All right folks, it's time to throw away your ketosis sticks and get real about weight loss. During my recent mini-transformation, I shattered a number of weight loss myths that are promoted in various quarters.
So in no particular order, here they are:
- You have to count calories to lose weight.
Nope, I never counted calories, and still have no idea how many I consume each day. Instead, I just eat whole foods to satiety.
- You have to eat a high-protein diet to lose weight.
You need some protein, but not an excessive amount. One large serving of meat per day did it for me. If you're feeling hungry for protein, then you should eat it! If not, there is no reason to force yourself to eat higher amounts of protein if you're looking to lose weight.
- You have to eat low-carb to lose weight.
My dinner of choice was rice, vegetables, and butter/oil. And it wasn't like one teaspoon of rice or anything ridiculous like that. I ate enough rice until I was full.
- You need tons of exercise to lose weight
While tons of exercise can help you lose weight, it is not sufficient. I did a lot of low-level exercise (walking, easy running, yardwork, etc.) but did most of it after my eating window.
- You can't eat fat with carbs if you want to lose weight
I think rice and butter qualifies as fat with carbs. Being as I ate this virtually every day, it certainly didn't hinder me.
- If you just eat a Paleo diet, you will lose weight
This one is only half-true. I've been eating mostly Paleo for 10+ years. And while this got me to a nice, normal weight, it didn't get me to my optimal weight. I had to add the other components in. Darkness time was part of the Paleo existence, so darkness time is really "paleo" as well.
Oh, PLEASE do a myth-busting post as it relates to your workouts, too.
This is great (and for some of it, I’ve previously seen support in the literature, anyway). But with all these variables changed at once, how can you say with such certainty that each separate one put you in the weightloss direction? Four of 6 could have helped, while the other two were neutral/counter-productive, etc.
I generally only changed one at a time. I started with the darkness, and then developed the other components on top.
how do you determine your optimal weight?
Probably just obtaining physiologically “normal” body fat – in other words, the body fat of hunter-gatherers. For men, that’s probably in the range of 10 – 15% body fat.
This is a nice piece of article and should be read by all so that no one will be narrow minded that one diet is better than the other. I believe that depending on your dedication you put on diet and healthy living, will determine how much and what kind of results you get. Also, it doesn’t really matter if you go Paleo Diet or Low Carb all the way, work with something that is best for you.