How It Works
If you ever dieted, lost weight then found it piled back on weeks or months later, wondering what is going on? I'm not eating much more than before, but slowly your weight creeps back up.
Stepping on the scales each week you notice it registers a few pounds more. You punished yourself with weeks of food restriction and now much of it was in vain.
The older you get, the harder it seems to lose weight, that's a simple fact of biology. The body's processes slow down, its efficiency decreases and you don't burn fuel as fast as you did in youth.
A young body can tolerate a lot of abuse. Downing tons of ice cream, cakes, cookies, chocolate, beer, chips, crisps and more. As the body ages, (think middle age) the body is less tolerant.
There is plenty of fiction around that suggests its down to the calories-in calories-out theory which is critically wrong. I recall piling excess fat over many years due to over eating, which was equivalent of one teaspoon of butter a day for many years.
In which case cutting back on the equivalent would shed hundreds of pounds each year. Try it. Eat one less spoonful of butter a day and see how much weight you lose. Did someone say none. Its not just a case of how much you eat, but importantly what you eat.
There are many websites suggesting you follow their diet plan and achieve weight loss. This dieter lost 50 lbs in 4 years. That's 1 lb weight loss a month. I guess if your in no hurry, go for it. I easily lost 28 lbs in 2 months, once I understood how the weight-loss process worked.
The blogger even shares her secret of weight loss. Its not a secret and she's not 100% correct. Exercise will aid weight loss, but if your insulin levels are high, exercise will only make you hungry.
If you don't understand how the body works, you're fighting a losing battle. Its essential to understand the underlying processes at work in the body to lose and maintain weight loss, long term.
When dealing with weight loss, your confronted by two major issues.
At first glance, they appear to be the same, but they're not. Hunger pangs are a physical sensation. A rumbling tummy. Feeling feint, light-headed. Weakness and lacking energy.
Craving foodstuffs, is a psychological entity. The thought of eating a bowl of your favourite ice cream, cake, chocolate, or biscuits.
Reducing your intake of certain foods, allows you to lose weight almost effortlessly. After the first couple of weeks, hunger pangs disappear and your normal appetite returns, without overeating. Craving your favourite foodstuffs also diminishes and after a few weeks, almost disappear.
Lipo is greek for fat. Genesis means create or make. Quit simply it means creating fat. If the fat cannot be used, it gets stored in body tissue, till its required. The body does not waste it. This is a simple fact of existence.
Lipo is greek for fat. Lysis means break down or destroy. Quite simply it means to break down fat. If the body does not have enough energy coming in, in the form of ...
it starts to break down body fat and use if for energy
The condition where the body burns body fat, instead of the food consumed. In order to achieve this state, two pre-conditions are required.
1.) You must eat less calories than your body needs for energy each day.
2.) You must eat foods that do not stimulate insulin.
Insulin is a hormone responsible for fat storage. When insulin levels are high, the body stores fat. Period. When insulin levels are low, the body does NOT store fat, but mobilizes fat stores for use as energy. There is no way around this condition. Even if you exist on 1,000 calories a day, you will find it difficult to lose weight. Instead you will feel constant hunger, while insulin converts carbohydrates into fat and pushes it into fat stores
Excerpts from Colorado State University Physiology website. This will help explain the problem, and why you can't lose weight, no matter how much you diet:
Insulin inhibits breakdown of fat in adipose tissue by inhibiting the intracellular lipase that hydrolyzes triglycerides to release fatty acids. Insulin facilitates entry of glucose into adipocytes, and within those cells, glucose can be used to synthesize glycerol. This glycerol, along with the fatty acids delivered from the liver, are used to synthesize triglyceride within the adipocyte. By these mechanisms, insulin is involved in further accumulation of triglyceride in fat cells.
From a whole body perspective, insulin has a fat-sparing effect. Not only does it drive most cells to preferentially oxidize carbohydrates instead of fatty acids for energy, insulin indirectly stimulates accumulation of fat in adipose tissue.
As you can see from the preceding, if you cannot maintain low insulin levels, your weight loss efforts are gonna be wasted. It's vial to lower and maintain low levels of insulin if you want successful weight loss.
Its not enough to go on a low-fat low-calorie diet, which produces hunger and minimal weight loss.
To achieve successful long term weight-loss, you must cut calories and cut carbs. This probably sounds like Atkins, but it works. Several studies have substantiated it. If you want to lose weight long term, you must cut carbs.
Why is that? Why can you not just cut calories?
The answer lies in the two excerpts take from the Colorado State University Physiology Website. When you consume carbohydrates (in the form of starches or sugars), the carbohydrates stimulate insulin secretion. Insulin secretion forces the body to stop fat release from fat cells and pushes fat into fat cells. When blood sugar levels have been reduced, you feel hungry. Low blood sugar makes you feel hungry, which initiates a feeding response, to get blood sugar levels back up to an acceptable level.
Reducing carbohydrate intake to 50g a day or less, along with calorie reduction, you will lose weight. How much you lose is down to how much punishment you are willing to endure, as you lower calories. You shouldn't go below 1,000 cals per day.
Keep protein intake to 50g or 60g a day. If your protein intake is too low, the body breaks down muscle protein to convert to glucose, to satisfy the small amount it needs to keep the brain and nervous system functioning.
Easy and successful weight loss guidelines.
Avoid sugar and sugar containing foods
Avoid sugar containing drinks
Avoid processed foods
Avoid starchy vegetables
Avoid low fat foods
Eat any meats
Eat any fish
Eat green vegetables
This is the basis of a ketogenic diet. Following this diet, you will lose weight. How much weight is dependent on how many calories you cut.
The secret of weight loss is based on two points.
1. Cut calories below your body's daily needs. This forces the body to switch to burning body fat. That mass gathered round your belly and your fat arse.
2. Keep carb intake at or below 50g a day. This ensures insulin levels will be kept low. Low insulin levels allow body fat to be mobilised and utilised instead of food consumed.
There are other benefits to cutting food intake. A study has shown that a ketogenic diet slows the ageing process. How good is that. Weight loss and anti-ageing. At a cost of almost zero. Cool.
Go to it.