The Ultimate Guide To Lose Weight Fast and Keep it OFF
In this article, I will show you why you can’t achieve your weight loss goals and the real causes of weight gain and most importantly, how to lose weight fast and naturally.
We all have been told that losing weight is quite simple: monitor your diet and exercise regularly.
But knowing how to lose weight correctly doesn’t seem to be so simple.
Even when you follow your diet program and you workout regularly, you lose a few pounds at first and at some point, your weight loss stagnates.
I’m sure you’ve been there, and when you commit to losing weight and despite all your efforts, your results are not significant. Well, it’s hopeless. Unfortunately, it’s not uncommon.
After all, keep in mind that losing weight effectively is a gradual process and in that way you’re more likely to sustain your weight.
Otherwise, you are losing mainly muscle instead of fat and this is what interest us particularly: losing fat!
Causes of weight gain
If you take 20 people randomly and ask them what is the cause of weight gain, I can tell you that you will get 20 different answers.
You will be told that:
- It’s because of sugar
- It’s because of your calorie intake
- It’s because of the bread
- It’s because of your physical activity
- It’s because of your genetics
- It’s because of lack of sleep
And many more…
But in the end who will be right?
Do you want to know?
Well, they’ll all be right … but halfway.
Despite what many people may think, there is not one way to gain weight.
As I’ll explain to you in my next article about calories, weight gain is not due to a caloric imbalance, but rather to a hormonal imbalance of fat accumulation.
On the other hand, all sources of weight gain have a common denominator: insulin!
Some people tell you that taking fat is not a mechanism regulated by your body, but it’s totally wrong!
All systems in your body are regulated by what is called: a hormone.
What is a hormone?
It is a molecule that is responsible for delivering a message to a target cell in order to regulate several mechanisms of your body (appetite, fat storage, blood sugar level, muscle turnover, bone, etc.)
For example :
- Your height is regulated by growth hormone.
- Your sexuality is regulated by testosterone and estrogen.
- Your body temperature is controlled by the thyroid.
- Your blood sugar level is controlled by insulin.
- Your intake of fat is controlled by several hormones, the best known: leptin!
The list is as long as you can imagine!
So, in that case, does that mean that it is the leptin?
This is what we are going to discover now.
What is the hormone responsible for your weight gain?
Since the dawn of time, you are told that you gain weight because you eat too much, you may be tempted to think that the hormones responsible are leptin, ghrelin (the hormone that regulates hunger) or even the satiety hormones (peptide YY and cholecystokinin).
To know it precisely, it would have been necessary to carry out a test of causality.
That means :
Find volunteers, inject each suspect hormone one by one, do this study over several months, and see if they gain weight.
Oh, but wait!
It’s already been done.
The hormones of fat intake, hunger or satiety have not passed the test of causality.
Two hormones have passed the test successfully: insulin and cortisol.
We will be interested in insulin at first because you will see later in this article that the two are closely related…
How to be sure?
To be sure that this hormone is responsible, several studies have been done on the subject that confirm this theory.
A study was conducted over 8 years, by researchers from the San Antonio Heart Study, which confirmed that there was a strong correlation between high insulin levels and weight gain.
But this is not the only study that has been done in this way.
In 1993, researchers from the “Diabetes Control and Complications Trial” conducted 6 years of studies to compare the effect of a standard dose of insulin with a high dose on healthy people.
If insulin is a cause of weight gain, there should logically be a weight gain proportional to the dose of insulin injected.
Participants who received the highest dose of insulin took on average 4.5 pounds more than participants who took the low dose.
I specify one thing:
All participants were morphologically similar.
The only difference between the two groups was the dose administered.
To conclude :
As the level of insulin increases, so does the weight!
The end of the myth about calories
Studies have repeatedly proven that calculating calories does not lead to permanent weight loss.
The calorie reduction theory was simply wrong. Excess calories did not cause obesity, so reduced calories could not make you lose weight fast.
However, the question we must ask ourselves: Are all calories also likely to cause fat gain?
In this case, does one calorie of olive oil cause the same metabolic response as a calorie of sugar?
The answer is obviously no. These two foods have many differences that are easily measurable.
The sugar will increase the level of glucose in the blood and cause a response to pancreatic insulin.
On the other hand, when olive oil is absorbed by the small intestine and transported to the liver, there is no significant increase in blood glucose or insulin.
As you can see, the two foods evoke very different metabolic and hormonal responses.
For that, I would like to ask you a simple question:
In your opinion, what would happen if we inject insulin to someone with a caloric restriction?
Would he still gain weight or not?
To answer this question, researchers gave a group of participants with a high dose of insulin.
The doses were increased daily for 6 months, and the more the doses increased, and the more their caloric intake decreased each day.
Patients took an average of 8.7 kg, even while eating less.
Forget everything you are told about the causes of your weight gain!
This is absolutely not due to high caloric intake, nor to a lifestyle too sedentary, but to a level of insulin too high!
How this hormone makes you gain weight?
Insulin is a hormone, produced by the pancreas, to reduce your level of blood sugar.
We hear so many bad things about it that we forget that this hormone is there to protect you and that without it, you could not survive.
Insulin is a key regulator of energy metabolism.
It is very important to understand what is going on in your body when you eat to be able to identify the source of the problem.
As I told you earlier, a hormone is responsible for delivering a message to a target cell.
To convey this message, the hormones will connect to the receivers on the surface of the cells (such as a key and the lock of a door).
When you go to eat, your blood sugar level will increase.
Automatically, your pancreas will be alerted and will secrete insulin, which will be responsible for reducing it.
The insulin secreted, will, therefore, send the message to the cells to take the excess sugar and store it in the liver, in the form of energy (glycogen) for later use.
But the liver does not have unlimited storage!
Once filled, the glycogen will be transformed into fat then stored in the reserves (lipogenesis => fat intake)
But don’t worry!
Your body is very well regulated.
Several hours after the meal, your sugar and insulin level will drop.
Which means that you will have less glucose available for your muscles, your brain and the functioning of all your organs.
The liver will then transform the glycogen into glucose, to spread it throughout the body and provide energy.
Once there is no more glycogen available, your body will use the fat reserves to make glucose.
The fat will be burned to release energy!
Insulin is, therefore, a storage hormone!
In a normal situation, your body manages well the influx of sugars in the blood.
You eat, insulin spike, you store glycogen and fat.
You do not eat, lower the level of insulin, and you use your reserves to provide energy.
It’s as simple as that!
This explains in particular why it is difficult to lose fat if you fill your glycogen store all the time.
In other words: if you spend your days eating, as recommended by many “experts”.
Now that you know that you need to control your insulin secretion to control your weight, the good question is, what is causing you these insulin spikes?
This is what we are going to see now.
The 3 main causes of the insulin spike
There are three main causes of a high insulin level if you put aside the medication that can impact your insulin and your weight gain.
But hey, if you follow me through this blog, you know I’m not a big fan of taking drugs, so I’m assuming you’re not taking it right? 😉.
The three factors of high insulin secretion are:
- Your diet.
- Your stress level
- Your resistance to insulin.
We will see in detail these 3 factors through this guide, starting with the one that is most obvious: your diet.
Diet and Nutrition
As you know, your diet is very important to your weight loss.
What you need to know is that all foods increase your blood sugar level, so they all impact your insulin, but at different scales …
The types of foods that impact your blood sugar most are all processed products, including refined sugars and grains, which are high in carbohydrates, and lack nutrients.
Glycemic index and glycemic load
To evaluate the effect of diet on your blood glucose, foods were graded from 0 to 100, depending on their potential to elevate your blood sugar level, this measurement is called the glycemic index.
0 being the lowest impact and 100 the highest impact.
Proteins and lipids have a minimal effect on blood sugar so they are not part of this ranking.
You must have heard about it before because in many diets it is recommended to eat low glycemic index products.
The disadvantage of the glycemic index is that we take into account each product per piece.
Let me explain :
For example, you’re going to compare 50 grams of carrot, melon, pancake, oatmeal and measure their effect on blood sugar.
These values are not representative of reality.
For example :
Melon has a high glycemic index of 72 (out of 100) but contains only 5% of carbohydrates per piece.
The rest is water.
So you would have to eat nearly 1 kg to get 50 grams of carbohydrates (a little difficult?).
In contrast, a wheat tortilla has a moderate glycemic index of 52 (out of 100).
Unlike melon, the tortilla contains 48% carbohydrates per piece so we need to eat just 104 grams to get 50 grams of carbohydrates.
It’s still more easily achievable?
What is the right indicator for choosing foods?
In a goal of losing weight, we will talk more about glycemic load or even better insulin index.
Unlike the glycemic index, the glycemic load takes into account the realistic portion of meals.
The Famous Professor Loren Cordain, the founder of the Paleo diet, compared the glycemic load of processed foods with natural foods in a study for the Department of Health and Exercise Science at the University of Colorado in the United States.
It can be seen that the melon, this time, has a low glycemic load of 5 while the tortilla has a high glycemic load of 25.
You see the funny coincidence:
In red, it is only industrial processed foods and in green that unprocessed natural foods 😉.
Glycemic load is the ideal indicator to consider when you want to see the impact of a food on your blood sugar.
But beware, the insulin index remains the best indicator to choose your food.
Because some foods can impact your insulin without impacting your blood sugar level.
As is the case for example of certain proteins or fructose (the most dangerous sugar for your health).
I’ll write full articles on these two topics in which I discuss them in detail soon.
I’ve probably confused you with all these indicators, and it may sound a little complicated, but stay assured, you don’t need to take that much headache when choosing your food.
Indeed, a large number of “specialists” try to complicate your life with a lot of indicators and formulas to lose weight, to the point that one day you will need a degree in quantum computing to hope losing weight.
My philosophy is far from it, and there are much simpler and more straightforward ways to choose your quality foods that I will explain at the end of this guide.
Why these foods increase your weight?
Transforming a food is like taking away lipids, fiber and proteins to add sugars, in order to increase its storage, taste, carbohydrates and therefore its glycemic load.
In result, this food can be absorbed and digest very quickly, which will promote overconsumption.
Very smart right? 😉.
Your satiety hormones respond to proteins and fats, but when you consume pure carbohydrates, these systems are not activated (the phenomenon of the second stomach = the desire for dessert).
For example :
A big glass of healthy orange juice contains, as you know, about 4 or 5 oranges.
Drinking a glass of orange juice is very easy, right?
But have you ever tried to eat 4 oranges in a row?
I have already done the test, and believe me, my stomach still remembers it.
So you will understand, the toxicity does not come from the food, but rather from the transformation of it.
Carbohydrates, fats, proteins, and fibers are not dangerous when combined.
But when you remove everything to keep only carbohydrates, that’s where it becomes dangerous.
In my next article, I’ll write a complete article on how sugar works, and why its transformation has made it toxic.
These are the industrial foods that cause you insulin spikes and therefore promote your intake of fat.
Your body does not know them, for millions of years it has not been used to digest food in an incomplete composition.
But don’t worry.
With the approach that I advocate, you will forget the puzzles and you won’t need to worry about paying attention to the load or the glycemic value of each food.
The world was not created yesterday.
Millions of people have lived long before us, and some still live today without being obese or other modern diseases of any kind.
And you know what?
These people didn’t even need to worry about the calories, the number of grams they put on their plates, or the cues or glycemic loads, and so on.
What is needed is only to understand them, to be inspired by them, and to see what all these peoples have in common, that’s what I did and that’s what allowed me to lose weight and to get a healthy body.
I will give you my solutions, which will allow you to start your healthy transformation at the end 🙂
You are probably wondering why I am talking about stress in an article about weight loss.
And you are absolutely right.
At first glance, you would think there is no connection and, frankly, it’s also what I thought before I discovered a hormone called cortisol.
You remember, I told you at the beginning of the article that insulin and cortisol had passed the weight gain causation test successfully.
I told you about insulin, let’s talk about what is cortisol, and why this hormone is closely related to insulin :).
What is cortisol?
It’s called the stress hormone.
This hormone is secreted by the cortex of the adrenal gland (just for info 😉).
It is a normal survival mechanism that your brain puts in place to protect itself from danger.
To put it simply, this hormone prepares you for two things: fight or run away.
Let me explain :
Whenever you are going to be stressed, your body will get ready for action.
Which means that he will voluntarily raise your blood sugar level so that he can be quickly available to fight or run.
Cortisol is in a way the survival mechanism of your body.
But this one, once again, is well regulated.
When you go out of your stress state, your brain will rebalance, and your sugar level will return to normal.
OK cool, but what’s the relationship with weight gain?
Your body is very well adapted to stress in the short term but not in the long term, that’s where there is a problem.
As I told you, when you are going to be stressed, your sugar level will rise. If you stay in a state of prolonged stress, which is also called chronic, your sugar level will stay high.
To confirm this theory, a study was conducted to find out if cortisol did have an influence on the level of blood sugars, and therefore, on the level of insulin.
The higher the level of cortisol, the higher the level of sugars and insulin.
But it is not the only one!
Another study was conducted on healthy volunteers, who were given a high dose of synthetic cortisol.
Their insulin level had increased by 36%.
So we can say, with certainty, that cortisol causes an increase in insulin.
What puts you in a state of chronic stress?
Fortunately, in the world you live in, you don’t have to fight a buffalo to eat, and you will not be attacked by predators while walking in the street (although it depends where you live). 😃).
Nevertheless, you still live in a world even more stressful than in our ancestors’ time, because you have to face other problems like:
- The arguments in the couple
- The arguments with the children
- Problems at school
- Overwork at work
- Lack of sleep
- Money worries, etc.
- All these things, which may seem trivial, will increase your stress level steadily.
Which will be unusual for your body.
It will, therefore, adapt by increasing your sugar level continuously and you know the rest…
If this is a topic that interests you, and you want to know more, let me know in the comment section and I’ll write a full article on cortisol, stress and weight gain, which includes nearly a hundred scientific studies.
But no worries, I’ll give you some tips at the end of the guide to reduce your stress level easily and naturally.
You’ve applied all the great tips of this new diet that everyone was talking about, and you’ve finally managed to lose weight.
Happy, you are shouting victory, and you say to yourself that all these weeks of suffering have finally brought some amazing results.
But then the drama comes …
A few weeks/months later, you notice that your weight increases again, without understanding why, while nothing has changed your habits.
Is this your case?
So, know that you are not the only person.
The story of Oprah Winfrey
You probably know the famous American animator and producer: Oprah Winfrey.
She fought for several decades to lose weight.
At certain moments, she had reached 214 pounds, but seeing her health deteriorate, she decided to take control.
And successfully, because in 2005, she had managed to lower his weight to 145.2 pounds, a drop of nearly 70 pounds.
Very nice success!
But that does not surprise me …
She had done almost everything perfectly:
She stopped consuming industrialized products
She trained intensely
She even had a chef and a live coach
All the factors were there so that she could lose weight effectively and quickly.
But yet, in 2009, she took 18 kg without having changed anything…
As you now know, it’s a high level of insulin that leads to weight gain.
You also know that what causes a high insulin level is your diet and your level of stress.
But that’s not all!
It is missing a puzzle piece.
This is the hidden face of the iceberg.
The element that nobody talks to you about …
It is insulin resistance (also called the metabolic syndrome).
This is another factor that increases your insulin level.
Don’t worry, I’ll explain everything to you, you’ll understand better.
People who have been obese for a very long time will have a much harder time losing weight.
That’s why it makes me laugh when I see “experts” promise to lose 15 pounds in one month, without even considering your background.
It does not matter if you have been overweight for 2 months or 20 years …
It’s completely nonsensical because you don’t treat obesity in the same way for every person.
Do you know why?
I will tell you the truth: every person is unique!
Never forget that!
No one on this Earth can predict how much weight you will lose, nor how long.
Because it will depend on your genetics, your metabolism, your age, your antecedents, your state of health, your psychological state (emotional), your environment, the taking of medicines, etc.
Well, having said that, let’s go back to our problem.
I never see anyone talking about insulin resistance, so it’s one of the main reasons for failure in weight loss.
What is insulin resistance?
Your body is characterized by the fundamental physiological principle of homeostasis. Which means that your body functions like a balance that must be balanced at all costs.
For example :
- You have cold => your body will create heat
- You’re hot => your body is going to cool
- Fewer calories => your body reduces energy expenditure
It is simply a mechanism of adaptation (or compensation) of your body to its environment.
How does this translate into your body?
As you now know, too much sugar in the blood will cause insulin secretion from the pancreas.
This insulin will be responsible for reducing your level of sugars by storing it as energy in the liver.
To lower your sugar level, insulin will connect to the insulin receptor on the cell surface to convey the message of reducing the level.
But there is a problem :
If you secrete too much insulin, your brain will block the cell’s receptors, which act as a sort of gateway, so fewer sugars will come in.
The pancreas will compensate by producing much more insulin.
To better understand, I take the example of the keys (insulin) and the lock (receiver).
In a normal situation:
Imagine that your body produces 10 keys.
Each key opens a door, which allows 2 molecules of glucose (sugar) to enter to store it.
So 10 keys allow 20 molecules of glucose to enter.
Do you follow me so far?
In a situation of resistance:
Our brain will block the receiver to let in only one molecule instead of 2.
So with 10 keys, only 10 molecules will enter instead of 20.
To compensate, your pancreas will, therefore, produce 20 keys (insulin) to always reach this total of 20.
Both will travel to the critical level of Type II diabetes.
Insulin resistance, therefore, leads to a high level of insulin and eventually to weight gain.
Why does your brain block receptors?
As you know now, insulin resistance is a mechanism for adapting your body to its environment (again the principle of homeostasis).
As I often say, your body has been created in a perfect way, and believe me, nothing is left to chance, even when your body suffers from dysfunctions related to your lifestyle.
The main mission of your brain is to protect yourself and to keep you alive as long as possible.
When your body is insulin resistant, it is also to protect you.
Let me explain :
You know that the main mission of insulin is to reduce your blood sugar level, I told you enough, I think.
But if you secrete too much, your sugar level will drop so much that you risk hypoglycemia (a sudden drop in sugar level).
Your body, not wanting to die (and you don’t think so either), will block receptors to prevent insulin from taking too much sugar.
These studies have shown that the higher the level of insulin, the higher the insulin resistance rises proportionally.
What about weight gain?
Another study was done to find out if there was a correlation between insulin resistance and weight gain.
Several patients started insulin treatment for 6 months.
Between the beginning and the end of the study, they went from 0 to 100 insulin units per day on average.
Their blood sugar level was very well controlled throughout the study.
- The more their insulin level increased, the more resistant it became.
- Although their sugar level was good, they still developed diabetes.
- Patients took an average of 17.4 pounds, even reducing their daily intake by 300 calories (again a new proof of the uselessness of counting calories).
What is the relationship with Oprah Winfrey’s story?
I admit to being a little off the main topic, but it was important that you understand what insulin resistance is before coming back :).
To go back to Oprah’s story, the longer this cycle of resistance has lasted, the more difficult it is to break it and lose weight.
For the simple reason that your body will adapt to it.
So even by changing your diet, your body will do some resistance, and thus keep your insulin level high.
In addition, you will become less sensitive to insulin as shown in the graph below:
This graph comes from the site weightology, comparing the insulin secretion of a thin and obese person, with an identical diet.
This is the proof that those who promise you to lose 60 pounds in 30 days really tell you bullshit.
You do not treat overweight in the same way with someone who has been overweight for 2 months, and another person for 30 years.
I assure you, I told you it was difficult, certainly, but not impossible, don’t worry.
In this article, I will give you my advice to break this resistance, and I am convinced that by following them, you will reach your goal.
There is a lot to say about insulin resistance.
Unfortunately, I can’t go into details here, because this guide is already more than well supplied, I think 😀
What causes insulin resistance?
It is persistence that leads to resistance.
Let me explain :
You develop resistance when you keep a high level of insulin, for a longer or shorter period.
All your hormones are never secreted continuously: they function as a cycle.
Ex: Melatonin (the sleep hormone) is secreted at dusk and stops shortly before waking up, the cortisol is secreted upon waking to give you a little “shoot”, and you wake up, Growth hormone is secreted overnight and is non-existent during the day.
If I tell you that, it’s because no hormone is secreted continuously so there is no use for your body to resist.
As soon as your body is exposed to a constant environment, it adapts to it (again the principle of homeostasis).
Let’s take an example :
Have you ever seen a baby sleep deep in a noisy airport?
Yes, very often, we agree 😃.
Have you ever wondered how is this possible?
I am going to tell you :
Simply because the baby will adapt to his environment by developing resistance to ambient noise.
Now imagine the same baby sleeping in his quiet room at home.
The falling spoon will wake him up, and you can say goodbye to your afternoon program.
So do you say that your insulin is a bit the same thing …
The longer you secrete for a long time, the more your body will adapt to it, and therefore resistance.
So you will understand, to make resistance, there are two prerequisites: a high level and a constant stimulus.
This is where many people make the classic mistake of believing that you just need to change your diet to lose weight.
No, it’s wrong!
The timing of meals is just as important as the meal itself!
That’s what we’re going to talk about now.
The timing of meals
We often hear “Breakfast is the most important meal of the day, you have to divide your meals, you have to eat 5-6 meals a day, or rather eat every 3 hours …”
No, but 1 second, please!
Since when would you spend your day eating would help you lose weight?
We will have heard everything!
It seems completely foolish, and illogical, but for which reason?
Let’s see that right away.
Let’s jump in the 60s when we were still eating “only” 3 meals a day.
In this first case, you will secrete insulin during your 3 meals.
In between meals, your insulin level will go down, your glycogen level will also drop, so your body will use your fat reserves to provide energy.
To fill the moments when you are not going to eat.
In this situation, your body does not have time to adjust itself.
Simply because your insulin level will oscillate between the high and the low at different times of the day.
So, you don’t risk developing insulin resistance.
In addition, your insulin level will be at a low during the night, as you will fast, so you will wake up with an insulin level low the next morning.
Which, I remind you, is perfectly normal for a person in good health.
But today, unfortunately, that’s not what’s happening.
We have taken other habits that are very different from those of our grandparents, and which aren’t at all adapted to our genes, but more to the need of industrialists … 😉
Now let’s see what happens if you spend 3 to 6 meals a day as many advise to do:
You will secrete insulin all day, so your body will adapt to it, and make insulin resistance.
But that’s not all…
You will have secreted so much insulin during the day, that a night of sleep will not be enough to lower your insulin level to the lowest level.
You will wake up with a level of insulin much higher than normal.
The longer this situation is repeated in the long term, the higher your insulin level will be (remember cycles that are repeated 😉).
People who advise you to divide your meals to boost your metabolism tell you (again) bullshit.
All you are going to stimulate is your insulin and your weight on the scale.
Your body was not made to fill up all day, from morning to night.
On the contrary, your body has been designed perfectly.
Survival mechanisms have been put in place to allow you to live, despite long periods without eating.
What you need is only to reprogram your body, so that it reactivates all its functions.
To do this, a technique as old as the world exists, and I’ll talk about it later in this guide;).
Get ready, I’m going to shock you. 😀
Do not rely on industry to tell you the truth, and advise you to eat less, think about it, they have no financial interest.
On the contrary, they condition you to create needs that you do not even have, making you eat all day long.
Soon, they will even find ways to make you eat during your sleep …
It would regulate the transit to what seems, but shh, don’t say it 😉.
Today, we spend almost 80% of our time secreting insulin during a day …
So here’s a tip:
Eat up to 3 times a day, and I beg you, don’t listen to those who tell you otherwise!
From now on, the causes of your weight gain have no more secrets for you.
Now that you know the sources of your problem, we can move on to what interests you the most to know: the real solutions!
The real solutions to lose weight
So, before anything else, forget all the advice you’ve been given to lose weight so far, and focus on all the solutions I’m going to share with you.
These solutions may be less glamorous, require some effort on your part, but one thing is certain they work and are scientifically proven.
Believe me, by following them, you will very quickly feel the benefits.
You now know that if you put on weight, it’s because your insulin level is high.
So you control your insulin production, you control your weight.
In order to lose weight, you need to deal with the causes of insulin spike and solve the problem on three fronts: your diet, your stress and your resistance to insulin.
So let’s start with the diet.
Which diet to lose weight?
If you want to lose weight in the long term, as you probably know, it will be necessary to completely review your diet to minimize the secretion of insulin.
A study was published in 2009, by the Journal of the American Medical Association, to compare different diets, and see which was the most effective way to lose weight.
Among these different regimes, there were:
- A diet low in fat,
- A diet low in carbohydrates,
- A balanced diet consisting of 40% carbohydrates, and 30% protein and fat.
The group that had followed the low carbohydrate diet had the best results.
But that’s not all.
He had better blood pressure, better cholesterol, and better blood sugar.
Another similar study was published in 2003 by the New England Journal of Medicine.
It also confirms that the low-carbohydrate diet is the most effective for weight loss, compared to a diet low in fat, due to a significant drop in insulin levels.
But be careful, I repeat again: the problem does not come from the food, but from its transformation.
I’m not suggesting that you cut out all the carbohydrates to get back on fat and protein, because, like everything else, there are good carbohydrates and bad ones.
What I recommend to you to lose weight is to get away from all processed products, starting with:
1 – Cut added sugar
This is the first thing you will have to cut from your diet.
90% of industrial foods are high in sugar, so I recommend you to avoid everything that comes out of a laboratory and consume only real foods in their natural state.
However, if you want to eat, then read the labels of the products you buy because the sugar is probably hidden in several forms: glucose, sucrose, malt, dextrose, fructose, syrup, aspartame, etc.
Don’t ask yourself how much sugar is tolerable, it’s like asking how many cigarettes are acceptable.
Sorry, I’m not the kind of person to tell you what you want to hear to sell you magic solutions :).
Losing weight while eating all the industrial products that we love, it does not exist.
There are no small or large toxicities: a toxic product remains a dangerous product!
So “all in moderation”, you must forget it because it will lead you to your loss!
Do not listen to people who tell you that you need added sugars to live and have energy throughout the day.
We have lived for millions of years without adding sugar.
So if you needed it so much, know that the human being just wouldn’t have survived, and I couldn’t have been there to write you this guide.
By removing the added sugar, you will rediscover the true taste of food, and your body will thank you, believe me;).
Avoid all pastries, cakes, sweets, sodas, etc.
These products don’t bring you any nutrients, cause a strong secretion of insulin and reinforce your addiction.
Concentrate on what nature offers you, and forget all the products created by a human being.
I’ll publish a completely new article on how to stop sugar soon.
2. Reduce your consumption of refined grains
They are also industrial products that will have to be banned for the same reasons as sugar, due to their low nutrient content.
These processed products are no longer in their completely natural state.
They are devoid of nutrients (lipids, proteins, fibers) and their carbohydrate content has been increased, which means that they are digested much too quickly.
As you know, a quick digested product is a product that dramatically raises your sugar level, which causes an insulin spike and therefore leads to weight gain.
But that’s not the only problem:
All cereal products are often accompanied by sugars, and vegetable or trans oils, because they are added during their processing.
But also the presence of gluten, for most of them, of which I am not a very fan in a health perspective, but I would talk about it in another article.
What shocks me the most is that I still see many diets promising to lose weight (often 15 kilos in 15 days eh? The classic!), Including breakfast cereals in the morning, it’s just crazy!
So for your health, and if you want to lose weight, you must forget all toasts, pizzas, white bread, donuts, pasta, tortillas, paninis, etc.
Do not forget what I told you in this guide, and what I’m telling you all the time:
The problem does not come from the food, but from its transformation.
Replace them with real foods in their natural state, ie fruits and vegetables, seeds, tubers, oleaginous fruits, and so on.
3. Moderate your protein intake
If you want to lose weight and be healthy, I advise you to avoid consuming any meal substitutes like protein bars, or protein shakes.
They are also processed products that don’t provide you with any nutrients, and have a negative impact on your insulin secretion because of their high sugar concentration.
It isn’t this type of product that will help you lose weight, and if you consume too much, they can have the opposite effect, and therefore make you gain weight.
In addition, these products are fiber-free, so they are also digested very quickly.
Which means that you will be hungry very quickly, and you will have a very high chance of overeating to fill that hunger.
Choose real solid foods like eggs, meats, fish, or even vegetable protein, which are much better sources of protein.
Attention, I insist on one thing:
You must consume your complete animal protein quality, because lean proteins also stimulate your insulin, so instead prefer whole meats (such as organs), eggs (with their yellow), and oily fish (I talk about it just after ).
4. Increase your fat intake
Yes, if you want to lose fat, and be healthy, it is not a choice, it is an obligation to consume it.
Because it’s not fat that makes you fat.
Yes, I admit, it might seem logical, I myself have long been fooled, but now you know what causes your weight gain.
Insulin is the only “culprit”.
But fat is the type of food that has the least impact on your insulin, because of its very slow digestion, so it can’t be at fault unlike sugars and refined grains.
In addition, it has the advantage of quickly triggering satiety.
Which means that you do not risk eating a lot before you feel “full”.
Forget, please, this calorie-related sleeping story, that you should not eat fat because of its high caloric density!
Once again, I emphasize that, but the world wasn’t created 50 years ago.
As surprising as it may seem, before the industrialization of the world in 1970, there was a life, yes I assure you.
There were humans who lived before us, and you know what: they were not overweight.
And even worse … They ate fat!
No, but more seriously, for thousands of years, fat has been the basis of our diet.
Because you have to know that 90% of the food you find in commerce today didn’t exist thousands of years ago.
If we had not consumed so much fat during our existence, the human species would probably not have been as smart as we are today.
Your brain, remember, is 60% fat, so imagine that we don’t need it, it’s completely surreal.
Because, like everything, there are bad and good fats.
So, that’s all for this first part about nutrition.
How to reduce stress?
As we have seen in this article, the secretion of cortisol increases your sugar level, which will influence your insulin secretion.
To reduce your secretion of cortisol, you will have to reduce your stress level.
How to do it?
There are a lot of effective techniques to reduce your stress.
I’m going to give 4 techniques that worked for me and the people who follow me.
1- Improve the quality of your sleep
I think you know the benefits of sleep, I do not need to remind you.
Lack of sleep leads to chronic stress, which leads to weight gain.
Several studies have confirmed that there is a link between lack of sleep and weight gain.
The longer the lack of sleep, the more the weight increased
A hundred years ago, the population was still sleeping 8-9 hours on average.
Today, according to a survey conducted by Le Monde, 33% of French sleep 6 hours or less, which represents over a year, the equivalent of a lack of more than a month and a half of sleep compared to Our needs.
How to sleep better?
To have qualitative sleep, you need to sleep an average of 7-8 hours per night.
For that, I advise you to:
- Sleep and wake up every day at the same time
- Sleep in a room as dark as possible
- You create a calm environment
- Light dinner, and don’t nibble before sleeping
- Avoid all sources of distractions, at least 2 hours before going to bed (computer, phone, iPad, TV, etc.)
2. Practice meditation
I discovered meditation a while ago, and I can tell you that it’s a good thing.
I became addicted!
Since I practice it, I feel much better, I am more positive, calmer, I have a more qualitative sleep, and a much better breathing.
This will allow you to significantly reduce your stress, and therefore indirectly, it will promote your weight loss by putting you in the best position.
Don’t forget that your outer appearance comes first and foremost from your inner well-being.
There are many kinds of meditations such as yoga, tai chi, stress relieving massages, or even religious practices (a prayer is a form of meditation as well).
Try to include mini daily meditation sessions upon waking and before going to bed, you will soon feel the benefits 😉.
Coming soon, I will also write a dedicated article on the subject, but in the meantime, you have several practical videos on YouTube.
The sport alone has no impact on weight loss, even if everyone tells you the opposite, studies show, burning calories is just wind.
But it’s not an excuse to do nothing.
Working out is important for your health, including:
- to reduce your stress level by secreting endorphin hormone
- to increase your well-being,
- to let off steam
- to get away from your everyday life
- to be in better shape
- to sculpt a more athletic body 😉
You don’t necessarily need to push the cast iron in the gym if you don’t like it.
Start by including new habits in your daily life like:
- Take the stairs instead of the elevator
- Take a bike instead of a car
- Walk instead of taking the metro
- Work a standing maximum
You can also go for walks in the forest, hiking, climbing, gardening, martial arts, etc.
You can do what you want if you take pleasure in what you do, this is the most important :).
Your body is made to move a maximum, so ask for it as soon as the opportunity arises ;).
At first, it will seem difficult, it is normal, but as you go, you will become accustomed, and it will be part of your daily life to the point that you will not even realize it :).
4. Look after your environment
This may seem not important, but I assure you that we neglect the influence of those around us on our well-being.
If you want to reduce your stress, I strongly advise you to pay attention to the people who make up your environment.
All of these tips will help you significantly reduce your stress levels, and indirectly remove one of the main causes of your weight gain.
This will put you in the best conditions to begin your process of transformation.
That’s all for the stress part 😉.
How to stop insulin resistance?
To break insulin resistance, there are two things I recommend you to do:
1- Avoid having too regular insulin spikes, and this will go through you limit to 3 meals a day.
Forget the snacks because they are occasions besides making you consume sweet.
Between your 3 meals, take care to occupy your days because boredom often leads to nibbling bullshit.
If you are hungry between meals, take tea or coffee with fruit, for example, to avoid breaking your habits.
2- Include days in your weeks when you will force your body to lower its insulin level to the lowest.
To achieve this, there is an ancestral method, well known, but rarely used while it is ultra effective to lose weight.
This method has been used for millions of years by the human being and confirmed by a multitude of scientific studies.
This method is fasting!
Sorry to disappoint you if you expected a method that would revolutionize the world, a new miracle pill, or a secret unknown to the human species.
You are on the blog of realistic and motivated people, not dreamers, let’s see!
But hey, if you read this guide again, it’s because you have become aware of it, reassure me.
Fasting is the method which, in my eyes, is the most effective way to force your body to purify itself and to return to its normal state.
If you do not know what is fasting, it is simply abstaining from eating for health, spiritual or other reasons.
Why does it work?
It makes the mechanism is very simple.
Glucose (sugar) and fat are the primary sources of energy for the body.
Fasting will empty your glucose stocks, so your body will have no choice.
He will draw on your reserves (so the fat he had made) to operate the machine.
Part of the fat is used to make energy reserves like animals before going into hibernation.
Know that your brain will never die, so fasting will not kill you.
Your body is used to it, and the human being has been using it for millions of years.
So if you want to lose weight effectively, I advise you to incorporate days of fasting.
If you are starting out, I recommend starting with intermittent fasts.
Which means that during these days when you are not going to eat, you will only drink water, coffee or tea (of course without milk and without sugar 😃).
Go gradually, week after week.
You will quickly get used to it, and feel the benefits, you will see it is very effective!
That’s it, this ultimate guide is finally coming to an end!
To conclude, there are 4 last things I would like to tell you.
1- Change your habits, that’s good, but I advise you to go gradually.
Don’t transform your life overnight.
Go ahead gradually, it is useless to be in a hurry, it’s a marathon, not a sprint.
It’s every little change you make in the short term, which, put together, will allow you to transform yourself in the long run.
Incorporate new good habits every week, the most important thing is to improve every day.
2- Don’t compare yourself to others because you are unique.
Don’t care someone lost X kilos in X days!
Don’t care if someone goes faster than you!
The only person with who you have to compare yourself is you, and you alone.
Make every day a better version of yourself, and be proud of it.
3- To lose weight, your best asset will be your patience.
Stop being obsessed with your weight.
Stop thinking about it.
Stop looking for tips, techniques, ways to try to go faster, because, believe me, your disappointment will always live up to your expectations …
Just make sure you give your body what it needs, and trust it to do the math for you, and take care of yourself.
4- Have the right reasons to lose weight.
Nowadays, people are judged by their appearance but you don’t have to go into this game.
I know you want to lose weight to feel better in your body, and regain your self-confidence.
But believe me, as surprising as it may seem, you will have more chance of achieving your goal in the long run if your weight is not your primary goal.
The quest for optimal health is what should be your first goal.
Your weight loss will only be a consequence.
Now, it’s your turn!
What do you think of this (very) long guide?
Did you like it?
Are you one of the courageous ones who have read it all the way?
Do you have any questions on the subject or are there points on which you would like clarification?
What are the first actions that you will put in place today or tomorrow? 😉
Tell me while leaving me a comment right below
Thank you for reading me to the end.
I’ll meet you in a future article.
In the meantime, take care of yourself and your loved ones.
See you soon 😉!