Eliminate fattening things -- measure good food to force fat loss.....

Today's post:  Thursday, 9-21-2017

As regular readers of this blog know, there are two effective ways to remove fat that you can keep off.

1.  Reduced calorie and carb high protein eating plus exercise including some strength training.

2.  Eating in a way that puts you in ketosis with almost zero carbs or close to it and making that your permanent or frequent eating style on a long term basis.

For:

1.  To use reduced calorie and reduced carb high protein eating plus exercise including some strength training and have it work, this post suggests that to be effective you need a weekly food plan to make it doable AND a food scale to ensure the exactly right amount of calories.

Here are three plans that have helped people lose fat they keep off.  And, it’s true of all 3 of them.

a) One version is to have periods of time where you eat high protein, low or very reduced carb, and reduced calorie food for a period of time and alternate for periods of time with enough more carbs to enable more muscle gain from strength training as Mike Matthews teaches. 

Mike Matthews’ clients who follow his advice well get very good results.

However the calorie cut back part requires eating precisely the right amount of calories.  Without a meal plan and a food scale, doing this is not nearly as doable or effective.  Reducing stress may improve things; but the exact calorie intake compared with what you use is essential.

b) Medical News Today recently reported a study where to minimize the famine response that slows metabolism they had groups of people follow a calorie reduced health oriented diet for 2 weeks and a diet with exactly the amount of calories burned for two weeks.

https://www.medicalnewstoday.com/articles/319474.php?utm_source=newsletter&utm_medium=email&utm_campaign=daily&utm_term=MNT%20Daily%20News%20%28Combined%29

"Greater weight loss with intermittent dieting

At the end of the study period, the researchers found that the men who took 2-week breaks from dieting lost more weight than those in the continuous diet group.

What is more, the team found that 6 months after ceasing the calorie-restricted diet, men who had engaged in intermittent dieting had maintained a weight loss of around 8 kilograms more than men who continuously dieted.

The researchers say that their findings indicate that a 2-week on, 2-week off approach to dieting may be more effective for weight loss and maintenance than continuous dieting."

[The people in this study ate fewer calories than they were using on the "dieting" weeks AND they ate only TO the amount they were using on the "break” weeks.

The researchers found this did work and set it up to minimize slower metabolism from the famine response.   In this report however they do not say they measured metabolism to be sure.  They may have done so; & the good results they got suggest the metabolism of the participants did stay higher.]

Notice that here too:  The calorie cut back part requires eating precisely the right amount of calories.  Without a meal plan and a food scale, doing this is not nearly as doable or effective.  Reducing stress may improve things; but the exact calorie intake compared with what you use is essential.  And, for this protocol, the same is also true where you eat exactly the amount you use for those two week periods.

c)  There is a group of people who have the worst trouble with losing fat they keep off.  So a program that enables THIS group to do so even if they have tried several methods and failed is a special and very worthwhile program indeed.

Just after I read of the study above, I found this program exists now!

Women after menopause often have the worst trouble with losing fat they keep off.  Quite often they have tried several methods and either lost no fat or always regained the fat they lost.

We have posted on the many ways that women just beginning menopause can minimize this effect; produce dramatic improvements in their health protection; and avoid or turn off things like migraines and hot flashes and night sweats.

What if a program was developed that also required women to totally stop all the foods and drinks that harm their health or fatten; AND had them cut their calories and ensure this by measuring their food at EVERY meal; AND gave them continuous access to success stories; AND gave them continuous coaching and support?

As of NOW, it’s been done!  The results are in.  The post menopausal women who have followed this plan typically lose ALL their excess fat AND keep it off.

This program works due to several factors:

It DOES remove ALL sugar and hybrid wheat.

It DOES use an exact scale every time to be SURE of caloric intake control

It does use meal planning to make the eating plan doable & manageable.

I've not yet seen them but I think it does have recipes.

It DOES use testimonials heavily to keep people motivated.

I've not yet read her book to know what brain & cognitive studies she uses or uses to persuade people to follow her effective plan.

It does seem to be a very women centered system.

The thing that endears it to me most is that it has been successful with helping a post-menopausal woman who tried dozens of things that all proved to be temporary fixes lose 57 pounds & keep it off.

The book on it is:  “Bright Line Eating: The Science of Living Happy, Thin & Free

Hardcover March 21, 2017

by Susan Peirce Thompson.

It’s available on Amazon now.

Here is the bio for the author and an excellent review to give you some insight into the system:

“Biography

Susan Peirce Thompson, Ph.D. is an Adjunct Associate Professor of Brain and Cognitive Sciences at the University of Rochester and an expert in the psychology of eating.

She is President of the Institute for Sustainable Weight Loss and the Founder and CEO of Bright Line Eating Solutions, a company dedicated to helping people achieve the health and vibrancy that accompany permanent weight loss.

Her program utilizes cutting-edge research to explain how the brain blocks weight loss and every day she teaches people how to undo that damage so they can live Happy, Thin, and Free.

“Review by a woman who does health coaching herself:  Becky Gillaspy, I teach 4 Daily Habits for predictable weight loss

Feb 25

I've been following the growth of Bright Line Eating since the start, and you cannot deny it has been successful for many people. They posted a video of Bright Line Eating Success Stories from 2015, and the before and after pictures are impressive.

Of course, that success comes at a cost. The five Bright Lines must be strictly adhered to, and that goes for wherever and whenever you are eating.

Bright Lifers, as they warmly refer to themselves, stick with the bright lines regardless of whether they are at a restaurant or a Birthday party.

As you might know, the Bright Lines include the complete avoidance of sugar, flour and snacking. You are also expected to weigh and measure everything you eat and plan your meals for the next day.

I think the biggest question about BLE is how people who have struggled to stick with a diet in the past can be expected to stick to these strict Bright Lines. The answer is support.

By far, the best aspect of Bright Line Eating is the tremendous amount of support that members of the program, specifically the BLE Boot Camps, are given.

There are many ways to get support to help you stick with the Bright Lines.

"           Weekly coaching calls are offered for anyone who wants help staying engaged. While these are not one-on-one support, they are uplifting because you are on the calls with others who are working toward your same goal.

"           The BLE Facebook Community is very active, and they are monitored by former boot camp members who have been successful with the program.

"           Small Groups are very common within the community and can sprout up organically. An example might be a few members who call each other regularly and provide close and constant support.

"           A committed and trained staff is available for anyone who has special diet needs.

The bottom line of Bright Line Eating is that it is not for the casual dieter, but if someone needs to get the pounds off and wants to have an army of people to reach out to for help when things get tough, Bright Line Eating is the way to go. Here is a BLE Meal Plan that can give you an idea of how Bright Lifers eat.’

(In the review the link to the BLE Meal Plan is live.)

As you might imagine, we will do a future post or two on food scales!

My next step personally will be to read her book!