Several years ago, in an interview with Sports Illustrated, Florida State football coach Bobby Bowden gave the following advice for weight loss:
"Before the beginning of every football season, in order to lose weight, I had to cut out the foods that I like - bread, the pasta, the sugar, sweets, potatoes and white-floured foods, and I didn't have any trouble losing weight."
It's hard to lose weight by simply restricting calories. Eating less - and exercising more - does not automatically cause you to lose weight.
Low-calorie, high-carbohydrate diets generate a series of biochemical signals in your body that will take you out of balance, making it more difficult to access stored body fat for energy.
You'll reach a weight-loss plateau, beyond which you simply cannot lose any more weight.
Diets based on choice restriction and calorie limits usually fail. People on restrictive diets get tired of feeling hungry and deprived. They go off their diets, put the weight back on (primarily as increased body fat), and then feel bad about themselves for not having enough will power, discipline, or motivation.
Weight loss has little to do with will power. You need information, not will power.
If you change what you eat, you don't have to be overly concerned about how much you eat. Sticking to a diet of low carbohydrate meals, you can eat enough to feel satisfied and still lose weight - without obsessively counting calories or fat grams.
Following is a brief weight loss summary:
Eighty percent of your ability to reduce excess body fat is determined by what you eat. The other twenty percent depends on proper exercise, lifestyle habits and genetic factors.
Weight loss is all about hormones, in particular, insulin. Manage your production of insulin, which is a storage hormone, by eliminating sugar and grains (yes, even "healthy" whole grains) and you will lose excess body fat without dieting.
You'll also improve your energy level, reduce inflammation and reduce your risk of disease.
Remember this: Carbohydrates control insulin. Insulin controls fat storage.
Carbohydrate intake level is the key to your weight loss success or failure. For optimum fat burning, keep your carbohydrate level below fifty grams per day.
For a steady weight loss of one to two pounds per week, keep your daily level between fifty to one hundred grams.
Eating meat, eggs and a diet high in fat is not only healthy, but the key to effortless weight loss, a healthy immune system and boundless energy.
When eating meat, eggs or poultry, try to eat grass-fed meat. It's not necessary, but if you are able to do so, it's a healthier option. Make sure you consume enough good fats, like real butter, coconut oil, and animal fat. Real eggs and avocados are good sources too. Good fats satisfies and decreases appetite.
Take a good whole-food supplement to make sure you don't have a vitamin deficiency. Deficiencies cause cravings, among other things.
Drink a lot of water. Use Stevia for sweetener when drinking things like tea.
As for exercise, doing less cardiovascular workouts and instead, do brief (forty-five minutes to an hour) resistance/weight training exercises gets the best results for weight loss.
Walking on a regular basis and all-out sprints once a week produce fitness benefits far superior to workouts that are much longer and harder. You'll also be less likely to burnout.
For Health and Weight Loss, You Can Eat:
1. Meat, poultry, fish, eggs, and any natural animal fat. Grass-fed sources are best.
2. Vegetables, including leaves, stems, bulbs and roots
3. Limited amount of fruits and berries (includes avocados and olives)
4. Nuts such as almonds, walnuts, hazelnuts, pecans and coconut
5. Herbs and spices
Avoid (Order of Importance)
1. Sweeteners, including sugar (white, brown, organic, whatever), maple syrup and rice syrup
2. Vegetable oils
3. Cereal grains and grain products (bread, pasta, pastries, corn)
4. Legumes (beans and peas, including soy and peanuts)
5. Dairy products
Here is a list of the unnatural foods that you should not eat when you need to lose weight. Note that a couple of these foods listed are vegetables. Although most vegetables are good for you, some contain too much starch and carbohydrates. Foods to avoid or cut back on:
- Bread – including white, wheat, rye, barley, sourdough
- Honey – also too high in sugar
- Bagels, muffins, donuts, pastries and cakes
- Crackers, chips and rice cakes
- Pizza and pasta
- Rice – white and brown
- Dry cereals
- Any foods containing corn, wheat, or white flour
- Milk, whole, 2% and non-fat
- Chocolate and other types of sugary candy
- Cottage cheese
- Ice cream
- All cheeses
- Soft drinks, colas, or soda pop with sugar
- Processed cold cuts – packaged, ham, bacon
- Beverages containing high fructose corn syrup (Gatorade, Vitamin Water, Coke, Pepsi)
- Diet soda – it's all chemicals
- Alcohol, including beer, wine, and hard liquor
- Dried fruit – although natural, the sugar content is too high
- Pancakes, waffles and french toast
- Peanut butter – bad for your immune system – makes you susceptible to skin problems
- Unripe bananas – when a banana is not ripe, it is also a starch
What You Can Eat
- Fish with scales and fins
- Red Meat
- All fruit (limited) except unripe bananas and dried fruit
- All vegetables except corn, beans and potatoes
- All raw, unroasted nuts
- Healthy salad dressings
You will be eating enough protein and fat to speed up your metabolism. The eating of refined, unnatural foods slows down your metabolism and causes your body to release too much insulin, which causes water retention.
You'll also have a lot more energy by eating this way and your mind will be sharper throughout the day.
A Typical Day
First thing in the morning after I wake up, I drink water and take BarleyLife® Xtra.
After a few hours, I'll eat bacon and eggs for a late breakfast or early lunch. (I usually skip breakfast because I'm not hungry. Depends on how I'm feeling.)
For lunch, I'll eat a salad with either turkey or chicken.
For dinner, I might eat a hamburger patty with a small salad or cooked vegetables.
For a snack, I sometimes consume some blueberries. (One to two servings of fruit per day is plenty.) Nuts are a favorite too, particularly almonds.
Four or five times a week, I skip dinner and do an overnight fast. Not only does intermittent fasting aid in weight loss, but also in overall health.
The Bottom Line
You will not effectively lose fat with exercise-driven weight-loss efforts, unless your eating habits control insulin production.
Low insulin levels is the key to weight loss.
Finally, weight loss is a marathon, not a sprint. Losing one to two pounds a week is a solid, realistic goal. This will help you change your habits and in six months to a year, you'll be looking good.
P.S. By the way, when it coms to weight loss, did you know research shows balanced diets do not work?
To lose weight, a surprising finding is you have to consume a certain amount of healthy fats, including saturated fats.
Healthy fats give you steady energy, as well as a feeling of satisfaction. (The amount you eat is up to you.)
Saturated fats are things such as whole cream, animal fat, eggs, coconut oil, avocado, and grass-fed butter. Almonds are a good source of healthy fats too.
The next time you are hungry, to keep from overeating, consider consuming grass-fed butter (without the bread or crackers). Try it and see what it does to your appetite.
P.P.S. A study published in the journal Obesity, says lifting weights may be the best exercise to lose weight.
The study followed more than ten thousand men over forty years of age. The males who lifted weights for twenty minutes a day saw smaller waistlines, compared to the those who increased their aerobic exercise.
Researchers went on to say a combination of weight training and aerobics is best for overall health.
So if you want the best results for your weight loss efforts, pick up a barbell. Then afterwards, perhaps go for a short jog.
Bonus Tip: Chew your food well. Do not swallow lumps of food.
This allows your stomach to send to your brain sooner a "satisfied" signal.
Your stomach can easily digest well-chewed food. When it has digested the amount of food it can handle in one meal, it will notify your brain you have eaten and are full. The brain then turns off your appetite.
The better you chew your food, the sooner your stomach will send your brain the "satisfied" signal, turning off hunger pangs.
You might then be able to eat less, without feeling deprived or hungry all the time.
Note: It makes no sense to declare there is one diet that is best for everyone. There is only the diet that works for you. Listening to your body and what it is telling you is a good foundation for a healthy eating plan.
Recommended Reading - Books
- Fathead (DVD)
Recommended Reading - Blogs
Disclaimer: These statements have not been evaluated by the FDA. Everything in this report is simply my opinion. The information in this report is based on research and personal experience by the author and is presented only for educational purposes.
This report is not intended to diagnose, treat, prevent, or cure any disease. You should always consult with your physician before using this advice. Please do not use any dietary suggestions in this publication if you are not willing to assume the risk. When it comes to your health, there is no such thing as a magic bullet.