Lose Weight Fast. Lose Weight Fast: The Science of Weight Loss. How to Lose Weight, Build Muscle and Feel the Best You? And a History of Diet 4. Diet: The Beginning 4. Saturated Fats vs. Carbs 5. Is a Calorie a Calorie? Individual Differences 1. Chapter 5: The Energy Systems and ATP 1. How We Store Energy 1. How We Use Energy 1. Metabolism 1. 6Chapter 6: Managing Blood Sugar, Insulin Sensitivity and Triglycerides 1. Managing Blood Sugar 1. Chapter 7: Intermittent Fasting and Meal Timing 1. Introducing Intermittent Fasting 2. The Dark Side of Intermittent Fasting and Fasted Cardio 2. What to Do 2. 2Chapter 8: HIIT, Resistance Cardio and Kettlebells 2. What is HIIT? Visit any forum where fitness, weight loss and health is discussed and you will normally find a cacophony of different voices and opinions. Everyone it seems has an idea of how you go about losing weight and everyone guards that idea incredibly viciously. These ideas will typically involve: Going low carb. Going low fat. Cutting calories. Fasting. Only eating natural foods. And this is where the paleo diet, the fast diet, the IIFYM diet, the slow carb diet and all those other different weight loss methods come from. All of these diets are apparently backed by science and all of them apparently offer the very best way to lose weight and get into shape. And if you suggest that perhaps one method isn.
People get defensive about their diets the same way people get defensive about politics, finances and religion. Ask questions at your own peril! Unfortunately, this just makes it incredibly difficult for someone who. Which diet do you try to follow? Which one is the best for you? Is fasting really a good idea? Are carbs bad for you or are fats? The thing is, as you will learn in this book, all of these different diets have some element of truth in them. The problem is that people read one study and then they tend to get a little carried away. Entire diet plans are based on one small study, or one new piece of information. And when something turns out not to be as good as we thought it was, we tend to throw out the baby with the bathwater. The trick is to stop having this . Skipping snacktime won. Hypothalamic lipophagy and energetic balance. If we take the best information from all the most popular diets and ignore the bad, then we can come up with a very comprehensive and highly effective diet that marries common sense with a good understanding of the science. Almost all of these diets have something useful to offer and it. Because when you forget agendas and different schools of thought, you can just learn the facts and then use this understanding to know what will actually work and how you can work this into a diet that. Understanding the science rather than conforming to one allegiance or another also allows you to be flexible and versatile ? The aim is that by the time you. While you will learn how to lose weight, we. By the end of this book, you. And with this book, you will be able to gain the most valuable kind of knowledge there is ? And a History of Diet. Let. This might sound like a somewhat dumb question but bear with me as the answer is probably a lot more complex than you would likely expect. And how have modern diets come about? How should we think about our food? Diet: The Beginning. We first started eating without giving it much thought. We ate whatever food was available at the time and we did this simply to stay alive. This was the way our primal ancestors ate and what. The assumption is that certain foods have always been good for us because they are healthy and nutritious. Those foods are only good for us because they. We evolved to thrive on what food was available to us at a given time. If we have evolved in different conditions, then different things would be healthy for us. In other words, there is nothing special or magic about . Once we had 2. 4- hour access to the foods we wanted, we had to exercise some restrain in order to avoid getting fat. The simplest understanding of diet that reigned for a long time was this: if you eat more, you are greedy and you get fatter! Thank you for taking the time to visit my website. My plan is the Easiest Way To Lose Weight Fast and it can help you reach your desired Weight Loss.If you eat less, then you stay slim! Likewise though, being fatter was actually considered a more . If you look at renaissance era paintings of women, they. Body image is very much a matter of perception and what. For one, we could now eat processed, mass- manufactured foods like cakes, chocolates and sausage roles. This created and issue because it meant we were now causing sudden spikes in our blood sugar and eating foods that didn. Thus we started to see the rise of more complex issues like hypothyroidism and diabetes . Today you can try and diet hard and have no luck shifting the pounds . Now we were eating chocolate bars and drinking beer with limitless resources, while also spending huge amounts of time sitting down at computers and not getting any exercise or even sunlight! Throw in a lack of nutrition and you start to see degenerative and avoidable diseases creep in. Add in high levels of stress and low energy that comes from that and the problems get worse. Thus more and more of the Western world has become overweight, stressed, lethargic and covered in bad skin and brittle hair and nails. People demanded some kind of answer or some kind of . Carbs. The first scapegoat for our problems came in the form of saturated fats. It makes sense to blame fats for obesity and heart problems . Specifically, saturated fat contains 9 calories per gram, whereas protein and carbs contain just 4 calories. So if you avoid saturated fat, you? This was the most popular advice regarding diet for many years and was what any doctor or nurse would recommend. If you look on the NHS website in England, it recommends eating low fat foods. And if you were to attend a diet class such as Weight Watches, then they too would advise that you follow their eating plans and buy . When confounding variables were removed, it was discovered that an increase in saturated fat was not responsible for the increased likelihood of heart problems. In fact, getting more saturated fat could actually improve . And while carbs spike the blood sugar and thereby increase the likehood of diabetes and insulin resistance, fats provide us with steady energy that is much healthier. Saturated fats also improve nutrient absorption, enhance brain function and increase testosterone. Oops! Meanwhile, some other groups went completely the opposite way and decided to rule out all carbohydrates and instead focus only on fats and proteins. Others focussed only on . For ages, it was believed that saturated fat . It was believed to cause heart disease and other problems and as such, the official advice was to avoid it. But then more studies came out and found that actually, saturated fats weren. This could help you to skip breakfast and maintain a low blood sugar for longer, while the butter would cause a slower release of caffeine for steady energy and focus throughout the day. The problem? Just because saturated fat isn! This is actually a much more calorific breakfast than most of us were eating already, while not offering much in the way of nutrition at all. Sure, saturated fat is quite good for you but butter doesn! And for this reason, eating just butter isn. And it makes a lot of people feel quite sick. In short, this is just a bad idea. But fans of Dave Asprey will defend it viciously. This just goes to show how one new study or one new piece of information can end up having a dangerously profound impact on the way large groups of people eat! Is a Calorie a Calorie? There have been many more studies, many more findings and many more approaches to understanding and . And that blood sugar issue is often right at the center of things, as are our hormones. Some people for instance recommend fasting for short periods of time to go into a ketogenic state and to improve energy metabolism. Other groups eat only after exercise, which is called . Then you have people who will talk about the . Basically, this tells us that some foods require more calories simply to digest . Many people will look to superfoods and try and cram their diets with things that will help to improve their mitochondrial function, or that will enhance their brain power and improve their immune systems. In other words, some people get pretty pseudo- scientific about it all and try lots of different strategies. And then at the other end of the spectrum you have the people who reject this idea and instead focus solely on calories. These are the people who use calorie counting as their sole method of losing weight. They simply calculate the number of calories they eat and then calculate the number of calories they burn. If they eat more calories than they burn, they believe that they. And if they burn more calories than they eat, their assumption is that they. Their argument is that this is an immutable truth and that there is no way around it. If you want guaranteed weight loss, you need to follow that rule. Meanwhile, slow carb dieters and paleo dieters argue that a) counting calories is laborious and impractical and b) that reducing calories doesn. Theoretically, counting calories allows you to lose weight while eating nothing but donuts. And if you do that, then you? The problem is that they. If you only think of food in terms of calories . In reality though, your food is not only the fuel . That is literally true. When you eat food, you break it down to use for energy but you also recycle it and use it to rebuild your muscle tissue and to heal wounds. It is used to create hormones and neurotransmitters and it is used to create digestive enzymes. This is why it. And this is why what you eat can affect your ability to lose weight in more indirect methods too. This is where the paleo diet comes in. The paleo diet is a diet that simply says we should go back to eating the way we would have when we were evolving in the wild. Remember how we evolved to thrive on the food that was available at the time? Remember I said that we are literally designed to benefit from those thoughts? From Monday January the 7th to January the 1. I lost over 4. 0 pounds within the first three months and I’m still going strong! The diet and program I describe below can typically produce 1. Note to women: Yes, you do lose weight differently than men. Your metabolisms are different and it’s important to keep this in mind. This post outlines solutions for women as well (our mom lost over 2. Here are my before and after pictures to checkout: The First Day and Week 2 weigh ins here: Initial Weight: 2. Pounds. Week 2 Weight: 2. Pounds. 15 pounds lighter in 2 weeks – needless to say I was pretty excited and this definitely helped me to keep going. I followed a customized fat loss program for 9. There is a female and a male version of this program. Click here if you are a women. If you are a man, click here. After the 9. 0 days this is where it took me: Initial Weight: 2. Pounds. Day 9. 0 Weight: 1. Pounds. Here is my before/after picture for the initial 9. I threw in a recent update from about a month ago – still going really strong like this. My brother, Devon had very similar results as well (although much less to lose). Even our mother was able to drop 2. Want more info on the program? If you are a women, click here. If you are a man, click here for your program. This has been life changing and actually a lot of fun! This post is meant to be a recap on the types of lifestyle changes we’ve made and and overview of what we did to lose this weight. We hope it can help as many people as possible. Although we did end up exercising a bit, most of the losses we noticed were from optimizing a meal plan and program that worked specifically for us. If you’re serious about losing some weight then you might want to check out the customized fat loss program (for men) Or its sister program called the Venus Factor (for women). Please take some time to review some of the post, but much of the info was taken from this program (Men: click here. Women: click here. The video on the page is about 2. The program is only about $4. I used to spend on pizza every weekend. Follow the link below to check it out. It’s crazy what dropping as little as 1. It was going through this process that sparked my renewed interest in the health and fitness community and snow balled into me being much more passionate about all this. If you’re looking to lose weight quickly, there are three things you need to optimize or focus on: Your diet – what you eat and drink. Your exercise – timing and duration of specific exercises. Supplementation – speeding up the process with the help of safe drugs. I really think that the best way to lose weight is by optimizing your diet. More specific it’s to manage your blood sugar levels and eat for your specific metabolism. Women, click here to see the program that’s specific for the female metabolism (this is how our mom lose her weight. Men, click here to check out the customized fat loss program for guys. I lost my weight by only optimizing my diet. I changed what I ate dramatically and literally melted the weight off. I remember waking up on the fourth day after starting this in complete amazement by the fact that my fingers felt skinny. I’m not sure if it was the amount of salt I ate or what, but my fingers and hands have felt fat for the last year – this alone was enough to keep me going. For the sake of this overview, I will not go into any detail on supplements (as I have yet to learn much about them), and will only briefly touch on exercising. Instead, I’ll focus on optimizing diet for rapid weight loss. So how did I lose this weight so quickly? I kept my blood sugar from spiking by following a fat loss program built for me. It was quite similar to the slow carb diet. The methods I used were from the advice I found from a variety of locations, surrounding foods and how diet alone can make for some amazing weight loss. You can get the program we used for this right here: women click here – and – men click here. Not going into details of the diet (you can read that yourself). These were the key changes I made that I know helped with the rapid weight loss. I ate a big, high- protein breakfast. I love my breakfasts. It’s crazy to think that I could lose 1. It’s great though because in the evening when I sometimes get cravings, I will just remind myself how awesome breakfast is going to be. I included a picture to the right of a typical breakfast that I will eat. It’s three fried eggs, 4- 6 pieces of bacon, and fried mushrooms, onions, and beans. Delicious. Lets be honest, there were mornings that I just didn’t have it in me to make this. For those mornings I would fall back to just 2- 3 hardboiled eggs, or a single hardboiled egg and a protein shake made with water + whey protein isolate. Since I work from home, I can typically take the time to make a big breakfast, but probably 1/6 days I would have to fall back to the quick breakfast. Remove most dairy products. This wasn’t a huge issue for me. I haven’t drank much milk since junior high, and although I do enjoy cheese on almost everything it was easy enough to give up. Luckily, I could still use butter to cook with, and if you are like the many people that love cream in their coffee – this is okay as well as long as it’s heavy cream and not milk. Cheese is a big part of my cheat days as I explain below. Water, Coffee, or Tea. This was one of the biggest challenges for me. That said it is crazy how fast you can lose weight quickly if you simply cut out drinking unnecessary calories. Admittedly, I’ve historically enjoyed a beer or two over dinner at home – and even more than one or two if out with some friends. Although I don’t think there’s anything wrong with a beer a night, or a glass of wine a night, I know the former is not great for losing weight. If all you have is two weeks to lose weight, you’re going to have to be very strict with this rule. Luckily you can still drink any water- based drink such as coffee and tea, so it’s not all bad. I usually have a huge glass of ice cold water plus one or two large cups of coffee in the morning to kick start my day. I often use cinnamon to flavour my coffee – it’s a great tip for those of you that really enjoyed adding milk. No white carbohydrates. In fact, anything that is white or can be white. So no pastas, no rice, no breads, no oatmeal, no potatoes, etc. However, I still ate a ton of carbohydrates. I just ate better high- fiber carbs such as black beans, kidney beans, and lentils. The latter I didn’t really enjoy, so most of my meals were made up of beans. The picture to the left is an example of what I would eat for supper. This night I had a spread of black beans, cooked frozen veggies, and sliced ham. I basically substituted the ham for any other meat – chicken, beef, or pork mostly – and alternated between black and kidney beans. Note – if you find your food getting bland, try using mustard and pepper. For lunch, I’ll often take 1/2- 1 can of tuna, 1- 2 cups of frozen veggies, and a big scoop of bean, cook in the microwave, add a couple squeezes of mustard and pepper and shake. Moderate 2. 0 minute weight resistance twice per week. When I was reading the Four Hour Body, it really got me interested in how the body works and how it deals with exercise, food, etc. This is one thing that I think really helped me – especially during my cheat days. I will do a light to moderate 2. Bicep curl x 1. 5Air squats x 5. Military shoulder press x 1. Wide arm pushups x 2. Against- the- wall tricep extensions. As many close- grip pull ups as possible. Calf raises x 3. 0The goal of the workout was to promote food storage to muscle instead of fat – this is especially important during your cheat days. During my cheat day I will look to do the air squats + tricep extensions even if I’m eating out. I didn’t go to the gym at all for this, instead I just took a couple old 2. If you don’t have a pull up bar don’t buy one, simply exchange the exercise for a back row or seated back fly exercise. I also don’t own a weight bench so no need to spend your money on that. What I’ve learned since losing even more weight is that these workouts are pretty important if you want to lose weight fast. They aren’t necessary but they certainly do help shed some extra pounds by keeping the fat off, especially on your cheat day. I gave myself one cheat day. I say one cheat day, because I wanted to illustrate the fact that this diet can be used for people wanting to know how to lose weight in 2 weeks. If you are only using this as a fast way to lose weight, then you’ll only want to indulge in one cheat day during your two- week period. However, I now give myself every Saturday as a cheat day. I believe that this cheat day is important for a number of reasons. Firstly, the science behind it suggests that if you go for too long on a limited- calorie diet (which this isn’t, however I noticed that it took me much, much less food to fill me up when I ate well, so you tend to naturally eat less on this diet) that your metabolism will shift to a lower gear in order to compromise for the lower intake of calories. By cheating one day and spiking the number of calories you consume, it will keep your metabolism from doing this – and allow you to maintain your high metabolic rate throughout the week. Personally, I find the cheat day important because it gives you something to look forward to. This diet is a huge change from most Westerners’ lifestyles. With the diet comes a lot of cravings, especially in the beginning. I would make a little note of anything that I was craving and made sure I went out and bought it Saturday morning. For example, this is what my first cheat day looked like: Breakfast – bacon and eggs with hash- browns, toast, a ton of ketchup, and a fruit smoothie. Snack – Full bag of All Dressed potato chips and a large bag of sugar candy (Cherry Blasters)Lunch – Entire box of extra cheesy Kraft Dinner. Snack – 2 large Caramilk chocolate bars. Supper (and evening snack) – 1/2 large poutine, a few garlic fingers and 7 slices of a 1.
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