Yummy Fitness

Proof That Even You Can Indulge Guilt-Free In Almost Any Food You Want and Still Lose Weight

Even you can eat what you want and lose weight

*UPDATE: A video overview of this article has been added at the bottom of this post.
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Ok, this is a warning, please don’t read this article unless you want your views regarding diet and weight loss to radically change. This article is a little long, and has some technical and scientific language in it. In addition, this article includes actual studies and cites the sources of the information presented, this is important to prove that I’m not just making this information up, and that this is real stuff.

That being said I’ll still do my best to bring this information back down to earth as best as I can so you are able understand the facts and open your eyes to a new world of weight loss. A world that is much more free, easy, simple, and very effective.  

Here we go down the rabbit hole:

Many people have a misconception that they actually need to eat specific foods to lose weight. They also think that in order to lose weight they are not allowed to eat their favorite foods.

This obviously causes a great deal of frustration with conventional or “traditional” diets, and many people fall prey to breaking down under the intense pressure of sticking to a strict diet. And most of us just do not have the iron will to stick to restrictive diets.

The truth is, you can eat your favorite foods and still lose weight. Yes even chocolate, ice cream or cheese cake.

Please don’t misunderstand me. You cannot eat unlimited quantities of food and still lose weight. People who are overweight eat unconsciously and don’t track what they eat. You must put some reasonable limits on your food intake.

That being said, this probably still sounds too good to be true, but I assure you it is not, and if you look below you’ll see actual scientific research backing up the truth about food and weight loss.

I’ve compiled these studies into a list of myth’s about weight loss and then posted my response to each of these myths with an actual study to back up my claims.

I understand that not everyone enjoys reading studies because can be very dry and boring, so I have only included the most important quotes from each study. If you want more information I have cited my sources and you can look up the full studies. Prepare to be enlightened.

One last warning, please don’t read on unless you want your opinion of the “dieting” world to be changed forever. If you are comfortable with restrictive and boring diets, then I suggest you stop reading now because these studies can rock you to your core.

Alright, here we go. This information has been presented in the form of dieting “Myths” I will respond to each myth with a short commentary and a study to back me up.

 

Myth #1: I’ve heard of the Glycemic Index before, and that foods with a high Glycemic Index such as refined carbohydrates, sugar, white rice, white bread, and sweets in general can make me gain weight.

 

Yummy Fitness’ response to this myth:

This is just not true. Studies prove that you can have your weight loss and eat your chocolate too. The glycemic index can and does have some bearings on your results, but not nearly as much as most diet companies would have you believe.

Check out this study entitled, “Reduced Glycemic Index and Glycemic Load Diets Do Not Increase the Effects of Energy Restriction on Weight Loss and Insulin Sensitivity in Obese Men and Women.”

 

Quotes from the study:

“In summary, lowering the glycemic load and glycemic index of weight reduction diets does not provide any added benefit to energy restriction in promoting weight loss in obese subjects.” (1)

“…it seems reasonable to suggest that energy intake, not dietary composition, determines weight loss, and intervention efforts should focus on total energy restriction to promote weight reduction.” (1)

1. Susan K. Raatz, Carolyn J. Torkelson, J. Bruce Redmon, Kristell P. Reck, Christine A. Kwong, Joyce E.Swanson,Chengcheng Liu, William Thomas, John P. Bantle. (2005). Reduced Glycemic Index and Glycemic Load Diets Do Not Increase the Effects of Energy Restriction on Weight Loss and Insulin Sensitivity in Obese Men and Women. The American Society for Nutritional Sciences J. Nutr. 135:2387-2391.

 

Myth #2: Shouldn’t I eliminate “fatty” foods from my diet? I heard that eating fat causes you to gain fat.

 

Yummy Fitness’ response to this myth:

Again, this is not entirely true, and a new study done by Washington University in St. Louis actually suggests the exact opposite. The study summarized below shows that diets extremely low in fat can actually be responsible for fat gain. Please look below for a summary of this study published by Washington University in St. Louis:

 

Quotes from the study:

“When we took dietary fat away from the FASKOL mice, their livers quickly filled with fat,” (2)

“Their ‘old’ fat stores mobilized to the liver, but their livers could not initiate fat burning, and the fat just accumulated. We concluded that to regulate fat burning, the liver needs ‘new’ fat.” (2)

“On a normal diet they were OK… We went to a very extreme low-fat diet, and these animals paradoxically accumulated an extremely large amount of fat in their livers.” (2)

Quotes from Wired News Regarding this Study:

“Diets too low in fat may be responsible for stubborn bulges on bellies, thighs and butts, according to a new study.” (3)

2. Chakravarthy MV, Pan Z, Zhu Y, Tordjman K, Schneider JG, Coleman T, Turk, J, Semenkovich, CF. “New” hepatic fat activates PPAR-alpha to maintain glucose, lipid and cholesterol homeostasis, Cell Metabolism; vol. 1, pp. 309-322, May. 2005. www.cellmetabolism.org
3. Philipkoski, Kristen (2005, October 05). Eat Fat to Lose Fat. Wired. Retrieved August 25th, 2007, from http://www.wired.com/medtech/health/news/2005/05/67473

 

Myth #3: Don’t I need to eat at least 5-6 meals a day to keep my metabolism burning “hot?”

 

Yummy Fitness’ response to this myth:

No, you do not need to obsess about eating small meals throughout the day. Sure this can help if you like to snack and enjoy doing this, but for others eating this many times a day means smaller meals, and more preparation time. If you don’t want to make so many meals, you don’t have to.

Studies have found that meal frequency does not matter in regards to weight loss. This means that you could have 7 meals a day, or 1, it does not matter, and it’s your choice. Please look below for a summary of this study published by the British Journal of Nutrition:

 

Quotes from the study:

“Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency.” (4)

“More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24h energy expenditure find no difference between nibbling and gorging.” (4)

4. France Bellislea, Regina McDevitta, Andrew M. Prenticea. (1997). Meal frequency and energy balance. British Journal of Nutrition. 77: S57-S70.

 

Myth #4: Don’t I need to exercise in order to lose weight? I thought that diet alone just wouldn’t work to lose weight.

 

Yummy Fitness’ response to this myth:
Once again, good news! A study done by the Journal of Clinical Endocrinology & Metabolism in 2007, shows that exercise is in fact not necessary to lose weight effectively.

Personally, I do recommend exercise, I think exercise has great health benefits, and I get a big energy boost when I exercise regularly. But the truth is, if you don’t want to, or can’t exercise, you don’t have to, and you can still lose weight. Please look below for a summary of this study published by the Journal of Clinical Endocrinology & Metabolism:

 

Quotes from the study:

*Note: CR means “calorie restricted,” and CR+EX means “calorie restricted plus exercise.” (5)

“The calculated energy deficit across the intervention was not different between CR and CR+EX.” (5)

Quotes from the Encrocine Society regarding this study:

“New research published in the Journal of Clinical Endocrinology & Metabolism reveals that dieting alone is equally effective at reducing weight and fat as a combination of diet and exercise—as long as the calories consumed and burned equal out.” (6)

5. Leanne M. Redman, Leonie K. Heilbronn, Corby K. Martin, Anthony Alfonso, Steven R. Smith, Eric Ravussin.(2007) Effect of Calorie Restriction with or without Exercise on Body Composition and Fat Distribution. The Journal of Clinical Endocrinology & Metabolism Vol. 92, No. 3 865-872.

6. Endrocrine Society (2007, January 25). Fewer Calories or More Exercise: the Effect on Body Composition is Identical. Retrieved August 25th, 2007, from http://www.newswise.com/articles/view/526694/ 

 

So there you have it… The truth.

If you’re tried fad diet after fad diet, weight loss shakes and fat loss plans, and have still been unable to lose weight, it’s most likely NOT YOUR FAULT. Truth is, there are many real reasons why it has been so difficult and why fad diets haven’t worked for you – why your many efforts have been doomed from the beginning.

It’s just bad info being thrown out by unethical marketers and people just trying to make a buck.

Keep in mind, I do agree that some of these “fad” diets can work to help people lose weight. But the real question is: “Do they work over the long run? And can you really be expected to stick with such restrictive diets?”

Wouldn’t it be better to find a balance in your life that actually let you have a treat here and there to keep you sane?

Wouldn’t it be great to not have to worry all the time and feel guilty when you “cheated?”

I think it would, and I know you can.

Now you know you can too.

Again, please let me know your thoughts on this article. I’d really like to know what you think, even if you disagree with me on this one.

Just go down below and submit your comment, I’d really appreciate it.

Thanks, and happy Friday.

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4 Responses to “Proof That Even You Can Indulge Guilt-Free In Almost Any Food You Want and Still Lose Weight”

  1. comment number 1 by: chuck

    great article. stumbled it.

  2. comment number 2 by: Sean

    Thanks chuck!
    -Sean

  3. comment number 3 by: Richard

    Very interesting article,

    I almost didnt read the the article because the title sounded a little “salesy” and too good to be true. But after reading and watching the video I’m really starting to think…

  4. comment number 4 by: Glowing Face Man

    I think having a “thin” self-image is probably one of the most important things for losing weight. The mind subconsciously abhors anything which would cause you to deviate from your self-image… if you get a thin self-image when you have a few extra pounds, your body will just naturally know what needs to be done to lose the weight, and it’ll take zero self-discipline or effort. At least, that’s what I think right now! I’m working on developing a “sexy sixpack” self-image right now :)

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