Gaining weight can be frustrating and demoralizing, especially when you try diet after diet with no results. The problem with fat build-up, says Gary Taubes, author of "Good Calories, Bad Calories," has nothing to do with eating fat and everything to do with the effect of insulin on your body. Insulin is the hormone responsible for balancing blood sugar, or glucose, in your body. The more carbohydrates you eat, the more glucose enters your bloodstream and the higher your insulin resistance becomes. According to Taubes, the best way to get rid of the fat saturating your body is to stop eating carbs and enter the state of ketosis in which your body burns fat as energy.
Step 1
Reduce your carbohydrate consumption to 30g or fewer per day. Foods like bread, cereal, rice, pasta, white potatoes, candy, soda and even some fruits dramatically increase your blood glucose. Because your body can only process so much glucose at one time, the remaining blood sugar is stored as fat for later use. The fewer carbs you eat, the less fat your body stores.
Step 2
Eat at least 20g of protein with each meal say Michael and Mary Eades, authors of "The Protein Power Lifeplan." Protein is full of necessary vitamins and nutrients, essential for proper body function and takes longer to digest. The result is feeling healthier and more satisfied all day long while eating fewer calories and losing weight.
Step 3
Take omega-3 fatty acids. You can get this by buying supplement capsules or eating fresh fish like sardines or tuna. It may seem strange to fight body fat by eating fat, but omega-3 is one of the keys in fat loss because it controls leptin levels. Leptin is the hormone responsible for your metabolism, appetite and, therefore, controls your weight loss. According to the Eades, omega-3 is essential for optimal fat loss.
Step 4
Drink at least eight 8-oz glasses of water each day. Water is a satisfying alternative to calorie-dense drinks, like soda or alcohol. Drinking plenty of water helps keep your metabolism burning and helps digestion.
Step 5
Exercise regularly. The American College of Sports Medicine recommends performing at least 30 minutes of medium-intensity exercise for five days during the week. Good activities include brisk walking, jogging, basketball, swimming laps and bicycling.
References
- "Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health"; Gary Taubes; 2008
- "The Protein Power Lifeplan"; Michael Eades and Mary Eades; 2001
- American College of Sports Medicine: Physical Activity Guidelines
Member Comments