⁣Calories & Weight Loss

In the standard Low Calorie World that we live in, we are
led to believe that calories are evil. However, a low calorie diet is not only
non-satisfying, but is also not sustainable because you cannot stay full.

When looking at ways to lose weight, we really need to pay
attention to 3 main hormones:

·
Leptin – influences satiety

·
Ghrelin – influences hunger

·
Insulin – influences fat storage, the metabolic
hormone

Insulin has been given a bad rap recently, but it is not all
bad when it is maintained in balance.

When you eat, insulin is released to move glucose to the
cells and helps to store the excess fat that has not been used up. During the period
when we don’t eat and if the insulin level is below 5, insulin will play a part
in allowing the body to use the fat storage for energy. Insulin is really the
key to weight loss, not calories. Insulin resistance is when the insulin
remains high even without eating. When this is the case, the fat stores are
hidden and unavailable and that is when the feeling of hunger is triggered
because the body has a perception of lack and the metabolic rate slows down
causing you to want to eat.

You can reduce insulin by

·
Following a low carb high fat diet or a
carnivore diet

·
Doing Intermittent fasting from 17 hours up to
72 hours

You can see from the table the foods in the green boxes are
the ones that should make up the bulk of your diet. Some of these foods,
although high in calories, will keep you full and will help with intermittent
fasting or eating one meal a day (OMAD), like I do.

So, the moral of the story today, DON’T count calories.
Focus on the foods that keep you full and satisfied.

You can find the chart at my website https://bit.ly/2URKfy3

I am grateful to Dr Sten Ekberg for some of the information
contained here: https://youtu.be/DfI_qYUMgGs