Online Diet Consultations by Samia Khoury Diet Clinic

Hi Everybody !!!

I am happy to be your dietitian, helping you get rid of your excess weight, alleviating diabetes problems, putting your blood exams
under control, and helping you work on the mental side of dieting


I provide my services at my clinic in Beirut, Lebanon or online in 5 different languages: English, Arabic, French, Portuguese & Spanish.
So whether you live in Lebanon or abroad, contact me at to know how to set up a session.

I can help you achieve all your health and weight loss goals now! Check some success stories here and get motivated to start a diet with me whenever you like, wherever you live!

Samia Khoury Dietitian

Wednesday, January 19, 2011

My 11 Resolutions for weight loss in 2011!

We have all written our resolutions for 2011 but have you included any for losing weight?

Well I did it for you! and came up with 11 resolutions you can work on this year to reach your goal of losing the extra dreaded weight!

  1-  Reduce your intake to ½ the portion― so if you are used to eating a loaf of bread for lunch, eat ½ the quantity or if you are used to eating 2 plates of food, eat 1. If you are used to eating 2 chocolates per day, eat 1/day or if 4 per week, then make them 2. If you drink 2 glasses of alcohol, juice or cocktails every time you go out, then make them one. So the rule is: Reduce the quantity and frequency of everything you eat or drink to half.

2-      Always start your meals with a salad. You will feel full faster due to the water and fiber content in the salad thus making you eat less of the main course. Just careful with the sauce!! No high fat sauce or else you will end up consuming more calories than before!!

3-      Divide your food plate as such: ½ should be vegetable source; ¼ carbohydrate source (bread, rice, pasta, potato, beans, and peas) and the other ¼ a protein source (meat, chicken, fish, egg). Just don’t go building mountains on your plate (you should fill the plate up to altitude of 2 cm) or else you won’t be consuming fewer calories.

4-      Drink water 30 minutes before food and 1 hour after. How can you flush toxins out and to lose weight if you don’t drink water!? In addition, how will chemical reactions occur and your metabolism work properly without water? If you keep forgetting, set your alarm to remind you to drink a glass of water every 2 hours. In addition to water, herbal teas can be another option. Each type has a certain health function.  Some help accelerate your metabolism (like ginger), others help control your appetite (like fennel, cinnamon), yet others help with digestion (mint), and some have calming effects (chamomile).

5-      Avoid: pastries (dough rich foods), sweets, fried food, alcohol, juices, chips and nuts as they are very high in calories. Choose one meal per week that includes one of those.

6-      Sharing is caring. At the restaurants share your food with your loved one or with your friend or relative! Also share your desert if you are having one! On the long run your efforts will be rewarded

7-      Don’t over-eat fruits! Just 2 to 4 per day. Some people eat 7, 8, 9, and 10 fruits per day! It’s healthy and it’s a necessity but in moderate quantities! Overconsumption can lead to weight gain and high triglycerides levels!

8-      Eat 4- 5 meals per day! Make them small but frequent and don’t eat in between! If you feel hungry snack on vegetables!

9-      Move twice as you did before! If you are used to watching TV for 2 hours everyday, decrease that amount to 1 hour and do an activity that requires movement in the other. If you are used to exercising 30 minutes per day, increase to 1 hour. Clean the house, take the stairs, walk in malls, and sit half of the time you are used to in front of TV and internet!

10-  Improve the quality of the food you eat! If you eat high fat yogurt, cheese, meat, etc… substitute them by the fat free versions! Today we have fat free, sugar free substitutes for every product! So just check your labels before buying. Read the food labels carefully because some products that are fat free have more sugar added to them to improve the taste and the opposite happens as well.
11-  If you feel you need someone to give you a scheduled serious food program for weight loss (and/or related complications such diabetes, cholesterol, triglycerides, etc…) a good resolution for 2011 is to take an appointment with a dietitian and make your goal a reality! Remember each person is different and as such each person needs a personal diet

Samia Khoury Dietitian

Saturday, January 1, 2011

New Year’s Eve and the alcohol effect

Yey! We are all so happy its New Years’ eve! We are all gathering at a friend’s house or going to a fun crazy Beirut party as we all love it, and what’s the most important thing we focus on that night? Alcohol!!!

Personally this drives me crazy…it disturbs me from having fun. Actually, I will never forget 10 years ago on a New Years’ eve in Faraya, my friends made me drink and after a few sips I fell asleep all night! I missed out on all the fun!!!

Ok this is just one way excessive alcohol consumption can be bad for you. You should know that the recommendations are: 1 glass for women and 2 glasses for men, no more. (1 glass can be: 1 can of beer or 1 glass of wine or 30 ml vodka or whisky or 1 glass of champagne)

At age 15 you start with 1 glass just for the fun, then you start liking the taste and sensations it brings you and it becomes 2, then 3. Some people just can’t stop after that. The excessive overconsumption can lead to car accidents and probably death, to mood and personality swings that impact your relationship with people around you and cause conflict between couples which at many times lead to divorce, to liver diseases, ulcers, cancers, sexual impotence and reduced fertility, sleeping difficulties, concentration and memory problems, to high triglycerides levels that can lead to inflammation in the pancreas and consequently to coma. Canadian experts say that 1 in 25 deaths across the world are linked to alcohol consumption!!

Many people don’t know that drinking alcohol is like drinking fat, and if you care about your weight then you should definitely stop its consumption or reduce it to recommended amounts! A few examples of calorie content in common drinks are:

- 1 drink of red wine = 84 kcal
- 1 can of beer = 130 kcal
- 1 glass of 120 ml of champagne = 85 kcal
- 100 ml Vodka = 315 kcal
- 100 ml whisky = 280 kcal

Careful with refilling those drinks or else a few days later you will see your love handles getting bigger and your tummy bloated!!

Tips to reduce the risk to your health when drinking:

  • Eat well before you drink to avoid hypoglycemia (paleness, dizziness, weakness…)
  • Space your drinks with water and drink water all day even if you are not thirsty because alcohol causes dehydration and fatigue the next day. Dehydration can lead to the loss of water soluble vitamins like B and C, as well as minerals like calcium, zinc and magnesium
  • Take a taxi when you drink, don’t drive!
  • Say no when you know you've had enough
  • Ask the waiter not to refill your cup until it’s empty because you won’t be able to control how much you drink
  • Don't mix different types of alcohol
  • Support your friend's decision if they choose not to drink

I advice you to respect the recommendations for men and woman to stick to 1 glass/day for woman and max 2 for men, and to distract yourself as much as you can so drinking is no more your favorite distraction!

I personally prefer to enjoy meeting new people, dancing with friends, a romantic evening, or playing games, we have so many ways to enjoy our time then to just enjoy killing each other silently… Please think about it before pouring another glass…

Happy New Year and may it be full of Health, Faith, Love, Happiness, Wisdom and Success!
Samia Khoury Dietitian