I'm doing all the things my doctor and my nutritionist have told me - eating according to the food pyramid:
- Eat at least 3 ounces of whole grain breads, crackers, cereals, crackers, rice or pasta everyday.
- 2 1/2 cups of vegetables and 2 cups of fruit per day recommended for a reference of 2000 calorie intake, with higher or lower amounts depending on the calorie level.
- Most of my fat comes from fish, nuts and vegetable oils.
- Fat intake is between 20-35% of calories with most fats from polyunsaturated and monounsaturated fatty acids.
- 3 cups per day of fat-free or low-fat milk, or milk products for adults
- I choose low-fat or lean meats and poultry.
- I Bake it, broil it or grill it.
- I eat more fish, beans, peas, nuts and seeds because they contain healthier unsaturated fats.
- I do 30 minutes of exercise 3 to 4 days a week and I'm physically active at least 60 minutes every day.
Let me assure you, doing what they advise will not only not make you lose weight, it will make you gain weight.
What really causes weight gain?
Hormones. Not calories (although they are relevant, calories in/calories out and move more has consistently failed since the concept became popular in the 70's)
The hormone insulin is the primary hormone that controls fat storage. As the level of sugar in the blood (BGL or Blood Glucose Level) rises our pancreas releases insulin whose job it is is to put that sugar into stored energy - or as we call it, fat.
At any one time, our body requires the equivalent of 1 teaspoon of sugar in the blood.
All carbohydrates break down to sugar in our bodies. To maintain a constant level of BGL we need around 10-12 spoons of sugar a day - that's 40-50 grams. However, we dont need to ingest ANY sugar to achieve homeostasis. If and when we NEED more sugar in the bloodstream, our liver will MAKE it in a process called Gluconeogenesis.
When you eat 3 to 6 serves of grains (generally in the form of baked goods or processed foods like cereals) we are ingesting around 85 - 170 grams of SUGAR per day, or 22.5 to 45 TEASPOONS OF SUGAR per day.
(Dr Ken D. Berry - skip the 1st 4 minutes, you'll miss nothing)
Fats and oils
For some reason (In most countries they'd call it graft and corruption) the establishment recommends we eat "Vegetable" oils. I challenge you to name ONE oil thats made from vegetables. They're all made from seeds. nuts or grains. Most of them are highly processed and, honestly, they're killing you. High in Omega 6 but low in Omega 3. Omega 6 ìs good, we need it, but we need it in a 1:1 ratio (Omega 6 to Omega 3). Some of these seed oils have a ratio of 20:1 and higher. All you are doing is inflaming your body.
I hear you say, but they're low in cholesterol or even cholesterol free. Yeah, another lie my doctor told me.
Every cell in your body NEEDS cholesterol. Every day, your body uses around 4,000 milligrams of cholesterol. If you ingest cholesterol, your body has to make less. If you don't eat any, your body makes more.
Yeah, but saturated fats are bad, right? NOPE. I only eat beef tallow, pork lard (both rendered animal fats), butter, cream, coconut oil or olive oil.
It's hard to explain it here, but later on I'll write a whole post on fats, because it's quite a complex topic.
Dr Eric Berg (The man who saved my life)
Low Fat Foods
How do they make low fat foods taste good? When you remove the fat, you remove the flavour. So then they have to replace it with sugar and chemicals. If you see low fat anything, throw it in the bin. Eat chicken thighs and wings - with the skin on, they're much tastier and they're better for you than breast meat.
Avocados, fatty meats, nuts (especially macadamia, Brazil nuts, pecans and cashews - but not too many), cream, olives - these are all good fatty foods that will HELP YOU LOSE WEIGHT.
FAT doesn't make you fat, SUGAR makes you fat. Get from 70% - 80% of your calories from fat. LOW CARB HIGH FAT (LCHF) is the best way to a) get healthy and b) lose weìght.
Get Healthy to lose weight, don't try to lose weight to get healthy.
Dr Eric Berg
Don't get me wrong, exercise is good for you. Really good. But don't believe exercise will make you lose weight. At best, exercise will account for 5% of your weight loss.
Running will burn approximately 800 calories an hour - a 5.3 oz packet of M&MS is 750 calories. So, if you eat a packet of M&MS, you'd need to run for about 50 minutes to burn that off.
Any athlete knows that their dìet is probably the most important aspect of their regimen. No matter how much you train, you can't outrun a bad diet!
You want to lose weight? Cut out processed foods. Eat whole foods. Use good fats and throw your vegetable oils in the bin. Exercise (especially resistance training) if you want to. If you hate it, don't exercise but DO keep active.