Debunking Weight Loss Myths- The Simplicity Behind Metabolism
Are you tired of trying every fad diet and still not seeing results? The for-profit weight loss industry often pushes these trendy diets, but they leave many feeling frustrated, confused, and deprived. Their goal is literally to confuse you and cause you to have no success, so that you keep going to them for "advice" or special supplements or unique foods, and they keep making more money. It's a sad corporate-led world we live in today, but thankfully there are studies that aim to prove these corporate monsters wrong, and non-profits like DiscoverTruth.org who aim to teach the public the truth, shooting down these falsehoods once and for all. Today, we’ll put to rest the myths of the causes of weight gain, and the real strategies for true weight loss and prevention of the ever-feared "weight-loss plateau", laid out in easy-to-follow, research-backed steps, and offering the science behind the "lightbulb moment" you've been yearning for.
The Simplicity Behind Metabolism
Weight loss is often portrayed as a complex maze filled with secretive strategies, but it doesn’t have to be. In reality, effective weight management comes down to understanding and optimizing your metabolism. Most of the advice online today is based on personal beliefs and not actual science. Either that, or things are misconstrued because they are oversimplified without factoring in exceptions— leading to false assumptions, such as "avoiding carbs decreases risk of type 2 diabetes and weight gain." While reducing refined carbs and added sugars can help with blood sugar control and insulin-related fat storage, completely avoiding carbs can have negative effects on your weight and health. And while real science definitely outweighs personal beliefs as far as evidence is concerned, the placebo effect that results from these beliefs can be effective as well, leading to a lot of people touting the benefits of low carb and keto, but usually without direct comparison with other types of diets, such as high-carb, low-fat, and not too high protein, as many people are afraid to give carbs a shot, thanks to the now over 50-year-old Atkins Corporation who originally started this myth and happily still profits from this complete lie. Well, I'm here to "dare" you to give all of this article's suggestions an honest try for at least a few weeks, and post your successes in the comments below so that other people can believe the truth once and for all.
What Really Slows Down Your Metabolism and causes weight gain
If you’ve been on diets that severely limit calories or cut out carbs, you have probably come to the frustrating "weight loss plateau" that makes you want to give up your efforts, causing a decline in energy. If this has happened to you, don’t buy into the popular misconception that you’ve "ruined your metabolism" and that you're doomed to stay at your current weight forever. The truth is that metabolism adapts to your recent carb percentage and calorie intake, and certain factors, such as excessive protein or too few carbs, can actually DECREASE metabolism1. Carbs increase your metabolism MORE than protein does in a 24-hour period, whereas protein only increases it within 2 hours. So, a meal high in carbs will make you lose more weight in a 24-hour period than a meal high in protein and low in carbs. The myth that protein has a higher thermic effect comes from the for-profit diet industry twisting the fact that protein takes more energy to digest than carbs, while concealing the fact that even though that is true, carbs still end up having a higher thermic effect over time (after an entire day) than the protein did in the two hours it took to digest it. But because protein doesn’t increase metabolism and carbs do, that two hours of digesting still does not end up burning more energy than the energy burned due to carbs increasing metabolism over an entire day.
As long as you haven't: 1. restricted your calories too much, causing your metabolism to slow down, 2. consumed more calories than your body needs to function, 3. had at least 65–75% of your calories come from carbs, 4. provided your body with its nutritional needs to keep hunger hormones from increasing, even when eating enough calories, by ensuring adequate vitamins and minerals, 5. consumed at least 30 grams of daily fiber for women and 45 grams for men, and finally 6. slept at least 7–8 hours per night, while keeping to your body’s natural circadian rhythm and not going to sleep too late in the evening so cortisol, the stress hormone, isn’t produced (which actually lowers your metabolism)… then, your metabolism will always stay optimal, allowing you to naturally be in a calorie deficit by eating the same amount of calories as when your metabolism was slower. It might take a few weeks or maybe even a couple of months (for those with very slow metabolisms due to severe calorie or carb restriction for a long time) to get it back to optimal, but it will eventually adapt.
Isn't it crazy that most diet advice floating around today is the complete opposite of the actual truth and causes health issues? It’s sad that there isn’t more government involvement in reaching the public with the truth, especially in schools. That’s why organizations like ours exist. Hopefully, this issue will be addressed before our children and grandchildren live in a world where almost every hospital is overfilled, and there won't be enough healthy nurses and doctors available to take care of the millions of uninformed citizens who are suffering health issues as a result.
Recent data shows that approximately 60% of American adults have at least one chronic health condition, such as heart disease, diabetes, obesity, or hypertension. Around 40% have two or more chronic conditions. These statistics highlight the prevalence of significant health issues among the population, emphasizing the importance of preventive care and healthy lifestyle choices. And most of these issues could have easily been prevented if people were taught about true nutrition, instead of following fad diets like Atkins and Keto. If the United States did more to inform the public about nutrition and warn them about these for-profit diet plans, just as the UK has done, then Americans wouldn’t be as sick and overweight as many other countries today.
The UK promotes a "5 a day" label on all foods containing whole fruits and vegetables, the very foods that provide our bodies with essential nutrients. While governments could do more, we should aim for atleast 6-10 servings of different kinds of whole foods per day, especially since they are low-calorie and the natural fiber from these foods keeps us full and prevents overeating. Humans evolved eating this way, and we are heading toward a natural, human-led disaster brought on by simply not understanding the true consequences of not eating enough of these foods. Thousands of studies prove they fight and prevent cancer and other life-threatening diseases. Ask your neighbor, and they’ve likely never heard of these studies.
If there's money to be made by confusing people, unfortunately, some companies will take advantage of that. A low-carb or high-protein diet sounds catchy and grabs people’s attention because it’s different from what our parents taught us, making us wonder, “Maybe that’s why I’m overweight,” when, in reality, it’s because we overeat and consume unhealthy foods that don’t fill us up due to a lack of fiber and nutrients. Keto is essentially a state of starvation, which is why people on it often don’t feel hungry. The body tries to adapt to the malnourished state by suppressing the hormones that signal hunger, leading people to think it’s a good thing. But normally, when your body tells you you’re hungry, it’s actually a sign it’s deficient in vitamins, minerals, and fiber.
We don’t eat enough fruit, vegetables, fiber, and whole grains, so as a result, even if we eat enough calories, we still feel hungry shortly after eating because our body hopes that next time you eat, you’ll provide the nutrition it desperately needs. Instead of relying on a fiber pill, try eating an apple, berries, kale, broccoli, carrots, whole-grain bread (without butter or mayo), or semolina pasta.
Thanks to years of research we’ve conducted on this very subject, you can relax knowing you don’t have to waste any more money on Weight Watchers, diet books, special foods, or restrictive diets, nor feel like you’re starving or lacking energy and mental focus anymore. Losing weight isn’t that complicated. Everything you need to know is in this article.
Your main goal is to keep your metabolism at an optimal high, allowing you to continue losing weight over the long term. Opting for quick, extreme weight loss or restrictive diets always backfires and comes back to haunt you when your metabolism takes a turn for the worse, causing you to regain all the weight— or even more. This has been widely proven in the public eye, yet we seem to have forgotten. Do you remember the show The Biggest Loser? Over 3/4 of the contestants who lost hundreds of pounds ended up gaining it back within a couple of years, due to their metabolism slowing down from the extreme diet and exercise they endured. That’s not the way to lose weight, and unfortunately, these shows have led people to believe that losing weight is hard and requires a lot of exercise and commitment, when, in reality, doing that will make things worse in the long term. If you slow your metabolism that much due to prolonged deprivation, it could take up to a year to get it back to optimal levels. So instead of doing that to yourself, just eat healthy and choose whole, natural foods instead of opting for a microwave TV dinner or a box from a shelf that contains unhealthy additives, high amounts of salt, and added oils. Beans, lentils, semolina pasta, whole-grain bread, oatmeal, fruits, greens, vegetables— incorporate these high-fiber whole foods into every meal, every day. Once you start eating whole foods like these, you’ll notice you’re not as hungry as you used to be, and you’ll also notice a decrease in cravings for unhealthy foods over time. Eating lots of high-fiber plant foods will naturally keep you full. Human evolution adapted to a high-fiber diet, so when it’s deprived of what it is used to expecting, it produces hunger hormones due to a deficiency in fiber, vitamins, and minerals, thus contributing to unhealthy weight gain.
However, it’s also unnecessary to lose weight too slowly. Losing over 10 pounds per month is possible for many months or even years without worrying about plateaus or slowing down your metabolism, as long as you do it right. You’ll notice a boost in energy once you shift to whole, healthy foods instead of processed ones that are stripped of fiber and nutrients. You’ll not only lose weight and gain more energy, but your mood will improve, and your body will become healthier. You only have one life, so why not love your body and give it what it needs to have the happiest and healthiest life possible? Food is medicine— that’s the truth.
Many believe that simply eating less and ignoring hunger will lead to weight loss. But having to eat less and less as your metabolism slows down more and more eventually makes you give up from constant hunger, sluggishness, and possibly malnourishment. Instead of eating less than your body needs and constantly feeling hungry, why not focus on increasing your metabolism so you don’t have to eat less? Drastically reducing caloric intake can trigger "starvation mode," where your body slows its metabolism to conserve energy, sometimes to as low as 200 calories a day. This paradoxically can cause weight gain as your body tries to survive on minimal energy. Keeping your calories the same or reducing them by just 10-15% daily until you lose 10 or more pounds, which will naturally lower your caloric needs (thanks to your new lower weight), is a better approach. This prevents your body from "freaking out" and lowering its metabolism due to thinking it's starving or malnourished. Additionally, the timing and type of food you eat play a significant role in boosting your metabolism. This allows your body to burn stored fat without needing drastic calorie cuts.
This explains why people often gain back the weight (sometimes even more) after an intense, low-calorie diet and high-energy exercise plan. Their metabolism decreases so much that even a small meal causes the body to store fat. The body assumes it's starving, reducing energy output and causing fatigue. But even if your metabolism has dropped this low, don’t worry— you can restore it to optimal by providing the right nutrition, fiber, and carbs that it needs to do so. The body has incredible ways of healing with the right strategies.
By following the steps in this article, you won’t need to drastically reduce your calories. A boost in metabolism will help you maintain a calorie deficit without feeling like you're eating less. At first, you might not feel hungry due to the increased fiber or from eating immediately upon waking, but your body will adjust within 1-2 weeks, and hunger cues will align with your new eating schedule. As you lose weight, your body will need fewer calories, and your hunger levels will naturally adjust.
Carbs and Metabolism
Carbohydrates play a key role in a thriving metabolism. Contrary to popular belief, consuming adequate carbs actually boosts your metabolism. The human body’s primary fuel source is carbohydrates, which it naturally prefers for good reason. The brain especially relies on carbs to function, which is why many feel mentally foggy on low-carb diets. A balanced diet of about 70% carbohydrates, 10-12% protein, and 17-20% fat— where that fat comes from whole, natural, high-fiber foods rich in healthy unsaturated fats like nuts and seeds— promotes metabolic health. Consuming fats in this form helps you absorb fat-soluble vitamins and indirectly boosts metabolism by nourishing your body and giving it what it needs. A malnourished body produces hunger hormones and slows metabolism.
A meal high in oil or saturated fat combined with simple carbs or sugars decreases metabolism, promotes fat storage, and increases the risk of insulin resistance and metabolic diseases. Since the beginning of time, no natural, whole, unprocessed foods have contained both fat and simple carbs, so the body has never evolved to digest both of these macronutrients together optimally, at the same time. The body uses the simple sugar for immediate energy, while the fat is stored, as it can’t be used at that moment due to the sugar taking precedence.
Always pair fats (like nuts and seeds) with complex carbs or low-carb vegetables, such as whole grains, vegetables, or fibrous fruits like berries and apples. Avoid pairing them with pure sugar or simple carbs like white rice. It's okay to occasionally enjoy candy, soda, or juice, as long as you consume them without fats. It’s even better to add inulin fiber powder to soda or juice, or consume sugar with a fibrous, healthy snack to blunt the blood sugar and insulin spike and decrease the risk of insulin resistance as well as insulin-related fat storage.
If you're interested in learning about why combining simple carbs with fats is a big no-no— not just for weight loss, but also for metabolic and heart health, read my post on how today's eating habits have been the main contributor to the increase in chronic diseases since the mid 20th century.
And I know what you're thinking: What about the famous olive and coconut oil, and all of their touted benefits? Even so-called "healthy" oils like olive oil, and especially coconut oil due to it being a saturated fat, should try to be avoided in your daily diet and limited as often as possible. Whole, natural foods like nuts and seeds contain fiber and nutrients that processed oils lack. While olive oil is often touted as healthy, it’s not a superfood. In fact, the nutrients in olive oil are negligible compared to whole foods like almonds, peanuts or walnuts. Removing all oils, including olive oil, can support cardiovascular health and boost your metabolism. They cause more health issues than they are worth.
The olive oil industry has long profited off the misconception that it’s a healthy fat that aids weight loss. However, what many people don’t realize is that all oils, including olive oil and coconut oil, have been proven to cause vasodilation of arteries within just two minutes of consuming, which definitely isn’t ideal for heart health, and studies have linked oils to a higher risk of heart attack, stroke, and the nation's number one killer heart disease. As for how it contributes to weight loss, oil adds unnecessary calories to your diet without filling you up, leading to over-consumption of calories and thus weight gain. The misconception also stems from the fact that nutritionists merely recommend olive oil not because it's a super food, but because they know a lot of people do not want to be told to eliminate oil from their cooking, and when compared to other types of vegetable oil, it is SLIGHTLY better, as even a tiny amount of nutrients are better than none, as is the case with other vegetable oils. But this simple "it's better compared to the others" recommendation leads to the confusion and belief that olive oil is somehow a superfood and should be incorporated into the diet every day, thanks to bold marketing claims of companies who sell it. But just because a food is a bit healthier than other foods that are of the same category, doesn't necessarily mean it's a super food, nor good for you.As far as the Mediteranian Diet, they eat a lot of whole plant colorful and fibrous foods every day, so their healthier-than-the-American-diet ways of eating, is in spite of the olive oil, but could be even better without it. The mediteranians are not without their heart issues, proving their diet isn't optimal. To read more about the truth behind olive oil and coconut oil and their industries proven misleading claims, as well as read about ideas on how to cook foods and "stir frys" without ever even needing oil, click here.
The "Slow weight-loss" myth
Weight loss doesn’t have to be slow, but it's important to keep it steady over time. Safely losing 1–3 pounds per week is realistic without hitting a plateau or going into "starvation mode" for most people, and this weekly loss can go a little higher with the more overweight someone is. You just need to know the right steps to keep your metabolism optimal, and your energy levels will soar in the mean time.
Monitoring your weight daily with an accurate digital scale will help you gauge your progress and help you understand your metabolism based on the foods you ate and the times you ate the day before. An optimal rate of loss is 0.2 to 0.4 pounds per day; losing more than 0.4 pounds might signal you need to eat more to prevent your metabolism from slowing down and prevent a plateau. A simple digital scale without memory (so it doesn't show your previous day's weight) is an excellent way to track progress. A lot of newer digital scales have memory that doesn't show your actual weight and only shows the previous days' weight. After much research I have found my favorite scale: it's a decent, reliable, and highly-reviewed scale you can get from Amazon here, that has free delivery and free returns. Just make sure that you only weigh yourself first thing in the morning around the same time each day, after you urinate and before you eat or drink to ensure you have the most-accurate weight.
Not everyone’s metabolism reacts the same way. Some people can maintain weight loss of 0.4 lbs per day for 5-10 days before slowing down, while others may plateau sooner. If your metabolism tends to "get scared" after a few days of small losses, consider adjusting your calorie intake or meal timing to prevent a plateau. Some find that adding some sugar to breakfast— alongside high-fiber foods— jumpstarts their metabolism. Just ensure it’s done in moderation and with fiber to prevent insulin resistance or gut issues. Caffeine is also a great metabolism-boosting stimulant in the morning, just don't overdo it.
The "sugar causes weight gain" belief is only if you have that sugar (or any processed "simple" carb) with a fatty meal (and then technically it's the fat that caused the weight gain, but the sugar made that happen), or consuming it late-afternoon or evening after your body's metabolism starts to slow down for the day, or by having excessive amounts of sugar by itself without fiber to go along with it and to keep the blood sugar moderate and steady (at a 5-1 carb-to-fiber ratio). This is because if the blood sugar gets too high thanks to no fiber or other nutrients coming along with the sugar, an excess of insulin will be produced by the body, and when insulin is secreted excessively, it can cause temporary hormonal shifts that tell the body to store that sugar as fat, but this is usually very minimal because most of that sugar still ends up increasing the metabolism enough to MORE THAN counteract this affect, as long as it's consumed before late-afternoon/evening when the body's metabolism starts to slow down for the day, which is what naturally happens to all humans. This is why it's important to eat whole grains, fibrous fruits and veggies, and complex carbs, not processed grains like white rice, french fries that are fried and have no skin, and baked goods that use white flour instead of whole grain flour. Complex carbs don't spike insulin and actually help maintain a high energy level and metabolism all day long.
Another quick note on fat: Not only do fatty meals mixed with simple carbs cause weight gain due to the body not being able to utilize both macronutrients at the same time, but a fatty meal mixed with simple carbs can also increase insulin production and thus the risk of developing insulin resistance. How? Well, the excess fat ends up in the blood stream, the same place that all of the cells are that uptake glucose from the blood for energy. When there is too much fat in the blood at one time, as well as sugar at the same time, the fat will clog the cell receptors that uptake the sugar (glucose) and that listen to insulin. When you eat sugar and then your insulin tries to tell the cells to open their receptors and uptake the glucose and get it out of the blood, they won't respond to this request with fat right outside their doors, because their cell receptors are clogged up by the fat. Thus, sugar stays elevated in your blood way too long, increasing insulin production, which thus messes with your hormones that increase fat storage. Not to mention this increases risk of insulin resistance and type 2 diabetes. If you're interested in more on this topic, there is an entire article written about the dangers of mixing fat with simple carbs here, getting into the actual science behind this and why it's bad and something evolution never adapted to in human history, as there are no natural foods existing today that combine those two nutrients.
Keeping track of your food and weight daily is the only for-sure way to know what is working for you and what's not. Weighing yourself only 1-3 times per week will just cause confusion and leave you with only guess work. If you're like most people, you probably won't be able to keep track of your calories you consume each day in your head, let alone remember everthing you ate the day before and what times you ate them, and especially days or weeks later when you want to compare days that are weeks apart for understanding what foods and eating schedules helped you to lose that optimal 0.4 lbs per day. So to help with this, keep a food journal that keeps track of the foods you ate, the times you ate them, and the calories for each meal or snack at each time, as well as the weight loss that occurred that you recorded the next morning. Then over time, compare all of the days to find commonalities to know which foods and meal times increase or decrease your metabolism. This matters because your metabolism increases or decreases depending on certain things, such as skipping breakfast, eating a large dinner, eating within 4 hours of bedtime, eating high-sugar snacks after 1 pm, etc. After a few months of tracking your foods, calories, and times, and how much weight you lost/gained as a result of those foods and eating schedule, you should be able to from then on know what methods/foods increase and decrease your metabolism, and then you can eventually stop tracking your food and schedule because you'll just know what to do. Maybe you have the type of metabolism that needs sugar in your coffee or oatmeal to get that initial boost that helps it stay high all day long, in order to lose that 0.4 lbs. You will only know if you track your foods, their combinations, and times, and by trying different things each day to truly understand your body. It gets a lot easier with practice, and getting to know your body and metabolism completely. A highly-reviewed, popular food journal for this very purpose is the Lose it! mobile app, which is completely free on the Play Store and App Store.
Start Your Day With a Carb-Filled Breakfast
One of the best ways to jumpstart your metabolism is by eating a large breakfast filled with whole, natural carbs, within the first hour of waking up. It might feel tough for the first 2–3 weeks, especially if you're not used to eating an early or large breakfast, but your body will adjust. Soon enough, you'll be waking up hungry and ready for that energy boost. Human evolution thrived on large breakfasts but unfortunately American culture has created the opposite: Small breakfasts or even skipping it entirely, replaced by very large high-calorie dinners.
This helps explain the rise of obesity in America compared to times when breakfast was the most popular meal of the day (and such an eating pattern is very popular in low-obesity countries today, such as Israel, Turkey, Japan, and Germany). It could be due to the career-focused, high-paced corporate career lifestyles that a lot of Americans endure, where they don't have much time for eating meals during the early part of the day, and by the time work is done and they have the time to eat, their metabolism has slowed down drastically due to receiving no energy from food all day, thus storing their dinners as fat5, plus they overeat within hours of going to bed due to being so energy-deprvied and hungry, and at the worst of times: When their metabolism has came to a halt due to the body thinking it's starving. Usually by this time, they don't have the energy to cook something healthy, and opt for a Big Mac (or any quick, unhealthy, processed, high-fat meal). Can we say "triple wammy"? In addition, eating food before laying down makes it difficult for the body to digest optimally, thus contributing to fat storage even more. It's good to move at least a little, even just standing and light walking, for a little after eating a large meal. Plus eating late also has been proven to affect sleep quality, yet another contributer to weight gain. When your circadian rhythm is thrown off or your body doesn't get adequate sleep at night, this will increase stress hormones that will inevitably result in fat storage.
You can pretty much eat anything you want in the morning and not gain weight, especially if it's high in carbs, even simple carbs, because of your body's ability to "jumpstart" its metabolism for the day when eating a lot of carbs for breakfast6, and what's even more amazing is that sugar doesn't affect your blood sugar and insulin response as greatly as it does when you eat sugar for dinner. Thus, eating your sugar cravings in the morning is a lot healthier than having them in the evenings. However, I'm certainly not advising for not eating healthy as much as possible, especially since nutrient deficiencies also contribute to the ever-feared weight-loss plateau that most people experience on diets. If your breakfast consists of whole grain carbs such as oats or barley or whole grain toast, you get the added benefit of slower digestion due to the fiber and other nutrients that don't come along with simpler carbs such as processed grains and cereals. The slower digestion means less insulin response (which in turn means less fat storage), a sustained amount of energy for hours so that you don't get an energy crash and become hungry quicker than otherwise, and keep your metabolism going strong, and then you get the added benefit of a heavier digestion which means more calories are burned.
A good example of a healthy high-carb breakfast to jumpstart your metabolism would be oatmeal with raisins, red grapes, cantaloupe, or honeydew (fruit with high sugar but also some fiber and nutrients). Don't forget to add the blueberries for the antioxidants. And if your metabolism thrives on it like some people, even just adding some pure unbleached sugar cane to your oatmeal or cofee can help alot, as long as its consumed ONLY in the morning and never the afternoon, which is when your metabolism starts to slow down and the chance of weight gain from simple carbohydrates increases. Afternoon snacks and dinners should be only about whole grain carbs and whole foods with a high amount of fiber, with at least a 5:1 carb-to-fiber ratio (which simply means for every 5 grams of carbs on the nutrition label of any food, there should be at least 1 gram of fiber). Click here to see a list of metabolism-boosting carbs that you can eat in the afternoon and evening without guilt.
Snack a lot on low-calorie, high-fiber whole foods throughout the day, every 1-3 hours
To keep your metabolism active and optimal all day long, aim to eat small, high-fiber, nutrient-rich snacks every 2 to 3 hours. Fasting is actually yet another fab, but I can see how doing it could cause some people to not overeat and THAT is what helps with weight loss, but the fasting itself is actually not contributing to weight loss, when compared to the calorie-burning thermal effect of eating and digesting multiple meals and snacks throughout the day, plus having no energy crashes by giving the body continual energy, which also increases metabolism, as well as allows you to move more, which burns calories. Fasting became popular due to the diabetes and insulin-resistance epidemic, which helps people keep their insulin and blood sugars down since you're not eating any of those foods that cause sugar and insulin spikes, but you wouldn't need to worry about blood sugar and insulin to begin with if the right foods and complex carbs are being eaten instead of the stripped processed carbs and simple sugar, such as processed white bread and white rice. Fasting can also cause you to feel hungry, and that is actually a clue your metabolism will start decreasing in the next 24 hours.
Just bring some containers of berries, carrots, apples, mandarins, and a small amount of nuts and seeds to work to snack on a little at a time throughout the day. Yes, these are called Whole Foods, that means they are natural foods not processed in a factory, and that don't come out of a box. And if you have a habit of overeating, having these fibrous snacks before lunch and dinner will help you eat less at those meals. Just make sure that you don't eat so many fibrous snacks that you end up eating LESS calories at meal times than your daily goal due to feeling too full, because as mentioned, too little calories per day will back-fire when your metabolism decides to slow down within the next 1-2 days, causing you to gain back MORE weight than the loss you incurred from eating so little.
Dangers of Keto and Low-Carb Diets
The keto and low-carb (e.g. Adkins) diets' rise in popularity has led many to believe that carbs are the enemy. But while low-fiber carbs can cause insulin spikes, whole or minimally-processed grains that are not stripped of fiber, protein, and nutrients actually blunt these effects and provide sustained energy and increase metabolism throughout the day7. Thus it's only PROCESSED carbs, especially sugary drinks and snacks, that are stripped of essential nutrients and fiber that cause problems. Keto may lead to quick initial weight loss, mostly from water-loss (since carbs carry water, which is quite heavy), and then you're naturally eating less since there's not a lot of options, and protein being so filling, but as your metabolism slows in response (over time), you enter a plateau where losing more weight becomes harder or even impossible. To learn about the dangers of the keto diet and how it actually contributes to insulin resistance and diabetes, here's a science-backed video that explains it thorougly. This however does not happen when you eat a higher-carb diet consisting of whole or minimally processed foods. This is why governments of countries often highlight the importance of eating whole grains in every meal. Studies prove that those who eat lots of whole grains are both healthy and rarely have metabolic systems. The more good carbs you eat, the less bad fats and sugary/processed foods you eat also. High sugar and processed diets are not the sole cause of insulin resistance and diabetes though, saturated fat actually is as well. Here's a video that explains why eating saturated fat (whether it comes from animals or coconut milk) is the second main cause of metabolic issues/diseases such as insulin resistance and diabetes: Click here to watch.
The brain relies on carbs to function, and prolonged keto can lead to nutrient deficiencies, cardiovascular issues, and kidney problems8. Studies show keto’s high-fat content raises LDL cholesterol, increasing the risk of heart disease. It's not a secret to science that high LDL cholesterol increases heart disease risk, thanks to thousands of studies that show a direct correlation between higher LDL cholesterol and higher heart disease risk. Higher-carb diets, especially those high in fiber, boost metabolism and aid long-term weight loss by keeping insulin sensitivity in check, but more importantly, carbs are the only macronutrient known to increase metabolism and energy levels. Fat and protein, on the other hand, either have no effect or can decrease it. For those looking to prevent or reverse insulin resistance (or pre-diabetes), a diet rich in carbs is key.
The Cycle of Deprivation
Carb deprivation can have long-term metabolic consequences. When you deprive your body of carbs, your insulin sensitivity decreases, making it harder to manage blood sugar when carbs are reintroduced9. For those looking to prevent or reverse insulin resistance and pre-diabetes, diets low in carbs can be counterproductive in the long run, actually increasing your risk of metabolic disease. By nourishing your body with whole, natural foods and plenty of fiber, you can break the cycle of starvation mode and weightloss plateaus and boost metabolism in a way that’s sustainable. Weight loss doesn’t have to be complicated, and once you understand how your body’s metabolism works, you can start thriving.
Natural Sleep and Circadian Rhythm
A regular sleep schedule aligned with your circadian rhythm is crucial. Staying up late, especially with bright lights on, increases the stress hormone cortisol, which slows your metabolism. Conversely, keeping a natural sleep pattern— going to bed after sunset and waking with the sunrise— helps regulate cortisol and keeps your metabolism steady. Those who work nights or sleep late in the day have slower metabolisms and have more weight problems than those who sleep all night.
Increase your fgf21 hormone which increases metabolism and weight loss even without calorie restriction
In the year 2000, scientists found a new human hormone called fgf21, known to cause longevity, massive weightloss, and increased health biomarkers. It is known that the higher you keep your fgf21, the lower your rates of disease such as cancer, diabetes, heart disease, and even high blood pressure and high cholesterol (lower stroke and heart attack risk). You can do this by daily exercise, lowering your protein to only what your body actually needs (typicallty 56 grams a day for men, and 45 grams a day for women, which most americans eat a lot more than this), and by eating healthy whole plant foods. This is another reason why high-protein diets do not help with weightloss, unless the diet is causing you to eat less calories. Find out what foods actually DECREASE your fgf21 levels, what foods increase those levels, and learn all about this fascinating research topic by watching these two short videos: On longevity and diet (links open in new tabs).
Increase your polyphenol-rich foods
Polyphenols have been shown in many studies to increase fat loss and decrease fat storage10. These are in plant foods, such as chocolate (plain cocoa powder is the healthiest source- which can be added to coffee or yogurt or oatmeal or pretty much anything), berries, especially blueberries and raspberries, grapes, greens such as kale, walnuts, kidney beans, black beans, soymilk or soy yogurt, and peanuts. A cup of berries and a kale salad a day, is enough to keep the doctor away for sure! Just add to your kale salad some oil-free light raspberry vinegarette dressing with some walnuts (a healthy fat to soak up the vitamins), and it will be both delicious and healthy, since the raspberry dresing and walnuts give it an even more polyphenol boost. Cocoa powder is known to cause healthy skin and help decrease facial wrinkles such as crows feet. If you want to look younger, just put a tablespoon or two in your morning cup of coffee, or mix in some cold soymilk for a tasty polyphenol-rich treat. Just make sure you mix the cocoa powder with only a tiny bit of milk/water at first to dissolve the powder better, otherwise it won't mix properly and you'll have powdery chunks floating at the top, instead of smooth and creamy chocolate milk-like consistency.
But what about my sugar and snack cravings?
There are plenty of healthy, easy and quick snacks you can make yourself to help with your sweet tooth cravings, especially for kids who refuse to eat a lot of healthy foods. If there's a lot of fiber and nutrients in them, it will actually help counteract any ill effects of sugar, since the fiber will help blunt the sugar and insulin spike from the sugar. And Instead of using only sugar, use half sugar and half allulose, a zero-calorie all natural sweetener, a natural chemical taken from sugar with no aftertaste. Allulose actually competes with sugar in the blood, but it doesn't raise blood sugar levels, it also bypasses digestion so there's no calories, so when you consume it with the same amount of sugar by weight, the allulose helps counteract the high blood sugar causing effects from the sugar! Watch an interesting video that explains the scientific studies found to prove this (opens in a new tab). Allulose is suggested because Erythritol is no longer said to be safe (link opens in new tab). Any unnatural sweetener such as sucralose/Splenda is a big no-no because they have detrimental side effects such as an increased risk of certain cancers and other metabolic issues. Stevia can be another form of sweetener, but it does give an aftertaste that some people might find off and could ruin the taste of your snacks.
For instance, no-bake cookies are a quick and tasty snack all ages love, especially if you love chocoloate and peanut butter... but instead of sugar you can use just a little honey, the honey will act as a sticky wet substance to help hold the shape of just 4 other simple and healthy ingredients, plus a little honey or allulose goes a long way as you don't need a lot to give it a sweet chocolatey taste!:
- Raw organic rolled oats, even though they are cut into thin peices at a factory, are very healthy for you and are full of a ton of healthy fiber, protein, and phytonutrients which will help offset any blood sugar effect even if some sugar is used in these cookies.
- Cocoa powder
- a tablespoon or two of soymilk or water to moisten the cocoa/cookie mix (amount depends on the amount of cookies you're making)- or you can just use plain water
- honey or allulose
- 100% stir peanut butter (if it says "no-stir" on the container, it's not 100% peanuts and it has unhealthy added oils and saturated fats). With 100% peanuts, there's no added saturated fat to help thicken it up and keep the oil from separating from the peanuts, hence why you must stir it. This is obviously the healthiest form and the closest to a "whole food" you can get. A tiny bit of procesing where the company simply crushes a whole food, without adding anything, is perfectly healthy, as that's what your teeth were meant to do anyway. Quick tip: Keep the peanut butter upside down in the fridge if it keeps separating the oil after you stir it the first time after opening.
Make sure you keep these in the fridge to keep the soymilk from spoiling, unless you opted for water instead.
No bake cookies are just one of many healthy snacks you can easily and quickly make at home, and the internet is a vast source of healthy recipes- use it to your advantage! You now know to stay away from eating a lot of sugar, but as long as there's fiber along with that sugar, you can have some (keep it to under a 5:1 sugar-to-fiber gram ratio). There's no reason to go to the store and head to the candy aisle when you always have these on hand. You can even keep them in your freezer and defrost on the counter or in the fridge. But remember, some sugar is fine as long as fiber is eaten at the same time, and metabolisms actually thrive and increase when they consume sugar, especially in the morning, as long as it's not too excessive.
Speaking of sugar, fresh fruit, thanks to the fiber, is the perfect snack and has been proven to not be a risk factor for diabetes, even though it contains sugar. The only reason why fructose got a bad rep is due to the high incidence of high fructose corn syrup in sugary drinks such as pop and Sunny Delight. It's processed, has no fiber or other nutrients, and is just way too much. One soda equals about 30 oranges or apples all at once, and that's not something humans have ever been able to naturally consume in one setting. Frozen fruit can be just as good, though is mainly for making smoothies. And dried is not as high in antioxidants and vitamins thanks to oxidation, but they're still better than the worst: canned fruit (which is just too processed and most of the nutrients are oxidized). Fresh or frozen fruit has been associated in thousands of scientific studies to significantly increase health in many ways- so do not be afraid to eat it all day long! It definitely will keep the "bad sugar" cravings you have down. Not many people realize this, but when your body is craving sweets, it's actually craving what humans have historically always consumed for tens of thousands of years: WHOLE, natural fruit! Fruit has so many good-for-you phytonutrients that actually help increase longevity and keep you feeling energetic all day long, thanks to the metabolism boost (and hence more easy weight loss). Plus, the high fiber in fruit will help keep you full and thus decrease your unhealthy food cravings. Learn more about this by watching this quick video (opens in new tab).
Take Action Now
If you’ve been struggling with weight loss, now is the time to take action. Implement these tips, and within a few weeks, you’ll notice your body adapting. Have you ever wondered why you feel tired despite sleeping well? This could be due to a sluggish metabolism stemming from malnutrition. Start your day with a large, carb-heavy breakfast, fuel your body with nutrient-rich, fibrous, natural foods, limit your evening carbs and calories, and watch the transformation happen. Why wait to feel better when you can start right now?
By nourishing your body with a balanced diet rich in whole foods and fiber, you can break the cycle of weight-loss plateaus/starvation mode and promote a healthy metabolism. The path to weight loss isn’t complicated; it’s about giving your body what it needs to thrive. You may or may not need to "figure your metabolism out" by keeping a detailed journal for 1-3 months, it just depends on how sensitive your individual metabolism is to weight loss and how likely it is to plateau. If your metabolism isn't sensitive, then just simply eating healthier and not eating too little or too much is enough to increase your metabolism naturally and lose those stubborn pounds once and for all. By eating whole, fiber-rich foods instead of processed foods, you will naturally be less hungry, and thus eat less calories.
A lot of people do not have the time to count calories, which is perfectly fine. If you listen to your body, eat mostly high-fiber whole foods, plenty of whole grain carbs especially in the mornings, and only eat when you are hungry, and make sure you eat a wholesome meal 3 times per day, that should be enough to get you on the right path. Just do not skip breakfasts, as that really is the most important meal of the day, as the saying goes. However, if your metabolism is being stubborn or has been through a lot of abuse from too many crash diets, a detailed journal to "get to know" your unique metabolism and get it back on track to where it's naturally supposed to be, is the best way to do that in the shortest amount of time.
You will find that the more you eat like this, the more your body will stop craving the artery-clogging, insulin-spiking, inflammation-causing and-disease-causing foods that you're addicted to, and actually start craving whole fruits, vegetables, pulses and whole grains just like it should. They say that food is one of man's very few pleasures- but be rest assured, your body will start actually enjoying and craving healthy foods as much as it used to enjoy the unhealthy ones, once it adapts. It just takes determination and self discipline at first. Your taste buds will adapt to start truly enjoying the taste of vegetables over time, even if you never liked them before. As a result, your body will thank you and become fit and healthy. Isn't that what you want?
What changes will you make today? Share your experiences or questions below!