Do you think, getting back to your original healthy and fitter self is that difficult? let me tell you very bluntly…. its simple. It’s damn simple if you try to understand the science and not be driven by the bro science.
The Most Damaging Food Lies, we have ever been told:
- Fat makes you fat and causes heart disease
- To lose weight you need to eat less and exercise more
- All calories are the same
- Weight loss is about math—calories in/calories out
- If you eat more than you burn you will gain weight
- If you eat less than you burn you will lose weight
You’ve heard it Before:
To lose weight, simply eat less and exercise more. Right? In theory, that makes sense. Actually, it’s not just in theory—science has proven that burning more calories than you consume will result in weight loss. But the trouble is that this only has short-term results. For long-term weight loss, it simply doesn’t work. Eating less and exercising more does not work in reality. Blaming excess weight on people simply not changing their eating habits goes back thousands of years. It is high time we stopped viewing weight as something separate from other biological functions—like hormones and hunger—and the effects of what foods we eat, not just how much of them.
How would you feel, if I said DON’T COUNT CALORIES, EAT AS MUCH AS YOU WANT. By doing this, you won’t gain weight, but rather lose those excess piled-up body fat and you will achieve your best health, in terms of improving some of your critical health markers.
Low Carb in a Nutshell
A low-carb diet is not a diet per se. It’s more to do with lifestyle. Eating way of lifestyle. It means that you will try to consume your daily BMR calorie by eating fewer selected High fiver: low GI carbohydrates, a higher proportion of fat, and a moderate amount of protein based on your health goal and condition. For decades, we’ve been told that fat is detrimental to our health. Meanwhile, low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has been a major mistake that coincided with the start of the obesity, diabetes, and enhanced (LDL) cholesterol epidemic. Enough scientific studies today show that there’s no reason to fear natural fats. Fat is your friend. On a low-carb diet, you instead minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied and still lose weight.
The Basics
Eat: Meat, fish, chicken, eggs, tons of green vegetables growing above ground, and natural fats from clarified butter (ghee), butter, cheese, cream, coconut oil, olive oil, nuts, avocado, low-GI fruits, and berries Strictly Avoid: Sugar and starchy foods (refined flour products like white bread, pasta, burgers, white rice, etc.) Eat when you’re hungry until you’re satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about packaged and processed low-fat products.
For more understanding of the basics of lipo-genesis, watch: Why we get fat?
The reason is that our weight is not decided by the calories alone; rather, it is decided mostly by the source of those calories, which are regulated by certain hormones. Cutting down on all sources of easy sugar (glucose, fructose, sucrose, etc.) by eating fewer complex carbohydrates lowers blood glucose and lowers the fat-creating, storing, and protecting hormone "INSULIN." This makes it way easier for our body to access and burn the excess body fat without hunger or calorie counting.
Benefits of LCHF's Way of Eating Lifestyle
1. Weight Loss ( Abdominal FAT precisely)
By LCHF's way of eating, essentially your body uses fat as an energy source, so there are obvious weight loss benefits. Your insulin (the fat-storing hormone) levels drop greatly, which turns your body into a fat-burning machine. Scientifically, this way of eating shows a great fat loss result compared to low-fat and high-carb diets, even in the long term. In LCHF, it is recommended to cook your daily meal only with ghee, butter, or coconut oil (MCT oil).
2. Control Blood Sugar
The LCHF way of eating lowers blood sugar levels due to the type of foods you eat. Studies show that a low-carb diet in the presence of higher dietary fat is the most effective way to manage and prevent diabetes compared to low-calorie diets. If you’re pre-diabetic or have Type II diabetes, you should seriously consider an LCHF way of eating to reverse your diabetes. People across the world and in India are successfully not only controlling their blood sugar but are also reversing their age-old type 2 diabetes with a low-carb diet and an LCHF lifestyle.
3. Mental Focus
People with this way of eating are achieving increased mental performance. When the body starts utilizing fat as its primary energy source, it produces ketone bodies. Ketone is a great source of fuel for the brain. When you lower your carbohydrate intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration. Studies show that an increased intake of fatty acids can have impactful benefits for our brain’s function.
4. Increased Energy, Satiety and Normalized Hunger
With this way of eating and by giving your body a better and more reliable energy source, you feel more energized during the day. Fats are shown to be the most effective molecules to burn as fuel. On top of that, fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer, which helps curb emotional hunger.
5. Cholesterol and Blood Pressure
A low-carb diet improves triglyceride and cholesterol levels, which are most associated with arterial buildup. More specifically, low-carb, high-fat diets show a dramatic increase in HDL and a decrease in LDL particle concentration compared to low-fat diets. Many studies on low-carb diets show better improvement in blood pressure over other diets, as you end up losing those excess body fats in real quick time. Some blood pressure issues are associated with excess weight, which is a bonus since a low-carb diet tends to lead to faster weight loss.
6. Insulin Resistance
Insulin resistance leads to type 2 diabetes if left unmanaged. An abundant amount of research shows that a low-carb diet can help people lower their insulin levels to healthy ranges. In the last 3 years, to all the people I have helped in their transformation and weight (fat) loss, 70% of them generally have insulin resistance issues, and they have gotten over the same once they lose a significant amount of fat in no time. Even if you’re athletic, you can benefit from insulin optimization through the LCHF way of eating by eating foods high in omega-3 fatty acids.
7. Recover from Lifestyle Ailments Naturally
A low-to-extremely-low-carb ketogenic diet has been used since the early 1900s to treat some serious lifestyle disorders like diabetes, metabolic syndromes, fatty liver, improving conditions, and at times reversing conditions like Alzheimer, autism, epilepsy, multiple sclerosis, Parkinson's, etc., and improving mental conditions. It is still one of the most widely used therapies for children who have uncontrolled epilepsy.
Being fat and unhealthy is not a good feeling. Do you still feel it’s your hormones, your genes, and your body type to blame for your overweight body? Love to eat? Nothing bad in that. But what are you eating? Have you ever analyzed? To become a better version of yourself, the little things that are required are to become strong, determined, and to stay focused and committed. Trust me, nobody can help you if you can’t help yourself.
Just start loving yourself and bringing about the change you want to see in yourself. Start with baby steps, but at least get started. I have done it myself; people are doing it, so you can too. You just need to be determined. Get started. Talk to me if you want. I will show you how easy it is to stay focused, eat plenty, and achieve your fat loss goal without starvation.
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