Science Based Weight Loss

Science Based Weight Loss

            These past few summer months I have been asked several times for advice about diets for weight loss. I first thing I would like to clear up is that if you are looking for a “diet” to lose weight you might not get all the results you are expecting. Why do I say this? Many people search for the quick way to lose weight but once they reach a certain goal they stop and they start to gain the weight all over again. You have to find a nutrition program that will work around your lifestyle and that can be maintained long-term. Aside from losing weight and looking good, you want to feel good and healthy. I have read and done some research and here are a few tips I found that will help you lose some weight fast and in a healthy manner.

Cut Back on Sugars and Starches

            The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you did not know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way; both body fat and water weight. So, removing sugars and starches from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Eat Protein, Fats, and Vegetables

            Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

  • Meat - Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
  • Eggs - Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day. High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day just by adding protein to your diet. When it comes to losing weight, protein is the king of nutrients.

Low-Carb Vegetables:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale

Do not be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Do not be afraid of eating fat either, trying to do both low-carb and low-fat at the same time is a recipe for failure. It will make you feel horrible and abandon the plan. The best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly. There is no reason to fear these natural fats, new studies show that saturated fat does not raise your heart disease risk at all.

Lift Weights 3 Times Per Week

            You do not need to exercise to lose weight on this plan, but it is recommended. The best option is to go to the gym at least 3-4 times a week. Do a warm up, lift weights, then stretch. If you're new to the gym, ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

            Hope these tips help you all out and I would like to hear your results if you decide to try it out. I will personally start to do it; you can follow me on Instagram, Facebook, and YouTube under Ismael El Bebo. Always remember to talk to your dietitian or doctor before starting a new fitness or nutrition program.