Lets start with some basics:
- By “losing weight” we mean that we want to reduce our body fat.
- Body fat is our “larder for a rainy day” to provide energy for bodily functions when energy intake is low.
- To reduce body fat we want to provide a condition where the body consumes body fat for a significant portion of its energy needs.
- We know that when the hormone insulin is elevated, then our body is in “storage” mode and adding to your body fat store.
- To reduce insulin levels, we know that we need to reduce carbohydrate consumption.
If you go through the logic, you can see that reducing weight is really about eating what we promote as a healthy diet. For many people, that may be sufficient for them to lose weight as this diet removes the triggers that cause constant eating.
Some more points:
- Many resources will tell you that you don’t need to count calories on a low-carb diet. That is only partially true. Total calories still matter, but many people find that they naturally reduce calorie intake on a low-carb diet and don’t need to keep track of how much they eat.
- The low-carb diet is generally moderate in protein, high in fat and, ideally, very low in carbohydrates.
- If you are looking to lose weight, you want to switch the body from using the fat that you eat as its energy source, to using fat that you have stored.
- The low-carb diet transitions your body away from burning carbohydrates as fuel to instead burn fat.
- If you reduce the fat that you eat, then your body will easily dig in to your fat stores for the energy it needs – and you lose weight
So, to lose weight, all you have to do is to reduce the fat intake (as food) during the weight-loss period so that your body feeds on its own body fat. Once you reach your normal weight, you need to start eating more fat again to meet the body’s energy needs.
Sounds simple, and it is, however, there are a few additional elements to consider.
You will need to have transitioned your body away from using carbohydrates as fuel to instead burning fat. If you are significantly overweight and/or have progressed a long way down the path to Type-2 diabetes, then getting your insulin levels down far enough so that you can start to burn fat may be difficult using diet alone. The answer to this problem is in fasting – please see out Fasting page.
Either through changing to a low-carb diet alone, or in combination with fasting, we recommend that you transition to a fat metabolism before you worry about losing weight. This is because everything becomes a lot easier when you are no longer fueled by carbohydrates. A lot easier by a huge measure. You will find the following:
- You will no longer be hungry all the time.
- You will no longer need three meals a day and snacks.
- Your cravings will subside.
- Your mind will be clearer and your outlook will be more positive.
Being “fat adapted” is the best possible starting point for losing weight. Take a week or two or three to get to this point before you worry too much about losing weight. Then lower your fat intake to start your weight loss journey – you should now find that it is so much easier to lose weight.