To lose weight I propose: do not lower calories. Keep calorie intake the same–just change WHAT you eat.
It’s not about calories, but the type of calories. It’s about what’s causing INSULIN resistance. (Keep in mind, not all calories affect insulin the same.) In all of human history, we have only recently been faced with an obesity epidemic. It’s not how much we are eating, but that there is something we are being exposed to in our food environment.
Here’s the problem with calorie restrictive diets:
Studies prove lowered metabolic rates in those that lower energy INTAKE, because the body will lower energy expenditure to maintain equilibrium. That means if you eat less (for a long period of time), you’ll lower your metabolism and end up burning less fat. If someone tells you that a calorie restrictive diet isn’t actually calorie restrictive because the body is also consuming stored body fat for energy (and therefore consuming more calories than you think)…they miss the point.
Think about it, your body has to BURN energy in order to make that conversion of fat stores into energy…if you’re eating less calories, and your body lowers metabolism, you will burn less calories(even if you have them available)! That’s why people who lose weight on the Biggest Loser have to exercise more and more and restrict calories more and more because the body becomes more and more resistant to expend energy as energy going in becomes almost nothing.
If you want to lose weight, you have to make sure the body increases and/or maintains energy expenditure, so you don’t damage the metabolism and cause re-gain.
So how do you get someone to lose weight while maintaining the same intake of calories???
I suggest to just change WHAT your eating, and fix what’s going wrong on the body (which has NOTHING to do with calories): insulin resistance. Calories come from carbs, protein, and fat…and yet carbs raise insulin really high telling your body to store fat, protein also raises insulin, but not as high as carbs do, and fat…doesn’t affect insulin that much AT ALL.
See, it matters where calories come from, because they are delivered in types of macronutrients and other ingredients that tell our bodies what to do with those calories. “The first law of thermodynamics, also known as Law of Conservation of Energy, states that energy can neither be created nor destroyed; energy can only be transferred or changed from one form to another.” (1) We want to influence HOW the body uses the energy we intake. So, it’s the types of food you are eating that will influence whether that energy will be converted to fat, or used for fuel.
By keeping the calories in your diet the same as you diet to lose weight, your body will benefit by also maintaining the energy requirements it needs to convert fat for fuel, and the way for your body to access that stored fuel is if insulin is brought down low.
If you want to cure insulin resistance, lower insulin. You can do this by eating less carbohydrates, moderate protein, and one way to maintain calorie input is to eat more fat for calories. (This diet can be referred to the ketogenic diet, which is uses as a therapy by doctors for weight loss, cancer, epilepsy, etc).
(You can now understand why the low-fat, high carb diets ruined the metabolisms in America because everyone ate more carbs and were told to eat 6 meals a day and all that did was keep insulin UP ALL THE TIME. Food manufacturers made low-fat food products which had added sugar to make up for the flavor. And when people gained weight and started dieting, they RESTRICTED CALORIES and avoided fat….they lowered their calorie intake while at the same time, keeping their insulin up. =BAD COMBO!)
Another way you can lower insulin resistance while maintaining calorie intake is with intermittent fasting. You reduce the time frame in which you eat, but not the calories. The most popular version of IF is eating two meals a day, usually lunch and dinner. We are all fasting while we sleep at night, but skipping your breakfast in the morning (if your not hungry) allows the body to extend the benefits you get from fasting while at night. The body can keep insulin lowered for longer, and your body’s energy is freed to keep detoxing and healing. Once you break your fast, your body’s energy goes mostly to DIGESTION, so the body stops most of it’s detox. (BTW, did you know that the only time your BRAIN detoxes is at night when you are asleep!?) Our bodies become healing machines while in a fasted state. All that energy that would be going to digesting 6 meals a day constantly is finally freed up to catch up with clearing out toxic build up. When fasting your body becomes MORE efficient and is known to actually increase metabolism and increase insulin sensitivity! IF stimulates your body to produce Human Growth Hormone, which increases metabolic rate.
Another way to increase metabolism while also dramatically raising your insulin sensitivity: High Intensity Interval Training exercise. (HIIT). This also stimulates human growth hormone and if you exercise WHILE in a fasted state the effects are increases dramatically. This is the perfect environment for your cells to become so insulin sensitive that when you do eat again, your cells will gladly accept what insulin has to offer (which is more than just glucose, but other nutrients as well.)
(1) Source: Boundless. “The Three Laws of Thermodynamics.” Boundless Chemistry Boundless, 02 Jun. 2016. Retrieved 18 Mar. 2017 from https://www.boundless.com/chemistry/textbooks/boundless-chemistry-textbook/thermodynamics-17/the-laws-of-thermodynamics-123/the-three-laws-of-thermodynamics-496-3601/