Several years ago, in an interview with Sports Illustrated, Florida State football coach Bobby Bowden gave the following advice about 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 creates a series of biochemical signals in your body, taking you out of balance and 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 deprived and hungry. They go off their diet, put the weight back on, then feel bad about not having enough will power, discipline, and 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 too 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.
Following is a brief weight loss summary:
Eighty percent of your ability to lose excess body fat is determined by what you eat.
The other twenty percent depends on the right kind of exercise, lifestyle habits and genetic factors.
Weight loss is all about hormones, particularly insulin.
Manage your production of insulin, 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, reduce inflammation and lower your risk of disease.
Remember: Carbohydrates control insulin. Insulin controls fat storage.
The level of carbohydrate consumption is the key to your weight loss success or failure.
For optimum fat burning, keep your carbohydrate level below twenty grams per day.
For 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 healthy fats is not only good for you, but the key to effortless weight loss, a healthy immune system and boundless energy.
When eating meat, eggs or poultry, try to eat the grass-fed version. It's not necessary, but if you are able to do so, it's a healthier option.
Make sure you consume enough healthy fats, such as real butter, coconut oil, and animal fat. Real eggs and avocados are good sources too. Healthy 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.
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, as well as 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 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 (avoid for quickest weight loss)
Here is a list of the unnatural foods you should not eat when losing weight. Note a couple of these listed foods are vegetables.
Although most vegetables are good for you, some contain too much starch and carbohydrates.
Foods to eliminate or avoid:
- Bread - including white, wheat, rye, barley, sourdough
- Honey - also too high in sugar
- Bagels, muffins, donuts, pastries and cakes
- Crackers, chips and rice cakes
- Rice - white and brown
- Dry cereals
- Any foods containing corn, wheat, or white flour
- Milk, whole, 2 percent 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/Packaged cold cuts
- 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 (acne)
- Unripe bananas - when a banana is not ripe, it is also a starch
What You Can Eat
- Fish with scales and fins
- Red Meat
- Butter (Kerrygold)
- All fruit (very 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 more energy eating this way and your mind will be sharper.
A Typical Day
When you wake up, go as long as you can into the day without eating. This is known as intermittent fasting.
Once you decide to eat, consume bacon and eggs for a late breakfast or early lunch. Several studies have shown that eating eggs for breakfast helps you lose weight.
For lunch, consider eating a salad with either turkey or chicken.
For dinner, you might eat a hamburger patty with a small salad or cooked vegetables.
For a snack, consume some blueberries. (One to two servings of fruit per day is plenty.)
Nuts are a good snack too, particularly almonds. (limited)
Four or five times a week, try to skip dinner and do an overnight fast. Not only does intermittent fasting aid in weight loss, but also in overall health. (This is also known as autophagy.)
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.
Note: A keto or ketogenic diet is an extremely low carb, moderate protein, and high fat diet. Typically, you limit your carbohydrate intake to 20 net grams - or less - per day. (80 percent fat, 20 percent protein, maybe 5 percent carbohydrates)
This causes your body to switch to using its fat for energy. Your insulin levels become extremely low, while fat burning becomes very high. It's now much easier for your body to access your fat stores and burn them.
The quickest way to do this is through fasting.
A keto diet is a long-term way to eat and get the benefits of fasting, without having to fast.
P.P.S. A study published in the journal Obesity, says resistance exercise (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/cardio 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 walk or 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 and slower 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.
Bonus Quote: "Carbohydrate is driving insulin is driving fat."
"Carbs increase insulin, excess insulin drives excess fat into the fat cells, the fat cell mass grows, and we become fat. This chain of cause and effect leads to the ineluctable conclusion that excess carbohydrate intake leads to obesity. And each and every link forged in this chain is scientifically unimpeachable.
So if you are fat and want this progression to reverse itself, wouldn't it make sense to reduce your carbohydrate intake?" - Dr. Michael Eades, M.D.
(Click Here to read the entire article.)
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.
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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.