The Science Of How I Lost 7 Pounds in 7 Days While Enhancing My Productivity
A Rapid Weight-Loss Version Of The Genius Diet (Draft Version 0.5)
Summary:
I’ve written this guide* for busy professionals who want to lose weight quickly while, at the same time, becoming more creative and productive. The strategy combines a peer-reviewed high protein diet with a series of techniques known to improve cognition.
For me personally, as a professional health writer, this diet was as effective for rapid fat loss as another experimental diet where I ate less than 400 calories a day. That is, on this high-protein diet, I ate more calories, was more productive, and still lost fat.
Below is a summary of the techniques, the science behind the suggestions, my daily routine, and, finally, more advanced techniques.
Summary:
- Eat 1 gram of protein per pound of body weight each day, along with a wide variety of vegetables and fat sources, while maintaining a 40% caloric deficit (for a total consumption of about 1,000–1,800 calories per day).
- Perform one enjoyable high-intensity exercise per day (a social sport, solo dancing, running, or muscle conditioning for a favorite activity).
- Meditate twice per day
- Walk at least 10,000 steps per day, using your smartphone for most of your work tasks
- Sleep at least 7–8 hours
All of the techniques and science in this post are outlined in much more detail in a separate series of posts. Anytime you have more questions, check out the table of contents here.
Primer: General Philosophy of the Genius Diet and A Few Non-Intuitive Tips
Many of the best practices in improving productivity, creativity, and alertness are also scientifically proven to help people become more physically fit.
The reason busy professionals are so prone to weight gain is that the brain can signal us to consume hundreds of more calories during bouts of complex problem solving. Fortunately, sugary snacks happen to be just one way to feed the brain; nutrient-dense foods, quick exercise and mindfulness also quench the brain’s cravings in equally or even more efficient ways.
That is, calm focus is a fantastic shield against overeating, compared to a mind that starved, stressed, or sleep deprived. The very things that make us better and happier at our jobs are also great ways to become physically fit.
Some tips from peer-reviewed studies to combat overeating include:
- In one study, participants solving complex problems snacked less if they were asked to do a brief bit of exercise, because movement can be as effective as eating to getting nutrients to the brain (in this case, a nutrient called lactic acid).
- In another study, participants who took a mild walk outside were satiated with less chocolate than those who remained sedentary.
- Getting at least 20 minutes of blue-sky sunlight in the morning (with no glasses or contacts) and blocking that same blue spectrum of light (given off by most electronics) before bed increases sleep quality and reduces stress by helping the brain better regulate Melatonin production.
- Early morning meals with higher protein and fat content both improve cognitive functioning and lead to less calorie consumption; the body can be trained to feed more off fat than carbohydrates after extended periods of a more balanced diet.
The Science Behind Rapid Weight Loss And Enhanced Productivity
The basis of the rapid weight-loss strategy is a 2016 study published in the prestigious American Society of Nutrition.
Participants consumed 2.4 kilograms of protein per kilo of body weight (about 1 gram per pound), walked 10,000 steps throughout the day and performed regular intense exercises 6 days per week. The participants experienced some of the largest weight losses I’ve ever seen in a peer-reviewed article, which was about 10 pounds over 4 weeks (compared to about 7.5 in the lower protein control group, which means the protein group needed one less week of dieting).
It’s important to know that weight loss can occur from more than just fat loss. When people diet, they can lose weight from both dropping unsightly fat and, more importantly, muscle. That is, super low calorie diets can dupe people into believing their are losing fat because they weigh less on a scale, but it’s because their body cannibalized the very muscles they were hoping to show off post-diet. Protein can preserve muscle during weight loss.
Moreover, the nice thing about this study is it also combines a number of strategies that are known to boost cognition at the same time as weight loss.
There is a good deal of evidence suggesting that walking while working improves cognition. For instance, one study found that doctors who diagnosed CT scans while on treadmill where more accurate and those who diagnosed the same scans while sedentary. It is theorized that increased blood flow to the brain increases the size of vital brain structures, including the hippocampus, which is important in memory retention. In other words, moving throughout the day is a good way to stay sharp.
Additionally, the study calls for intense bouts of resistance and aerobic training. A study from 2014 found that participants who exercised to exhaustion ended up performing better on a test of distracted reaction time. That is, a lollygagging jog while watching CNN won’t cut it. It’s gotta be intense to the point of exhaustion.
All together, this rapid weight loss high-protein diet is pretty much the cutting-edge of how to maintain optimal cognition throughout the workday.
My Daily Routine
Let’s get into that nitty gritty.
During the diet, my main protein sources are low-fat Greek yogurt, Alaskan Salmon, Turkey, and Oh Yeah! One protein bars. Greek yogurt is very high in protein and low in calories, so it’s an excellent food source on this diet. When I’m on the go, I really like a protein bar composed of resistant starches and Stevia — they curb my hunger. One bars have both of these.
Ideally, I exercise before breakfast, since fasted training is known to accelerate fat loss. I eat about 600–800 calories after my workout, making sure to get about 60 grams of protein. My daily caloric limit is 1,300–1,5000 calories, depending on how much I walk during the day.
(Here’s an online tool to calculate estimated calories expenditure. Multiply the the number by 0.6 for your daily calorie limit.)
Some folks can’t workout in the morning and it’s notable that I’ve also lost a pound a day when I eat a high-protein breakfast before I worked out at lunch later that day. So, I don’t know how important meal timing is with this diet.
In the late afternoon I might consume some more protein and veggies.
After three or four days on a diet, I find that if I don’t eat late at night, after 7 PM or so, I have trouble sleeping. So, I make sure to save about 300 or 400 calories for my evening meal.
For exercise, it appears that any type of intense workout will do. The Genius Diet is all about exercises that increase happiness and creativity. Personally, I do gymnastics and a body-weight martial art known as Capoeira. Other folks might like doing something like the Nintendo Wii Zumba in their home or to go to a rock climbing gym.
Finally, getting 10,000 steps in while working requires a shift to mobile computing. These days, 90% of my computing is done on my mobile phone. I typically only use a laptop about an hour a day. I will write most of this book (and my other news stories) entirely on my mobile phone. I take conference calls or meeting while walking too.
Mobile computing takes some getting used to, but I find I’m much more productive on my phone, especially since I can work wherever I need to.
Finally, stress blunts fat loss and can impair sleep. To get around the stress of calorie restriction, I meditate for 20 minutes twice/day. Eyes closed (or listening to music) deep breathing for 20 minutes does the trick, both in the morning and in the late afternoon around 3pm.
For more details on all these tips, especially about shifting to mobile computing, check out the Genius Diet Guide.
Next Steps, After The First Week
To be sure, this diet is not sustainable for most people — certainly not for me. And, the rapid weight loss plateaus quickly.
The standard Genius Diet protocol is to help people lose weight and become fit without the mental sacrifice of a grueling standard diet. This high protein, rapid lose version is intense and certainly takes a toll on the mind.
Read all of the Genius Diet here.
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