I’m gonna keep today’s blog post real simple.
If you’ve been trying to lose weight, there are only a couple of things you really need to make sure you’re doing right in order to have success. Chances are, though, that you probably aren’t getting them right.
You must create an energy deficit.
This isn’t opinion, it’s physics. You can create an energy deficit one of two ways, or a combination of both. Number 1, you can simply eat fewer calories of food energy. Number 2, you can expend more energy through exercise. Or 3, you can do a combination of both.
Every “diet” program adheres to this. Keto creates a calorie deficit by consuming high fat, high fiber foods and protein, which not only gets you into ketosis, but the fat, fiber, and protein keeps you feeling full, so you eat less. Paleo is similar in design. High fiber foods, fat, and protein are all satiating. Starchy carbs tend to make people hungry sooner, as they have a more significant impact on blood glucose levels and insulin.. Intermittent fasting creates the deficit by simply allowing for shorter eating windows, leading to lower total energy consumption (generally). I can go on, but I don’t really need to, do I?
All effective nutrition plans create an energy deficit, period.
You need to keep stress hormones under control, and you need enough sleep.
Most folks eat on the run, are constantly stimulated by electronics and television, sleep poorly, and operate as though they’re running from lions all day. The problem is, there aren’t any lions.
Operating in a sympathetic nervous system mode without breaks is taxing on your adrenal glands. Constantly downing caffeine and rushing around all day leads to high levels of adrenaline and cortisol. These hormones are important, but must be balanced with the hormones of the parsympathetic nervous system. Additionally, poor sleep habits and quality can suppress leptin (satiety hormone) and increase ghrelin (hunger hormone).
In a nutshell, we need to spend time eating more mindfully. The majority of our diet should come from plant sources (mostly vegetables, some fruit), well-sourced animal protein (or plant protein), and some starchy carbs, consumed to support our energy needs. There are a number of ways to achieve this, but the rules don’t change.
Want online coaching?