Find out what works for YOU
I was reading a wonderful blog by Amy Berger ("Tuit Nutrition”), which was all about unrealistic expectations and the mistakes we make, especially when trying to eat low carb. No matter what we choose to do, when it comes to our dietary intake, whether low carb, low fat, calorie counting, meal replacements and so on, ultimately you and I need to know what works for our very unique and very frustrating metabolisms. Most importantly we need to work out what works for the long term, because we all know we can lose weight in the short term, only to regain everything over the next few months or year. Your goal, and mine, is not just to lose a lot of weight over a short time, but to lose that weight and know how to keep it off for the next 10 years.
I am a fan of lower carb, higher fat eating, as I feel in most of the cases I see, that insulin is the driving force for fat accumulation. But this approach isn't necessarily the best for everyone. I agree with Amy, that just because we recommend a greater fat intake as we decrease carbohydrates, it doesn't mean we can get away with eating unlimited fat (unless of course you are training 7 hours a day). A lot of us eat, or snack, when we aren't hungry. However, because we feel protein and fat are ok as long as we limit carbs, we can partake of an unlimited amount of these macronutrients, then wonder why we aren't losing weight.
As I understand the physiology of fasting, whether it be for 12 hours, 18 hours, 24 hours or 48 hours, I have become a fan of people trying to incorporate a couple of days a week of fasting into their regular pattern of eating. Beyond the fact that this lowers insulin and surprisingly increases basal metabolic rate, I find its greatest benefit is in having people really understand, feel and experience true hunger. It's not as severe as we anticipate! I believe also that it shows people that we are eating more out of desire than need. Ultimately people learn to not eat simply because it's time to eat, but because they are truly hungry.
If your weight is at a standstill, then try something different. Could you get away with 2 meals per day for a few days, or have one meal a day on alternate days for a week or two? Snacking is a huge issue, even if those snacks are perceived to be 'healthy'. We don't need them! Having said that, I realize the incredible drive that comes from that area of the brain that causes huge cravings in many people. Avoiding snacks is easier said than done.
What we hope to achieve, if it can be done without medications, is to try and settle that area of the brain that creates the urge to eat. Less eating, not more eating, certainly helps. Avoiding sugars and refined carbohydrates helps a great deal. Trying to distract ourselves is very important, and I would encourage everyone to find something to do to keep their hands busy, especially in the evening; something that is, other than reaching for food. One man I met recently enjoys working in his workshop, another person, going for a walk, another knitting or sewing. Right now, as I have extra time as I wait for a patient, I'm typing which will keep me away from the multitude of protein bars, and now chocolates which some wonderful people have brought in!
Be open to learning. New ideas. Start with reading. "Tuit Nutrition”… blogs...there are many thoughts, ideas and practical suggestions out there.
Whatever you do, find out what works for YOU. Then, stick with it. Don't ever give up trying, the answer is out there. You can do it.
Dr. Doug