Fat Loss - The "Ideal Method "
Fat Loss - that is the goal and the whole reason you have stayed with me so far. If you got to this point that tells me that you are serious in your desire to lose your excess fat. So far we have learned that when we have difficulty losing weight, the culprit is usually the hormone insulin. By now you know that excess insulin causes increased fat storage and decreased fat burning. We also learned a bit about insulin resistance, diabetes, and how the foods we eat affect our fat storage and burning. You learned about the hormone glucagon which is our friend in the fat loss war since it stimulates the release of fat into the blood stream where it can be burned for energy. So now let's talk about how we actually out all this information together into a fat loss program. First of all please understand:
Exercise is not the answer!
Don't get me wrong. Exercise is critically important for many reasons: stress release, heart health, overall well being and many others. But you cannot exercise your way thin. To lose a pound of fat you have to burn 3500 calories.
Did you know that to burn a pound of fat you would need to....
Run a 7 Minute Mile for 3-3.5 hours or Bike (Leisurely) for 11-12 Hours
And that is without eating or drinking anything. Here's another example, to burn the calories of a bagel and cream cheese (450cal) you would have to run for a half hour just to break even or you could bike for about 1.5 hours. You simply cannot exercise enough to burn the calories of a bad diet. But lets say you eat a healthy breakfast of oatmeal( not instant either, the real stuff) and a banana. You would have to bike for about an hour or run for around 25 minutes. And remember that is just to break even. If you want to create a calorie deficit you have to run or bike much,much more. However I want to repeat, for your long term health exercise is extremely important. In fact it is one of the most important factors for maintaining your weight. So
What Do I Do?
You have to use a plan that controls insulin, feeds your muscle with protein, and burns your fat. Lets take each of these individually. First by controlling insulin you stimulate the release of fat from your adipose (fat) tissue into your bloodstream. Once the fat is in the blood stream then it is possible to be used for fuel. Secondly, your plan needs to feed adequate protein levels to your muscles. What's adequate? About 1/2 gram of protein per pound of lean body mass. Furthermore the protein needs to be highly absorbable so it can be efficiently used by your muscles. Keeping you muscles strong is important for a couple of reasons. First of all your muscles burn a lot of calories and secondly your heart is considered a muscle and of course you want to keep your heart strong. Finally you need a plan that
Switches Your Body From Sugar Burning to Fat Burning
This final piece is actually the hardest part. Our bodies are made to burn sugar first. We will ALWAYS burn sugar before we burn fat. So in order to flip the switch we have to severely restrict carbohydrates during the time we want to burn the excess fat. This is key. We ONLY restrict the carbs during the fat burning phase of a weight loss plan. You see any weight loss plan involves two main components. The first is the fat loss plan and the second is the keeping the fat off plan. The foods you eat, the ratio of protein to fat to carbs, and the kind and amount of exercise is very different in the two phases. Additionally there should be either one or two transitional stages between the two main phases to make the transition between the two easier.
As I mentioned in Day 1, I have tried many diets. Among them are well known programs such as weight watchers, Atkins, and South Beach and less known ones such as the Warrior Diet and the Paleolithic Diet. From my combined personal experience and medical training I think the best program is the
Ideal Fat Loss Program
Ideal Fat Loss is a medically supervised 4 phase protocol dispensed only by health care professionals with personalized one on one weekly support and education. It is a muscle-sparing, fat-loss targeting wellness protocol where you lose 2-7 pounds of fat per week without exercise. This has a beginning and an end and is not for the rest of your life. The plan has four stages. The first stage is where you lose 90% of your excess weight. Phase two is where you lose the last 10%. Phase three you begin to add healthy carbs back to the diet and then phase four is the rest of your life plan. The Ideal Fat Loss Plan follows the following principles:
1. The vast majority of your carbs are from low-sugar vegetables- both cooked and raw
2. Enough protein to assure that you spare your muscles and keep them strong
3. Very low fat with most of the fat coming from olive oil
4. The use of easy to prepare drinks, bars, soups...etc for 3-4 meals and snacks per day
5. One regular meal a day consisting of 5-7 oz of protein with vegetables and salad.
Following the established protocol ...
You Will Lose 2-7 Pounds Per Week
Typically woman lose 2-4 pounds per week and men lose 3-7 pounds per week. These numbers have been shown to be true over many dieters. Exercise is not important during the initial stages of the program and in fact we discourage people from exercising during the first three weeks of the program. Exercise is reintroduced slowly. While exercise is not necessary during the fat loss stage, exercise is extremely important during the "rest of your life" phase. But the benefits of the Ideal program go beyond just weight loss. You see because the program is so low in sugars, your pancreas gets a well needed rest. Many patients are able to reduce or lower their medications. The normalization of insulin and glucagon have many positive effects on many different organs in the body. In fact if your physician is interested we have a 50 page medically oriented document that will explain the protocol, the benefits, the lab work to run, the contraindications (severe kidney or liver disease, active cancer, pregnancy, recent heart attack) and other related information. I can tell you from my own personal experience that the protocol works, is not difficult to follow, reduces body fat, and increases energy.
Well, we are at the end of our course. At this point you have a few options, if you are local to Washington DC or northern Virginia we would welcome the chance to meet you and introduce you to the protocol. We have monthly workshops that are free of charge where we go into more depth about the Ideal Fat Loss program and we also let you taste many of the foods so you know what to expect.
If you are not local to DC then we can help you find a clinic near you where you can do the Ideal Fat Loss program. If there is not a clinic near you then we can work with you over the phone or by email. The first and most effective option however is always in person.
Before we sign off there are two links at the bottom of this page. The first one is a link to the "Our Next Workshop" page on this website. That page will give you the date, time,location and content of our next workshop. The second link is also to my website and leads to a slide show presentation about the Ideal Fat Loss program.I sincerely hope that you have found this information useful. If you have any questions, please email me at firstname.lastname@example.org
The slide show takes about 10 seconds or so to start.