Weight loss and maintaining a healthy weight is really all about lifestyle change.Weight loss and maintaining a healthy weight is really all about lifestyle change. So what is the solution, to lose weight and keep it off with so many diets to choose from? The solution is to limit the amount of carbohydrates you consume. The reason for this is your body will always burn carbohydrates as a preferred fuel source. Basic biochemistry shows us that many carbohydrates quickly breakdown to the basic unit sugar (glucose) in the blood. The presence of these sugars in the blood stream triggers the pancreas to produce insulin. Insulin's primary function is to remove sugar from the blood stream for storage as fat. So it makes sense that if you limit your carbohydrate intake your body doesn't have the sugars to burn for fuel so it will then start to burn your body's fat stores for energy. The next part of the equation is protein and how protein effects your appetite, protein takes longer to digest so keeps you feeling full whereas most carbohydrates burn fast so you quickly feel hungry again, which isn't conducive to weight loss. Protein can be burnt for fuel, however, it is generally spared except in extreme conditions because it is also required for important functions like the manufacture or enzymes or hormones, repairing cells and growth.
The solution is to limit the amount of carbohydrates you consume.Reduced carbohydrates doesn't mean no carbohydrates though. Fruits and vegetables, nuts, seeds and legumes should all be included in a low carbohydrate diet. They provide fibre, vitamins, minerals and phytonutrients. Cabbage for example is only 2% carbohydrates where as grains are anywhere from 50-80% carbohydrates. It's carbohydrate sources like rice, barley, wheat, oats , pastas and breads that need to be avoided or limited to small amounts at breakfast so the body can use it as fuel and burn it off earlier in the day. Stay away from added sugar though when trying to lose weight. Sugar in tea, coffee, sweets, soft drinks or fruits juices take no time at all to enter the blood stream and is the first thing to cut out when we want to lose weight. Sugar in these forms doesn't even have the benefit of fibre like some of the grains listed above so remove it completely. When focusing on protein for satiety instead of having large meals it is better to divide protein intake throughout the day, with small amounts in each meal or snacks. Choose healthy protein options like fish, tofu, lean meat, free range chicken and eggs.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2371/2 Olefsky JM, Farquhar JW, Reaven GM. Reappraisal of the role of insulin in hypertriglyceridemia. Am J Med 1974;57:551-560