Scientific Weight Loss
Scientific weight loss, learning how to successfully lose weight and keep it off permanently, starts with understanding old weight loss science versus new weight loss science relative to your real scientific body type (quiz/test).
How Accurate is the Mainstream Science & Medical Doctor Calories In-Calories Out (CICO) Model of Scientific Weight Loss? Not Very.
Calorie = Energy. The human body requires calories/energy to function and survive. The calories from carbohydrates, fat, and protein in food are turned into glucose (a type of sugar) and used by the body, Even though it is true that all calories have the same amount of energy, it is a myth that a calorie is a calorie is a calorie.
The Myth that a Calorie is a Calorie
The fact is, the metabolism of the human body is complex. Depending on the
type and quality of food, it is broken down and metabolized differently than other foods. Some foods are more metabolically efficient overall than others, which means that some calories are more energy-efficient and valuable than other calories.
This is why counting calories is NOT the end-all solution to successful weight loss. The most recent scientific studies strengthen this stance.
Calories from food with high-quality protein and fats are much more metabolically efficient and valuable, which helps increase satiety (feeling full) while reducing appetite and thus calorie intake. Whereas, nutritionally inferior processed, junk, and fast foods loaded with low-quality fats, proteins, and carbohydrates (especially refined sugars) are metabolically inefficient. Their calories are less efficient and less valuable.
They may taste good going down, but the body cannot use the energy from such empty-calorie processed, junk, and fast food nearly as efficiently. This inefficiency leads to continued food cravings and the body feeling hungry, which leads to eating more calories. Which then leads to being overweight and obese.
Why Properly Executed Low-Carb/Keto Diets Actually Do Work — Scientific Weight Loss
The speed at which processed, junk, and fast food carb calories hit the system has a dramatic effect on their potential to cause overeating and weight gain.
The higher the Glycemic Index (GI), which is directly sugar (a type of carb) related — especially refined/added sugar (think fast food fries, hamburger bun, milkshakes, donuts, pizza, sodas/pop/coke, etc.) — the more a spike in blood sugar which directly affects insulin. A GI of 70 or more is a high-glycemic-index food (rapid rise in blood sugar) — not good for low-carb diets and linked to Type 2 diabetes and obesity, no less. Between 56 to 70 is considered a medium glycemic index rating. And 55 or below is low-glycemic, recommended for low carb and keto diets.
The more a spike in sugar, the more the body has to work (insulin, for one) to balance the blood sugar. The more insulin required to balance things out over time, the higher the probability of experiencing insulin resistance. Hence, the more negatively taxing the process is on the body. This can lead to diseases like obesity and Type 2 diabetes, no less, and is sometimes called the blood sugar roller coaster ride.
The Science — Low Carb/Keto Diets
Scientific studies consistently show that people who eat the most high-GI processed, junk, and fast foods are at the greatest risk of experiencing obesity
and becoming diabetic. Because it is a fact that not all carb calories are created equal, and thus not all foods are created equal. How valuable a calorie is matters.
The very latest science shows that successful weight loss is achieved through a low-carb keto diet which helps regulate insulin. The bullseye is 37 grams of carbs on average per day while consuming high-quality protein and fats (olive oil, flax oil, etc.). Moreover, 45 minutes to 1.5 hours daily, at least 6 days per week (in the short-term), of steady-state, medium-intensity walking is best to help boost metabolic rate/metabolism. Body type matters, as how much skinny fat you have on your body affects metabolism as well.
Successful Scientific Weight Loss — Food Quality & How Many Valuable Calories You Consume In Your Daily Diet Matters
The more inefficient a food’s metabolic pathway is — like with processed, junk, and fast foods — the more of that food’s energy is wasted (particularly as heat) and the less is used for actual BMR metabolic work. If the quality of the food is not significantly improved, if empty calorie food with less valuable calories is not removed in favor of adding significantly more VALUABLE calories to the diet, the inefficient metabolic vicious cycle continues usually leading to being overweight or obese, and even diabetic. This is one main reason why most people are not successful at weight loss and cannot get off the overweight and obesity roller coaster ride.
Choose whole, natural, organic (if possible) foods low in sugar (natural, avoid added sugar) and high in fiber (a type of carb) as well as quality protein and fat to help you get off the ride. The science-based Blue Zone Meditteranean Diet can be low-carb and is most recommended. Remember, the higher the quality the food is in terms of cleanliness and overall nutritional value (quality protein, good fats, good carbs, naturally occurring vitamins & minerals, antioxidants, etc.) as well as how appropriately the food is handled and prepared, the more valuable the calories. How many valuable calories you consume in your daily diet is one of the main factors in successful scientific weight loss.
Muscle Efficiently Burns Calories, Fat Inefficiently Burn Calories — The Four Body Types
Science currently recognizes that, at rest, for every 10 pounds of muscle, 60 calories are burned. Yet, for every 10 pounds of fat/skinny fat, only 20–30 calories are burned. The National Council on Strength and Fitness states that muscles/muscle mass at rest will burn approximately 6 calories daily per pound, while fat burns 2 to 3 calories daily per pound. If you are a Body Type Two (BT2), Body Type Three (BT3), or Body Type Four (BT4), you most likely have skinny fat (thin fat, cellulite, crepey skin, loose skin, saggy skin, normal weight obesity) on your body where there should be muscles/mass.
When your Standard BMR (basal metabolic rate) — the total number of calories your specific human body requires daily for basic functioning — is calculated using the Mifflin St Jeor equation and Harris-Benedict equation for activity, it is calculated directly relative to the Standard Scientific Human Body Anatomy Book Body Type One (BT1) and fully developed muscles/mass, no less.
Yet, both equations give zero importance or weight to skinny fat. None. If you have skinny fat in place of muscles/mass, your body requires fewer calories than your Standard BMR.
Body type matters. This is another main reason why most people are not successful at weight loss and cannot get off the overweight and obesity roller coaster ride.
TAKE THE SCIENTIFIC BODY TYPE QUIZ/TEST
