Do you want to lose weight? Here’s part 2 of a 17-part series of blog posts. You can read all the posted tips on the How to Lose Weight-page.
The first and most important advice was to choose a low carb diet. Here’s the second:
2. Eat When Hungry
Don’t be hungry. The most common mistake when starting a low carb diet: Reducing carb intake while still being afraid of fat. The problem is that carbs and fat are the body’s two main energy sources. It needs at least one.
Low carb AND low fat = starvation
Avoiding both carbs and fat results in hunger, cravings and fatigue. Sooner or later people can’t stand it and give up. The solution is to eat more natural fat until you feel satisfied. For example:
- Butter
- Full-fat cream
- Olive oil
- Meat (including the fat)
- Fatty fish
- Bacon
- Eggs
- Coconut oil, etc.
Always eat enough, so that you feel satisfied, especially in the beginning of the weight-loss process. Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat burning machine. You’ll lose excess weight without hunger.
Do you still fear saturated fat? Don’t. The fear of saturated fat is based on obsolete theories that have been proven incorrect by modern science. Butter is fine food. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low carb diet and works great too.
Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on a LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat the number of times per day that works best for you.
Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding fat to your meals, to increase satiety). Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when you’re hungry.
90
http://en.wikipedia.org/wiki/Rabbit_starvation
Do you have any advice for people who want to lose those last five pounds of vanity weight?
Also i have GREAT difficulties lowering my carb intake from 80-100 grams to sub-50. Could there be some deficiency behind this?
From my reading, some people may do better on a slightly higher intake, especially those who are more heavily active. It's also possible that you are not sufficiently into ketosis such that your brain does not have enough glucose or ketones based on your diet.
It would seem like interval training may be a good option, either through sprinting or liftifng. John Briffa mentions this in his book.
There's no right answer. Find what works best for you.
Kashi.
What I gathered from Donald Layman, who was on Jimmy Moore's program, is that 90 g of protein spread throughout 3 meals is optimal to preserve lean mass. Otherwise you should eat fat and vegetables as you would otherwise.
Volek and Phinney concur with this, I believe, from their experiments when they gave people low calorie diets.
Thanks for the reply - the trouble is i'm actually not very active. I do strength training x3 a week but other than that i do nothing. If i want to stay in a higher carb-range i should probably add in sprinting to prevent increasing my cholesterol (LDL) no?
Sure. There may be some benefit from cooking them (better absorption of vitamin b7) but having them raw once a day is hardly a problem. Unless you worry about the very minor risk of salmonella infection.
1) Restrict calories through intermittent fasting 1-2x a week for 24 h.
2) Eat mostly real food to hunger and satiety, but avoid limiting your food choices or obsessing over your diet.
3) Drink water, tea or coffee, no sweet drinks.
4) Maintain your daily protein intake at 100-120g, but don't obsess about this, just have some protein with your main meals.
5) Sleep 9 hours a night(dark environment, actual sleep will be shorter), go to bed well before midnight ( max. 10 pm)
6) Strength train 1x a week using High Intensity Training protocol. (www.baye.com, http://www.bodybyscience.net)
7) Walk for about 5 hours a week in total, no matter how you divide this.
That's it.
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