You won’t believe how easy it is to lose fat permanently when you adopt the right strategy and then adjust for your unique genetics and lifestyle!
All diets work. It’s true.
But you still won’t lose any weight (permanently) on any of them.
You know this. You've proved it to yourself too many times.
The Problem with Dieting
When you comprehend this chart, it all makes sense.
You keep making this same mistake
You’re weak and tired and sick of it.
You’re embarrassed about being soft and flabby and really determined to turn it around.
You can see your future self, tight and strong, feeling good, having fun, looking sexy. Yeah, that’s good, that's what you want.
Then you catch your co-workers or gym mates talking about this new cabbage soup diet [insert any diet name here] that worked so well for them.
Really, you don’t say? And you wonder, maybe that’s the ticket.
So you start this new-fangled, bat shit crazy diet.
Whoa, you lose a few pounds the first week. And then some more the following week.
Hey this diet really works. I’m on a roll here you think.
Are you really?
Let’s examine what’s really going on.
The Diet Mindset
First, this diet (like all diets) is simply restricting your food intake. It is forcing you, by design, to eat fewer calories than you naturally desire. Cabbage soup for breakfast, lunch and dinner.
ATTENTION: Diets are tactics, not a strategy. You need a strategy based on science AND THEN you select the right tactics to support your strategy. Tactics without strategy are doomed to failure.
Hang on a bit, I’ll reveal an effective strategy I used in 2011 to drop significant fat mass fairly quickly. And that’s permanent fat loss (The Holy Grail). You can do it too.
Back to the Diet Mindset
Yes you will lose weight. Unfortunately some of it will be muscle mass and you really can’t afford that.
You’ll also be effing miserable. But you’ll endure for a while, especially when you see the early weight loss results. This increases motivation and you hang on a little longer.
What else happens when you go on a diet?
- You clean up your act.
- You start exercising.
- And sleeping more.
- You cut out all the crap you know is bad for you but usually consume anyway. No more pop or fast food or donuts for breakfast.
- A salad instead of greasy french fries, skip the dessert, less alcohol, etc.
At this point you’re raving about the cabbage soup diet because you’re sure it’s why you're down 20 pounds.
The Famine Response
Your brain won’t let you go down without a fight so it steps in on your behalf and does two things you really don’t want:
- Reduce your metabolism by down-regulating maintenance functions (stop doing some things to save energy)
- Increase fat storage because it thinks you might be in trouble (can’t get enough food) so it prioritizes fat storage for long term survival.
What have you accomplished?
Dieting Doesn't Work:
>> Here's a study on The Biggest Loser contestants showing how their metabolism was wrecked for years afterward. <<
What is Metabolism?
There are three main ways your body uses calories.
Your basal metabolic rate (BMR) accounts for the largest amount of the total calories you burn each day (65 to 80 percent for most adults).
The energy used to break down food, known as the thermic effect of food (TEF). Protein (especially animal protein) tends to have the highest TEF.
Digesting food (TEF) accounts for about 10 percent of your total calorie burn rate.
Eat more protein and you can marginally increase your metabolism.
Physical activity accounts for a much smaller portion of the total calories burned — 10 to 30 percent for most people — despite what you believe.
(this is why exercise isn’t a main driver for fat loss). You exercise for health reasons, not to stimulate fat loss.
Why Your Diet Fails
Your force yourself to eat fewer calories than you desire in an attempt to drive fat loss. You lose water weight, some fat mass and some muscle mass.
Your body eventually responds by lowering your BMR. This means you are burning fewer calories per day than when you started your diet. Said another way, you now have to reduce food intake even farther to keep driving weight loss! And you're already starving and miserable.
You will lose weight on the scale in the beginning but your fat mass is increasing and your muscle mass is decreasing. This is not what you intended when you started.
The Fall Off
It was going gangbusters until your metabolism slowed and willpower declined. Real life begins to get in your way.
Shit happens, stress rises, reasons crop up to go off your new diet (it really sucks for one thing), you miss workouts, things are falling apart and finally it’s over.
You're done and ready to binge.
Mark Fickler aka Old Spartan
" All diets work.
And then they don’t."
The Feast Response
You're starving, miserable and bingeing on crappy food.
But now your metabolism is actually smaller than when you started so you gain fat even faster.
You're pissed, embarrassed, disgusted, dejected and very tired. What a waste of time and energy.
Proof All Diets Work (for awhile)
Check out a few studies below.
Keto Diet Study
83 obese patients (39 men and 44 women) with a body mass index greater than 35 kg/m2, and high glucose and cholesterol levels were selected. The body weight, body mass index, total cholesterol, low density lipoprotein (LDL) cholesterol, high density lipoprotein (HDL) cholesterol, triglycerides, fasting blood sugar, urea and creatinine levels were determined before and after the administration of the ketogenic diet. Changes in these parameters were monitored after eight, 16 and 24 weeks of treatment.
The weight and body mass index of the patients decreased significantly. The level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment. The level of triglycerides decreased significantly following 24 weeks of treatment. The level of blood glucose significantly decreased. The changes in the level of urea and creatinine were not statistically significant.
Keto can certainly work. But we need to see post 24 week data to determine if these dietary changes (and results) have stuck. Did these patients make the transition to a healthy lifestyle or did they revert to their baselines?
Vegetarian Diet Study
Population size, demographic (i.e., gender and age) and anthropometric (i.e., body mass index) characteristics, types of interventions, follow-up periods, and trial quality (Jadad score) were recorded. The net changes in body weight of subjects were analyzed.
Twelve randomized controlled trials were included, involving a total of 1151 subjects who received the intervention over a median duration of 18 weeks. Overall, individuals assigned to the vegetarian diet groups lost significantly more weight than those assigned to the non-vegetarian diet groups. The weight loss for subjects with follow-up of <1 year was greater (-2.05 kg) than those with follow-up of ≥1 year (-1.13 kg).
As time goes on, the difference in weight loss between the two groups is getting smaller. They seem to be reverting back to their pre-intervention baseline.
Paleo Diet Study
Seventy obese postmenopausal women (mean age 60 years) were assigned to either a paleo diet (PD) or what was considered a healthy diet by the Nordic Nutrition Recommendation (this study was done in the northern Europe) a 2-year randomized controlled trial. The primary outcome was change in fat mass.
Both groups significantly decreased total fat mass at 6 months (−6.5 and −2.6 kg) and 24 months (−4.6 and −2.9 kg). Waist circumference also decreased in both groups, with a more pronounced decrease in the PD group at 6 months (−11.1 vs. −5.8 cm and −3.7 vs. −2.0 cm). Triglyceride levels decreased significantly the PD group versus the NNR group.
The Paleo Diet was effective (as was the NNR diet) but as time goes on, the subjects are reverting to their old ways. They did not make the fundamental switch to "living a healthy lifestyle."
These studies simply say you can lose weight on any diet that reduces caloric input. What they don't say is what you'll look like a year or two later.
You need a strategy based on science
Here’s the proven strategy I used to drop 30 pounds of pure fat in 6 months (and never gain it back)
This was back in 2011 when I was 56 years old.