Here’s the thing about diets. When someone says diet, as in diet and exercise, what does Weight Loss actually mean? According to Webster’s Dictionary, a diet is food and drink, regularly provided or consumed.
So by definition, as long as you’re eating and drinking, you are on a diet. When most people say diet, they’re implying they are either restricting calories or restricting certain foods. So when the doctor tells their patient, in order for you to lose weight, you need to diet and exercise.
What exactly does that mean?
And whenever you see a study published about weight loss, they talk about one group of patients being on a diet. But most studies never provide specifics about what exactly that person is eating, mostly because it’s really hard to track exactly what someone is eating all the time.
Many presume that a diet is cutting calories, but caloric restriction by itself does not result in sustained weight loss because what you’re eating has a lot to do with it. More so or much more so compared to how much you’re eating because, for example, 2000 calories of Oreos and Doritos exerts different metabolic and hormonal effects compared to 2000 calories of broccoli, avocado, and salmon.
One in four American adults go on a diet to lose weight every year. The ads you see everywhere New Year, new you beach season coming soon. Are you ready? Most are not successful regardless. Everybody touts their own diet. Everyone touts that their diet’s the best, right?
So you have keto, Veganornish Paleo, Mediterranean, and Japanese. There are plenty of studies to document that each and every one of these diets fare better than the standard American diet or the Western diet. However, with the exception of the Mediterranean diet, there’s very little evidence to document that one does better than another.
In an attempt to determine which diet was best, there was a 2007 study. It’s called the A to Z study or the A to Z weight loss study looked at four separate diets. It looked at the At kins diet, which is a high fat, low carb, the Learn Diet, which is low calorie, the Ornish, which is very low fat, high fiber, and then the Zone, which is low processed carbs, and there’s also lean protein.
So those are the four different diets that they’re looking at. This study demonstrated a very important point in that all the diets worked, but only for two months. At that point, they stopped working because most people weren’t vigilant enough to actually stay on it, and they slowly slipped back into their original eating habits.
Now, the author of that study, Christopher Gardner, followed this up with another study in 2018 called the Diet Fit Study, which looked at a low-fat diet versus a low-carb diet. Specifically, the low-fat diet consisted of 48% carbohydrates and 29% fat, even though technically a low-fat diet should be less than 20% fat.
Now, in the group who was on the low-carb diet, they were eating 30% carbs and 45% fat, even though a true low-carb diet should be less than 25% carbs. Regardless, the study showed that it didn’t matter which diet you were on low fat or low carb, as long as you ate real, meaning whole foods, meaning unprocessed foods, and you didn’t revert back to eating processed food.
Now, on average, whether it’s low carb or low fat, in this study they actually lost equal amounts of weight.
What did these diets have in common?
They were both high in fiber and low in sugar, which is exactly what happens when you’re eating unprocessed food.
So yes, when weight loss companies are selling people these diets that consist of highly processed food, even if it is smaller portions because it’s highly processed food, it’s a scam because in the long run, they don’t work dieting.
In this sense, the caloric restriction of highly processed food in the form of prepackaged meals, it does not work in the long run. In fact, in May of this year, Jenny Craig filed for bankruptcy. Even Weight Watchers knows that what works best in the weight loss game is the weight loss drugs.
And that’s why they purchased the telehealth startup so that they can start prescribing people the new weight loss drugs. Things like we Govi and Manjaro. In order for us to lose weight, we have to get our insulin levels down and improve our insulin sensitivity in our body.
Insulin is a hormone made by our pancreas and it exerts all kinds of effects, one of which is to actually tell the hypothalamus part of our brain that you’re full.
So when your hypothalamus becomes less sensitive to that insulin, you end up becoming hungrier and you have worsening of your cravings. When it comes to our diet, there’s a spectrum of macronutrient compositions, meaning carbohydrates, fats, and proteins to choose from with various diets.
There’s vegan, there’s Flexitarian, there’s Pescatarian, Mediterranean Paleo, low carb, and then there’s keto, which is very low carb. They all work to get our insulin levels down. As long as you’re eating real food, that’s because real food is unprocessed, which is to say that it’s by default low in sugar and high in fiber.
And this is what lowers our insulin and improves our body’s sensitivity to insulin, meaning it lowers insulin resistance. So it’s true that each person has different genetic predispositions, different epigenetics, and different gut flora, meaning different gut microbiomes.
So specific diets might work better for some compared to others. But the overriding theme, regardless of the specific diet that you’re on, is to eat real whole food that is unprocessed or minimally processed because that is what gets our insulin levels down and improves our insulin sensitivity.
For example, let’s say you’re on a vegan diet, but that vegan diet is highly processed. So for example, let’s say you’re eating Doritos Oreo cookies, and Coca-Cola. Well, that’s going to increase our insulin and worsen insulin resistance.
But a vegan diet that consists of avocados, spinach, and quinoa will have the opposite effect.
What about a keto diet that consists of sausage, pepperoni, and hot dogs?
So this is a very highly processed version of the keto diet. Well, you’re still going to be very low carb and very low in sugar, but you’re still going to develop worsening insulin resistance because of the excess saturated fats like palmitate, that end up generating inflammation in the body.
And you get decreased responsiveness of the cell membrane to insulin-mediated actions through a decrease in binding affinity. But if you’re eating a keto diet consisting of avocados, nuts, seeds, salmon, and lean chicken breasts, well, your body will be super sensitive to insulin and your insulin levels will be super low, which is a good thing.
The most important aspect of improving your insulin is what you are eating. But there are other things that help improve insulin. When you’re eating as an inter bin fasting, does it as well. So does exercise.
And yes, the new GLP one agonist drugs like omaglitide, which is ozempic and Begovi, as well asterzepitide, which is manjaro, do they improve insulin resistance? Absolutely. Now, some say well, but these drugs, these GLP one agonist drugs, don’t they raise your insulin levels? Here’s the interesting thing.
These GLP one agonists, actually tell your pancreas to make more insulin. So maybe you think this is a bad thing, but it’s not. Because over time, these drugs actually lower your insulin levels. Take a look at this study ofter zepitide, which was published in the New England Journal of Medicine in July of 2022.
You’ll notice here that the fasting insulin levels were dropping as people were taking higher and higher doses of the drug. So even at the lowest dose in this study, at five milligrams, people had significantly lower fasting insulin levels. And as you increase the dose, the fasting insulin levels become lower and lower, and that also correlates with the degree of weight loss.
So if GLP one drugs tell the pancreas to make more insulin, why do the fasting levels actually go down? Because of this drug, it curbs appetite and cravings. So people end up eating less food particularly less sugar and less refined carbohydrates. But of course, these drugs are hard to get.
They’re expensive, and most insurance plans don’t cover them. But what we’re doing at our weight loss clinic, we can help you get access to them without costing an arm and a leg. And I’ll provide a link right here if that’s something that you’re interested in. And if you want to know more about the GLP one agonists, like ozempic and manjaro, could also check out this video right here.
How to fast weight loss without exercise?
Exercise is vital for your overall health and well-being. But what if exercise is a challenge for you due to a physical limitation or hectic schedule? In this blog, I’ll discuss the pathways to weight loss that do not involve exercise.
When you include exercise in your weight loss program, you get some added perks, including the reduction of harmful visceral or belly fat and a reduction in insulin resistance, which will make it easier for you to not regain the weight after it’s lost.
So regular exercise should always be something that you’re striving to bring into your life. However, the reality is that some of us have health or physical limitations that make exercise challenging, or we have work or family obligations that take priority.
To lose weight without exercise, some reduction in your diet must take place. What you choose to cut back on is up to you, and you have three choices you can limit calories, you can limit a certain type of food, or you can limit the number of hours you consume food during the day. So let’s look at each of these options.
One way to diet for weight loss is to limit your calorie intake. There’s a lot of evidence to support the fact that reducing the calories that you take in results in weight loss. So calories are important, but how you go about reducing those calories, in my opinion, will make a big difference in how much success you ultimately achieve.
This leads us to the conversation of the second thing that can be limited in your diet to lose weight without exercise, and that is the limitation of a certain type of food.
Reducing your intake of sugar and refined carbohydrates, which you often hear me referring to as the three C’s cookies, cakes, and candies is the best option for anyone, whether you prefer a more animal or a plant-based diet.
If these foods and sweetened drinks are a part of your diet, reducing them will result in weight loss without a need for exercise. But traditional diets also have us reduce a type of macronutrient, which gives us the option of either following a low-fat or a low-carb diet.
Now, if you follow my channel, you know that I side with low-carb dieting. What you might not know is that I started out here on YouTube with much more of a slant toward low-fat dieting. It wasn’t until I watched my husband, who had struggled with his weight for our entire married life, lose 80 pounds, that I truly made the switch.
where we turn weight loss resistance into weight loss results. So I’ve studied both diets and there is evidence that both of them work as long as you are choosing healthy whole foods.
One challenge of low-fat dieting, however, is that it has been the diet of choice for the past 60 years, which was a time period in which we saw obesity rates skyrocket. This disconnect between the diet and results may be because many people find low-fat diets difficult to stick with due to hunger.
This feeling of hunger may be explained by looking at the nature of a carbohydrate versus a food that is primarily fat. Carbohydrates are a quick and easy source of energy for your body and that is not a bad thing by any means.
But it does mean that they will burn up quickly, much like twigs on a fire. So you get a short burst of energy from your high-carbohydrate meal. But if you want that energetic fire to keep burning, you’re going to have to continually refuel by eating. If you try to put off eating, your body reminds you by turning on hunger and cravings. Dietary fats, on the other hand, digest and burn at a much slower rate.
So they are like the logs on a fire because the available energy is slower to burn away. Hunger and cravings stay away longer. And low carb, high-fat diet also puts your body in a hormonal state that favors the burning of body fat over fat storage.
It does this by keeping the level of insulin, which is the fat-storing hormone low in your blood. So we see that the calories we get from carbs and dietary fats are not alike. They have vastly different effects on your blood insulin levels.
Carbohydrates, particularly refined carbs, cause a significant spike in insulin, whereas dietary fats produce little or no increase in insulin. And if you’d like to learn more about low-carb dieting, I have many videos that you can access through my channel page.
But for this video, I want to share the third way that you can lose weight without exercise, and that is by limiting the number of hours you consume food in a 24-hour period. In other words, practice intermittent fasting. Fasting involves splitting your day between a period of eating and not eating, or fasting.
A popular way to practice intermittent fasting is to stop eating after dinner, skip breakfast, and break your fast at lunchtime the next day. Now, if you’re new to fasting, you may need to work up to this level before you feel comfortable.
But when you fast on a regular basis, you’ll find that it helps you to lose weight without having a need for exercise. And it does this in two ways. First, it naturally reduces calories by eliminating high-caloric habits like eating refined snacks at bedtime and consuming alcohol in the evening.
Also, while you’re fasting, there’s no food coming in. So we see that it has the same fat-releasing effect as a low-carb diet because the level of insulin in your blood would not rise during your fast. In fact, if you want to double the effectiveness of your weight loss, combine a low-carb, high-fat diet with intermittent fasting.
Both will limit fat storage, and you’ll find that eating this way keeps hunger under control, making it easier for you to fast. So we discussed three ways that you can alter your diet to lose weight without exercise.
You can limit your calorie intake, limit your cabin take, or limit the hours that you eat during a day when the excess weight comes off. You may find that you feel more inclined to exercise, and that will prove to enhance your overall weight loss and health even further.
And I want to share an email I received that I hope will support what I just said and encourage you that there is hope despite your starting point. Tim wrote I am a five foot, 1153-year-old man who on July 8 2019 weighed 410 pounds. I had been dealing with psoriatic arthritis for over ten years.
I was diabetic with an A, one C of 6.5 heart issues, edema, and severe sleep apnea, and had recently bought a medical scooter because I couldn’t walk more than 100 yards without developing crippling pain. Both my hips needed to be replaced.
But no one was willing to risk my life with the surgery because of you and your one two, three plan in videos as well as the two fit docs. I have lost 105 pounds in eleven months with no real exercise, as I would not walk because of my hips until I started riding a bike in May.
My A and C are now 5.6 with no medicine, my Edema is gone and hair has started to regrow on my lower legs since May. I am riding a bike about 200 miles a month. Tim went on to mention that he now follows a low-carb diet and intermittent fasting, but you can start the same way he did by learning my Free 0123 strategy.
Take this first step. I’ll point to where you can download that strategy. Thanks so much for watching. Please help me out by subscribing to my channel and then clicking the Bell icon so you receive a notification when my next video is released. Till then, have a great week.
Living in Texas and looking for a better way to lose weight and improve your overall health? You do not have to drive to Texas Medical Weight Loss Clinic. Whether you’re located in Harris County, Dallas County, Tarrant County, or any other rural or metropolitan area in Texas, all you need to join Calibrate is a mobile phone or computer and access to the Internet.
|Dr. Ferguson hails
|San Angelo, TX.
|Se Habla Espanol
|Farmers Branch, TX 75234
|Plano, TX 75024
|Dr. Heather Martin
|Receiving weight loss treatment through K Health herself.
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FREQUENTLY ASKED QUESTIONS:
How do GLP-1 receptor agonists work?
Each of the FDA-approved GLP-1 receptor agonist medications work in a slightly different way to support weight loss. Some may reduce your appetite while others may make it harder for your body to absorb fat from the foods that you eat.
It is important to note that these medications are not a replacement for exercise and a healthy diet. If you’re prescribed a weight-loss medication, clinicians will likely will recommend certain behavioral modifications, including a healthy eating and exercise program, to help you reap the most benefits from the medication, and manage or prevent any related chronic conditions.
How do I know if weight loss medication is right for me?
Many adults with health conditions associated with their weight are eligible for weight loss medication. These conditions include type 2 diabetes and high blood pressure, among others.
To be eligible for prescription weight loss medication from clinicians practicing on the K Health platform, clinicians conduct a strict screening process, which includes ensuring a certain mass index (BMI), the absence of certain medical conditions, and a history of unsuccessful weight loss with lifestyle modifications alone. If you don’t have a health condition associated with your weight, you must have a BMI of at least 30. If you do have a health condition associated with your weight, your BMI must be 27 or higher.
If someone isn’t a good fit for weight loss medication, they can still use K Health to manage other areas of their health, including lifestyle changes and chronic disease, mental health, and urgent care needs.
What is step therapy?
Step therapy is a type of prior authorization practiced by insurance providers. In step therapy, you begin treatment for a medical condition with the medication that’s considered “most preferred” (and is often less expensive) and progress to other therapies only if necessary.
What that means for you is that in many cases, your insurance will not cover the costs of GLP-1 medication unless you show that other methods of weight management haven’t worked for you. Your dedicated care team at K Health will help you navigate this process.
What does insurance cover?
We navigate insurance on your behalf and are able to work with the vast majority of commercial/employer insurance plans in order to get cost-effective access to your GLP-1 medication and coverage for your labs. Lab copays vary by plan. GLP-1s for most members with commercial insurance should be capped at $25 per month after any deductible is met. In the unlikely scenario that there is no path to a low-cost GLP-1 for you, you will be eligible for a refund (less a $250 fee for the initial doctor’s appointment).
What are the side effects of the medication?
The FDA-approved medications that are a part of the One-Year Metabolic Reset are called GLP-1s and are clinically tested, stimulant-free, and non-habit forming. Side effects are extremely rare, and most individuals who take a GLP-1 do not experience any. For those who do, nausea is the most common, and this typically resolves over the first few weeks of being on the medication. If you do experience any side effects, you’ll be able to reach out to your Medical Team directly for support.
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