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Ditch the Diet DogmaUseful Guidelines for
Managing Weight without Metabolic Decline
Ben Brown, MS, CSCSBody Systems Healing & Performance
www.bodysystemsaz.com
About Me
Do diets work?
• 5% success rate
• 66% of dieters gain the weight back + more
• Weight loss vs. fat loss what’s the difference?
Weight loss vs. fat loss
Weight loss vs. fat loss
Which has more calories?
Special K w/ OJ– 81g Carb– 6g Protein– 0g Fat332 calories
Veggie omelet with fruit– 26g Carb– 26g Pro– 15g fat330 calories
How Do We Lose Weight?• What we’re told:– Calorie Reduction leads to Weight Loss
leads to Balanced Metabolism
• In reality: – Balanced Metabolism leads to Natural
Calorie Reduction leads to Permanent Weight Loss
The Law of Metabolic Compensation (LMC)
• The metabolism is like a thermostat, not a calculator
• Calories in ≠ Calories Out
Hunger/cravingsEnergy/metabolic rate
• Diet = Eat Less, Exercise More = Metabolic adjustments
Major Causes of Metabolic Slow Down
• Loss of Muscle Mass– basal metabolic
rate (BMR) accounts for over two-thirds of the calories burned at rest.
– Offset the LMC by gaining muscle mass• Protein• Weight training
Major Causes of Metabolic Slow Down
• Leptin and Thyroid– Reducing
calories/carbs hormonal changes hunger, energy, cravings
↑Food =↑Leptin secretion =↓appetite and↑ metabolic rate
↓Food =↓Leptin secretion =↑appetite and↓ metabolic rate
Major Causes of Metabolic Slow Down
• P.O.P.’s (Persistent Organic Pollutants)– Food, skin, water,
air– When you lose fat,
they are released in significant amounts and can do damage to the thyroid and slow the metabolism
Circumvent the LMC• Break the diet
cycle• Exercise based on
energy intake• Set protein goals• Manage your carbs• Minimize P.O.P.’s• Eat your veggies
MIND
BODY
NUTRITION
Break the Diet Cycle• Just say no to Eat
Less, Exercise More mentality
• Be a diet detective: Listen to your body for clues– Hunger, Energy,
Cravings
Exercise• ELEL– Eat Less, Exercise
Less• EMEM– Eat more, Exercise
More• Evaluate your
stress levels to determine where how to progress
Protein Goals• 30-40% of your
macronutrients (protein, carbs, fats) should come from protein
• 1g/lb of LBM– Suppressed hunger– Muscle maintenance– NO metabolic
decline
Choosing Hormonal Impact Carbs
• Choose “wet” carbs vs dry carbs– Oats, beans, rice, quinoa– Vegetables– High in fiber
• Carb Calculator• Hormonal Carbs = total carbs – (protein
+ fiber)• # should be less than 10 (negative
numbers are best)
Minimize P.O.P. Exposure• Minimize fat intake
from non-organic animals
• Use “clean” skin products– www.ewg.org
• Clean drinking water– Avoid plastics,
especially heated
Eat Lots of Veggies• Nutritious
• Bulking/fibrous/filling
• Aid in detoxification
• Mix of both cooked and uncooked
