of the day should have a strong protein-to-carb ratio. Why? Because:
✅ Protein keeps you full longer
✅ It stabilizes blood sugar & reduces cravings
✅ It supports cortisol regulation and muscle retention
Swipe through for easy breakfast upgrades that help balance hormones, boost metabolism, and make fat loss easier—without restriction.
💡Small tweaks = big results, especially when you make them consistently.
04/02/2025
If you’re stuck in the “on or off” diet cycle, constantly looking forward to your next cheat meal — it’s time for a mindset shift.
Cheat meals create the belief that your “diet” is something you need to escape from. But your nutrition shouldn’t feel like punishment.
At Diata Health, we believe in building a sustainable way of eating that supports your goals and your lifestyle. No more guilt. No more “starting over on Monday.” Just a balanced approach that allows you to enjoy food without compromising your progress.
👉 Fun fact: Diata comes from the Ancient Greek word “δίαιτα,” meaning “way of life.” In ancient times, it represented a balanced approach to food, movement, and well-being — not temporary restriction. That’s exactly what we stand for.
Because when your nutrition supports you, you:
✨ Feel energized and strong
✨ Enjoy indulgences without guilt
✨ Stop obsessing over every bite
✨ Reach your goals — and sustain them
Your body is unique — your plan should be too. Ready to see what’s possible when you work with your body, not against it? Let’s chat 🙌
03/26/2025
Not all “healthy” foods are actually helping you reach your goals… In fact, some of the most marketed health foods are loaded with hidden sugars, additives, and unnecessary calories that can stall progress. 😳
⚠️ Energy bars that are basically candy bars in disguise
⚠️ Oat milk with more sugar than soda
⚠️ Sports drinks packed with artificial sweeteners & dyes
⚠️ Plant-based burgers with ultra-processed ingredients
⚠️ Granola that’s more sugar than fiber or protein
⚠️ Fun coffee drinks that are secretly dessert in a cup
Just because something has a “healthy” label doesn’t mean it’s good for your metabolism!
Swipe through to see what to be conscious of next time you’re grocery shopping or grabbing something in a pinch!
Let me know if you’d like some swaps for these below ⬇️
03/12/2025
This week, I grabbed some of my favorite weight loss-friendly finds at Trader Joes ✅🥑🍗 (swipe to see!)—all packed with real, whole ingredients that support balanced nutrition. No sneaky additives or unnecessary sugars here!
Trader Joe’s has SO many great options, but don’t be fooled by clever packaging and “healthy” buzzwords! 🙅♀️ Just because something looks nutritious doesn’t mean it actually is. That’s why I always check the ingredients!
🔍 Pro tip: Always read the labels! Look for short ingredient lists, minimal processing, and real, whole foods.
What are your favorite Trader Joes staples? 🛒🍅💐
03/07/2025
🚨 Eating too little can actually make weight loss HARDER! 🚨
If you’ve been cutting calories, skipping meals, or trying to eat as little as possible in hopes of speeding up weight loss—this post is for you. Undereating doesn’t just slow down progress, it can actually work against your metabolism, making it harder to lose fat and keep it off.
When your body isn’t getting enough fuel, it goes into “survival mode”—slowing metabolism, holding onto fat, and even breaking down muscle for energy. You might think you’re doing everything “right,” but if you’re constantly:
❌ Tired and running on caffeine just to get through the day
❌ Feeling constantly hungry and craving sugar or carbs
❌ Hitting a plateau despite eating “clean” and working out
❌ Struggling with poor sleep, mood swings, or brain fog
❌ Losing muscle instead of fat, leading to a “soft” look
👉 Then chances are, you’re not eating enough to fuel your metabolism properly.
Weight loss isn’t just about cutting calories—it’s about eating the right amount for YOUR body. A healthy metabolism needs enough protein, fats, and carbs to function efficiently.
Swipe through to see if you’re making this mistake & how to fix it! ➡️
✨ Need a personalized approach to get your metabolism working FOR you, not against you? Send me a message and let’s chat!
02/28/2025
❌ Want to lose weight and keep it off? STOP doing these 5 things (the last one is crucial)! ➡️
Sustainable weight loss isn’t about eating less and exercising more—it’s about working with your metabolism, not against it. Many people struggle because they rely on quick fixes, extreme workouts, and generic diet plans that don’t support their individual needs.
At Diata Health, we take a personalized, science-backed approach to weight loss by focusing on metabolic health, balanced nutrition, and long-term sustainability.
No more restrictive diets or endless cardio—just a plan that actually works for YOU.
Shoot me a DM and let’s chat 💙
02/26/2025
Busy day? Don’t let hunger derail your progress! 🍎💪➡️
Whether you’re juggling work, errands, or just running around all day, having high-protein, nutrient-dense snacks on hand can keep you full, energized, and on track.
🚗 On the go? Pack protein-packed options like jerky + pretzels, turkey slices + seed crackers, or Greek yogurt + berries.
🏡 At home? Build balanced snacks with boiled eggs, nut butter, and hummus for long-lasting energy.
Protein helps stabilize blood sugar, curb cravings, and support metabolism, making it essential for sustainable weight loss and energy levels.
You can grab our protein puddings, pretzels, jerky, and more at Diatahealth.com for effortless, protein-filled snacking that works with your goals!
➡️ Need a personalized plan to fuel your body? Shoot me a DM and let’s chat! 💬
02/24/2025
Feeling my best and keeping my energy levels up isn’t just about me—it’s about showing up fully in my life.
As a mom to two high-energy boys and someone who works long hours, I know firsthand how much of a luxury it is to feel good in your body and have the energy to do the things you love. But here’s the truth: that luxury isn’t luck—it’s a choice.
If you’ve been struggling to make yourself a priority, consider this your sign to start.
It’s not selfish—it’s necessary 💙
Our team is here to help you gain your confidence, your energy, and your life back. The first step is simply reaching out—send us a message, and let’s start this journey together 💬✨
02/19/2025
Struggling with weight loss? Your breakfast might be the problem! 🍳💡
Starting your day with 25-40g of protein isn’t just a trend—it’s a game-changer for metabolism and hunger control. Here’s why:
✅ Keeps you full longer – Protein slows digestion and helps regulate hunger hormones, reducing cravings later in the day.
✅ Supports muscle mass – More muscle = a higher metabolism, which means your body burns more calories at rest.
✅ Balances blood sugar – A high-protein breakfast helps prevent energy crashes and reduces the urge to snack on sugary foods.
✅ Boosts metabolism – The thermic effect of protein (TEF) means your body burns more calories digesting protein compared to fats or carbs.
Swipe through for easy, high-protein breakfast ideas to help you hit your goals! 💪🏼🥑🍳
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Contact The Practice
Send a message to Diata Health, Medical Weight Loss:
It should be simple, right, just eat less calories than you burn; eat healthy food, exercise, and you will lose the pounds. It sounds straightforward, very clean, very easy. Your doctor has told you a dozen times, just eat a little less, exercise a little more, and your going to lose weight. So you try to follow these instructions, you cut back, take the stairs more often, go to the gymn, and then you get on the scale; nothing is happening, body weight is not budging; it does not work.
Look around America, something like 95% of all adults are overweight, over 40% are obese, depending on which statistics you read. It adds up to a lot of people struggling. Weight loss is not easy.
So really, why is this so hard? As a physician that specializes in weight loss, and has treated hundreds of patients, I will tell you that the answer is because weight loss is not simple. It is actually really hard and really complicated. And the reason is, that your body has many many mechanisms to prevent you from losing weight, and many mechanisms to make you gain weight. Your body does not know that your obesity is unhealthy, it has no emotional IQ to understand that you are unhappy, that overweight or obesity is affecting your life, your job, your energy. What your body does have is a set point, an internal thermostat of what it “thinks” your normal weight is, which is a two to three pound range, and it wants you to stay exactly at this point.
How does your body manipulate you to prevent weight loss? The answer is that there are many mechanisms; one example is that there are cells in your body which secrete a nasty hormone called a Ghrelin, which travels to the brain, and tells you that you are hungry, or have cravings, or have the munchies. There is a different hormone which slows down your metabolism, so if you eat less, you burn less calories. Yet another hormone makes your cells insulin resistant, so carbs you eat go straight into fat and do not get used by, for example, by muscle cells; and then it turns out that there are many different types of fat cells, that gobble up calories, so you gain weight really easily. To make matters worse, researchers are constantly discovering new chemicals and hormones in your body, that prevent you from losing weight.
And then to make the entire process even more confusing, we are all different in terms of how we metabolize food. I am certain you have friends that can go out and devour three slices of pizza or more, followed by a few beers, and never seem to gain an ounce; while if you eat one slim piece of thin crust pizza, on the scale the next day you will see a one to two pound weight gain. It’s hard, it’s confusing, and it’s not fair.
So is it hopeless, can your dream of being a slim and healthy person become a reality? The answer is yes. But it begins with you deciding you are ready to make a change, a commitment to yourself and your body, and that at times it will not be easy. Here at Balance Medical Weight Loss, we will analyze your internal body chemistry with a very comprehensive blood test, we will design a food program individualized to you (all your meals will be bought in a grocery store, not in boxes or powders from us) and we will hold your hand every step of the way. You will get an education in our program, on subjects like what are Ghrelins and Leptins, Thylakoids, the glycemic index, and how to manage the constant triggers around you, like holidays, birthdays, traveling, and stresses. We can help you, but it has to be your decision, you have to be mentally ready to make a change. When you are ready for this, please call us, we are here and waiting.
