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So. You have a friend who swears the keto diet is the solution to all your issues because they were able to lose weight on it. Your body will FINALLY learn how to burn fat if you eat exactly one stick of butter before every meal.
Your other friend can't believe how much weight he's lost and only eats for two hours every three days! Fasting is effective! It is miraculous! To combat those annoying hunger cravings, simply take methamphetamine and smoke cigarettes.
A third friend lives the IIFYM lifestyle. You're all set, bro, if it matches your macros. The fat will melt off if you track your food intake and meet your macro goals. It's the misplaced piece in the puzzle of life.
However, in all seriousness, why do these things benefit the general populace? Why do you have so many friends who have made progress using various strategies, and why are there so many diets that promise results? Which one is effective?
They are all the answer. The reason is insulin.
I'll keep it short and sweet. Watch this video to learn more about how your body burns fat: https://www.youtube.com/watch?v=qQu-9RFFQkk&list=PLdWvFCOAvyr1pbzi-RRSeBM5AJidmg2u4
So how does insulin change as a result of the nutrition plans mentioned above, and how does that result in fat loss?
When insulin is present in the bloodstream, your body is unable to extract fat from your fat reserves for use as fuel. It controls how fat is metabolized. You must lower your insulin levels if you want to burn fat stored in your fat tissue.
The body produces insulin for what reasons? To regulate the level of blood sugar.
Why does your blood sugar go up? In response to carbohydrates.
When did the food pyramid start to gain traction? You know, the one with the base of grains, rice, cereal, and pasta that you saw in class? That was created in 1974 and made its way to Canada in the 1990s.
SIDE NOTE: I remember one of my classmates telling our teacher in a triumphant tone that pizza was the ideal food according to the Canadian food guide!
Yes, it really is, was her unconvincing reply.
When did heart disease, Type 2 diabetes, and obesity start to rise dramatically? The largest increases in chronic diseases, childhood diabetes/obesity, and obesity in American men and women occurred between 1990 and 2000!
Does correlation imply causation? You decide.
Let's go back to the original query. Why do these diet fads succeed?
Keto. The ketogenic diet aims to lower your daily carbohydrate intake to less than 30g while increasing your intake of protein and fat. What happens if you cut back on your carb intake? Blood sugar levels drop as a result. What happens if your blood sugar levels drop? Your body stops frequently needing insulin to control that blood sugar.
Intermittent fasting. The most popular method is a 16-hour fast (no food or drinks with lots of calories) followed by an eight-hour window for eating. After dinner, most people begin their fasting at 8 p.m., sleep, skip breakfast, and begin eating at 12 p.m. for lunch. If we are not allowed to eat or drink anything for those 16 hours, we are inevitably not going to consume any carbohydrates in the form of bread, rice, cereal, pasta, or sugar in our drinks. Without ingesting any of those items, we automatically control our blood sugar levels, which leads to insulin control and enables the body to begin burning fat for energy. Now you see where this is going.
Tracking macros. This nutrition program teaches its adherents to balance their macro intake (protein, carbohydrates, and fat), which was made popular by the app MyFitnessPal and the concept of "flexible dieting." Most people begin to balance their diets as a result of their increased awareness of the composition of their caloric intake, cutting their intake of carbohydrates from 65 to 80 percent to 20 to 30 percent and replacing the remaining calories in their diet with a more sensible distribution of protein and fat. What kind of hormonal alteration does this bring about in the body, Can you guess? I believe you can. Apparently, it rhymes with "lower insulin."
There you have it, then. I hope that makes sense and helps to explain these diet phenomena. The majority of people will contend that as long as your calorie intake is under control, none of this matters because calories are still important. Don't be misled into thinking that thermodynamics and all that jazz are the only factors that matter when it comes to losing fat. If it were that easy, anyone could cut 500 calories from their diet each day and lose a pound every week for the rest of their lives. until they lost all of their weight.
The lesson here is that weight loss rarely has a one-size-fits-all or binary solution. There are several ways to get there; it just depends on which one you want to take and can follow. If you're pursuing health and fitness, however, each route will involve consuming less sugar and more vegetables. I can guarantee that.
Do you want to talk about nutrition in person with a professional? We offer free "No-Sweat Intros" to our community as an opportunity to educate, inform, and help if you have questions. There's no catch. We just want to help answer your questions. Copy this link https://api.grow.pushpress.com/widget/bookings/maverick-nsi to schedule a No Sweat Intro if you want to learn more about how you can lose weight, gain muscle, and feel better forever.
P.S. You don't have to start your weight-loss journey with exercise. It's just more fun if you do.
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