Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Why Calorie Counting Fails & How to Burn Fat Without It

 

Here’s a recent guest post I did for Diets In Review. Hope it’s helpful 🙂

Which of the following statements are true?

a. A pound of feathers weighs the same as a pound of lead.
b. We have to consciously decrease calories in or increase calories out in order to burn fat.
c. All triangles have three sides.

If we believe what we’ve been taught, A, B, and C are all true. However, it may come as a surprise (or not, considering the dramatic rise in obesity) that biologists have known for a long time that B is false. We do not need to consciously eat less or exercise more in order to burn fat.

How’s this possible?

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

There are at least three major biological missteps with calorie counting:

1. It assumes calories out is fixed.
2. It assumes we can calculate calories out.
3. It assumes fewer calories in or more calories out requires the body to burn fat.

Calories Out is Not Fixed

Calorie counting incorrectly assumes if we burn 2,000 calories per day and cut calories in to 1,500 that we burn 500 calories worth of stored fat.

This is has been proven false in scientific circles for quite some time. Why?

Check-out the full guest post at DietsInReview.com.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

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Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

The Simple Scientific Cause of the Obesity Epidemic

 

“[Governmental] dietary guidelines necessarily are political compromises between what science tells us about nutrition and health and what is good for the food industry.” – M. Nestle, New York University

As our knowledge of the human body becomes ever more exact, scientists have made remarkable leaps forward in many fields. We have completed the study of the human genome. We can combat horrible diseases such as childhood leukemia with terrific success rates. Yet for one question that many of us would like answered—what foods boost health and help burn fat long-term?—we find all sorts of confusing claims. Since we know so much about how our body works, can’t science tell us the answer?

As it turns out, science already has, and it is surprisingly simple:

  1. Eat a lot of water, fiber, and protein rich (SANE) foods slowly
  2. Do a little safe, low-impact, and forceful (eccentric) exercise slowly
  3. Drink so much water (and green tea) that your urine is clear, you are never thirsty, and you are too “full” to drink sweetened beverages (soda, etc.)

The scientifically proven facts of fat loss are intuitive and simple. The confusion comes from bureaucrats acting like biologists and marketers imitating MDs.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Let’s clear up this unnecessary confusion by looking at the history of eating using a scale of one day. Say 12:00am last night was the dawn of our first ancestors, and right now it’s one second before midnight. For 23 hours and 57 minutes (up until 11:57pm) our ancestors stayed healthy and fit, eating vegetables, seafood, meat, eggs, fruit, nuts, and seeds. At 11:57pm, people started farming, became “civilized,” and began eating starch and a small amount of sweets. Two seconds ago, people started eating processed starches and sweets. Only right now—one second before midnight—did people start getting most of their calories from manufactured starch- and sweetener-based food products. That means the diet recommended by the government’s Dietary Guidelines was not possiblefor 99.8% of our history.

It is an unarguable anthropological fact that for the vast majority of their existence, our ancestors did not consume much starch and did not consume any added sweeteners. They did not eat whole grains. They ate no grains. They did not cut back on added sweeteners. They did not know what added sweeteners are. Emory University researcher S.B. Eaton tells us:

“During the late Paleolithic [the vast majority of human history], the great majority of carbohydrates was derived from vegetables and fruit, very little from cereal grains and none from refined flours.”

This idea is interesting to think about when it comes to our health. Obesity, diabetes, heart disease, and cardiovascular disease are called “diseases of civilization.” They did not become issues until agriculture enabled production of starches and sweets about 12,000 years ago. And they did not reach epidemic status until starches and sweets made up 43% of our diet.

Some people might object: “Back then, people did not live as long as we do now.” That is an excellent point. I felt the same way until I read research revealing three facts about our hunter-gatherer ancestors:

 

  • Fact: They are few and far between today, but hunter-gatherer tribes are still around, and scientists have studied them intensively. The studies show that they are free from obesity, diabetes, heart disease, and cardiovascular disease.
  • Fact: While their average age of death is lower than ours, many ancient hunter-gatherers lived beyond the age of sixty. Emory University researcher S.B. Eaton tells us: “Occasionally one hears the claim that primitive people all died too young to get degenerative diseases. This claim is simply false—many lived well into and through the age of vulnerability for such disorders, yet didn’t get them.”
  • Fact: Let’s take old age out of the equation entirely. Obese and type 2 diabetic “civilized” children are running around all over the place. The children of hunter-gatherers were obesity and diabetes free.

 

The lowering in the quality of our diet and the lowering in the quality of our health are not coincidences. Could it be possible that we are not designed to digest the food that makes up the majority of our diet?

The Chair of the Department of Nutrition at Harvard School of Public Health states unequivocally: “The USDA Pyramid is wrong. It was built on shaky scientific ground…[and] has been steadily eroded by new research from all parts of the globe…. At best, [it] offers wishy-washy, scientifically unfounded advice.” Here’s what the Journal of the American College of Cardiovascular Exerciselogy has to say: “The low-fat-high-carbohydrate diet, promulgated [publicized] vigorously by the…food pyramid, may well have played an unintended role in the current epidemics of obesity…diabetes, and metabolic syndromes.” The Co-Founder of the Center for Science in the Public Interest chimes in: “Good advice about nutrition conflicts with the interests of many big industries, each of which has more lobbying power than all the public-interest groups combined.”

We are not getting bigger and sicker because we are eating a lot of food. We are becoming hormonally “clogged” and losing our natural ability to burn fat from eating the wrong quality of food. The further the quality of our calories has gotten from the high-quality SANE food we ate for 99.8% of our evolutionary history, the bigger and sicker we have become.

 

 

Decades of advanced dietary research have taken place alongside spiking obesity and disease rates. This research recommends a diet much different than any version of the government’s Dietary Guidelines. For example, Dr. Marion Nestle at New York University notes how the scientific community has long criticized the USDA’s Food Guide Pyramid’s failure to “recognize the biochemical equivalency of sugars and starches in the body.” More simply, starch has the same impact on our body as sugar. Why don’t the government’s guidelines reflect this research? Who needs science when a constant barrage of food, fitness, and pharmaceutical industry marketing bullies us into believing that the government’s recommendations are healthy?

“The USDA-sponsored Dietary Guidelines for Americans and its Food Guide Pyramid are nutritionally and biochemically unsound…They radically changed the food habits of tens of millions of Americans in a massive human experiment that has gone awry…. Today, there is little doubt that there is a clear temporal association between the ‘heart healthy’ diet and the current, growing epidemics of cardiovascular disease, obesity, and type-2 diabetes.” – A. Ottoboni, in the Journal of the American Physicians and Surgeons

A great deal of money is being made from our nutritional confusion. Even worse, the government created these guidelines in much the same way it creates laws: by listening to lobbyists and by making compromises. The history of the USDA guidelines and graphics is nothing short of shocking. We’ll dig into the details starting in the next post.

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Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

What a novelist can teach us about weight loss

I recently stumbled upon a beautiful quote by the American novelist and short story writer Nathaniel Hawthorne:

Happiness in this world, when it comes, comes incidentally. Make it the object of pursuit, and it leads us on a wild-goose chase, and is never attained. Follow some other object, and very possibly we may find that we have caught happiness without dreaming of it.

Happiness is as a butterfly which, when pursued, is always beyond our grasp but which, if you will sit down quietly, may alight upon you.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

What struck me most about Hawthorne’s words was their profound applicability to the world of weight loss, health, and fitness. Consider a slight paraphrasing:

Weight loss in this world, when it comes, comes incidentally. Make it the object of pursuit, and it leads us on a wild-goose chase, and is never attained. Follow some other object (such as the metabolic healing or long-term health), and very possibly we may find that we slim down and stay that way for the rest of our lives without dreaming of it.

Weight loss is as a butterfly which, when pursued, is always beyond our grasp but which, if you eat high-quality foods and do higher-quality exercise, may alight upon you.

It may be a stretch, but something about it resonates with me. Would we improve upon the 95% failure rate of traditional “eat less, exercise more” weight loss approaches if we channeled Hawthorne, freed ourselves from the chains of weight loss, sought gradual metabolic healing, and enabled “slim” to land gently upon us?

PS The critical distinction between health, fat loss, and weight loss is covered in more detail in this ebook and this blog post.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

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Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Eating Fat Does Not Hurt Cholesterol & It’s Not About Lowering Cholesterol Anyway

 

“Although low-fat high-carbohydrate diets are recommended…in an effort to reduce the risk of coronary artery disease, the results of short-term studies have shown that these diets can lead to…an increased risk of coronary artery disease.” – The American Diabetes Association

As with other popular misconceptions about how our bodies work, confusion runs rampant about lowering cholesterol and cholesterol in general. Ancel Keys played a key role in creating this problem. Along with his other claims, he needed a scientific sounding explanation for how foods containing fat kill us. Looking at his data, Keys noticed that people eating more foods that contain fat generally had higher total cholesterol. While there was—and still is—no proof that high total cholesterol causes cardiovascular issues, Keys called it the cause of their heart problems.


Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

It’s Not About Lower Total Cholesterol Levels

Even while Keys was touting his new findings, the Federal Register (the official log of the federal government of the U.S.) was on record with the true scientific data at that time:

“The role of cholesterol in heart disease has not been established. A causal relationship between blood cholesterol levels and these diseases has not been proved. The advisability of making extensive changes in the nature of the dietary fat intake of the people of this country has not been demonstrated.”

Likewise, to this day, no studies have proven high total cholesterol causes heart disease. In the American Journal of Medicine T. Gordon reported, “Total cholesterol per se is not a risk factor for coronary heart disease at all.” Dr. Uffe Ravnskov analyzed 26 randomized and controlled trials which were designed to lower total cholesterol and, theoretically, the risk of cardiovascular disease and death. Ravnskov’s analysis put people into two groups:

  1. Treatment Group: People who ate less food that contain fat and/or took cholesterol-lowering drugs.
  2. Control Group: People who did not eat less food that contain fat and did not take cholesterol-lowering drugs.

Across the studies, the total number of heart attack deaths was equal between the groups, and more people died overall in the group who ate less fat and/or took cholesterol-lowering drugs. Ravnskov concluded: “Lowering serum cholesterol concentrations does not reduce mortality and is unlikelyto prevent coronary heart disease.”

Average Outcomes Across the 26 Cholesterol Studies

Cholesterol Myths

For foods that contain fat and cholesterol to be killers, three points must be proven:

  1. Eating natural foods that contain fat leads to risky levels of cholesterol.
  2. These levels of cholesterol cause cardiovascular disease.
  3. The diet outlined by government’s guidelines improves these cholesterol levels.

None of these things have been proven.

University of California’s J.B. German summarizes the state of cholesterol research:

“The approach of many mainstream investigators…has been narrowly focused to produce and evaluate evidence in support of the hypothesis that dietary saturated fat elevates LDL cholesterol and thus the risk of coronary artery disease. The evidence is not strong, and, overall, dietary intervention by lowering saturated fat intake does not lower the incidence of nonfatal coronary artery disease; nor does such dietary intervention lower coronary disease or total mortality.”

Eating SANE foods containing fat has never been proven to lead to risky levels of cholesterol. The effect of natural dietary fat on cholesterol has never been proven to cause cardiovascular disease. In fact, studies have shown the opposite. The high-starch, low-fat, and low-protein diet promoted by the government’s guidelines has been proven to worsen the type of cholesterol that decreases the risk of heart disease (HDL cholesterol).

We’ll cover why there is so much confusion about cholesterol in the next post.

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  17. Ravnskov U. High cholesterol may protect against infections and atherosclerosis. QJM. 2003 Dec;96(12):927-34. Review. PubMed PMID: 14631060.
  18. Ravnskov U. Saturated fat doesn’t affect blood cholesterol. Am J Clin Nutr. 2006 Dec;84(6):1550-1; author reply 1551-2. PubMed PMID: 17158443.
  19. Schatz IJ, Masaki K, Yano K, Chen R, Rodriguez BL, Curb JD. Cholesterol and all-cause mortality in elderly people from the Honolulu Heart Program: a cohort study. Lancet 2001; 358:351–5.
  20. Scientific steering committee on behalf of the Simon Broome Register group. Risk of fatal coronary heart disease in familial hypercholesterolaemia. Br Med J 1991; 303:893–6.
  21. Sharman MJ, Gomez AL, Kraemer WJ, Volek JS. Very low-carbohydrate and low-fat diets affect fasting lipids and postprandial lipemia differently in overweight men. J Nutr 2004;134:880–5.
  22. Siegel D, Kuller L, Lazarus NB, Black D, Feigal D, Hughes G, Schoenberger JA, Hulley SB. Predictors of cardiovascular events and mortality in the Systolic Hypertension in the Elderly Program pilot project. Am J Epidemiol 1987; 126:385–9.
  23. Sondike SB, Copperman N, Jacobson MS. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr 2003;142:253–8.
  24. Status of Articles offered to the General Public for the Control or Reduction of Blood Cholesterol Levels and for the Prevention and Treatment of Heart and Artery Disease Under the Federal Food, Drug, and Cosmetic Act. Federal Register. 1959, December 12.
  25. Weverling-Rijnsburger AW, Blauw GJ, Lagaay AM, Knook DL, Meinders AE, Westendorp RG. Total cholesterol and risk of mortality in the oldest old. Lancet 1997; 350:1119–23.
  26. Yudkin J. Diet and coronary thrombosis hypothesis and fact. Lancet. 1957 Jul 27;273(6987):155-62. PubMed PMID: 13450357.
  27. Zimetbaum P, Frishman WH, Ooi WL, Derman MP, Aronson M, Gidez LI, Eder HA. Plasma lipids and lipoproteins and the incidence of cardiovascular disease in the very elderly. The Bronx aging study. Arterioscl Thromb 1992; 12:416–23.
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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How to Eat More, Burn Fat, and Boost Health (Part 1 of 2)

 

“Treating obesity will come not from repetition of anachronistic preconceptions [outdated theories] but rather from the rigorous scientific approach.” – J.M. Friedman, Rockefeller University

You and I already know that we can eat more—smarter—by consuming more, higher-quality calories. But we first need to know what the highest-quality calories are, where we can get them, and why eating more of them helps us to burn body fat. Fortunately, we already know the answers to all of these questions.

We know that four factors determine calorie quality:

  1. Satiety – How well calories prevent overeating
  2. Aggression – How likely calories are to be stored as body fat
  3. Nutrition – How many nutrients are provided per calorie
  4. Efficiency – How many calories can be converted into body fat

We know SANE calories come from the water-, fiber-, and protein-packed foods found in nature. That makes sense. Why would anything or anyone “design” us to run on a low-fat-low-protein-high-starch diet which was not possible for 99.8% of our evolutionary history?

“An increase in dietary protein content comparable with that observed in popular low-carbohydrate diets, but [accompanied by] no reduction in dietary carbohydrate content, resulted in rapid losses of weight and body fat.”- D.S. Weigle, University of Washington

Finally, you and I know we want to eat more SANE natural food because that’s the easiest way to avoid inSANE unnatural starches and sweets. Now for the day-to-day details.


Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

First and foremost: Do not diet.

Dieting is restricting yourself abnormally for a short period of time. As D.S. Weigle at the University of Washington tells us, “energy-restricted diets are a physiologically unsound means to achieve weight reduction.” You’re better off switching over to eating more of the right foods. As E.C. Westman of Duke University reminds us, “The persistence of an epidemic of obesity and type 2 diabetes suggests that new nutritional strategies are needed if the epidemic is to be overcome.” Your “new nutritional strategy” is neither abnormal nor short-term. You’ll simply eat the way our ancestors ate for 99.8% of our history. You’ll get back to normal eating so that your biological processes can get back to functioning normally.

“If you are sedentary and overweight, and want to get rid of body fat permanently, about the worst thing you can do is to keep on dieting.” – Geoffrey Cannon, author Dieting Makes You Fat

Still, when people see you dropping pounds of body fat while eating more, they will ask what diet you are on. Let’s cover how to answer in the next post.

  1. Cannon, Geoffrey, and Hetty Einzig. Dieting makes you fat. New York: Simon and Schuster, 1985. Print.
  2. Friedman JM. Modern science versus the stigma of obesity. Nat Med. 2004 Jun;10(6):563-9. Review. PubMed PMID: 15170194.
  3. Miller WC. Diet composition, energy intake, and nutritional status in relation to obesity in men and women. Med Sci Sports Exerc. 1991 Mar;23(3):280-4. Review.  PubMed PMID: 2020264.
  4. Rose, Geoffrey, and K. T. Khaw. Rose’s Strategy of Preventive Medicine the Complete Original Text. Oxford [etc.]: Oxford UP, 2008. Print.
  5. Weigle DS. Human obesity. Exploding the myths. West J Med. 1990 Oct;153(4):421-8. Review. PubMed PMID: 2244378; PubMed Central PMCID: PMC1002573.
  6. Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. PubMed PMID: 16002798.
  7. Westman EC, Feinman RD, Mavropoulos JC, Vernon MC, Volek JS, Wortman JA, Yancy WS, Phinney SD. Low-carbohydrate nutrition and metabolism. Am J Clin Nutr. 2007 Aug;86(2):276-84. Review. PubMed PMID: 17684196
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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What Diet Related Disease is 100,000% More Common Today Than A Century Ago?

Type 2 diabetes/prediabetes. But what exactly is it and what can be done about it?

If left untreated, insulin resistance turns into type 2 diabetes. To quickly understand type 2 diabetes, let’s go back to the example of the clogged sink. Type 2 diabetes is like running water into a clogged sink for so long that water overflows all over the place and the faucet breaks down. Once so much insulin is produced that it is overflowing our bloodstream while our ability to produce insulin has broken down, we have type 2 diabetes.

This build-up and breakdown causes potentially lethal havoc on the body. The Center for Disease Control and Prevention estimates people diagnosed with diabetes by the age of forty die twelve years sooner if they are male, and fourteen years sooner if they are female.

 

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Estimated Cases of Diabetes (in Millions)

 

 

“Just twenty years ago, the best information available suggested that 30 million people had diabetes. A bleaker picture has now emerged. Diabetes is fast becoming the epidemic of the 21st century.” – President Pierre Lefèbvre, International Diabetes Federation

 

Diabetic vs. Non-Diabetic Death Rate (Per 1k People)

 

 

“In 2007, diabetes affected an estimated 246 million people worldwide, with that number estimated to grow by 7 million per year. The highest rate of growth is expected to occur in developing countries. Of people with diabetes, 9 out of 10 have Type 2 Diabetes…Worldwide 3.8 million deaths are directly attributable to diabetes.” – Linda Rowland, in the Gale Encyclopedia of Alternative Medicine

 

Diabetic vs. Non-Diabetic Heart Attack Rate

 

 

Type 2 diabetes is terrible. What is even worse is its disturbing growth. In the late 1800s, one in every 4,000 people was diabetic; today one in every four people is diabetic or pre-diabetic. That is a 100,000% increase in one century, and researchers estimate that we are on our way to a third of men and nearly a half of women in the U.S. becoming type 2 diabetic. That is insane. That is caused by inSANE calories.

How do we avoid this?

Eat more. Exercise less. Smarter. Studies show 80% of type 2 diabetics can reduce or completely eliminate their need for medication by eating more SANEly, while reversing more than a third of a lifetime’s worth of insulin resistance after only a few months by exercising smarter.

Science has shown us the way…now it’s up to us to go SANE and get eccentric.

  1. “CDC – Diabetes Public Health Resources – Diabetes Projects – Children and Diabetes – More Information.” Centers for Disease Control and Prevention. N.p., n.d. Web. 21 Dec. 2010. <http://www.cdc.gov/diabetes/projects/cda2.htm>.
  2. “Diabetes Epidemic out of Control.” International Diabetes Federation | IDF. Web. 12 Apr. 2010. <http://www.idf.org/diabetes-epidemic-out-control>.
  3. “Diabetes mellitus.” Belinda Rowland., Teresa G. Odle., and Tish Davidson, A. M. The Gale Encyclopedia of Alternative Medicine. Ed. Laurie Fundukian. 3rd ed. Detroit: Gale, 2009. 4 vols.
  4. Boden G, Sargrad K, Homko C, Mozzoli M, Stein TP: Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Intern Med 2005, 142(6):403-411
  5. Craig BW, Everhart J, Brown R. The influence of high-resistance training on glucose tolerance in young and elderly subjects. Mech Ageing Dev. 1989 Aug;49(2):147-57. Review. PubMed PMID: 2677535.
  6. Eaton SB, Cordain L, Sparling PB. Evolution, body composition, insulin receptor competition, and insulin resistance. Prev Med. 2009 Oct;49(4):283-5. Epub 2009 Aug 15. PubMed PMID: 19686772.
  7. Gu K, Cowie CC, Harris MI. Mortality in adults with and without diabetes in a national cohort of the U.S. population, 1971-1993. Diabetes Care 1998;21:1138-1145.
  8. Haffner SM, Lehto S, Rönnemaa T, Pyörälä K, Laakso M. Mortality from coronary heart disease in subjects with type 2 diabetes and in nondiabetic subjects with and without prior myocardial infarction. N Engl J Med. 1998;339:229-234.
  9. Kannel WB, McGee DL. Diabetes and cardiovascular disease: The Framingham study. JAMA 1979;241:2035-2058.
  10. Miller WJ, Sherman WM, Ivy JL. Effect of strength training on glucose tolerance and post-glucose insulin response. Med Sci Sports Exerc. 1984 Dec;16(6):539-43. PubMed PMID: 6392812.
  11. Narayan KM, Boyle JP, Thompson TJ, Sorensen SW, Williamson DF. Lifetime risk for diabetes mellitus in the United States. JAMA. 2003 Oct 8;290(14):1884-90. PubMed PMID: 14532317.
  12. Nielsen JV, Jönsson EA: Low-carbohydrate diet in type 2 diabetes. Stable improvement of bodyweight and glycaemic control during 22 months follow-up. Nutr Metab (Lond) 2006, 3(1):22.
  13. Popkin, Barry. The World is Fat: The Fads, Trends, Policies, and Products That Are Fattening the Human Race. New York: Avery, 2008. Print.
  14. Stamler J, Vaccaro O, Neaton JD, Wentworth D. Diabetes, other risk factors, and 12-yr cardiovascular mortality for men screened in the Multiple Risk Factor Intervention Trial. Diabetes Care. 1993;16:434-444.
  15. The Principles and Practice of Medicine, William Osler, M.D. Fourth Edition
  16. Warram JH, Martin BC, Krolewski AS, Soeldner JS, Kahn CR. Slow glucose removal rate and hyperinsulinemia precede the development of type II diabetes in the offspring of diabetic parents. Ann Intern Med. 1990 Dec 15;113(12):909-15. PubMed PMID: 2240915.
  17. Westman EC, Yancy WS Jr, Haub MD, Volek JS: Insulin Resistance from a Low-Carbohydrate, High Fat Diet Perspective. Metabolic Syndrome and Related Disorders 2005, 3:3-7.
  18. World Health Organization: Definition, Diagnosis, and Classification of Diabetes Mellitus and its Complications: Report of a WHO Consultation. Geneva, World Health Org., 1999
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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The Core Confusion of the “Calories In – Calories Out” Theory

Eating less does not cause long-term fat loss. Exercising more does not cause long-term fat loss. Thinking in these terms won’t help you. The issue is not calorie quantity, but poor calorie quality causing a hormonal clog that removes your fat metabolism system’s need and ability to burn body fat. One more time, the issue is not calorie quantity, but poor calorie quality.

Unfortunately, the people teaching us about eating and exercise—the United States Department of Agriculture (USDA)—have not seen the science. Take this excerpt from chapter 3 of the USDA’s Dietary Guidelines for Americans: “Since many adults gain weight slowly over time, even small decreases in calorie intake can help avoid weight gain.”

Here’s the bureaucrats’ basic misunderstanding: If “small decreases in calorie intake” lead to gradual weight loss, does that mean “small decreases in calorie intake” will eventually make us weigh nothing? Of course not. Why? Because our set-point automatically regulates our weight. But if that is true, then how can a small decrease in calorie intake help us avoid weight gain?

It can’t.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

The issue is not that our body wants us to weigh less, but that too many calories per day are blocking it. The issue is that our body does not want us to weigh less thanks to our elevated set-point. The same mechanism preventing “small decreases in calorie intake” from making you weigh nothing also prevents it from effectively causing your body to burn off excess fat right now.

A more promising approach is to unclog and to lower your set-point. And you can do that easily by eating more high-quality calories. Remember, studies on 118,801 people show:

  1. Eating more correlates with less body fat
  2. Higher-quality food correlates with less body fat

If you can escape the trap of old calorie quantity myths, you will never have to worry about your weight again.

Coming up next on let’s explore how to increase the quality of your calories, lower your set-point, and get your body burning fat for you.

  1. Friedman JM. A war on obesity, not the obese. Science. 2003 Feb7;299(5608):856-8. PubMed PMID: 12574619.
  2. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter2.pdf
  3. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter2.pdf
  4. http://www.health.gov/DietaryGuidelines/dga2005/document/html/chapter3.htm
  5. McCullough ML, Feskanich D, Rimm EB, Giovannucci EL, Ascherio A, Variyam JN, Spiegelman D, Stampfer MJ, Willett WC. Adherence to the Dietary Guidelines for Americans and risk of major chronic disease in men. Am J Clin Nutr. 2000 Nov;72(5):1223-31. PubMed PMID: 11063453.
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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How Much Protein Should I Eat While Going SANE (Part 1 of 2)

 

“There is a general consensus in the literature that protein stimulates dietary-induced thermogenesis [burning of calories] to a greater extent than other macronutrients.” – D. Paddon-Jones, University of Texas

“Convincing evidence exists that protein exerts an increased thermic effect [calorie burning] effect when compared to fat and carbohydrate.” – T.L. Halton, Harvard University

Eating a natural amount of protein—about one gram of protein per pound of body weight per day (not exceeding 200 grams…aka if you weigh 350 lbs, don’t eat 350 grams of protein)—is critical to getting our biological functions back to normal. Why?  First, high-Satiety protein fills us up and keeps us full, so we have no room for low-quality food. Second, our metabolism will burn body fat instead of muscle. As researcher D.K. Layman from the University of Illinois tells us: “Use of higher protein diets reduces lean tissue loss to less than 15% and when combined with exercise can halt loss of lean tissue during weight loss.”


Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Some people say that eating  a gram of protein per pound of body weight hurts the kidneys and liver. This is not borne out, however, in clinical testing. For instance, A.H. Manninen at the University of Oulu concluded: “Simply stated, there is no scientific evidence whatsoever that high-protein intake has adverse effects on liver function.” T.L. Halton at Harvard University addresses the other part of the argument: “There is little evidence that high protein diets pose a serious risk to kidney function in healthy populations.”

“Seafood and poultry have been associated with lower rates of coronary heart disease and cancer.” – M.L. McCullough, American Cancer Society

On the other hand, guess how many studies show positive health benefits and body-fat loss stemming from a more balanced intake of protein? Dozens. A typical report comes from Loren Cordain at Colorado State University: “There is now a large body of experimental evidence increasingly demonstrating that a higher intake of lean animal protein reduces the risk for cardiovascular disease, hypertension, dyslipidemia, obesity, insulin resistance, and osteoporosis while not impairing kidney function.” That’s because researchers have shown that humans evolved to get about a third of our calories from protein. Dr. Cordain goes on: “So called …‘very high protein diets’ (30% – 40% total energy) actually represent the norm which conditioned the present day human genome…The evolutionary template would predict that human health and well-being will suffer when dietary intakes fall outside this range.”

“Our bodies…seem genetically constituted to accept a fairly high protein load.” – S. Boyd Eaton, Emory University

How could a basic part of human evolution harm rather than help us? Emory University researchers S. Boyd Eaton and M. Konner made the point well when they noted, “It would be paradoxical if humans…should now somehow be harmed as a result of protein intake habitually tolerated or even required by their near relatives.”

How did the myth that protein is bad for us get started in the first place? Let’s cover that in the next post.


PS Make sure that as you start to eat a natural balanced amount of protein that you also increase your water intake. Eight glasses per day is the bare minimum. If your urine is not clear, if you are ever thirsty, or if you have room to drink things other than water—or green tea (more on that later)—then you could be slimmer and healthier by drinking more water.

  1. Boyd, S., Melvin Konner, Marjorie Shostak, and M.D. Eaton. The Paleolithic Prescription: A Program of Diet & Exercise and a Design for Living. New York: HarperCollins, 1989. Print.
  2. Eaton SB, Eaton SB 3rd, Konner MJ. Paleolithic nutrition revisited: a twelve-year retrospective on its nature and implications. Eur J Clin Nutr. 1997 Apr;51(4):207-16. Review. PubMed PMID: 9104571.
  3. Farnsworth E, Luscombe ND, Noakes M, Wittert G, Argyiou E, Clifton PM. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women. Am J Clin Nutr 2003;78:31–9.
  4. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. Review. PubMed PMID: 15466943.
  5. Layman DK, Boileau RA, Erickson DJ, et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr 2003;133:411–7.
  6. Layman DK. Dietary Guidelines should reflect new understandings about adult protein needs. Nutr Metab (Lond). 2009 Mar 13;6:12. PubMed PMID: 19284668; PubMed Central PMCID: PMC2666737.
  7. Manninen AH. High-protein weight loss diets and purported adverse effects: where is the evidence? Sports Nutr Rev J 2004; 1: 45–51.
  8. Manninen, A.H. (2002) Protein metabolism in exercising humans with special reference to protein supplementation. Master thesis. Department of Physiology, Faculty of Medicine, University of Kuopio, Finland.
  9. McCullough ML, Feskanich D, Stampfer MJ, Giovannucci EL, Rimm EB, Hu FB, Spiegelman D, Hunter DJ, Colditz GA, Willett WC. Diet quality and major chronic disease risk in men and women: moving toward improved dietary guidance. Am J Clin Nutr. 2002 Dec;76(6):1261-71. PubMed PMID: 12450892.
  10. P.J. Skerrett, and W.C. Willett. Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating. Free Press Trade Pbk. Ed ed. New York City: Free Press, 2005. Print.
  11. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. Review. PubMed PMID:18469287.
  12. The Evolutionary Basis for the therapeutic Effects of High Protein Diets: http://cathletics.com/articles/proteinDebate.pdf
  13. Westerterp-Plantenga MS. Protein intake and energy balance. Regul Pept. 2008 Aug 7;149(1-3):67-9. Epub 2008 Mar 25. Review. PubMed PMID: 18448177.
  14. Wolfe BM, Piché LA. Replacement of carbohydrate by protein in a conventional-fat diet reduces cholesterol and triglyceride concentrations in healthy normolipidemic subjects. Clin Invest Med. 1999 Aug;22(4):140-8. PubMedPMID: 10497712.
  15. Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006 Sep;84(3):475-82. Review. PubMed PMID: 16960159.
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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Once Biggest Losers, Now Exercising Smarter – CrossFit, Spinning, Intervals, and More

 

Next stop on The Biggest Loser’s Jennifer Jacobs and Jay Jacobs’ shift from short-term weight loss to long-term health and fat-loss: Q&A regarding exercising less–but smarter vs. exercising for literally six hours per day “on the ranch.” Enjoy the short, medium, and full versions of our chat below. I personally recommend the full version, but we want to provide something for everyone 🙂 – Jonathan Bailor

Short

Jay Jacobs & Jennifer Jacobs

Jonathan, you know we’re far from afraid to exercise, but mentally Jen and I feel that we get so much from exercising that we can’t envision only exercising eccentrically 10-15 minutes twice a week.

Jonathan Bailor

Simply add eccentric exercise to your existing routine. While you may not be able to use as much resistance as you otherwise could, you’ll still see great results as long as you can keep your routine up for the next 30 years, not just the next 30 days (more on safe and sustainable exercise).

 

Medium

Jay Jacobs & Jennifer Jacobs

Can’t we apply the principles and benefits of eccentric exercise to our Spinning classes by upping the resistance as we spin so we get a deep muscle tissue response? Couldn’t we say sprint vs. jog or run and get that benefit? And I gotta believe that CrossFit is pretty close to being eccentric as after we’ve finished exercising we’re all either laying on the floor trying to recover, or walking around like zombies. According to what you share, if we’re doing eccentric exercises right we shouldn’t be able to do anything else.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Jonathan Bailor

Yes. The more resistance you use, the more you will change your metabolism to work like the metabolism of a naturally thin person: burning rather than storing fat 24/7/365. What you mention is almost exactly the “high-quality brief interval training” covered in SANE. Think of eccentric training as another option that will let you use even more resistance even safer–and reduce your total time exercising if you’d like. This is why it’s been popular in physical therapy circles for decades…it’s uniquely safe and uniquely effective. Combine safe and effective with “not time consuming,” and a lot of people find that it’s a great long-term exercise approach for them. I get most excited about eccentric training when I think about how I will exercise for the next 30 years vs. the next 30 days.

Full

Jay Jacobs & Jennifer Jacobs

Jonathan, you know from our discussions and food journals that Jennifer and I do pretty well at eating SANEly. We get it, and as we’ve shared, it seems that the more and more SANE food we eat, the more and more our bodies are craving healthier, whole foods.

Now it’s not that we never have a craving, or we never go off the reservation and eat inSANEly, but that happens much less frequently than in the past.

The one area in your book that we keep resisting is exercising eccentrically. Truth be told we’ve resisted them so much that we haven’t even tried them. So, here’s our question… you know we’re far from afraid to exercise, but mentally we just feel that we get so much from exercising that we can’t envision only exercising 10-15 minutes twice a week. Now if we could do eccentric exercises in addition to running, Spinning and CrossFit, or at least work them into what we’re doing that would be fine. But according to what you share, if we’re doing the eccentric exercises right, we shouldn’t physically be able to do anything else.

We gotta be honest–if what you’re sharing is really true why hasn’t anybody known about this before, and what are all of us doing signing up for all of these memberships and classes. You can’t say that other forms of exercise don’t work, obviously they do, we’ve experienced them for ourselves, and we’ve seen other amazing transformations as well.

Please help us better understand… we’re still confused.

Jonathan Bailor

Cutting edge exercise science can absolutely be a bit mind bending; especially when it’s so different from the marketing messages we’ve been bombarded with for the past couple of decades. Heck, it took me two years before I was able to let go of what I was taught as a personal trainer and enjoy the freedom and reduction in injuries that come from smarter exercise.

Let’s begin the gradual process of freeing our minds and healing our metabolisms by examining the way we think about our bodies. The now disproven theories that resulted in record breaking rates of obesity, diabetes, and heart disease led us to believe that our bodies work like balance scales. Supposedly, we need to consciously regulate calories in and calories out. Hundreds of clinical studies have proven that this is *not* how our bodies work. Do we have to manually regulate breaths in and breaths out? No. Do we have to regulate blood into our heart and blood out of our heart? No. Do we have to manually regulate calories in and calories out? No. Life sustaining functions are automatically regulated by the body. But—and this is a big but—if we destroy our body’s natural ability to keep us healthy, then that automatic regulation breaks down.

Consider a few examples:

  • Diabetes: Our body is designed to automatically regulate insulin levels. However, if we lose that ability then we have to manually regulate insulin.
  • Ventilators: Our body is designed to automatically regulate breaths in and breaths out. However, if we lose that ability then we have to manually regulate oxygen.
  • Pacemakers: Our body is designed to automatically regulate blood in and blood out of the heart. However, if we lose that ability then we have to manually regulate heart beats.
  • Metabolic Dysregulation (what I call a hormonal clog): Our body is designed to automatically regulate calories in and calories out. However, if we lose that ability then we have to manually regulate calories.

 

Think of Your Body Like a Sink Instead of a Balance

With this correct understanding of our bodies, instead of a balance scale, think about your body like a sink. When a sink is working properly, more water in means more water out. The water level my rise temporarily, but the sink takes care of that automatically. The only time water level stays elevated is when the sink becomes clogged and loses its automatic ability to regulate water levels appropriately. One way to deal with this abnormally high level of water is to spend an hour or two per day manually bailing the excess water out with a teaspoon. Another way would be to clear the clog and restore the sinks ability to keep the water level low automatically.

Map this back to your body. It is designed to automatically regulate calories in and out such that we automatically maintain a healthy level of body fat. However, when we put the wrong quality of food into our body it becomes hormonally clogged and the level of fat in our body rises. Manually increasing calories out via hours of traditional exercise is like manually bailing water out of the sink with the teaspoon. It yields short term results, but it doesn’t do anything about the root cause, and that’s why it doesn’t work for over 95% of us long term.

Manually increasing calories out via hours of traditional exercise “works” like manually decreasing calories in via starvation “works”…

The Two Ways to Maintain Healthy Body Fat Levels Long Term

Science shows that we have two options to maintain a healthy level of body fat long term:

  • Manually Regulate Calories: Spend hours every day for the rest of our life manually “bailing” fat out of our body, or
  • Automatically Regulate Calories: Spend minutes per week clearing the hormonal clog causing fat levels to rise in the first place.

Both are fine options. And we can pick the one that best suits us individually. The first works to mask the symptoms of a broken metabolism. The second works to fix the broken metabolism–to make our body work more like the body of a naturally thin person.

Let’s say we like the second option. How do we clear the clog?

How To Clear Your Hormonal Clog

Let’s go back to the sink. One great way is to use a tool to push the clog out. But, we need the right tool. For example, if we use a low-quality tool (this is a bit silly) such as a wet noodle, we won’t be able to generate enough force to push the clog out. We could sit at our sink and gently tap the clog over and over with our wet noodle, but no quantity of low quality will ever clear it out. We need a higher quality tool. Something that enables us to generate a lot of force. Maybe a sturdy plunger.

How do wet noodles and plungers map to our biology? Think of the various types of exercise as the various types of tools we can use to clear our hormonal clog. There are “wet-noodle” exercises that generate a little force (jogging), and “plunger” exercises that generate a lot of force (sprinting). If our goal is to clear our hormonal clog and restore our body’s natural ability to keep us healthy and fit, which would we be better off doing? The high-quality option. And because it’s so high quality, we don’t need a lot of it.

The specific smarter exercises my research recommends are like super plungers. They are exercise tools that enable us to generate as much force as possible as safely as possible (sprinting up stadium steps, while high-quality, can lead to injury). You can also think of them like version 2.0 of many mainstream smarter exercise approaches such as interval training and resistance training. They enable us to generate even more force even more safely.

Eccentric exercise gives us the benefits of high-intensity training techniques such as CrossFit, Spinning, and intervals, while minimizing our risk of injury.

 

Summary

The scientific community has discovered that there is an alternative to doing a lot of low-quality exercise: Do a little high-quality exercise. Exercise less—but smarter.

What gets me so excited is how sustainable, safe, and cost-effective this alternate approach is. I’m also so happy to see how quickly it is catching on in the mainstream. Look at the exponential increase in popularity of higher-quality exercise techniques such as interval training, CrossFit, and resistance training. Just imagine what kind of practical and permanent results we could see if we took this to next level with version 2.0 interval training and resistance training; what I call high-quality brief interval training and eccentric training.

“Bailor’s concept of high-quality exercise is rapidly gaining support in the medical community and has repeatedly delivered clinical results which seem almost too good to be true.” – Dr. John J. Ratey, Harvard Medical School

Science has provided two paths. Which we travel is up to us. And I love options 🙂

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

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Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Side-effects May Include: Sexual Dysfunction, Depression, Hallucinations…

 

Primum non nocere [First, do no harm]                         — A principal precept of medical ethics

When it comes to medical issues, the wrong treatment can often be worse than no treatment. For example, subjects in a University of Minnesota experiment were prescribed a regimen of eating less and exercising more for weight loss. Taking a more conservative approach than many of today’s traditional “eat less, exercise more” advocates, the researchers conducting the experiment prescribed subjects 1,600 calories and about an hour of low-intensity exercise per day.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

As expected, subjects temporarily lost weight by shedding water, muscle, and fat. They then gained back significantly more fat than they lost. By the end of the analysis, subjects’ body fat percentage rose by about 52%. The completely unexpected results of the study were the shocking and severe psychological side-effects of this treatment, which included but were not limited to:

  • Nervousness
  • Anxiety
  • Apathy
  • Social Withdrawal
  • Impatience
  • Loss of Sexual Drive and Function
  • Depression
  • Mild Hallucinations
  • Mood Swings
  • Loss of Ambition
  • Obsession
  • Hormonal Dysregulation
  • Self-Mutilation

So profound were the detrimental psychological effects of traditional eat-less-exercise-more therapy that researchers coined the term “semistarvation neurosis” to describe the mental breakdown accompanying the subject’s physical breakdown.

As the side-effects from this and many other studies show, when it comes to long-term fat loss and psychological and physical health:

Doing nothing is better than doing the wrong thing.

The good news is that the top scientific minds in the research community are now writing a new, safe, and proven prescription for long-term fat loss and robust health. Now it’s up to us to learn and live that smarter science of slim.

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Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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