Losing Weight Fast is More Than Just Calories, Carbs, and Protein

Blood Sugar, Insulin Sensitivity, and Triglycerides are three very complicated pieces of the overall health puzzle when losing weight fast. Within these three body processes you will find huge variations between one person and the next. This is part of what makes the process of losing weight so complicated.

Some of us are more catabolic and some of us are more anabolic. This makes a huge difference as to whether are food feeds muscle growth or is stored as body fat.

Some of us have high testosterone, some of us have high estrogen. Some of us are highly sensitive to insulin. Some of us don’t produce enough T4, a thyroid hormone that is important for metabolism. Some of us have low serotonin and always feel hungry and sad.

And there are many other things that we haven’t been able to cover here.

Some of this is genetically determined and it’s always going to be easier for some people’s attempts at losing weight fast than others. But that said, there are ways you can maximize your genetic potential and manage your own metabolism to give yourself a bit of a helping hand.

And this is where it makes a lot of sense to start thinking outside the limiting concept of ‘calories in/calories out’. If your daily caloric burn is lower than normal due to a very slow metabolism, then you will find yourself very hungry and struggling hard to try and get your calorie intake low enough for losing weight fast.

It would be more beneficial to try and fix that metabolism as much as possible so that you will start to respond better to the food going into your system.

The first way to do this? Visit your doctor. If you have tried and failed to lose weight consistently, then it is possible that you may have a condition like pre-diabetes or hypothyroidism. This is particularly true if you notice other symptoms such as tiredness, acne, mood swings etc. Likewise, you should consider the role that a contraceptive pill might be having. This can increase levels of estrogen which in turn can enhance fat storage. In this case, you may notice that you started gaining weight shortly after you went on the pill and in that case, coming off it could help you to more easily manage your calories.

Otherwise, there are also a few things you can do to adjust your metabolism.

Your first option is to try and control your blood sugar levels and to increase your insulin sensitivity. This is one of the first changes you need to consider when you are working on losing weight fast.

Managing Blood Sugar

The problem with high carbohydrate, low fat diets is that they massive spike our blood sugar levels on regular occurrences. And actually, this is also a broader problem with American diets in general which contain a lot of simple carbs in the form of processed snacks.

Carbohydrates are foods that include:

• Bread


• Chips


• Fruits


• Vegetables


• Chocolate


• Cake


• Soda drinks


• Pasta


• Rice

These are the closest foods to pure sugar and as such, they provide a very immediate energy source for the human body. At the same time though, this means that they digest very quickly and release the sugar rapidly into the blood via digestion. This sudden spike then causes a surge in energy, followed by a trough once the insulin has been released and once the sugar has been used or stored as fat. The spike also means that energy is more likely to be stored as fat as the body has a sudden surplus of energy and nothing to do with it!

If you have a diet that consists of lots of bread, crisps and chocolates – and especially if you eat ‘low fat’ versions of those foods – then your blood sugar level will constantly be alternating between high and low. You’ll have a sudden surge of energy, followed by a crash with lethargy and hunger pangs and the urge to snack. What’s more, is that you’ll be consistently taxing your body and over time you can ruin your sensitivity to insulin so that your body responds less efficiently to an increase in sugar and you aren’t able to properly utilize that energy.

If you already have a genetic predisposition and you follow this with a very bad diet high in carbs, then you can eventually even cause type 2 diabetes. Even if you never get to this point, you’ll find you store more fat, feel less energetic and feel hungrier a lot of the time.

Eat More Fat and Protein

Fats and proteins meanwhile take much longer to digest and they release their energy more slowly throughout the day. This provides your body with a steady stream of glucose which it can use as it goes about daily tasks and activities. You don’t get the sudden spike but you also don’t get the sudden trough. And because your body has to make use of consistent, low levels of glucose, your insulin sensitivity stays very good and you become more efficient at using the energy in your system.

Meanwhile, fats also help your body to produce a lot of other necessary hormones such as testosterone – which enhances fat loss and muscle gain when you’re in an anabolic state.

The answer here though is not to suddenly stop eating carbohydrates altogether.

All Carbs Are Not Created Equal

Carbohydrates might spike the blood sugar but they are still important for a range of other things and for providing energy. In fact, if you completely cut your carbohydrate intake then this can be enough to immediately lower your testosterone production leading to weight gain, low energy, low mood and even poor libido.

Fortunately, not all carbohydrates are made equal and some carbohydrates spike the blood more than others. In particular, you need to look at the GI rating. The ‘Glycemic Index’ essentially tells you how much sugar hits the blood stream, with 100 being the score you would give to pure glucose. The lower the GI of a select carbohydrate, the more ‘complex’ it is and the more slowly it will release it energy.

Brown, whole-grain, whole-wheat bread for example is lower GI and so are sweet potatoes. Likewise, so too are oats. If you start your day with a big bowl of oats, it should release slowly into your system and provide you with all of the energy you need to get through the day without snacking.

Generally, any carbohydrates with lots of fiber will be slowly to digest while ‘white’, ‘soft’ or ‘sweet’ carbohydrates are more likely to spike your blood sugar.

Some simple carbs are still good for you. Fruits for example pack in so much nutrition that they’re worth the slight spike in blood sugar for most people. Just try to limit the amount of sugar rushes you are giving yourself throughout the day and judge on a case-by-case basis.

But what you can definitely leave out? That would be the processed sweets and snacks. Crisps, chocolate bars, Coca-Cola. All of these increase your calorie total, they spike your blood sugar and they don’t offer any nutrition in return! This is something that the Paleo diet has gotten right and there is absolutely no merit to this kind of food other than the fact that it is tasty and you might enjoy it as an occasional treat (because no one can be 100% well-behaved all of the time!).

Eat in a slightly more organic, slightly more Paleo manner and you will find you automatically end up on more of a slow carbohydrate diet. You’ll be eating more cruciferous vegetables, more nuts and seeds, more meats, more fish… and as a result your body will be provided with lots of energy that it can slowly process.

Justin Arndt is the author of the upcoming book, Lose Weight Fast: Weight Loss Secrets of Professional Athletes, as well as the article The Health Benefits of Pokemon Go. Justin is the Senior Fitness Editor at loseweight.io.

Losing Weight Fast is More Than Just Calories, Carbs, and Protein

Scientists: keep away from fats, not carbs, if you want to get rid of excess weight

Writing in the Cell Metabolism journal, scientists said that cutting excess fat resulted in far more entire body fat loss than cutting carbohydrates when measured by metabolic stability.

Nineteen adults with obesity were put on the two a diet program that avoided carbohydrates and a diet program that avoided fats for six days each. The researchers located that the two diets led to entire body excess fat reduction, although men and women lost more on the diet program that diminished fat consumption.

Lower out fatty meals to lose fat  Photo: Alamy

Following six days on each diet, the final results showed that these on the diet regime that lowered carbohydrates had lost an common of 245g of physique excess fat, while these on the reduced fat consumption diet program had misplaced 463g.

Lead researcher Dr Kevin Hall, from the US Nationwide Institute of Diabetes and Digestive and Kidney Ailment, stated there was no metabolic explanation for individuals to opt for a lower-carb diet plan: “With carb reduction you do get rid of entire body fat, but not as significantly as when you reduce out the unwanted fat.”

However, Dr Hall concluded that people should nonetheless attempt to stick to the diet regime they come to feel most comfortable with, as some people could get rid of a lot more bodyweight by lowering their carbohydrate intake. He told BBC Information: “If it is simpler to stick to 1 diet regime than one more, and to ideally do it permanently, then you ought to decide on that diet.

“But if a low-body fat diet regime is far better for you, then you are not going to be at a metabolic disadvantage.”

Professor Susan Jebb, from the University of Oxford, extra: “The investigators rightly conclude that the very best diet program for fat loss is the diet program you can stick to.

“All diets ‘work’ if you stick to an eating prepare that cuts calories, whether from excess fat or carbohydrate, but sticking to a diet regime is easier explained than done, specially provided the prolonged time it will take to shed fat.”

Scientists: keep away from fats, not carbs, if you want to get rid of excess weight

Scientists: steer clear of fats, not carbs, if you want to shed bodyweight

Creating in the Cell Metabolism journal, scientists mentioned that cutting body fat resulted in a lot more entire body excess fat loss than cutting carbohydrates when measured by metabolic stability.

Nineteen adults with obesity have been put on the two a diet that prevented carbohydrates and a diet program that prevented fats for 6 days each. The researchers identified that both diet plans led to body unwanted fat loss, even though folks misplaced a lot more on the diet that reduced body fat intake.

Minimize out fatty foods to get rid of weight  Photograph: Alamy

Soon after six days on every single diet plan, the benefits showed that people on the diet regime that lowered carbohydrates had misplaced an average of 245g of body unwanted fat, even though people on the decreased fat intake diet program had lost 463g.

Lead researcher Dr Kevin Hall, from the US National Institute of Diabetes and Digestive and Kidney Condition, stated there was no metabolic cause for men and women to opt for a minimal-carb diet: “With carb reduction you do shed entire body body fat, but not as much as when you lower out the excess fat.”

Even so, Dr Hall concluded that folks ought to nevertheless try to stick to the diet program they really feel most relaxed with, as some individuals may possibly drop much more bodyweight by decreasing their carbohydrate consumption. He informed BBC News: “If it is less complicated to stick to one diet program than an additional, and to ideally do it completely, then you should decide on that diet program.

“But if a low-unwanted fat diet is better for you, then you are not going to be at a metabolic disadvantage.”

Professor Susan Jebb, from the University of Oxford, additional: “The investigators rightly conclude that the very best diet regime for weight reduction is the diet regime you can stick to.

“All diets ‘work’ if you stick to an eating strategy that cuts calories, no matter whether from fat or carbohydrate, but sticking to a diet plan is easier said than carried out, specifically provided the prolonged time it takes to shed bodyweight.”

Scientists: steer clear of fats, not carbs, if you want to shed bodyweight

Scientists Say The Unique Paleo Diet program Had A Massive Dose Of Carbs

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It&rsquos weirdly ironic that the paleo diet is one particular of the great dietary fads of the minute, embraced most notably by Jeb Bush. Simply because fads come and go, but the real Paleolithic time period&nbspstarted about 3 million many years in the past and ended about ten,000 many years in the past. And a great deal occurred in that [...]

Scientists Say The Unique Paleo Diet program Had A Massive Dose Of Carbs