A Cheap and Effective Diet to Lose Weight Quickly

Recently, one of my clients asked me to assist one of her friends who:

  1. needed to lose weight quickly (in order to be eligible for surgery)
  2. was low on funds

Normally, my training clients are fairly well off, so the diets I usually recommend are loaded with fresh fruits & veg, natural (not factory farmed) meat, healthy oils and a variety of health, performance & weight-loss supplements.

With constraints on time and money, I turned to my good friends…dietary fiber and butyrate.

For those of you that don’t know, butyrate is created as fiber is fermented in your gut. And in addition to a LOT of health benefits generated by this fiber/butyrate process, eating a high fiber/butyrate diet results in:

So here’s what we did

Client Info:

  • 297 lb female
  • Hypertension
  • Exercise limitations
  • No known food allergies or other food constraints
  • Needs to lose weight asap to be eligible for a required surgery
  • No extra income for personal training, supplements, etc

Exercise Plan

Due to her medical issue, the only exercise I could recommend is a daily walking routine (10,000+ steps) and mobility/flexibility training in the evening before bed

Overall Diet Theory

  • Low cost
  • High fiber & butyrate
  • Boring & predictable – making meal prep simple and reducting opportunities to “accidentally” cheat
  • Low time commitment – which is always a bonus

For Breakfast….EVERY day

Oatmeal Custard…..mmmmmmmm good

  • Oatmeal – 1 cup dry large flakes
  • Water – 2 cups
  • 1 XL egg

Recipe here

Optional Toppings

  • Peanut butter & banana – 1 tbsp PB max
  • Raisins & cinnamon – 2 tbsp raisins max
  • Brown sugar & vanilla – 2 tbsp sugar max
  • Frozen berries – big handful
  • Chocolate chips – small handful max

Mix and match toppings as your heart desires…while keeping quantities in line

creamy-oats-4

For Lunch & Dinner….EVERY day

Rice & Lentil Pilaf

This recipe makes enough food for both lunch and dinner combined.

  • 2 cups of dry rice, barley, quinoa, buckwheat, etc
  • 1 cups of lentils (I prefer the French or Puy lentils…great taste)
  • Chopped garlic, onion & spices (to your taste)
  • 1-2 tbsp butter (grass-fed if possible) – added after cooking
  • Ajvar sauce (or similar flavorful sauce) to taste – added after cooking

ajvar_sauce

 

To drink throughout the day

  • Water (at least 8 glasses)
  • Tea and/or coffee – no sugar or dairy (herbal tea counts as 1 glass of water – coffee & tea count as 1/2 a glass of water)

Results

  • After 4 weeks, she has lost 18 lbs…from 297 to 279.
  • The first week, she lost only 2 lbs. Not sure why, but after the first week, the weight loss has been consistent from week to week.
  • She was a “little bit” gassy for the first two weeks, but that side-effect has resolved itself
  • Similarly, her trips to the bathroom have become healthier
  • Her appetite, especially at night when she is relaxing, is nothing compared to how it used to be. She has always been a late-night snacker.
  • She also told me that she thinks her allergies & her skin are much improved since starting the diet.

And while we can’t quantify anything other than the weight loss, none of her observations sound unrealistic…but as a science nerd, I am still going to take them with a grain of salt.

So there you go…A Cheap and Effective Diet to Lose Weight Quickly

 

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Lose Weight with PGX

A new study, published in the British Journal of Nutrition, says that if you consume 5 grams of PGX fibre at the start of a meal, you will lower the Glycemic Index of that meal by 30%.

And that’s good news, because if you lower the Glycemic Index of that meal by 30%, you’re also lowering the resultant insulin production.

And if you believe that fat storage is driven by insulin, that 30% reduction in GI score has also lowered your chances of becoming obese.

What Does This Mean To You?

It means that if you’re going to eat a meal loaded with high glycemic carbs (sugar, starch, etc), you can minimize fat storage by supplementing with some PGX  (or some other viscous polysaccharide) prior to chowing down.

Or you can skip the high glycemic meal altogether and embrace your paleo roots and grill a steak and some veggies on the bbq.

Reference

Fiber + Exercise Melts Away Visceral Fat

In a study published in the journal Obesity, researchers found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.

They also found that an increase in moderate activity resulted in a 7.4 percent decrease in the rate of visceral fat accumulation over the same time period.

Why Should You Care?

“We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease,” said Kristen Hairston, M.D., lead researcher on the study.

And since you probably are not interested in having high blood pressure, diabetes and fatty liver disease, you may want to figure out how to increase your physical activity and soluble fiber consumption.

FYI – 10 grams of soluble fiber can be achieved by eating:

  • two small apples,
  • one cup of green peas
  • one-half cup of pinto beans
  • 3 tsp Inulin fiber supplement

What about the exercise?

What do they mean by moderate activity?

According to the researchers, moderate activity means exercising vigorously for 30 minutes, two to four times a week. Personally, I think that number is a little low.

My research indicates that you need an average of 40 minutes per day or 280 minutes per week to receive noticeable benefits from physical activity.

And don’t go telling me that you can’t find 40 minutes to exercise…Those butt indents in your couch are giving you away.

Insulin, Insulin, Insulin

It’s official:

Hell has frozen over.

The MSM (Main Stream Medical) Community has actually come around and agreed that diet and lifestyle changes have been successful in preventing Type 2 Diabetes in high risk populations.

  • Not DRUGS.
  • Diet and Lifestyle.

And wait, it gets better.

They are also beginning to realize that anti-hyperglycemic medications (designed to improve glycemic control in type 2 diabetes) may not be the cardiovascular superstars that their manufacturers make them out to be.

sugar-lips

That realization is growing thanks to research like this:

Effect of a Low–Glycemic Index
or a High–Cereal Fiber Diet on Type 2 Diabetes

David J. A. Jenkins, MD is the man credited with developing the Glycemic Index.

The goal of his new study was to assess the effect of a low–glycemic index diet in an adequately powered study of patients with type 2 diabetes controlled by oral medications with HbA1c concentrations between 6.5% and 8.0%. At these levels, a reduction in glycemia and associated risk factors for diabetes complications are likely to be observed more clearly.

He selected a high–cereal fiber diet treatment for its suggested health benefits for the comparison so that the potential value of carbohydrate foods could be emphasized equally for both high–cereal fiber and low–glycemic index interventions.

And here are the low-glycemic-vs-high-fiber-diet-menus.

These are the only differences between the two diets:

  • High Fiber v.s Low Glycemic
  • Weetabix v.s Red River cereal
  • Whole wheat bread v.s Quinoa bread
  • Margarine v.s Peanut butter
  • Cantaloupe v.s orange
  • Brown rice v.s Spaghetti, al dente
  • Grapes v.s. Apple
  • Baked potato v.s Lentils
  • Margarine v.s Tomato sauce
  • Whole wheat toast v.s Finland rye pita

The Results

Dr. Jenkins was most interested in the dietary effects on A1c blood levels (A1c reflects long term blood glucose levels)

After 6 months, the low GI group lowered their A1c by 0.50% while the high fiber group lowered it by only 0.18%

Additionally, The low GI group saw an increase in their HDL (the “good” cholesterol), while the high fiber group saw a decrease.

Their conclusion:

In patients with type 2 diabetes, 6-month treatment with a low–glycemic index diet resulted in moderately lower HbA1c levels compared with a high–cereal fiber diet….or in English

Low-glycemic index diets may be useful as part of the strategy to improve glycemic control in patients with type 2 diabetes taking (glucose-lowering) medications

My conclusion:

It’s the insulin, stupid.

  • Control your insulin and you regain some control over the chronic diseases and conditions so many of our neighbors are plagued with – obesity, diabetes, metabolic disease, high blood pressure, high cholesterol, etc…
  • Control your insulin by controlling your carbohydrates.
  • Control your insulin by following a Mediterranean style diet or a Paleo / Caveman diet or an Atkins / low carbs diet.
  • Or, control your insulin by replacing processed foods with natural, home-made versions.
  • Or, control your insulin by eating less bread
  • Or…

 

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heart health healthhabits disease

Heart Disease and Stroke Caused By Diet

I’m sure this isn’t going to surprise many of you, but I was just reading a new study that claims that hypertension, heart disease and stroke is caused by diet.

By analyzing chemicals found in urine, researchers have been able to definitely link fluctuations in blood pressure to your metabolic fingerprint.

What the heck is metabolic fingerprint?

Metabolic fingerprint is a catchy way of describing the unique metabolites that are left behind by specific cellular processes. In this case, the scientists were looking at the metabolites (small molecules) found in urine, which reveal the way food is broken down in the body.

What does this mean to you?

According to the research, Western diets (rich in meat, high in alcohol and low in fibre) are bad.

Heart Disease and Stroke Caused By Diet

People who eat a diet high in animal protein (indicated by the metabolite alanine being present in urine) have…

  • higher blood pressure,
  • eat more calories,
  • have higher cholesterol,
  • and body mass indexes.

People who eat diets higher in starches such as rice (indicated by the metabolite formate) have…

  • lower blood pressure
  • and ingest fewer calories.

NOTE – People who have healthy levels of gut flora (reduced by antibiotic use, increased by prebiotics and probiotics and indicated by the presence of hippurate in the urine) also have lower blood pressure. Hippurate is also present in the urine of individuals with low levels of alcohol intake and higher levels of dietary fibre.

More Science…

  • While comparing the metabolic fingerprints of study participants in the U.K., United States, China and Japan, the scientists concluded that test subjects from the U.K. and the U.S.A. have similar genetic and metabolic profiles.
  • In contrast, while the Chinese and Japanese participants had similar genetic profiles, they had different metabolic fingerprints.

What was most interesting for me was the comparison of the native Japanese participants with those Japanese individuals living in the U.S.A.

  • Japanese-Americans displayed a typical American metabolic fingerprint;
  • Japanese-Japanese had the healthier non-Western metabolic fingerprint…indicating that lifestyle has a stronger effect on blood pressure & heart disease than genetics.

Conclusion…

  1. Heart disease is caused by diet
  2. Stroke is caused by diet
  3. You should stop eating processed junk food
  4. You should start eating the kind of food your great-great-grandparents ate

Reference

diet-soda-obesity-health-healthhabits-fitness-obesity

Everything You Need to Know About Dieting

Do a Google search of the word “diet” …and you will get approximately thirteen bazillion hits. Thirteen bazillion articles and websites created by thousands upon thousands of individuals & corporations who are trying to sell you their miracle solution to your weight loss dreams…all for the low, low price of….over $60 billion per year

In today’s post, I am going to start laying out a weight-loss framework that will…

  • tell you everything you need to know about dieting,
  • help you understand the theories behind any diet,
  • help you design a diet that works for YOU, and
  • not spend any money

To begin with, we’re going to divide ALL of the possible dieting methods into their 2 main camps.

  1. Eat Less
  2. Burn More

Then, we’re going to break down these two main dieting philosophies into their numerous sub-categories, and so on and so on…until you are a veritable expert on diets and weight loss.

Notewhile I don’t believe that an Eat Less / Burn More approach to weight loss is the correct approach, this is how the current weight loss industry is constructed…so we will stick to that format as we delve deep into the diet /weight loss industry

Eat Less

Eat less food and you WILL lose weight…This is the basis for most diets.

It’s a simple theory, based on the concept in physics that energy can neither be created nor destroyed…and as a result, if you consume less energy (food), you have to lose the exact same amount of body-fat. Unfortunately, as every seasoned dieter knows, our bodies are not as straightforward as the laws of physics and are incredibly stubborn about holding onto our fat and that unless we are willing to keep dropping caloric intake until we are literally starving ourselves, we need to build upon the Eat Less theory of dieting if we want long-term success.

To that end, here are the major sub-categories of Eat Less dieting techniques created by the weight loss industry.

Structured Diets

This category dominates the weight loss industry. In fact, when I say the word diet, structured calorie-reduction diets are what everybody thinks of. Whether it’s a soup diet or a cabbage diet or a detox diet or a juice diet or any of the other  79,o45 different types of diets that Wikipedia categorizes, the theory is the same. Eat Less. How you do it is nothing but a marketing ploy. They are all the same.

diet-booksAlmost all diet books are variations of the Eat Less theory. Save your money and re-use last years diet books before you rush out and buy the latest best-seller.

Next Page – Behaviour Modification Techniques…

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