In the previous articles I have written on how to model our ancestor’s lifestyle to lose weight, I have revealed the popular myths surrounding weight loss, given you the working principles that govern effective weight loss doing it the “old” way of eating.
In today’s series, you’ll be learning the nuts and bolts of it and how applying this principles will help you to achieve your goal of losing weight.
Remember food quality, quantity and timing all play a role in sending the right signals to activate the proper metabolism that will trigger fat burning in the body.
In view of that, I’m preparing a 4 week weight loss contest using the principles of this “old” way of eating and lifestyle.
One Week At A Time
We’re going to be using a weekly plan which has an accountability program built in. At the end of every week, you’ll measure your results and make needed adjustments.
Using a weekly progress chart help us to measure the effectiveness of the program. Consistency and perseverance would be our watch word during this period of contest.
During the contest we will be using the following natural high quality food contents. Protein foods, All carbohydrate foods will come from vegetables, and fruits, not processed grains, sugars or processed foods.
Fats will come from healthy alternatives like olive oil or coconut oil or even healthy nuts like Avocado.
Understand The Role Of Insulin To Weight Loss
Insulin is one component we want to keep in mind when we are going through this program. We want to ALWAYS understand that “When Insulin is high, fat will rise, when insulin is low, fat will go”
Since Insulin is responsible for storing fat in the body when foods high in sugar enters the blood stream, we want to focus our attention on how we put such foods into our body and control it so that lesser Insulin is found in the body.
That would also mean keeping our daily allocation of carbohydrate foods relatively low during this period.
Another element we will be employing is the use of Intermittent fasting to turbo charge our weight loss efforts. Research studies have shown that short fasts of 16 – 18 hours done at least once every week can be very powerful in activating and increasing our metabolism to burn fat rapidly.
It’s not hard to do, especially since most of the fasting period will be while we are asleep, it becomes a mental exercise.
16 – 18 hours fasting can be done from 8pm of your dinner and you eat by 12 noon or 2pm of the next day. It’s easy to get used to once you have started.
Reward Eating Every Week
At the end of every week, we will need to reset our metabolism by eating a higher amount of carbohydrate one day in the week.
We want to remember that during the entire period of the week, we will be very low on carbohydrate foods, and this is to allow the insulin level in the body to be very low.
But keeping insulin level too low for a very long time could trigger the body into a starvation mode, instead of burning fat, it will hold on to the fat in hope of using it at another time, thus lowering our metabolism rate.
To combat this, we introduce what we call a Cheat day to prevent this from happening so that the body’s fat burning will continue every day of the week.
So these are what we need to have in mind before we start the 4 week weight loss contest.
Here’s where our foods will come from: Meats, Vegetables, Fruits, Nuts, Eggs.
You’ll be augmenting your foods with Oils, Seasoning and Spices, and Liquids.
The food lists is actually very large and I have included a very comprehensive food lists in the contest program. The only excluded list are heavily processed and modified foods which makes insulin control impossible.
How Much Food Should I Eat?
The amount of food we eat every day is the most important factor in our weight loss journey, because this is the major determinant of weight loss or weight gain.
In the contest, I will tell you exactly how much food you need to eat every day, for a week, and for the entire 4 weeks.
The goal is to get everyone on the contest to lose 5kg – 8kg at the end of the 4 week period and if you’re satisfied with the result, you can repeat it on your own to lose more till you get to your desired weight.
However, to successfully participate in this contest, there are nutrition skills you need to be familiar with, without them, you may not succeed in this journey.
So here they are:
1. Learn To Recognize When You Feel Hungry
Many times in a day, we feel like eating something. Sometimes, it could just be that we’re eating simply because we like the food, or a friend just served us a meal or we’re eating out of emotions.
It’s important we learn to listen to our body and know we truly feel hungry.
If we feel hungry and we’re in doubt whether we are truly hungry, one way to determine it is by taking a glass of water and waiting for 15 minutes. If you still feel like eating thereafter, you can now eat.
Don’t just eat because you feel like eating because at the end of the day, your losing weight will be determined by the total calories you consumed in a whole day.
And if you’re not creating a calorie deficit, at the end of the day, you’ll not lose weight.
2. Learn To Recognize When You’re Full
Every human has an in-built food regulator. The thing is, each time we eat, there’s a feeling that we experience when we had enough. The problem is many people ignore this feeling and continue eating.
If you must lose weight, you must as a matter of fact, LEARN TO LISTEN to your body. When you do, at the moment you feel full, just stop eating.
If you learn to stop when you’re full, you’ll avoid over eating. Take note that over eating does not happen only when we start feeling uncomfortable because of too much food. When we ignore the initial feeling of ”fullness”, and continue eating, we are already over eating.
3. Recognise When You’re Thirsty
Sometime we we feel hungry, our body may actually need water. In other words, we need to be fully hydrated all day long.
If you’re not hydrated, you’ll suffer from dehydration and some of the symptoms are:
- Frequent headaches
- Low energy
- Dry skin and lips
- Sunken eyes
You should be able to consume at least 3 litres of water every day to be hydrated and avoid the above symptoms.
In the contest, you’ll be getting an accountability exercise book, a food journal and I will be showing you how to make records of your Weekly eating schedule, you’ll know what Glycogen loading day is within the week.
I will also give you a list of natural foods that will help you “mimic” our hunter gatherer ancestors.
In it I will give answers to such vital information as:
- How much Protein you should eat per meal
- How much Carbohydrate per meal
- How much Fat per meal
- How much water should I be drinking?
- When should I eat my meals?
- How to do a basic meal planning
I’m starting a weight loss contest from Monday 29th September to Tuesday 28th of October 2014.
It’s an online contest. Meaning I will be sending you day by day what to do and as we do it, you’ll be tracking your results till the end of 4 weeks.
If you’ve been struggling to lose weight and wish to lose a minimum of 5kg to 8kg within this time period, you may join us in this contest.
The registration for this contest starts Monday 22nd of September to Friday 26th September.
And the registration fee is only N4000.
The link to register from and participate in this contest will be available from Monday 22nd of September 2014.
If you or anyone you know is interested, you may prepare yourself to join while this contest is open because the window for participation and registration will be open for just 5 – 6 days.
Once that day comes and go, that’s it.
It’s not a book, an ebook, or an online membership you can join anytime.
This is a timed program. It will come and go and nothing like an extension.
If you have enjoyed this article, you may share it with your friends and loved ones using the share button below.