As someone who has lost 25lbs in less than 3 months, and has yet to “hit a wall” in his weight loss journey…as someone who has tried diet after diet for years only to be disappointed until recently…as someone who has never felt better and more energized throughout the day…I feel like I have some advice that might help my fellow dieters…
Stop eating brown rice
Ok, maybe I sound a bit bossy here. So let me explain a couple things before I dive in. Brown rice is not necessarily bad for you. From a nutritional standpoint, it’s a great source of magnesium, Vitamin B-6, and – depending on the type of brown rice – a great source of fiber.
However, if you’re trying to lose weight, brown rice should treated like any other junk food you ought to avoid. Why?
Brown rice is full of carbohydrates
Brown rice, like many other grains, are packed full of carbohydrates.In fact, carbohydrates make up 85-90% of brown and whole grain rice.
While it’s true that carbohydrates can give you plenty of energy, as someone who needs to lose weight, the excess fat on your body is due to an overabundance of insulin.
Insulin takes the carbohydrates you eat and does 3 things with them:
- Converts the carbohydrates to energy to be used immediately
- Converts the carbohydrates to fat stored in your body
- Prevents stored fat from being lost
The last two points there are really important here. As long as insulin is active in your body, you will not lose weight.
In fact, the only way to lose weight while eating carbohydrates is to not eat very often, and to eat very little. And if your diet involves whole grains and carbohydrates, you’ll end up feeling tired, sick, foggy, exhausted, and you’ll probably start to hit a wall.
“So what do I do?!”
Well, like I said…stop eating brown rice. More specifically, stop eating whole grains. That means stop eating rice, bread, pastas, and start eating fattier, healthier foods. This includes kale, spinach, dark lettuces, avocado, olive oil, butter, meats, etc. Why?
The reduction of carbohydrates in influx of fats will cause your body to produce ketones, an alternative and more efficient source of energy than insulin. These ketones do two major things that impact your weight loss.
- They process the fat you eat as energy
- Burn the fat in your body for energy throughout the day
Catch that? If you reduce the level of glucose in your blood, and increase the amount of fat you eat within your calorie restrictions (remember, you ARE dieting), the more ketones your liver will produce.
After a couple weeks of eating this way, your body will enter into a state of ketosis, the state in which your body leaves its glycogenic state and stops using glucose/insulin for its primary source of fuel.
Is ketosis dangerous?
Generally speaking, not at all. In fact, if you do your research, you’ll find that ketosis has far more benefits than it has negative side-effects. In fact, low glucose/high ketone dietary changes can be used to treat epilepsy, type 2 diabetes, cancer, and – of course – obesity.
In fact, upon my research, I’ve found it harder to find any downside. There are really only a few cases you should avoid a strict ketogenic diet: if you have type 1 diabetes, if you are pregnant or breastfeeding, or if you can’t watch your macros.
If you’ve heard about the so-called “dangers” of ketosis, you’ve probably been duped into believing diabetic ketoacidosis (DKA) is the same as nutritional ketosis.
DKA is a life-threatening condition where the body has too much glucose as well as ketones in the blood, and not enough insulin. This is an extreme condition that mostly people with type 1 diabetes are at risk of.
That’s not to say that if you’re a diabetic, you can’t try a ketogenic diet. In fact, a ketogenic diet may help you, because you’ll actually reduce the level of glucose in your blood by decreasing the amount of carbohydrates you eat, thus reducing the amount of insulin required by your body to process the glucose. All that said, whether you are a type 1 or type 2 diabetic, a test would need to be taken and a dietary plan should be made with the help of your doctor.
So are you serious about losing weight?
If you said “yes”, then consider trying the following:
- Eat no more than 3 times a day
- Eat no more than 2000 calories a day (that’s three 667-calorie meals!!) Or, you can try intermittent fasting and only eat two 1,000-calorie meals in an 8 hour period
- Eat 20-30g of healthy fats per meal (this excludes trans fat, fats from corn oil, canola oil, etc. and includes animal fats, and fats from vegetables and fruits such as avocados, nuts, and almonds)
- Eat no more than 50g of carbohydrates per day.
- No snacking between meals
- Make sure every meal includes dark, nutrient rich vegetables.
- Do a light workout 3-5 times a week – yoga, basic aerobics, or a nice walk will do.
Just try this out for two or three weeks. I did exactly the above and lost 20lbs in less than 3 weeks. Was I getting enough calories? Yes! Was I hungry all the time? No! Did I feel energized all day long and get better sleep? Yes! Am I still losing weight? Yes – 25lbs as of today!
Ketosis is a powerful diet. But in order for it to work, and in order to reap all the benefits, you must do it correctly. Do some research, and consider giving it a try.