Okay, this is a quick post about weight. I have gotten so many tweets about “Great New Diet” “Quick Weightloss Plan” I am ready to go screaming into the night. The amount of teasing done to the public about “pay me to lose weight” has driven me to the point of a short rant and cut to the chase about weight loss.
I am just finishing collecting data on a weight loss study for the Physicians Committee for Responsible Medicine. I don’t know what all the data will say from the study. I work at only 1 of 10 sites across the US. This is what I see works at my site and it is VERY simple.
Fat makes you fat. Cut out all the cholesterol from your diet. Cholesterol is made in the liver. So, you need to cut out all food sources that have a liver – cows, pigs, chickens, chicken by products, fish [yes, fish are high in cholesterol – chinook salmon 50% of calories from fat] and cow by-products. Your body makes all the cholesterol you need.
Cut your fat intake from such sources as oils, nuts and seeds to 20% of your calories. If that is too hard to figure out, I’ll make it easy. Keep nuts or seeds to a few tablespoons a day. Decrease concentrated oil, I don’t care what kind olive, canola, vegetable, you-name-it, to a teaspoon per day.
If you eat processed foods, this is not a judgement on your food merely a reality check, look at the nutrition label. The serving should have no more than 3 grams of fat.
When you decrease the fat, you may find that you increase the volume of food you eat. Having more whole grains and legumes will keep you satisfied because they take a little longer to leave the stomach. However, the fiber in these foods will sweep out cancer cells from the colon and are a great source of protein, calcium and B vitamins. They are exceedingly low in fat. For those of you worried about Omega 3 fats, take a couple of tablespoons of flax MEAL, not seeds a day.
You do not have to exercise if you cut down the fat. It would be great if you did, but one participant lost 22 pounds in 3 months with no exercise.
By following this eating style, I have seen a participant get off 3 of their diabetes medications and their endocrinologist will take them off all meds if their A1C number is still as low or lower in another 60 days. Another participant, using this diet, lowered their cholesterol the same amount points in 4 months as much as their medication did in 1 year. Everyone else that has been implementing this has lost weight and lowered their cholesterol. The changes these participants have had in their health is directly related to fat in their food.
If you look at the foods on my YouTube Channel you will see little added fat. Even the nut butters I use are very diluted. FYI – for home made nut butters, a tablespoon of butter equals a tablespoon of nuts.
That’s what works, free of charge.