8/27/2017 0 Comments Extreme Weight Loss In 24 HoursSustainable Weight Loss On A Paleo Diet. Ancient bodies, modern world. Extreme Transformation: Lifelong Weight Loss in 21 Days . Chris and Heidi Powell.The human genome didn’t undergo any drastic fat- storing mutations around 1. But the obesity rate has skyrocketed in the past 2. The problem isn’t our bodies – physiologically, we’re the same as we always were. The problem is the disjunction between the world we evolved to thrive in and the world we actually have to deal with. ![]() Evolving in a premodern food environment forced our bodies to adapt to an inconsistent food supply. We’re very good at storing fat, because for most of human history, our next meal was a lot further away than a trip to the Quickie Mart. Fat storage allowed us to stock up on food when it was available, and use those reserves during periods of scarcity. A biologically hardwired taste for fat and sweetness directed us to calorie- dense foods when they were available, maximizing our energy intake to prepare for lean times ahead. Back in the day, these adaptations ensured the survival of the species – without them, we wouldn’t be here at all. Unfortunately for us, our food environment has changed faster than our bodies can keep up. We’re adapted for food scarcity, but confronted with overabundance and the constant struggle to limit our consumption. At the same time, these foods lack in nutrition what they provide in calories, so we gain weight even though we’re also malnourished! Talk about a double whammy! Paleo helps many people lose weight because it re- creates the food environment that we evolved for. Some people accomplish this effortlessly. They cut out the “heart healthy whole grains” and the weight seems to melt off faster than they can buy new jeans. But others struggle with their weight even after the switch – and some people initially see great success but then plateau. Putting so much effort into a healthy diet and regular exercise only to see no results can be incredibly discouraging. But whether you’re just starting and frustrated at your lack of progress, or stuck in a plateau after a few months of success, there are many ways to optimize a Paleo diet for healthy, sustainable weight loss. In this article, you’ll get a look at how weight loss works, why it’s hard, and what you can do about it. You are not a bomb calorimeter. To lose weight with a minimum of pain and suffering, it helps to know exactly how weight gain (and loss) works in the first place. There’s a camp fond of (very vociferously) claiming that weight loss is a simple math equation: calories in vs. Just eat less, and move more, and you’ll be all set: if it doesn’t work, you’re just not cutting calories hard enough. ![]() It’s technically true that calories determine weight gain or loss. But in the real world, the way to achieve sustainable, long- term weight loss is not to start cutting or counting calories. First of all, this theory doesn’t distinguish between calories that are nourishing and calories that are harmful. Yes, you’ll lose weight on 1,2. Doritos every day, but you’ll also develop severe digestive problems and micronutrient deficiencies that do much more damage to your health than the weight loss repairs. More importantly, “calories in/calories out” doesn’t account for nutrient partitioning. If two people each eat a bagel, and one of them burns the calories to keep her body temperature up while the other stores them as fat, then technically they’ve both proven the laws of “calories in, calories out,” but with very different results! Nutrient Partitioning and Weight. Nutrient partitioning is really where the money is for weight loss. It’s not just about cutting calories down as low as you can bear; it’s about making sure those calories get to the right places. And this leads to the problem of the body fat set point. ![]() Everyone’s body has a natural set point for body fat that it “wants” to maintain within a few pounds. If you can stick with calorie restriction long enough to go too far below this set point, your body fights back, using a combination of calorie math and nutrient partitioning. It decreases energy expenditure on everything non- essential (especially fertility: this is why so many women lose their periods if they become dangerously underweight), and makes you starving hungry all the time in a last- ditch effort to get more food. Any extra energy is immediately stored as fat, rather than burned for energy, because as far as the body is concerned, you’re in the middle of a life- threatening famine. It works the same way in reverse, too: gain too much weight, and your body starts burning more and feeling less hungry. But this begs the question: if all these set point mechanisms are so effective, how does anyone ever get fat in the first place? That’s the million- dollar question, and it’s probably the result of several different causes, not just one. Here are some potential answers: Because body fat isn’t your only set point. You have a body fat “set point.” But Paul Jaminet also hypothesizes that your body has an even more important set point for maintaining the health of your lean tissue. If your body isn’t getting the micronutrients it needs, it will try to get more nutrients using the same mechanisms that it uses when you fall too far below your body fat set point: increasing your appetite and extracting more energy from your food. If you’re eating nutrient- poor processed foods all the time, you’ll just stay hungry, because your body is desperately looking for nutrients by driving you to eat more food. Because something overwhelmed the upper limit of the set point. This is called the Food Reward Hypothesis. ![]() Basically it goes like this: the foods available in the modern world are more intensely stimulating than anything our brains evolved to deal with. Most people innately find certain tastes and textures (sweetness, saltiness, crunchiness. Highly processed foods overwhelm our brains with a level of food reward that they simply can’t handle, creating a kind of food addiction and throwing our natural taste for healthy foods completely out of balance. ![]() ![]() This overwhelms your body’s natural message of “OK, I’ve had enough now,” so you keep eating even though you’re no longer physiologically in need of energy. Because hormonal dysregulation is wreaking havoc with your nutrient partitioning. Remember from above that “nutrient partitioning” means whether a given calorie gets stored for later or burned for fuel. If you store a calorie, then theoretically, it’s available for fuel the next time you need it – like, say, in a few hours when you’ve digested your meal but still need a steady supply of energy from somewhere. Unless you have a precisely monitored IV drip of nutrients attached to your body at all times, you switch back and forth during the day from running off the food you just ate to running off your stored fat reserves. ![]() ![]() That’s called metabolic flexibility. But now enter a new player: insulin. Insulin is a hormone produced in the pancreas. It’s a storage hormone: it stores energy for you to use later (either as glycogen in your muscles, or just in your fat cells). Insulin is produced in response to eating either protein or carbohydrates (not just carbs!), and in healthy people it spikes right after a meal to deal with all the energy you just ate and then settles down again to let you run off your stored energy reserves until your next meal. Sometimes, though, insulin stays elevated all the time. Some people struggle to lose weight even when on a Paleo diet. Learn the likely reasons for this and the tricks to get back into a fat burning mode. Weight Loss Detox Drink *Get more RECIPES from Raining Hot Coupons here* This weight loss detox drink makes you feel better and is very refreshing. 2 HOLLYWOOD DIET. Jamie and Larry, creators of the Hollywood Diet, have long claimed their products and regimens will help you miraculously lose weight while you’re. Texas woman becomes weight loss sensation after ditching diets, losing 160 pounds with healthy food choices 8/20/2015 6:34:55 PM - Forget fad diets. This prevents you from running off your stored energy reserves, because you’re constantly in “storage mode” and never switch over to burning those stored calories. In this situation, you’re eating enough calories, but they’re not available for energy, so your body is starving (and you still feel hungry) even though you’re gaining fat. It’s the worst of both worlds. Why would insulin be elevated all the time? The standard low- carb line is to blame “too many carbs,” but this is way too simple: Protein raises insulin just as much as carbs: if bagels are guilty, so is chicken breast! Not everyone who eats a high- carb diet has chronically elevated insulin. All kinds of other things affect insulin levels. Just to name a few: sleep deprivation, chronic stress, exposure to environmental toxins, menopause, genetic factors, vitamin deficiencies, and the composition of your gut flora. ![]() Insiders close to Clinton. Expert Reviewed. Four Methods: Exercising to Lose Weight Making an Eating Plan Doing Weight Loss Treatments Other Proven Diets Community Q&A. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. What Are Crash Diets? We’re talking very restrictive, short term diets with a rigid set of rules which focus on a few foods and promise fast weight loss for little. It’s true that eating more carbs than your body can handle is one factor affecting insulin levels, but it’s far from the only problem! There’s no one demon nutrient to blame for insulin trouble, and the causes probably vary from person to person. Regardless of how it starts, though, chronically high insulin can overwhelm the body’s “set point” and cause weight gain. Problems with insulin also affect another hormone called leptin, which regulates appetite and metabolism. The ultimate result is that your body is now “defending” a higher weight, making it very difficult to get (or stay) lean. If you want to lose weight like this, you’ll have to eat an astonishingly tiny amount of food, and you’ll constantly be hungry and cranky – realistically, it’s almost impossible. Beyond Calories: the Paleo Prescription for Weight Loss. All of these problems – nutrient insufficiency, food reward, and nutrient partitioning – explain why the advice to “just eat less and move more” doesn’t really work. Eating less can actually make a nutrient deficiency worse, not better. And it certainly doesn’t address the problem of hyperpalatable foods or hormonal dysregulation at all! This is crucial. Weight loss is not about willpower. Diets based on willpower fail. You cannot lose weight by fighting your body. You might win the battle, but your body will always win the war. You can only lose weight by removing the need to fight your body. That’s why the Paleo approach to weight loss is different. Instead of just trying to starve your body into submission, the goal is to fix the underlying problems. It’s about working with your body, not working against it. Here’s how it works: Eat Nutrient- Dense Foods. Part One - Weight Loss“When a person has nothing to eat, fasting is the smartest thing he could do.” – Herman Hesse, Siddhartha. I like that quote. It’s making (non- caloric) lemonade out of lemons, and for all the transcendental insights contained in Hesse’s book, this line strikes me as a really cool, no- nonsense way to make the best out of a bad situation. No doubt about that. But how useful is it, really, to today’s readers? Very few of us ever have “nothing to eat.” On the contrary, food is ever at our beck and call, with very little effort required to obtain it. Actually, that’s not completely true. Processed junk and fast food is readily available, while the good stuff – fresh meat and veggies, actual, you know, food – requires prep work, cooking, time, and the doing of dishes. But the main point stands: we rarely go without. That doesn’t mean the quote is useless. In fact, with a few slight modifications, it becomes extremely effective weight loss advice. Check out my version: “When a person has had too much to eat, fasting is the smartest thing he could do.” – Mark Sisson, Mark’s Daily Apple. If that sounds harsh or even unrealistic, consider the story of the Scotsman. Back in 1. 96. 5, an obese Scotsman of 2. Department of Medicine in Dundee, Scotland, with a problem. He needed to lose weight. A (1/8 of a) ton of it. The doctors suggested maybe not eating for a few days could help. It was just an offhand recommendation, but our Scotsman (known only as “AB”) really took to it. He stayed at the hospital for several days, taking only water and vitamin pills while undergoing observation to ensure nothing went wrong. When his time was up, he continued the fast back at home, returning to the hospital only for regular monitoring. After a week, he was down five pounds and feeling good. His vitals checked out, blood pressure was normal, and though he had lower blood sugar than most men, he didn’t seem particularly impaired by it. The experiment continued. All told, he lost 2. Over the five following years of observation, AB regained just sixteen pounds, putting him in excellent, but underpopulated territory (at least 8. Other doctors paid attention. Maybe it was the fact that it was the 6. Vietnam, Ken Kesey and his Merry Pranksters blazing across the U. S. Study after study shows that whatever you want to call the protocol – intermittent fasting, fasting, alternate day fasting, or alternate day caloric restriction – it works very well for weight loss. A few recent ones: So, yes: it works. But does fasting work solely through caloric restriction, or is it doing something special? That’s the real question. There’s no question that fasting causes weight loss through caloric restriction. Obviously, when you don’t eat anything, your body turns to its own stored energy reserves, reserves that take up physical space and have mass. Depletion of those energy stores reduces mass and thus weight. Total and absolute caloric restriction. That’s elementary stuff and the studies from the 1. To dig a bit deeper, let’s look at how weight loss occurs during a fast. I’ll stick to research involving humans only (sorry, rodent personal trainers). Secretion of growth hormone, one of the premier fat burning hormones, increases during a fast. In a five- day fasting protocol, men experienced increased GH secretion on day one and day five (the only two days where GH was measured). A later study showed that during two- day fasting sessions, growth hormone secretions increased in both frequency and intensity in men. They experienced more frequent GH bursts and each burst secreted a higher mass of GH. A more recent study found that 2. GH by 1. 30. 0% in women and almost 2. Fasting decreases fasting insulin levels. The presence of insulin inhibits lipolysis, the release of stored triglycerides (body fat). Without lipolysis actually releasing stored body fat, it’s rather difficult to, well, burn that body fat for energy. During a fast, fasting insulin decreases and lipolysis increases. This insulin- blunting aspect of fasting quite literally allows the fast to be successful, because without the ability to access stored body fat for energy, making it through a period of zero caloric intake will be nigh impossible. Fasting improves insulin sensitivity. Fasting increases the catecholamines, both adrenaline (epinephrine) and noradrenaline (norepinephrine). Both catecholamines increase resting energy expenditure during a fast, and guess where your fasting body finds the energy to expend? From body fat. Catecholamines activate hormone sensitive lipase present in adipose tissue, spurring the release of said fat. This makes intuitive sense, doesn’t it? If you’re hungry in the wild, you need to hunt (or gather, or fish, or somehow procure food) and you need energy to do it. The catecholamines help provide some of that energy while burning fat in the process. Hmm, notice anything? All those mechanisms dealt with fat burning specifically. While there may be some weirdo out there who’s interested in reducing bone mineral density and muscle mass while maintaining fat tissue, I would wager that what most people mean by “weight loss” is “fat mass loss.” From the stuff I just linked, it looks like fasting burns fat, rather than just weight. But what about Conventional Wisdom which claims that fasting increases muscle wasting – maybe because your body will totally recognize the lethal nature of all that arterycloggingsaturated animal fat and choose to break down muscle instead? Is it true? Let’s go to the research: In one study, normal weight subjects ate just once a day without reducing overall caloric intake. Weight didn’t change, which isn’t really surprising, but body composition did change – and for the better. Body fat decreased and lean weight increased (in addition to a bunch of other beneficial changes) without an overall reduction in calories. A recent review of the relevant literature found that while fasting and caloric restriction are “equally as effective in decreasing body weight and fat mass,” fasting is “more effective for the retention of lean mass.”Conventional Wisdom strikes out again. In closing. It decreases caloric intake. In order to lose weight, you need a caloric deficit. That really isn’t in contention here, folks. It increases fat oxidation while sparing lean mass. Since what we’re trying to do is lose fat (rather than just “weight”), the fact that fasting increases hormones that preferentially burn fat and decreases hormones that inhibit fat burning is extremely desirable. It improves adherence. In most of the studies surveyed, participants found fasting to be an extremely tolerable way to diet, especially when compared to outright caloric restriction. Even AB, the fasting Scotsman, reported very little difficulty throughout his 3. If fasting is easier for you than trying to laboriously count calories, fasting is going to be the more effective weight – er, fat – loss method. All in all, fasting is an effective way to lose body fat. It’s not the only way, and it isn’t “required” for Primal weight loss, but many in the community have found it to be very helpful and the literature backs them up. If you’re looking to jumpstart your fat loss, fasting may be just the ticket. To get some ideas, be sure to check out my post on various fasting methods. In subsequent installments, I’ll highlight some of the other benefits of fasting. There are a ton, and new research is being released all the time, so I expect I’ll have a lot to discuss. Until then, I’d like to hear about your experiences with fasting for fat loss. Has it worked? Has it failed you? Let us know in the comment section! Thanks for reading, everyone! Here’s the entire series for easy reference: Why Fast? Part One – Weight Loss. Why Fast? Part Two – Cancer. Why Fast? Part Three – Longevity. Why Fast? Part Four – Brain Health. Why Fast? Part Five – Exercise. Why Fast? Part Six – Choosing a Method. Why Fast? Part Seven – Q& ADear Mark: Women and Intermittent Fasting. Subscribe to the Newsletter. If you'd like to add.
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