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How to Overcome Yo - Yo, Bounce Back Dieting Once for Ever?

If you ever tried some diet regime to lose weight  by implementing various diets, but without results, or maybe you had some results, but the weight and the belly fat came right back then, this article is for you.

Why are you YO - YO, bounce back dieting?

Not gaining weight back is even more of a challenge than losing weight in the first place, because if you lose the weight, and then you gain it back then what was the point of it all. I know you're desperate and you just want to lose it fast. If you're ever heard diet is a primary and exercise is a secondary tool to weight control I agree completely.  And that's why we have hundreds of millions of people who are yo yo dieting, because they're doing something for a while, get over that idea,  So let's see what diet promises sustaining weight control. 

What diet promises sustaining weight control?

We want to get past the idea of a diet. So many people think I'm going to do this for a while. I'm willing to do anything for a week, a month, or three months. Yet as soon as we have that mindset, then we're going to do something for a while and we get some results.  Then we're gonna go back to doing the same thing that created the problem. Well, we have to adopt a lifestyle, and some principles around which we can create a lifestyle for the rest of our lives. Even if you do it for the rest of your life, it doesn't mean you can't change some of the variables around so you can change the fasting periods you could do cleanses for certain periods of time That's still within the principles but the main principles you understand, have to be for a lifetime. 

Time restricted feeding lead to sustained weight loss

Now if we want to lose belly fat.  First and foremost, if you just want to be healthy, eat once a day. At the most, twice a day in a six to eight hour window period. So that's called time restricted feeding. If  you just want general maintenance, you want to lose a little bit of weight, you want to stay healthy.  If You don't want to become a diabetic, you don't want diseases of modern man, then start eating less frequently start learning how to eat once a day or twice a day in a six hour window period so if you're going to have lunch at one o'clock, you should have dinner at six or seven o'clock.  The biggest challenge comes on the second day of fasting. From the third day onward, you should actually feel good. And on the third and fourth day of fasting they feel phenomenal. So you got to get over that hump. If you really want to do that type of fast. The second day is going to be the hardest. The third , fourth and fifth day I'll do better. So who should do the wrong fast and who should just do intermittent fasting.

Where does belly fat come from?

 The belly fat came from too many calories yet a calorie is not a calorie is not a calorie. It starts with high blood sugar and high blood glucose, which triggers high insulin levels. Insulin does many things in the body, but one thing it causes indirectly is fat storage.  The insulin acts on the glucose, the glucose gets into the cell, we can use some of it right now, but most of it we're going to store for later. And most of that storage is going to be as fat. But if we maintain that insulin high because we keep eating frequent meals with high carbohydrates. So insulin is the first and most important thing we have to understand. The second one is that low blood glucose creates a second hormone that triggers the body's cortisol. And cortisol is a messenger that tells the body. Make more blood sugar. 

The role of cortisol in glucose regulation

Cortisol raises blood sugar, and now you have a second loop where you get stuck, and this is why it's so difficult to just eat less, because you're not really breaking this pattern, and for a lot of people, there's one more factor called stress, because what does stress do stress is a state where your body says, I need more energy because there's a threat. No matter what your glucose levels are when you're stressed your body still wants more because that's fast energy. So stress is also going to create cravings and stress is going to raise cortisol. If  we want to lose belly fat for good we have to be absolutely clear on what triggers insulin. Insulin is triggered by blood sugar but then obviously the next step is the foods that can become blood sugar and carbohydrates is the obvious candidate.

How and when to create a calorie deficit?

Well, if you want to lose weight, first you have to create a calorie deficit that's a given. But it's not enough, because if that's all you do, it will be short term, there will be rebounds, you can't keep it up and so forth.  That's why 98% of diets fail. In addition to that, we have to solve the hunger, deprivation problem. We have to create a plan that will keep us satisfied where we're full when we eat and not so hungry between meals.  We have to solve the problem of unstable blood glucose, because if it keeps being high and low every time it's high you have insulin being high, you can't burn fat.  Read the full article

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Avoid Sugar and Break Your Addiction to Sweets and Fizzy Drinks

If you're one of the millions of people who have tried various diets to lose weight and lose belly fat, but without results, or maybe you had some results, but the weight and the belly fat came right back then, this article is for you. The worst thing happening to people following short diet plans is regaining weight back. You do not want to gain it back, right. We want to get past the idea of a diet, So many people think I'm going to do this for a while I'm willing to do anything for a week, a month, three months, but as soon as we have that mindset, then we're going to do something for a while we get some results. 

Break your addiction to sweets and fizzy drinks

The most important thing is you  have to do is adopt a lifestyle, adopt some principles around which we can create a lifestyle for the rest of our lives, but even if you do it for the rest of your life, it doesn't mean you can't change some of the variables around so you can change the fasting periods you could do cleanses for certain periods of time, that's still within the principles but the main principles you understand, have to be for a lifetime. One more thing happens, and this is low blood sugar. Right, so if we eat high glucose high carbs, frequently we teach the body to depend on that, but we also sort of confused the body over time, and the body learns to make a bunch of insulin, and oftentimes that's going to overshoot and it's going to push, if we have high blood sugar, it's going to rebound and cause low blood sugar. That's a glucose rollercoaster that is why a lot of people, even with insulin resistance are going to have hypoglycemia How do you actually break your addiction to sweets and fizzy drinks? For some, 100% abstinence from all sweet-tasting things is the only way to break the addiction. But some people can’t “get there” immediately and they should know they CAN get good results substituting to different food groups mostly based on healthy fats. 

How to avoid taking sugary drinks?

Maybe the long-term end goal is abandoning sweet things altogether (including sugar substitutes) but let’s stop berating people for using these things as a transition step. And some might choose to use them forever if they’re not a problem for them.  For some folks, just the sweet taste is triggering for bingeing or ceaseless cravings.  For someone with diabetes, obesity, or non-alcoholic fatty liver, drinking a 6-pack of regular soda or juice daily, switching to diet/sugar-free would be a HUGE upgrade.  Not everyone wants to make water, bone broth, and black/unsweetened coffee or tea the only beverages they consume

What makes us crave sweets?

 So stress is also going to create cravings and stress is going to raise cortisol and if we want to lose belly fat for good we have to be absolutely clear on what triggers insulin, and we already said that it's triggered by blood sugar but then obviously the next step is the foods that can become blood sugar and carbohydrates is the obvious candidate but there's more to it.

Proper way of dealing with food addiction

People dealing with food addiction (especially sugar addiction) probably ARE best served by complete abstinence from keto-friendly sugar substitutes.  As for sweetener altering the gut biome: No one knows for certain what a “healthy” gut biome is. Very probably there is no one “optimal” gut biome across all humans. A change doesn’t automatically mean for the worse.  It’s implausible that the gut flora of an Arctic dweller who lives on fish and seal blubber should be the same as the gut flora of tribespeople in a tropical rainforest, who eat fruit and coconuts.  Face with rolling eyes So who knows what the "best" biome is?  As always, you do you. What works best for you—and what you enjoy—might be different from Read the full article

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How Do You Combat Fruit Cravings and Make Your Meals Low Carb?

I’ve become aware  that fruit  juice has a large chunk of saccharose and fructose in it, sometimes  up to 10% even if there was no added sugar, and even if it was declared genuinely natural. Some fruits such as oranges, apples, strawberries and many more contain over 10% of sugar. In a natural form it does not spike your blood sugar so quickly as it goes with faber tah actually slows its absorption in blood in the GI tract.  Yet recently, I've been really struggling with cravings. Sure I'll get the occasional hankering for french fries or cookie dough, but the persistent, torturous need is fruit. I desperately want to eat a box of strawberries! 

I make my meals low carb

 I just love fruit so much, yet I loved the way I felt on keto for the most part and I always try to make my meals low carb ( Read the full article

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Three Basic Steps to Proper Nutrition: Sources of Optimal Nutrition

There are really three basic steps to proper nutrition. Step one, get rid of all sugars of all kinds, even locally sourced and even organic. Organic locally grown honey is just as bad as honey from Walmart, when it comes to type two diabetes.  Next is to get rid of all grains and all grains are just as bad as any other grain whether it's whole wheat, or whether it's bunny bread, get rid of it, get rid of oats, Get rid of corn, get rid of the white flour products. You don't want any grains in your diet if you're a type two diabetic, because they convert immediately to sugar.  Step three is to get rid of all vegetable oils, whether it's canola, corn, soy, any of those safflower they gotta go. You've got to reuse real fats when you cook like butter and like lard, like ghee and like avocado and olive. Those are real oils that humans have been using for 1000s of years.  And so if you're if any of your food is made in a factory, if it comes in a cardboard box if it has more than three ingredients, it's garbage, it's gonna make your diabetes worse, throw it away. And so with those three steps, most people can improve their Calcium score by 50%, just by getting rid of those three things out of their diet. Start improving your diet by naturally replacing those things with real food. And then you're going to get healthier.  Make a food diary Your body focuses on digestion so quickly after fasting the rest of you gets tired. Read the full article

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How Can You Improve Memory and Improve Your Overall Cognitive Function

The best you can do long term to improve memory is follow a balanced diet that fulfills nutritional needs to avoid a LACK of memory problems. By depleting liver glycogen, your body begins to switch to ketosis, the longer you go fasting the more ketones you'll produce up to a point.  Our brain is like a muscle, it won't get better unless you exercise and feed it. Feeding isn't hard actually, just eat plain old whole food ( bread, fruits, veggies, meat etc. Your body goes into what's called the sympathetic nervous system,  as you fast. Such metabolic state helps you feel more energetic both physically and mentally and you'll feel sharper in your brain.  Can supplements and food improve memory? Regular sleep is about the best single thing you can do for memory. Followed by regular exercise, where you may need to break a sweat, or may need to just take a walk a few times a day. By increasing your ketone levels and stabilising your blood sugar levels, you'll improve in essentially everything you do.  As long as your diet isn't really bad nutrition wise, memory improvements are mostly made by working out that part of your brain and being consistent about it. No special vitamins or anything needed, just hard work.  Eliminate inflammatory foods, gluten and refined sugars. What I find has worked for me were probiotics, B12, creatine monohydrate and omega3. I also supplement with turmeric and ashwagandha which apparently help as well. Read the full article

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Keto and Fasting: Muscle-sparing and Bulking Effects

A lot of people hear good news about keto diet, willing to try it by don’t know how to start. You've never tried keto before, yet still looking into different types of diets. For many people looking to lose fat and improve their body composition, doing a mix of extended fasting and intermittent fasting makes a winning combo. That means that you feel satiated for a longer time and get easily in a ketosis metabolic state. Fat burners are a waste of money. Fasting and keto generally go well together and you can take caffeine pills as pre-workout if you need a boost, but don’t waste your money on fat burners. Fasting makes keto easier: - It's cheaper than eating a "normal" number of meals. - Don't have to cook a separate meal from family, just skip the meal. - Used to get bored of keto go-to meals but those meals are so much more appetizing when you're eating less frequently. Keto makes fasting easier: - It's about 10000x easier to fast once you're keto adapted. I only really have to contend with head hunger, never actual hunger. - You're not going in and out of ketosis so you don't have to repeatedly deal with reentry when you start a fast. - Pills for weight loss, or shredding fat are a waste of money unless you're using them for workout energy, in which case a simple caffeine pill would be better than a lot of pre-workout powders. - Eating keto is such a wide departure from how most of us ate for our entire lives that it's more than enough of an adjustment. Read the full article

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Role of Fat and Refined Carbs in The Keto Diet

If you have the skills in the kitchen you can easily stay sane on keto. You need a little dietary fat on any diet and you don't want to starve on keto so you probably need morel. Fat component of your diet is important to fight hunger. The only requirement for ketosis is carb restriction. If you not only want to suppress hunger but to lose weight all along, you need to eat a calorie deficit which keto makes much easier. We lose weight by eating less food, eat less calories. Keto tells us how to eat less food. I try to keep myself occupied when I'm feeling like I'm susceptible to boredom or emotional eating. Sometimes this means that I'll get up and leave the house to go for a walk or something. I also find that I think about eating a hell of a lot less when I have some sort of project to occupy myself with, even if it's just something small or trivial. anything you can do to eat less food than you'd been eating before keto is going to help you lose weight.  When I find myself in the kitchen about ready to grab something to eat when I'm in that kind of mood I try to make myself step back and stop for a second. So often it's just a kneejerk emotional thing, so if you stop it in its tracks and try to reason with yourself, you can talk yourself out of it. Read the full article

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Craving for Sweets out of Boredom, Stress, Reward or Comfort?

If I rethink my cravings for food especially sweets, there was point in time that I remember stopped obsessing so much over food and stopped thinking about it so often? Times I thought about eating When I think of food I open my notepad and write down a word that describes what I’m really feeling and the food I’m thinking about. Just that alone is helpful because it makes me mindful of the patterns and I have a list of all the things I didn’t eat. You want to change and be healthier, then just do it. No excuses, no hesitation, no procrastination... Just jump in and learn as you go. First, I have a glass of water because my brain often confuses thirst for hunger. Then I find a 15-minute distraction. Text a friend, browse the internet, put on hand cream, anything to break the habit that thought = eating. It does get better, but no diet alone can solve it because it comes from our brains. If you have the skills in the kitchen you can easily stay sane on keto. Break out habit of boredom eating I like to pick up an activity that keeps my hands and mind busy. I also find that if I only eat at the kitchen table, I'm less likely to snack myself out of my caloric deficit while sitting on the couch relaxing in front of the TV. Typically, if I’m boredom eating it’s because I’m sitting around, in which case I’ll get up and go do something. My brain has learned to associate food with the dining room table, which I only ever sit at for meals because it's not the most exciting place. Read the full article

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How Avoid Social Pressure for Sabotaging Your Diet?

If you’re anything like me sticking to a diet plan is not a problem when you’re busy, during weekdays. I tend to be occupied by daily job chores and pretty much stick to eating schedules in terms of quality AND QUANTITIY. I like to start my day off with something filling and fatty that fills me up, so I don't feel like eating anything, much less carbs. Also, a lot of it is up in your head. Just remind yourself how great you're doing and that you don't want to, in your words, sabotage yourself. Intermittent fasting vs. time restricted eating I usually relax the intermittent fasting vs. time restricted eating during the weekend, at home instead of work, I get bored/hungrier more easily. The working tip is to proactively drink coffee to potentially head off the cravings. Don't eat when you are bored, cook a meal that takes an outrageously long time to make, go for a walk, spend time on a hobby, start a hobby, just don't eat just because. Challenge yourself to have more but smaller meals during the weekends. Challenge yourself to do OMAD on the weekend. Decide weekends are the time for you to eat 25gr carbs and closer to maintenance if they're really that difficult to get through. Plan meals and snacks for the weekend. Listen to your body - are you hungry or bored... Are you hungry or thirsty? Don't keep sugary products in the house and you're less likely to eat them. A craving is a thought, and not an emergency that needs to be addressed. Find something else to do. Read the full article

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Train Muscles to Be Effective at Burning Fat Without Going on a Keto Diet

If I eat low-carb, my body makes more ketones AND my body almost immediately burns up those extra ketones for energy. My increased ketones are being used and burned and not wasted. As with any dietary change, stamina is often lost while your body adjusts. Best you can do is keep up with electrolytes as recommended and make sure you’re eating enough hence meeting or exceeding your protein goal daily. Fat-adaptation: the point where your body burn ketones more efficiently Train the muscle to be better at burning fat without going on a keto diet; endurance athletes have been doing it for years. People who can get that adaptation first should not see a big drop off of performance when they switch to keto. The longer you follow keto, and the multiple weeks of keto also produce fat-adaptation, that's the point where your body has learned to burn ketones more efficiently. The difficulty people have when they go into keto is largely related to the sort of diet that they were eating before they switched; if it was a high-carb one and especially if it had a lot of sugar, they seem to have more problems. I don't think we know about the effect of childhood diets; I wouldn't expect them to be significant but epigenetics is certainly a thing and there are known effects in that area. Wake up bursting with energy, even while fasting Fat adaptation is a metabolic shift that takes about 6 weeks of strict keto to fully complete. Read the full article

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Sweeteners: Benefits of Natural, Artificial vs Zero-Calorie Sweetener

Sweet is an acquired taste and sugar is addictive. It‘s a survival mechanism to love sugar, but now it‘s being used to make us crave junk food. Sucralose Sucralose is just modified glucose.  People who take a 'all artificial sweeteners are bad' hard line are being anti-scientific. Just because something is natural does not make it good. And just because something is artificial does not make it bad. For instance, aspartame is just two amino acids linked together. It's unlikely to do any harm. It's one of the most studied compounds ever. Dextrose, maltodextrin are all different forms of sugar. Sucralose is zero calorie but some think it could be bad for you. I love coffee too and used to drink a ton, but not I only. Do 1-2 a day. Losing weight is one thing, but being healthy is another. That much caffeine can jack up your cortisol and screw with your sleep. Aspartame Aspartame breaks down into compounds that are well understood.  And the amazing thing is: If you have a couple of berries, they will taste so amazing and not bland compared to artificially flavored. Our taste buds are assaulted by the food industry to get us to eat more! You could feel fatigued and have less energy. Since the body is induced into storing energy instead of burning it, you can feel simply wore out or tired, and the body can produce less body heat too, making you cold. Insulin is regulating hunger and glucose levels “Regular” sugar has been refined to a point of being non-nutritional, which mak Read the full article

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Train Muscles to Be Effective at Burning Fat Without Going on a Keto Diet

If I eat low-carb, my body makes more ketones AND my body almost immediately burns up those extra ketones for energy. My increased ketones are being used and burned and not wasted. As with any dietary change, stamina is often lost while your body adjusts. Best you can do is keep up with electrolytes as recommended and make sure you’re eating enough hence meeting or exceeding your protein goal daily. Fat-adaptation: the point where your body burn ketones more efficiently Train the muscle to be better at burning fat without going on a keto diet; endurance athletes have been doing it for years. People who can get that adaptation first should not see a big drop off of performance when they switch to keto. The longer you follow keto, and the multiple weeks of keto also produce fat-adaptation, that's the point where your body has learned to burn ketones more efficiently. The difficulty people have when they go into keto is largely related to the sort of diet that they were eating before they switched; if it was a high-carb one and especially if it had a lot of sugar, they seem to have more problems. I don't think we know about the effect of childhood diets; I wouldn't expect them to be significant but epigenetics is certainly a thing and there are known effects in that area. Wake up bursting with energy, even while fasting Fat adaptation is a metabolic shift that takes about 6 weeks of strict keto to fully complete. It takes about the same amount of time to shift fully back t Read the full article

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Make Smart Food Decisions: Cut Down Processed Meats

How do I choose healthy lifestyle on a daily basis? Here are behaviors I’ve adopted over time that really helped me improve my body posture, composition and enhance. I like compartmentalization and convenience, so the idea of meal prepping is very enticing to me. People eat less even when the food is physically moved mere feet away from them at a table. By making it more convenient to make smart food decisions, we naturally tend take advantage of them. I have been prepping my meals. Everybody always tells me they could never eat the same all week long. But in the end they also tend to cycle through a few similar meals every week, there's only so many different foods. Just find meals you like that you can easily mix up and won't get tired of. Food make me choose active lifestyle Picking a menu for the week and meal prepping has made me involved because I really enjoy the things I decide to prep for the week. I eat super clean with majority of what I eat is raw fruits & veggies. Cut down processed meats, no junk food or fast foods. Intermediate fasting almost daily. The less junk you eat, the less you crave it (eventually), at least in my experience. This behavior has only had a positive effect on my very active lifestyle. I can hit the gym for a couple of hours to box or run long distance without having eaten anything for the day. I committed to never, keeping things I didn't want to eat in the house. I'll indulge when I'm out, but I never snack on junk just because there Read the full article

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Rehydrating and Suppressing Hunger with Coffee, Tea and Sparkling Water

Fasting increases your immune response by decreasing the more desirable or easy to get consumables that white blood cells Target. The easy way to explain this is to compare white blood cells in your immune system to small children. If you want them to eat the food they're supposed to you don't put candy on the table next to it. White blood cells will choose sugar over foreign materials in your body any day. Remove the blood sugar and the white blood cells will attack the foreign materials (viruses and bacteria)  Fasting  feels like the most natural "diet" There are a multitude of benefits from fasting. The idea we have to eat frequently throughout the day comes from good marketing from companies that sell food. There are some people who shouldn’t fast, but those are few and far between. If you aren’t pregnant, on thyroid medication, on other hormone medications, going through menopause or have hyperglycemia then you should be fine. Even if you are the above, check with your doctor and they can advise you further. Fasting is optimal for maintenance if you don't want to count calories Personally, fasting feels like the most natural "diet". I love being able to go 12  - 18 hours without food (which I do most often), losing weight and still being able to eat a good amount when I do eat. And intermittent fasting is really great for maintenance if you don't want to count calories. Also fasting makes my mind feel cleaner than ever and once you hit that 'point/block' the endor Read the full article

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Natural Sugars or Artificial Sweeteners on a Low Carb Diet?

If you are considering long term low carb dieting, you will need to come back to sweet treats at leas occasionally. So would you prefer natural sugar, processed sweeteners like high fructose corn syrup, or artificial sweeteners? Which one makes a healthy long-term choice? Natural  sugars in fruits are bound in a fibrous matrix Sugar from fruits are completely different than refined sugar like fructose, dextrose and sucrose. The natural sugars found in whole fruits are bound in a fibrous matrix which the body has to work to breakdown. This slowly releases the sugar over a period of time, as opposed to the same amount of sugar that has been isolated and not stored inside of cells. A similar effect applies to fruit that has been juiced. Juicing separates the pulp and fiber from the sugary juice. You also lose out on a lot of vitamins and minerals that stay with the solids. It would be preferable to just eat the food in its whole form. Some people would say that isolated sugar that has been mixed with regular food, as in your example, would overload the liver too fast. I'm not sure how often this would have to happen in order for detrimental effects to occur. Glycemic index  -  GI of different food groups As far as glycemic index - GI index of the substance shows how much your blood sugar is being raised when you eat certain food. Any kind of sugar (fructose, lactose, glucose...) has high GI index, meaning it will raise your blood a lot sugar. Yet, natural present sugar (su Read the full article

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Probiotics and Prebiotics: Include More Probiotics in Your Eating Plan

Put simply, probiotics introduce “good bacteria” for your guts microbiome! The microbiome is essentially all the bacteria make up in your stomach and intestines and these heavily influence your health. Fermented foods are a great source of these “good” bacteria Prebiotics are food for those “good” bacteria Probiotics is essentially food for the “good” bacteria, which you will find in most all vegetables and those fermented foods as well. They’re meant to keep those good bacteria around if you aren’t eating healthy foods.  I remember reading a study on the microbiome where they took a sample of a microbiome from a morbidly obese person and placed it in a very health conscious marathon runner to see what would happen. Long story short, the marathon runner gained 20 pounds in around 2 weeks without changing her diet or exercise at all! The microbiome is linked to all non-genetic diseases! There is enough data to recommend probiotic diet supplementation for several intestinal maladies, especially those caused by other pathogenic bacteria such as chloridoids difficile. The word probiotic is assigned to a wide variety of foods and thus diminishes the reputation. In reality, there are very specific instances where specific strains of bacteria will have a benefit in the gut, either through modulation of the host cells or by altering the gut micro biome. Probiotic supplementation to shorten/lessen bouts of diarrhea Probiotics are all strains of bacteria used in food fermentation Read the full article

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Healthy Eating and Portion Control Is How We Lose Body Fat

Eating a balanced diet is difficult because it's hard to know how to balance macros well. What is a "balanced diet", then? How can you know your diet is not too high in one individual macronutrient? 1g of protein is 4 calories, 1g of carbs is 4 calories, and 1g of fat is 9 calories. Proteins should make up 10-35% of calories, carbs make up 45-65%, and fats 20-35%. It'll take some tracking to get a sense of where your macros are, and what needs to be tweaked to get within these range. What surprised me is how abundant foods are in carbohydrates that a lot of us don't think about when talking about low-carb diets, and so that 45-65% range makes a bit more sense after observing that. Read the full article