You tried them all, haven’t you? Low carb atkins, paleo (probably meat based too), 5:2 diet, dukan, acid-alkaline, that stupid cambridge weight plan and so on. And it didn’t work? Wow, that I did not expect!

The problem with most of the diets is that they change your lifestyle 180 degrees. You replace most of your food, and you start to work out hard even though you were not an active fella in the past.

You actually need baby steps to make it work. I always tell my patients to start with a boost in protein to change their metabolism. Protein boosts your metabolic rate, so you burn more calories when you rest (and I know you love to rest). Proteins also reduce your appetite, so you will eat less from all other calorie sources. If 30% of my calories come from protein, I will burn about 450 more calories daily. This means minus one kilogram per month just for this baby step. Not to mention I gain muscle mass, my bones will be stronger and my blood pressure will be lower.

Another baby step would be to replace your breakfast grain based habit with eggs. In the morning, eggs are best served next to some vegetables, but you can even add some bacon, if it’s a quality one. Eggs are really high in protein, contain a lot of nutrients and healthy fats.

Cereals are the worst way to start your day, your first meal should never be sugar based.

The third baby step is to spend more money on oil. Yes, the quality of the oil can mean the difference between fat and fit. If the label says hydrogenated (partially hydrogenated is almost the same thing), put it back on the shelf. Refined vegetable oil are also a no go. So soybean oil, corn and cottonseed oil contain unnatural omega 6 acids.  The bad oils actually increase the risk for heart disease and cancer.

Choose saturated or monounsaturated fat like olive oil, avocado oil, nuts oil, even coconut oil.

This next step might not be a baby step for some. Divorce your sugar-based beverages and juices. Sugar in liquid for is probably the worst thing that can happen to your body. The brain can actually count calories and transform them into energy, but for some reason he can’t count calories based on liquid sugar, so all those calorie intake are just fat on your belly. They give you no energy, just weight.

Probably the most important step you need to take is to lower your stress level and sleep better/more. If you ask me, stress is the main ingredient for what I call “an obese salad”. I will give you the recipe for the obese salad in another article, but this is probably the key ingredient. Stress makes you eat, stress makes you not care what you eat, stress can guide you to the fridge at night, asking you to open the door every 30 minutes to see if any magic happened and some snack suddenly appeared.

I can’ help you much with stress (but some other doctors can), I am just telling you what you need to change, not sure if I would be able to find a solution to your case.

The whole idea of this article is not to change everything at once. It won’t work (for long) and you will go back to your old habits in no time.

First week try the breakfast step, next week include the proteins, 3rd ween include the good oils and 4th week get rid of liquid sugar. Sure, I would normally recommend getting rid of all the sugar, but I know you can’t do that right now.

If you try these 4 steps alone, I guarantee you will lose weight. Try it, what’s the worst that can happen? You don’t lose weight? Worst case scenario is as good as dukan and 5:2, right?

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