Three Unique Ideas You Can Use To Lose Weight Today.
These 3 unique ideas have helped me quite lot in my recent weight loss journey.
Disclaimer: DO NOT ACCIDENTALLY KILL YOURSELF AFTER READING THIS. TALK TO A DOCTOR BEFORE ATTEMPTING TO DO ANY OF THE CRAZY STUFF WE COVER HERE. GOOD LUCK.
So many people have asked me what I’m doing because I’ve recently dropped 50 lbs in 69 days. Because there is quite a bit of information I wanted to get everyone who asked, I thought I would compile a list of three of the keys that are helping me along my journey in case any of you want to give this a try. Maybe this will help you if you’ve been looking for answers for a long time and seemingly tried everything but feel stuck. Maybe you already know about all this stuff and it will just give you a reminder to get back in the habit of success.
Whatever you do, stay positive. It’s obviously a tough journey for many of us to get down to our best healthy weight, but in the end, it will be worth it when we do.
Share to the ones you love.
A.) Ketogenic Diet
Because I was 100 lbs over my optimal weight I was looking to do something different than what I had done in the past. I had tried all the fad diets, and of all of the popular options I really only had success on the Atkins diet.
However, in working with metabolic specialists she informed me that while Atkins and low carb is super helpful, going on a Ketogenic diet may be better for me overall because it helps our body burn even more fat. I use the free version of the myfitnesspal app to log all of my meals with a goal of 75% or more of my calories to come from healthy fat, 20% from Protein, and just 5% or less from carbohydrates.
A ketogenic, or Keto diet is designed specifically to result in your body going into what is known as ketosis. Eating fewer than 30 carbohydrates per day while on your Keto diet should put most people into Ketosis, or your body’s “Fat burning mode”.
From our friends at Wikipedia: Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides most of the energy.
Ketosis is a nutritional process characterized by serum concentrations of ketone bodies over 0.5 mM, with low and stable levels of insulin and blood glucose. It is almost always generalized with hyperketonemia, that is, an elevated level of ketone bodies in the blood throughout the body. Ketone bodies are formed by ketogenesis when liver glycogen stores are depleted (or from metabolizing medium-chain triglycerides). The main ketone bodies used for energy are acetoacetate and β-hydroxybutyrate, and the levels of ketone bodies are regulated mainly by insulin and glucagon. Most cells in the body can use both glucose and ketone bodies for fuel, and during ketosis, free fatty acids and glucose synthesis (gluconeogenesis) fuel the remainder.
Longer-term ketosis may result from fasting or staying on a low-carbohydrate diet, and deliberately induced ketosis serves as a medical intervention for various conditions, such as intractable epilepsy, and the various types of diabetes. In glycolysis, higher levels of insulin promote storage of body fat and block the release of fat from adipose tissues, while in ketosis, fat reserves are readily released and consumed. For this reason, ketosis is sometimes referred to as the body’s “fat burning” mode.
I suggest learning more about the Ketogenic diet by visiting sites like Authority nutrition’s The Ketogenic Diet 101: A Detailed Beginner’s Guide and also speak with a metabolic specialist to see if they think a ketogenic diet is right for you.
My old wrestling buddy Spencer Nadolski is one of the most cutting edge metabolic doctors in the United States and he works with patients in person and online, anywhere, almost any time. He may even tell you that half of these unique ideas I am using are not right for you, so be sure to give him a call if you are on the lookout for a good doctor. He is not my doctor and didn’t pay me to write this, I just think he’s fabulous and he might be just what you need.
B.) Intermittent Fasting
IF, or intermittent fasting was something I never saw myself doing. The only time I had utilized this technique was during wrestling back in high school, not even realizing the amazing health benefits that came from it, and there was no name for it except “don’t eat because you can’t”. We just didn’t eat because we had to make weight. My dad used to brag to his friends that we were on the “Jesus Christ Diet”, nothing but a little bread and water for 40 days…
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. So a typical day finds you either skipping breakfast or dinner and then fasting for between 16 and 20 hours. Numerous studies show that IF can have powerful benefits for your body and your brain.
Like many, I thought that I would lose muscle mass if I fasted, or even get very sick, but that was not the case at all, as I am doing just fine fasting and it is helping me lose weight faster by keeping me in Ketosis for long periods of time.
Here are 10 evidence based health benefits of intermittent fasting from Authority Nutrition.
1. Intermittent Fasting Changes The Function of Cells, Genes, and Hormones
When you don’t eat for a while, several things happen in your body. For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible. Here are some of the changes that occur in your body during fasting: Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning. Human growth hormone: The blood levels of growth hormone may increase as much as 5 fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits. Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells. Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease. Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.
Bottom Line: When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
2. Intermittent Fasting Can Help You Lose Weight and Belly Fat
Many of those who try intermittent fasting are doing it in order to lose weight. Generally speaking, intermittent fasting will make you eat fewer meals. Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories. Additionally, intermittent fasting enhances hormone function to facilitate weight loss. Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy. For this reason, shortterm fasting actually increases your metabolic rate by 3.614%, helping you burn even more calories.
In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in). According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 38% over 3 to 24 weeks. This is a huge amount. The people also lost 47% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease. One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction. All things considered, intermittent fasting can be an incredibly powerful weight loss tool.
Bottom Line: Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.
3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
Type 2 diabetes has become incredibly common in recent decades. Its main feature is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels. In human studies on intermittent fasting, fasting blood sugar has been reduced by 36%, while fasting insulin has been reduced by 20 to 31%. One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes. What this implies, is that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes. However, there may be some differences between genders. One study in women showed that blood sugar control actually worsened after a 22 day long intermittent fasting protocol.
Bottom Line: Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.
4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body
Oxidative stress is one of the steps towards aging and many chronic diseases. It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them. Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress. Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases.
Bottom Line: Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.
5. Intermittent Fasting May be Beneficial For Heart Health
Heart disease is currently the world’s biggest killer. It is known that various health markers (so called “risk factors”) are associated with either an increased or decreased risk of heart disease. Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels. However, a lot of this is based on animal studies. The effects on heart health need to be studied a lot further in humans before recommendations can be made.
Bottom Line: Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
6. Intermittent Fasting Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.
Bottom Line: Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
7. Intermittent Fasting May Help Prevent Cancer
Cancer is a terrible disease, characterized by uncontrolled growth of cells. Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer. Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer. There is also some evidence on human cancer patients, showing that fasting reduced various side effects of chemotherapy.
Bottom Line: Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.
8. Intermittent Fasting is Good For Your Brain
What is good for the body is often good for the brain as well. Intermittent fasting improves various metabolic features known to be important for brain health. This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance. Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function. It also increases levels of a brain hormone called brainderived neurotrophic factor (BDNF), a deficiency of which has been implicated in depression and various other brain problems. Animal studies have also shown that intermittent fasting protects against brain damage due to strokes.
Bottom Line: Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.
9. Intermittent Fasting May Help Prevent Alzheimer’s Disease
Alzheimer’s disease is the world’s most common neurodegenerative disease. There is no cure available for Alzheimer’s, so preventing it from showing up in the first place is critical. A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity. In a series of case reports, a lifestyle intervention that included daily short term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients. Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson’s and Huntington’s disease. However, more research in humans is needed.
Bottom Line: Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease.
10. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer
One of the most exciting applications of intermittent fasting may be its ability to extend lifespan. Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction. In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted. Although this is far from being proven in humans, intermittent fasting has become very popular among the anti-aging crowd. Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.
Still think intermittent fasting is bullshit? I didn’t think so… For even more fat burning while fasting look up Bulletproof Coffee recipes and add some healthy fats to your morning fast routine.
C.) Natural Whole Probiotic Super Foods
So you may have heard of Keto, maybe you heard about the benefits of Intermittent Fasting, but now we are getting really unique. Now we are talking about Super Foods. Who knew Sauerkraut was the holy grail of fitness and health? Did you? I didn’t think so. Let’s go…
Fermented foods, which include classics like Sauerkraut and drinks like Kobucha, are gaining popularity as the new super food. They are super popular in my house, and obviously I’m crediting them with helping to improve my health over the past couple months. New studies are showing that this ancient food preservation process offers numerous health benefits.
Fermented foods Benefits:
- Reduce inflammation
- Improve immunity
- Improve digestion and gut health
- Support weight loss by enhancing metabolism
- Improves mental health
- Even reduces the risk of heart disease.
The Fermentation Process
The fermentation of food and beverages is an ancient practice that has been used in every culture around the world. Germans make Sauerkraut; Koreans make Kimchi; and the Japanese use soy to make Tempeh, Miso, and Natto.
Fermentation transforms the food with the use of good bacteria, fungi or enzymes. During the process, natural bacteria feed on the sugar and starch in the food creating acids (like lactic acid) or alcohol. The acids break down the cell walls of the food and the nutrients are predigested by the beneficial bacteria. This not only preserves the food, but it enhances the food’s nutritional value, or the bioavailability of the nutrients. For example, the Vitamin C in cabbage becomes more bioavailable when it’s fermented to become Sauerkraut and Kimchi. The process also creates beneficial enzymes, B-vitamins, Omega-3 fatty acids, and various strains of probiotics such as bifidobacterium and lactobacillus that improve digestion and gut health. To learn more about the connection of our gut microbiome and health, we recommend our Ornish Living article, Your Gut Heart Health Connection.
Sauerkraut & Kombucha — The Special Weight Loss Probiotic Strain
Via our friends at Alive By Nature:
Studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.
In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over a 6-week period (21).
Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance (22).
During a 3-month study period, the women taking the probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.
Note that in these 2 studies mentioned above subjects were provided with Prebiotics along with the LG (Yogurt and Inulin) which is thought to improve the effectiveness. Sauerkraut is a Prebiotic and a Probiotic!
The Best of the Best — Lactobacillus Gasseri
Lactobacillus gasseri can effectively reduce waist size, BMI, and the dangerous visceral fat that accumulates around the organs.
Lactobacillus gasseri is generating the most excitement and further research for its effects on weight loss.
Human studies are also promising. Most recently, a 2 week study of 30 healthy men in 2015.
Subject were given a glass of fermented milk to drink every day, with half including Lactobacillus gasseri in their drink and the other half not.
Testing of fecal samples before and after the study showed those receiving Lactobacillus gasser had a higher amount of fat in the feces after the 2 weeks, while the control group did not (29).
Effect of intake of fermented milk containing Lactobacillus gasseri on fecal fat excretion in humans.
This proved that not only does the Lactobacillus gasseri survive the digestive process, but that it had an effect on the metabolism, resulting in less fat being absorbed.
This study demonstrates the mechanism for how Lactobacillus gasseri can effect the system.
An earlier Japanese study showed Lactobacillus gasseri can effectively reduce waist size, BMI, and the dangerous visceral fat that accumulates around the organs (30).
A Korean company has patented a form of LG derived from mothers milk they call Lactobacillus gasseri BNR17, and been granted a certificate of Functional Ingredient for Body Fat reduction.
The best natural sources of Lactobacillus gasseri are you guessed it, Sauerkraut and Kombucha!
It was recently reported that sauerkraut topped the charts of probiotics, surpassing that of over-the -counter probiotics purchased.
In The Gluten Summit, 2013, Dr. Natasha Campbell-McBride, MD, told Dr. Tom O’Bryan, “With every mouthful of sauerkraut you’re consuming billions of beneficial microbes which will be killing the pathogens in your gut driving them out and replenishing the beneficial flora in your digestive tract.”
In a 4–6 ounce serving of the fermented vegetables there were literally ten trillion bacteria. That means just 1 serving of 2 ounces of sauerkraut had more probiotics than a bottle of 100 count probiotic capsules.
Translated, this means just one 16 ounce of sauerkraut is equal to 8 bottles of probiotics. 8 bottles of Lactobacillus Gasseri would cost you between $90 and $160! Sauerkraut really is a Super Food for your gut, and your wallet! You’re talking a couple bucks for Sauerkraut and a few bucks for a bottle of Kombucha vs. hundreds of dollars in supplements… Pretty amazing, right?
Closing on Keto, Fasting, and Super Foods —
I personally have a long way to go to get to my goal, but using these three unique weight loss ideas should help just about anyone to kick themselves in the butt and finally achieve their goal. When someone tells you that you cannot achieve a goal, use that as fuel to feed your fire. You will find naysayers at every turn you make. Work harder, work smarter, and achieve your goals! You can do it. I WILL DO IT. See you on the other side of the rainbow, and I’ll be under 30 carbs, chowing on my Sauerkraut after I just fasted for 18 hours, flexing in a Superman tank-top.
You can follow me on Medium, Brand Jonseck, Twitter, LinkedIn, or shoot me an email to email@example.com if you have any tips I can use on what is sure to be a long weight loss journey. Thank you for reading and please pass this on to someone you think will love this. Break those chains of the obstacles holding you back. You can do it!