Low Carb Diet 043-The Low Carb Weight Loss Diet Program
Weight Loss 101: Cut the Killer Carbs – One Day to a Healthier You: Part 043-Session 6
Weight Loss and the Exercise Myth
Do I have to exercise? And the answer is No. There was an interesting study – it was a Danish study – and they took some couch potatoes, some people who didn’t exercise at all, and they trained them to run a marathon. And after a year of training to run a marathon, they lost an average of 5 lbs. or less. So you can go from couch potato to marathon runner and it doesn’t really affect your weight one bit.
There’s another study, they surveyed people who subscribed to Runners’s Magazine. People who ran 40 miles a week, they still managed to gain weight every single year on average. So how many miles a week do you have to run to not gain weight? Sixty? A hundred? In the book Wheat Belly, one-third of the triathletes that the doctor’s wife trained were overweight. What did they have to do, run ultra triathlons?
In short, exercise does not make you slim. The kind of calories that you put into your body makes you slim. There may be other reasons to exercise, other good reasons to exercise. But if you exercise to lose weight, that’s not a reason. Think about it, if you had to exercise to be slim then only people who exercised would be slim. But they’re not. There are all sorts of slim people who don’t exercise.
Now, other reasons that you might want to exercise is that even walking daily has shown to improve blood sugar, blood pressure, and your HDL good cholesterol. Exercise releases endorphins and it makes you feel good. When you exercise you feel good. Strength training can make you look good. I remember in medical school, there was a picture of a guy, he was an 80-year-old guy and he looked like a regular grandfather. And then they put him on strength training where he started lifting really heavy weights. And then the guy is transformed and he looks twenty years younger. If you tone up and you wanna get biggger and you want your skin to be tighter, maybe there are some reasons to exercise but it’s not gonna help you with your weight loss. I do exercises to help with my back.
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Drinking and Smoking Problems
Do I have to stop drinking? We talked about this, and possibly you have to stop drinking. Choose a low carb alcohol. William Banting drank a lot so you can download his book and listen to it. But if you wanna stop drinking, number one, talk to your doctor. Number two, get Alcohol Lied to Me, the audiobook. And smoking, this is a good time to stop if you’re a smoker. And it’s Allen Carr’s Easy Way to Stop Smoking and that’s listed in your handout.
How to Lose Weight: Eat the Fat!
So, should I eat fat? Yes. Eat the fat, even if it’s saturated fat. Even if it’s a big steak with a big one-inch rim of fat on the edge, eat it. You can eat it. Should you eat bacon? What if it looks too fatty? Eat it. Your grandfather would probably scold you for cutting the fat off your meat. The truth is, the more fat you eat the more full you will feel. In the Atkins book, patients who ate more fat, they lost more weight. And the patients who ate more fat, their blood cholesterol improved more. Because what matters is the ratio of fat to carbohydrates. So if you eat a lot more fat than you eat carbohydrates, then that helps improve your lipids, your blood lipids, your blood cholesterol.
Fat makes you less hungry, we talked about that. And human beings have been eating fat, meat, vegetables, nuts and fruit, for 200,000 years. So your body knows how to process the fat. Don’t worry about it. How are you gonna feel if you cut the killer carbs? You may have a fatigue and a fog for 3-4 days as your body adjusts to running on ketones instead of running on sugar, as your body adjusts to having normal human metabolism, as your body adjusts to all those fat cells just releasing all the energy. And so what you can do is take two cups of bullion for the first two weeks and you have to talk to your doctor if you have diabetes because you have to have your diabetes medicine adjusted.
After the first few days you should have a burst of energy and you ought to feel like you did when you were a kid. You should have energy that you thought you didn’t have anymore, that you thought was impossible to have. They talk about those hunter-gatherer societies and in Western society we think it’s normal as you age, your blood pressure goes up. As people age, their blood pressure gets higher and that’s why they have to take blood pressure medicine. But in those hunter-gatherer societies, as they age, their blood pressure goes down because they’re not eating the carbs.
So just like you think as you age, you might think “I feel bad, I feel tired, I feel kind of lethargic because I’m getting older.” Well, maybe that’s not the case. Maybe you feel bad or you feel tired or you feel lethargic because of the carbohydrates.
What Happens to Your Body on a Low Carb Diet
Patients who eat a low-carb diet – this is from Atkins – if theye eat 20 g of net carbs per day they will lose an average of 10 lbs in the first week. A lot of that 10 lbs lost is fluid. And losing fluid is good because losing fluid means your blood pressure is going down. So if somebody says, “You just lose 10 lbs ’cause it’s just fluid,” you just say, “Yup, thank God! Thank goodness I’m getting rid of all that fluid. I don’t like having high blood pressure any more than you do.”
What should your blood work do, how should your blood work change? Go see your doctor before you start eating low carb and see what your triglycerides are and see what your HDL is. You should have him check your small LDL, this number doesn’t matter ’cause this is calculated, it’s not measured. And see what happens. What should happen is your HDL should improve, it ought to be good, like mine; your triglycerides should improve significantly. Atkins says that triglycerides are lowered by 55% in the first 8 weeks.
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