by Barbara Berkeley, MD
Once again, the resolve to lose weight tops the list of vows made with the New Year. Unfortunately, we all know that this resolution is also one of the most commonly forgotten. While earnestly desired, the intention to lose weight simply doesn't hold up for most. So why do we keep making the same, failing resolution each January 1st?
The answer is hope. We truly want to be healthier and hope that this time, this year it will happen!
Albert Einstein famously defined insanity as "doing the same thing over and over and expecting different results." So what say we look at the resolution to lose weight and see how it can be changed to make it more effective?
Since weight loss is simply a cleaning up process, it's useless to expect anything from it even if you succeed. In order to have any kind of long term success, you will need to understand what caused you to gain fat in the first place. You will need to disable this mechanism. You New Year's Resolution should start here.
Once again, the resolve to lose weight tops the list of vows made with the New Year. Unfortunately, we all know that this resolution is also one of the most commonly forgotten. While earnestly desired, the intention to lose weight simply doesn't hold up for most. So why do we keep making the same, failing resolution each January 1st?
The answer is hope. We truly want to be healthier and hope that this time, this year it will happen! But we mostly keep trying to do it the same way.
Albert Einstein famously defined insanity as "doing the same thing over and over and expecting different results." So why not look at the resolution to lose weight and see how it can be changed to make it more effective?
Since weight loss is simply a cleaning up process, it's useless to expect anything from it even if you succeed. In order to have any kind of long term success, you will need to understand what caused you to gain fat in the first place. You will need to disable this mechanism. Your New Year's Resolution should start here.
Here is my opinion. The vast majority of people who gain weight are having a problem with the processing of carbohydrate. That means they are making fat out of sugar and starches. These starches include potatoes, rice, pasta, bread, anything made with flour (all the baked muffins, crackers, bagels and so on), corn and grain (whole or refined). These foods stimulate the body to produce insulin, a potent fat storage hormone. In easy weight-gainers, they over-stimulate insulin making the problem more intense.
Your most effective weight loss resolution, then, is NOT to vow to lose weight by the usual calorie restriction . This will work temporarily, but will rebound when you start eating carbs again. Instead, DO resolve to keep your insulin levels low by cutting back sharply on carbs. This side effect? Weight loss now. The long term result? Continued weight loss afterwards.
Suggestions on how to do this:
1. Start with a strict cut-back of all carbs including whole grains. Detox your system by eating lean animal proteins (or vegetable proteins if you are vegetarian), vegetables and fruits for two to three weeks. Add in low fat dairy if you like.
2. If you want a good indicator of how low to keep your carb count, get a carb counter book or enter your foods into a program like The Daily Plate. You won't need to keep count of vegetable carbs or fruit carbs as long as you are eating fruits that are not overly sweet (avoid pineapple, banana, mango, papaya and other tropical fruits for now). Count all other carbs and keep your total at 100 grams per day or fewer. This will give you a good idea of where to start.
3. Once you are off of most carbs, keep track of your hunger levels. Most people feel much less hungry when they are not making much insulin. This will help you stay resolved.
4. If you are not losing sufficient weight, you might consider replacing one of your meals with a protein shake. There are many shakes available over the counter in pharmacies and at places like Costco and Walmart. Choose one with fewer than 200 calories and less than 20 grams of carbohydrate. I prefer a protein count of 14 grams or greater.
5. Once you have lost weight, your second resolution should take over. This is the resolution to discover the carb level that allows your weight to stay stable. Each of us has a critical carb threshold beyond which weight gain will occur. Your job is to discover yours. This can be a truly fascinating and exciting science experiment. But there is one very big caveat: carbs tend to be rapidly addictive. When you start adding them back into your diet, you will be consumed by them unless you are extremely careful. Follow some simple rules:
a. Don't start by adding back small amounts of trigger foods. (These are the carbs that you really crave like chocolate, pasta, bread. It's different for everyone. Some people truly crave starchy carbs like rice and potatoes while others love sugar.) Add back things you can more easily control. Or don't add back, and continue to eat in a very low carb way!
b. Keep records. Note your weights a day or so after adding in a carb. Write down your responses to various foods, including whether they make you hungrier for other carbs.
c. Say no to foods that grab you hard. After eating certain carbs, you will notice a rush, followed by cravings for more. These cravings may last for several days. If you are feeling this, be tough in removing these foods from your diet.
Instead of simply buying another diet book and joining another gym this year, give low carb eating a try. You have nothing to lose and a great deal to gain. And none of what you will gain is weight.