The Best Diet Plan for Weight Loss

The Best Diet Plan for Weight Loss

For decades, we’ve been told that in order to lose weight, we should eat a low fat, high fiber diet and increase exercise.  Even though we’ve followed that advice, we’re even fatter and sicker than we were back when the low fat craze started.

In fact, recent science now shows that it’s not the fat in our diet that causes us to gain weight, but the high levels of starchy carbohydrates we eat on a regular basis.

More and more doctors are now telling us that the best diet plan for weight loss ISN’T low fat after all…

The Alarming Stats

According to the CDC, over 70% of adults aged 20 and over are either overweight or obese. 70%. That’ s a shocking statistic. The dire effects of carrying around all this weight are even worse. As you probably know, diabetes, high blood pressure, heart disease and cancer are the leading cause of death in America and have all been connected to being overweight.

Type 2 diabetes and its counterparts, insulin resistance and prediabetes are conditions that are directly connected to how and what we eat. Diabetes affects how the body converts food into energy (or stores it as fat) and can be a  deadly condition. Unfortunately, it’s at epidemic levels with over 100 million Americans now living with this chronic disease.

The effects of diabetes can lead to all kinds of other problems including high blood pressure and high cholesterol. We’ve been told we can fix those problems by lowering our sodium and bad cholesterol intake, but that hasn’t worked, we’re getting sicker…and at a younger and younger age. Why?

We’ve simply been getting the wrong advice.

How the Body Really Stores Fat

The body gets its fuel from 3 types of food (or macro nutrients): carbohydrates, protein and fat. Carbs come from plants, such as vegetables, fruits, and grains. Protein and fat is mainly found in animal products including eggs and dairy products, but also in nuts, avocados and olives.

Each macro nutrient provides certain basic building blocks as the digestion system breaks it down. For carbs, it’s a type of sugar known as glucose and when this type of fuel enters the bloodstream, insulin is released to process it. Although insulin is used to process all types of food, it takes very little for fats and proteins compared to carbs.

The more carbs you eat, the more insulin is released to break it down and excessive insulin levels make you fat. Whether you are overweight or have prediabetes/diabetes, the same process is taking place in your body – your pancreas has to make higher than normal amounts of insulin to keep your blood sugar down. Excessive amounts of insulin over time, wears out those cells and as your blood glucose goes up, your body can’t utilize it all and thus stores the leftovers as fat.

Sugar is not the Enemy

Sugar, such as table sugar, and fructose (found in fruits) is not the same as glucose or blood sugar. Most of the “sugar” in your blood glucose doesn’t come from adding too much sugar to your coffee in the morning. It comes from the breakdown of carbohydrates and the main culprit in the average diet is starchy carbs such as bread, pasta, rice and potatoes.

Unless you have a bottomless glass of sweet tea in your hand or drink sugary sodas all day long, you’re probably getting most of your insulin spikes (and fat) from eating too many starchy carbs.

If you’ve been struggling with weight for any amount of time, you already know that white, refined carbs aren’t healthy, but did you know that whole grains, the type that make up the foundation of the USDA’s food pyramid have just as many starchy carbs as traditional pasta, rice and bread? Fiber in whole grains was thought to slow down the release of insulin in the bloodstream but it turns out that whole wheat bread for example, causes your insulin to spike just as much as white.

Grains are full of starch, which is a very concentrated form of glucose. As soon as starch enters your intestines, enzymes release pure glucose. Because the average American diet is full of rice, bread, pasta and corn, our bodies can be kept in a near constant state of elevated insulin. No wonder we’re so fat!

The Most Effective Way to Lose Weight

It may be clear to you by now that the logical way to lose weight is to cut the carbs from your diet, but that can be easier said than done. What if I told you that you don’t have to say goodbye to your grandma’s apple pie forever in order to lose weight and/or reverse disease? It’s true. I know because I’ve done it, and it’s pretty simple to learn.

There are a multitude of diets out there, all touting the promise of a healthier, bikini ready body in just a few short weeks. Unfortunately a lot of them are still promoting starchy carbs as healthy and severely restricting calories. Cutting calories dramatically doesn’t work and just messes with your metabolism making it harder to lose weight by that method the next time you try it (and you will because it always comes back). Any “professional” dieter knows that!

The good news is that there are some really great low carb diet programs to choose from and with the availability of quality low carb versions of some of our favorite foods, it’s easier than ever to be successful losing weight. Low carb diets that work the best are also rich in creamy, satisfying foods.  Foods that were once taboo, like butter and cream are actually beneficial in aiding weight loss and keep us feeling full for hours.

In the articles to come, I’ll be reviewing the top low carb diet plans out there and comparing the differences.

Losing Weight Doesn’t Have to be Difficult

You can cut carbs and lose weight without too much sacrifice, I’ve done it and I was totally addicted to a high carb diet. I always thought I was a healthy eater by eating whole grains and low fat yet I still ended up with prediabetes. By following a simple low carb plan, I lost the weight I’d been accumulating over the last four years, increased my energy level and, most importantly, brought my blood sugar levels back to normal –  just by listening to my doctor and cutting the carbs!

Learn about the most popular low carb diets by clicking the link below:

https://carbscout.com/low-carb-diet-plans-compared

 

To Your Success,

Karyn White


 

We are not doctors. This site offers health, fitness and nutritional information and is designed for educational purposes only. This information is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Any concerns or questions about your health should be discussed with a physician or other health-care professional.

 Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional based on information provided on this site. The use of any information provided on this site is solely at your own risk.

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4 thoughts on “The Best Diet Plan for Weight Loss”

  1. Love your website and all the nice graphics you have! The content is very easy to read and makes it fun to actually get through an article about this particular subject. What type of diet would you recommend to someone that wants to build muscle and look great? Thank you.

    1. Hi Ryan,

      Thanks for visiting my site and all your kind words!  Low carb, high fat diets are fantastic for building muscle and getting really fit.  More and more elite athletes are finding out that when eating enough fat instead of the starchy carbs, they have even more energy than before.  Vinnie Tortorich is a celebrity trainer who touts the benefits of ditching carbs…here’s a link to his book called Fitness Confidential

      Enjoy!
      Karyn

  2. Hi Karyn,

    I was struggling with my weight when I was younger. I have followed all the diets you can imagine, and nothing has worked for me. Yes, I was losing weight, but once I was eating normally, then I was gaining all my weight back, and this went on for years. One day my father gave me a book about low carb diet, and it made sense to me right away. I lost about 30 pounds just by applying what was writing in the book. I didn’t feel I was depriving myself. I started to live again.
    I am a firm believer in low carb diet, and I hope people will change the way they eat too.

    Thank you for sharing this excellent article!

    1. Hi Daniella,

      So happy that you’ve experienced the “secret” to never worrying about your weight again!  Low carb works and benefits not only our weight, but our overall health, of course. Father’s always know best 🙂

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