There are many ways to lose weight (fat), but some involve many more difficulties than others (bariatric surgery), while others can be hazardous to health (diet pills). The biggest obstacle to weight loss, however, is hunger. If your hunger can be controlled, then you can lose weight. Let's see how to lose weight without hunger.
Low carbohydrate vs low fat and low calorie diets
A spectator of my anti-aging course asked me for a study by comparing a low carbohydrate diet with a low-fat and low-calorie diet. (Ref.)
He stressed that both diets resulted in the same weight loss, which was 11 kg (~ 24 pounds) at 1 year and 7 kg (~ 15 pounds) at 2 years.
Both diets were equally effective for weight loss in this study, so why should you do one on the other?
The answer to this question can be found by looking at the details of the study.
The low-carbohydrate group was limited to 20 grams of carbohydrates per day, consisting of only low-glycemic vegetables. Their intake of fat and protein was unlimited: they could eat as many as they wanted.
"After 3 months, participants in the low carbohydrate diet group increased their carbohydrate intake (5 g / d per week) to achieve a stable and desired weight."
It's weird right there; "a stable and desired weight" means that they had lost too much weight? This seems doubtful, as the participants started with an average BMI of 36, which is very obese. Even the whole point of a low carbohydrate diet is to limit carbohydrates; by the end of the study, the low carbohydrate diet may not have been very low in carbohydrates, although the study does not report this.
The low fat group ate a diet of less than 30% fat, and their caloric intake was limited to between 1200 and 1500 calories a day for women and 1500 to 1800 calories a day for men.
I do not know about you, but if I had to limit the intake of food between 1500 and 1800 calories a day, I would be hungry.
Hungry or not
In the famous Minnesota Starvation Experiment, subjects ate about 1600 calories a day, and were so hungry that they dreamed of food and thought about it constantly. Subjects had normal weight at the beginning, so perhaps an obese person would not become so hungry. But still.
Here is your choice between the two slimming diets:
- Eat as much as you want but not the carbs.
- Eat low-fat food and be very hungry.
Quite simple, IMO. Stop eating bread, pasta, tortillas, rice, potatoes, etc., And if you have too much body fat, you will lose some or most of it.
Or you can measure all your food so you can stay within calorie limits, as well as exercise plenty of willpower to avoid eating when you're hungry.
In this study, those who ate the low carbohydrate diet, without restriction of calories, had a greater reduction in blood pressure and triglycerides and higher increases in HDL cholesterol.
Because the triglyceride / HDL ratio is the most important lipid marker in the blood and the lower the better, the low-carb group has improved cardiovascular risk more than the low-fat group.
CICO stands for "calories in, calories out" and refers to the idea that all weight loss occurs because caloric expenditure is greater than the caloric intake.
At the face value, I think it's correct.
But it's not a very useful information. It is like saying that all ships sink because they take the water, which helps you to prevent your ship from sinking when you are in the water.
You must find out because your ship is taking water.
Hormones and other molecules in your body regulate hunger. When hunger is unbalanced for some reason, eat more.
If you can control hunger, you can check your calorie intake without counting calories.
A low carbohydrate diet controls hunger. "Spontaneous calorie reduction" is commonly reported on low carbohydrate diets. (Ref.)
Many people claim that low carbohydrate diets only work because they result in fewer calories consumed. That there is no "magic" about them.
IS? This is a good thing, and reducing hunger is probably the main way that low-carb diets cause weight loss.
If you can lose weight (fat) without being hungry, why should not you?
Lifestyle, not diet
Another commonly held objection to low carbohydrate diets is that when you start eating carbohydrates again, you gain weight. Therefore, presumably, low-carb diets do not work.
Exactly: eating what made you gain weight makes you fat again.
As I said recently on Twitter, I can save you from drowning, but if you go back to the water you will be drowning again.
Weight loss without hunger
You can lose weight on a low-fat, low-calorie diet.
Or you can eat as much as you want with a low carbohydrate diet, with little or no hunger.
PS: Watch my new course, The Anti-Aging Blueprint Masterclass.