Lose Weight
There are several theories on how to lose weight:
Low Insulin and Proper Food Combining Methods:
These methods really work and work long term.
These methods teach changing eating habits by:
- removing rafinated carbohydrates (bread, pizza, white rice,
soft drinks, macaroni, potatoes, etc.) and lowering overall level of consumed
carbohydrates (carrots, fruits, etc.).
- avoid mixing foods causing high insulin (rafinated carbohydrates)
with fat or protein.
Authors of these methods explain, that we gain weight because of high
insulin in the blood (which rises in response to consuming rafinated carbohydrates
like bread).
fat & protein - insulin is low - you lose
weight.
add bread - insulin gets high - you gain weight.
Different implementations of this "low insulin"
idea include:
- separating different foods (not eating carbohydrates
with fat in one meal, buy giving 3-4 hours between them),
- eating "right" carbohydrates (green salads),
- going on very low carbohydrate diet:
- Dr.Atkins' low hunger diet with less than
20 g of carbohydrates/day,
- Fat fasting (nothing but 100g of fat/day
- with 10 oz cream cheese or 5 oz of Macadamias (Mauna Loa nuts)),
- going on a balanced diet (Barry Sears "The Zone", Dr.Atkins's
diet, • Montignac
Method., • Shelton
)
Read (in Russian) • personal
notes of a person who used Montignac method.
The solution is to eat right - and moderately.
Also, everybody is different.
There are methods that people use only to find that they don't work
by themselves.
People still feel hungry, or tired, or they continue to gain weight
even on less than 1000 cal/day diet, or diet is too difficult to follow:
• "stove"-theory - count calories.
To lose weight you should consume less than you burn. Plan to lose
1 to 2 pounds weekly by consuming approximately 800 fewer calories daily
than usual. To lose 1 pound you have to burn 3500 cal. 1 kilogram
calorie (kcal) = 4.184 kilo joule (kJ). http://www.fourmilab.ch/hackdiet/www/tableofcontents1_6.html
- hacker's diet - very good book
• Physical exercises - good for
health, but don't work as the main factor
in losing weight.
Although "stove" theory is wrong, still it
makes sense to know how to count calories:
• www.bestofweightloss.com/
- directory
• www.bestofweightloss.com/Content/4
- directory of links to different calculators
1. Basal Metabolism
• www.room42.com/nutrition/basal.shtml
-
my basal metabolism is 1750 cal/day ( or 72 cal/hour)
2. activity related metabolism (cal/hour) -
• http://homearts.com/helpers/calculators/burncal.htm
- enter 10 min in every cell and get a table:
• http://primusweb.com/fitnesspartner/jumpsite/calculat.htm
-
calculate calories burned during different activities (per hour) -
Watching TV - 70 (basal)
Computer/Desk work - 130-160
Walking - approx. 100 cal/mile (400 cal/h if walked 4 miles)
Running - approx. 150 cal/mile (900 cal/h if ran 6 miles)
Swimming: 500-1000
Moving: carrying boxes - 650
Badminton: general - 420
Aerobics 400+
Compare those numbers, remembering that they're for a full hour spent
nonstop in the exercise, with the calories in the following food items:
Tasty Treat Calories
Peanut butter sandwich 275
Pizza (3 slices) 500
Big Mac 560
• www.room42.com/store/health_center/diet_nutrition/weight_loss.shtml
- height/weight tables, etc.
Because fat is the most concentrated source of calories (9 calories
per gram compared to 4 calories per gram for carbohydrate and protein),
it is usually the focus of weight maintenance and weight loss diets. Limiting
fat intake alone will likely limit calories, as well. Just as for the general
population, weight conscious consumers should limit fat intake to no more
than 30 percent of total calories, according to the Dietary Guidelines
for Americans.
Simple calculation:
my basal metabolism is 1700
I add 500 due to misc. activities
I add 800 due to 1 hour jogging
--------------------------------
Total - 3,000 cal/day. If I eat only 1000/day - I may lose upto
1 lb/day (2,000 cal burned daily)
• www.fourmilab.ch/hackdiet/www/chapter1_4_3.html#SECTION0430000000000000000
Handful of pistachio nuts, 1 oz. 170 calories
Cream cheese, 1 oz. 414
Cream, light, 1 cup 469
Ice cream, "death from within", 1 cup 500
Milk, whole, 8 fl. oz. 3.3% fat 150
Bread, white, 1 slice 70
Sugar, 2 tsp. 40
Apple, medium, 1 apple, 2 3/4 in., 1/3 lb. 80
Banana, 1 medium - 8 3/4 in. 101
McDonalds:
Filet-O-Fish, each 432
Cheeseburger, each 310
French fries, large serving 400
Pizza - 1 slice - 200
There are many programs offering shakes and supplements to help you
stay on the program.
Although you can buy similar products (shakes, vitamins, etc.) in any
pharmacy or healthy food store, I believe for many people it is worth joining
one of those program because there you can get in touch with other people
who can share experience and offer support.
I recommend Herbalife. Not as
a way to make money - but as a program to help you to lose weight.
• www.Amazingdiet.com
- a good Herbalife distributor in New York 877-946-9300, 212-967-9300,
718-383-9100
Info@AmazingDiet.com
Other alternative may be Usana products.
If you don't like shakes, there are many programs offering other types
of pre-packaged foods (health bars, juices, even food prepared and delivered
to your door). Look around.
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