Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
Combine Foods Correctly
I don’t know about you, but I’m sick to death of the entire no-carb, low-carb, no-fat, high-fat conversation.
Balance – that’s all we need.
Our bodies are built for balance.
From now on, you’re going to include a bit of protein, fat, and carbs in every meal and snack (except the evening snack, which will focus on protein).
As we talked about in our discussion of Power Nutrient foods, each individual nutrient performs a critical service to our hormone production.
Take any one nutrient away and you start to slow down your metabolism.
We need fat.
They’re called “essential” fatty acids for a reason.
We have to get these fats from our diet to avoid malnourishment.
Animal and vegetable fats provide valuable, concentrated energy.
They also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances.
Fats slow the absorption of nutrients so you can go longer without feeling hungry, and they aid in sugar and insulin metabolism, which helps you lose weight.
Without fat, carbohydrates would take our blood sugar (and insulin) for a nonstop roller coaster ride.
They act as carriers for the important fat-soluble vitamins A, D, E, and K, and all the carotenoids.
Heart-healthy omega-3s help keep our triglycerides in check and may improve insulin resistance, and some fats – like CLAs – actually help us burn stored fat from our bodies.
People who tend toward insulin resistance need about 30% fat in their diet to help them lose weight.
Some studies have shown when they try to lose weight by following low-fat diets, they either fail initially or can’t keep the weight off long-term.
Some researchers even argue saturated fat, long maligned as the prime factor in the development of heart disease and obesity, is actually innocent, and may be beneficial to weight loss.
Okay, got it. Fat is good. Check.
We need protein.
I’m pretty sure I won’t have to fight with you on this one.
You need protein to maintain and build muscle.
Just the act of eating protein can help your body burn up to 35% more calories in digestion.
Protein stimulates the production of the satiety hormone CCK and dampens levels of ghrelin.
When carbohydrates are eaten without protein, insulin levels go through the roof.
Critics have traditionally said higher-protein diets are unsustainable and people will automatically rebound to carb craving.
But research has not borne this out – in fact, quite the opposite.
Many studies on higher-protein diets have now found people who follow them are better able to sustain their weight loss for longer periods of time.
They have better body compositions; they lower their cholesterol, triglyceride, blood sugar, and insulin levels; and they increase their metabolisms more than when they began.
The longer you follow a diet with 30% protein, the more the postmeal fat-burning effects work for you.
Researchers found someone who regularly eats a 30% protein lunch may burn 10 more extra calories per minute than the person who routinely eats less than 20% protein.
(This effect lasts for more than 3 hours after you eat – just in time for your next meal!)
Even concerns about the increased heart attack risk of higher-protein diets have begun to fall apart.
One Swedish study found 66% of the control subjects who ate “normal” diets suffered a stroke or heart attack during the 4-year study, versus only 8% of test subjects on the higher-protein diet.
I think I like those higher-protein odds a bit better.
Protein is good. Check.
We need carbs.
All that being said, we humans simply can’t function without carbs.
Carbs give us energy; without them, we couldn’t think, walk, dance, drive, or do anything.
We need them to live.
One study found women who severely restricted their carbs for 3 days belly-flopped into a vat of carbs by the 4th day, eating 44% more calories from carbohydrate foods than they had initially.
Carbs give our food texture and crunch, variety and color.
They make us happy, literally, by feeding our neurotransmitters.
And people who eat 3 servings of whole grains a day are 30% less likely to develop type 2 diabetes.
Carbs are also the vehicles for so many of nature’s disease fighters.
Phytochemicals come only from plants – you can’t get vitamin C from a bunless burger.
Without carbs, we’d be sitting ducks for cancer, heart disease, metabolic syndrome, chronic inflammation, and digestive problems.
And as much as we’ve abused the vegetables in this country for years and years, pouring our toxic chemicals all over them, they may yet help to save us from ourselves.
Eating fiber, a carbohydrate coming only from plant sources, is one of the few ways we can help our bodies flush out the built-up toxins in our tissues.
Remember, the key here is GOOD CARBS!
Vegetables, fruits, whole grains.
You’ve been paying attention, right?
If so, I shouldn’t have to reiterate this point, but I did . . . just in case.
So yes, we needs carbs. Carbs are good. Check.
Hormone Homework: A 40% carbs, 30% protein, 30% fat balance is a safe solution. Now, you can play with this ratio a little bit. Some people will find they do better with a little more carbohydrate, and some people do better with a little less. The final precise ratio for you has to do with the rate at which your body breaks down your food into energy. Fine-tuning your macronutrients can help give you more energy and keep you feeling fuller longer. The bottom line: You must have fat, protein, and carbs in each meal. Period.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657