The right way to lose weight is different for everyone, which is why some weight loss programs work for some and not others. Should you fast or not? Are carbs good or bad for you? How about the keto or carnivore diet? Even the idea of “calories in needs to equal or be less than calories out” is misleading. This is because the concept does not allow for the ‘quality’ of the calories.
For example, if you have an apple and a donut, each containing 100 calories, the apple is full of nutrients and fiber. Whereas the donut is void of fiber and nutrients. Your body will burn more calories digesting the apple, yet you (or your app) will not account for this.
Conversely, because the donut is void of nutrition and fiber, you may think, “I only had 100 calories,” yet your body didn’t use up those calories during consumption and may have, instead, stored the calories as fat. Diet-induced thermogenesis also plays a part in that your body will burn more calories processing your breakfast than your dinner. Additionally, certain oils, like soybean oil, can cause weight retention, nullifying the calories in, calories out theory.
GLP-1 weight loss products like Semaglutide and Tirzepatide work for most people by reducing cravings and increasing satiety. However, they come with side effects and are short-term solutions that should be backed by healthy eating and lifestyle habits.
The right way to lose weight and keep it off is to slowly incorporate healthy eating and lifestyle habits that are right for you, versus suddenly switching to a completely different program. For example, if you typically eat a carb-loaded breakfast, try having half your normal breakfast and adding an egg with some greens. If you like your sweets in the evening, try cutting your portion in half and adding a handful of nuts and/or fruit. Slowly incorporating new habits keeps you from feeling deprived and allows your mind to more easily accept change.
If you normally don’t have breakfast, try a handful of nuts or pieces of fruit. I realize fasting is the latest craze and ‘can be’ beneficial in certain situations. However, there are two issues with this:
1) If you surpass your fat burning stage, you will burn muscle and
2) if you are only eating one meal a day or none at all, you could severely deplete your nutrients, which could lead to health issues.
Skipping breakfast can cause low energy, impair cognitive function, and increase hunger and cravings, which may cause you to eat more later in the day. When you deprive yourself of calories, your body may respond more like a pack rat and store your next meal versus utilizing it.
It is easy to follow the intermittent fasting 16/8 rule and maintain healthy nutrition levels. If your last meal of the day is at 6 p.m. and you break your fast (“breakfast”) at 10 a.m., you’ve met the criteria. Additionally, eating small meals more frequently over your 8-hour eating period, versus two to three larger meals, can help reset your metabolism.
If you are fasting long-term, consider IV therapy to increase your nutrient levels and maintain your health and well-being. You may also consider working with a naturopathic doctor, functional medical doctor, or health coach to create a customized plan that fits with your genetics and personal needs.
For more information about IV therapy, please call us at (480) 992-4202 or go to primeiveastmesa.com to schedule an appointment for a free health evaluation. Prime IV Hydration & Wellness – Red Mountain Gateway is located at 2025 N. Power Road in Mesa, Arizona