Why Low-Calorie Diets Fail
The Truth About Obesity, Sugar, and Insulin
Why Low-Calorie Diets Fail. If you’ve been struggling to lose weight, you may have tried a low-calorie diet. These diets are all the rage right now, and for good reason- they work, but ONLY in the short term! Unfortunately, most people can’t stick to a low-calorie diet for the long term, and they eventually gain all of the weight back (and sometimes more). So why do these diets fail? The answer lies in our hormones- specifically insulin.
What is insulin and what does it do?
Insulin is a hormone that is produced in the pancreas. Its main function is to regulate blood sugar levels. When you eat, your body breaks down food into sugar, which enters the bloodstream. In response, the pancreas releases insulin into the bloodstream. Insulin then helps to move sugar from the bloodstream into the cells, where it is used for energy.
If there is too much sugar in the blood, it can lead to health problems such as diabetes. Therefore, insulin plays an important role in maintaining healthy blood sugar levels.
Why Low-Calorie Diets Fail
People with diabetes
In people with diabetes, the body either doesn’t produce enough insulin or can’t effectively use the insulin it does produce. This can cause high blood sugar levels, which can lead to serious health problems. Insulin is also known as the fat-storage hormone. It helps the body to convert glucose into triglycerides, which are then stored in fat cells. In people who are overweight or obese, insulin resistance can lead to increased fat storage and weight gain.
Why Low-Calorie Diets Fail
Dr.Jason Fung
On his “Fasting Method” website, Dr. Jason Fung refers to the results of a study where researchers gave diabetics an increased amount of insulin gradually over a period of 6 months. Surprisingly, despite consuming around 300 fewer calories per day, their body weight increased by 8.7kg! The only other difference was the increase in the insulin dose. This confirms that insulin makes us fat! Why Low-Calorie Diets Fail.
The obesity Code
In his book, “The Obesity Code”, Dr. Fung explains that people gain weight because of a hormonal imbalance, rather than simply consuming excess calories. And this imbalance of our hormones is caused by WHAT we eat (eg refined carbohydrates and sugar) not HOW MUCH we eat. Dr. Andrew Jenkinson also states this in his book, “Why We Eat Too Much”.
Why Low-Calorie Diets Fail
How do carbohydrates affect insulin levels in the body?
Carbohydrates are an essential part of the human diet, providing the body with energy to fuel physical activity and brain function. However, when consumed in large quantities, carbohydrates can cause insulin levels to spike. Insulin is a hormone that helps to regulate blood sugar levels, and when insulin levels are high, the body becomes less sensitive to its effects. It’s why Why Low-Calorie Diets Fail.
Insulin resistance
This condition, known as insulin resistance, can lead to a number of serious health problems, including type 2 diabetes. In order to prevent insulin resistance, it is important to consume carbohydrates in moderation and to balance them with other nutrients such as protein and fat.
Why Low-Calorie Diets Fail
Complex carbohydrates such as whole grains are also generally better for insulin regulation than simple carbs like refined sugar. By paying attention to their carbohydrate intake, people can help to keep their insulin levels in check and reduce their risk of developing insulin resistance.
Why low-calorie diets fail
Low-calorie diets may seem like an effective way to lose weight, but in reality, they often do more harm than good. One of the main problems with calorie restriction is that it can slow down your metabolism; your body responds by burning fewer calories. When you cut back on calories, your body goes into starvation mode and starts to hold onto fat stores instead of burning them for energy. As a result, you may end up gaining weight instead of losing it.
Can trigger overeating
In addition, low-calorie diets can lead to feelings of deprivation, which can trigger overeating. When people feel deprived, they are more likely to crave high-calorie foods and overindulge when they have the opportunity. Finally, calorie restriction can cause fatigue and irritability, making it difficult to stick to a diet in the long run. For these reasons, calorie-restricted diets are not an effective way to lose weight and keep it off.
Why Low-Calorie Diets Fail
Why are low-carbohydrate diets more effective for weight loss than low-calorie diets?
Low-carbohydrate diets are more effective for weight loss than low-calorie diets for several reasons.
Why Low-Calorie Diets Fail
First, low-carbohydrate diets help to reduce the body’s insulin levels. Insulin is a hormone that regulates blood sugar levels and fat storage. When insulin levels are high, the body is more likely to store fat. Low-carb diets help to stabilise blood sugar levels, which helps to prevent cravings and overeating.
Second, low-carbohydrate diets help to reduce appetite. This is because carbohydrates are broken down into glucose, which is then used for energy. When carbohydrate intake is low, the body breaks down stored fat for energy, which can lead to reduced appetite. You may also like to read our post all about the proven health benefits of avocados and how they are very diet friendly.
Finally, low-carbohydrate diets tend to be more sustainable than low-calorie diets. This is because low-carbohydrate diets do not result in the same level of hunger and cravings that low-calorie diets do. As a result, people are more likely to stick with low-carbohydrate diets over the long term, which leads to greater weight loss.
Why Low-Calorie Diets Fail
What are the benefits of a low-carbohydrate diet for people with obesity or diabetes?
Low-carbohydrate diets have become increasingly popular in recent years, as people have been looking for ways to lose weight and improve their health. There are a number of different low-carbohydrate diets available, but they all share one key characteristic: they restrict the amount of carbohydrates that can be consumed. This means that people following a low-carbohydrate diet will need to find other sources of energy, such as fat and protein.
Benefits of low-carb
The first benefit of a low-carbohydrate diet is that it leads to weight loss. This is because carbohydrates are converted into sugar in the body, and this sugar is then stored as fat. By reducing the amount of carbohydrates that you consume, the body is forced to burn stored fat for energy, and you can reduce the amount of sugar that is stored as fat.
Regulates your blood sugar
Another potential benefit of a low-carbohydrate diet is that it helps to regulate blood sugar levels. This is especially important for people with diabetes, as uncontrolled blood sugar levels can lead to serious health complications. Reducing the amount of carbohydrates in your diet helps to lower blood sugar levels and improve insulin sensitivity. As a result, you can keep your blood sugar levels under control.
Why Low-Calorie Diets Fail
Low-carbohydrate diets may also have other health benefits, such as reducing the risk of heart disease and improving cholesterol levels. While a low-carb diet may not be right for everyone, it can be an effective way to lose weight and improve overall health.
Conclusion
It is clear that low-calorie diets are not the solution to obesity. Carbohydrates and insulin play a major role in weight gain and obesity. Low-carbohydrate diets are a better option for those looking to lose weight and keep it off. There is plenty of research to support this claim.
A study published in the New England Journal of Medicine found that low-carbohydrate diets were more effective than low-fat diets in reducing weight and improving health markers (such as blood pressure and cholesterol levels) after one year.
Why Low-Calorie Diets Fail
As published
Also, as published online in the National Library of Medicine in April 2020, another study came to the following conclusion: “Current guidelines support the use of low-carbohydrate diets as an alternative to standard low-fat, calorie-counting advice for suitable patients with obesity or type 2 diabetes…… existing data suggest that adopting a low-carbohydrate diet is a legitimate and potentially very effective treatment option for patients with diabetes and obesity.”
Published by Harvard
And a further study, published in Harvard School of Public Health, compared three different types of diet – low-fat, low-carb and Mediterranean-style. Researchers found that both the low-carb and Mediterranean diet were more effective in reducing weight and improving insulin sensitivity than the low-fat diet. If you’re looking to lose weight, it’s time to ditch the low-calorie diet and focus on eating real, whole foods.
Why Low-Calorie Diets Fail
FAQ 1: What is the link between sugar and obesity?
ANSWER:
The truth is that obesity, sugar and insulin are all connected. When you eat a lot of carbohydrates, your body releases insulin to store the excess glucose as fat. Insulin also signals your body to hold on to existing fat stores, making it very hard to lose weight.
Eating fewer carbohydrates helps to lower insulin levels, which makes it easier for your body to burn stored fat and lose weight. That’s why a low-carbohydrate diet is often more effective for weight loss than a low-calorie diet.
Eating Fewer Carbohydrates Helps
FAQ 2: What are the best carbohydrates to eat?
ANSWER:
Whole, unprocessed carbohydrates like vegetables, fruits, whole grains, and beans are the best choices. These foods are high in fibre and nutrients, and they help to keep you feeling full.
Sugar is a simple carbohydrate that is quickly absorbed into your bloodstream. This can cause spikes in blood sugar levels, which can lead to cravings and weight gain. Try to limit your intake of processed or refined carbohydrates, including sugary foods and drinks, and opt for healthier carbohydrates instead.
If you’re struggling to lose weight on a low-calorie diet, it might be time to try a low-carbohydrate diet instead. This type of diet can be more effective for weight loss, and it’s also generally healthier for your body.
More Effective Weight Loss
FAQ 3: What is the difference between a low-calorie diet and a low-carbohydrate diet?
ANSWER: A low-carbohydrate diet limits carbohydrates (such as bread, pasta, rice) and focuses on unprocessed foods high in protein and fat (such as meat, fish, nuts and seeds), and vegetables too, of course! A low-calorie diet may or may not limit carbohydrates; however, it generally restricts all calories equally.
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Martin and Marion Shirran
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Why Low-Calorie Diets Fail
My Weigh Less Delivers…
– Permanent Weight Loss –
– No Diet or Exercise Required –
– Medically Endorsed –
– 15,000 1:1 Clinical Hours Experience –
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Registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Marion Shirran, as a director of Oxford Therapeutics Limited, is proud to be a registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Additionally, she is involved in the government’s All Party Parliamentary Group on Obesity.
We were proud to be nominated the ‘Most Innovative Obesity Psychological Therapy Service’ in the UK Mental Health Awards 2022.
We also appeared on the This Morning TV show, with Holly Willoughby and Phillip Schofield.
And, in 2010, we travelled to New York to be interviewed on the Good Morning America TV Show.
We are also co-authors of two, bestselling books, on the topic of non-surgical weight loss, published by Hay House.
Below is a selection of weight-loss tips that everyone can start using straight away. And, if you enroll in the My Weigh Less Course, you will learn many more of our helpful tips and techniques about how to achieve successful, permanent weight loss.
Why Low-Calorie Diets Fail
Tip No. 1 – Only Eat When You’re Hungry!
This has to be our number one, golden rule, when it comes to achieving successful weight loss. In our experience, most overweight people eat for many different reasons, other than physical hunger. But, if you allow your emotions to control your eating habits, then it is unlikely that you will be able to control your weight as a result. So, before you reach for anything to eat, stop and ask yourself first if you physically NEED to eat, or you just WANT to…
Tip No. 2 – Use a Smaller Plate!
You’ve probably heard this many times before, but it’s a fact that people who use larger plates tend to eat more food than those who eat from smaller plates. No doubt you know about the power of optical illusions. But are you aware of just how much more generous the same size portion of food appears, when presented on a smaller plate, instead of a larger one? Have a look at the image below. It’s known as the Delboeuf optical illusion. If you stick to our mantra, “always go for quality over quantity”, then you will definitely lose weight much more easily.
Why Low-Calorie Diets Fail
Tip No. 3 – Drink a Glass or Two of Water Before Your Meal!
Reduce your calorie intake by over 20%, with almost with no effort! Research results, published by Harvard Medical showed that people who drank two large glasses of water, just before eating, on average, consumed around 20% less food compared with when they didn’t drink anything before they ate. This is possibly as a result of the stretching and fullness sensation in the stomach.
Tip No. 4 – Eat Slowly and Mindfully!
A growing number of studies have consistently found a correlation between speed of eating and weight, so it is officially accepted now that faster eaters are definitely more likely to become overweight. Studies have also shown that people are much more likely to eat more when their eating is mindless, as opposed to mindful. So, make meal times an occasion by sitting down at a table, with no distractions. Then eat slowly and savour every mouthful. You will naturally eat less food and also find it easier to lose weight as a result!
Tip No. 5 – Stay Away From Sugar and Highly Processed Foods!
It’s a fact that sugar and highly processed foods have addictive properties! So much so, that many people find that once they start eating these foods, they literally can’t stop. And, of course, if you’re making such poor food choices, this in turn will make it almost impossible for you to lose weight. So, our advice is to choose healthy, unprocessed foods and limit the amount of sugar you consume. As a result, you will have far more control over how much you eat and also how much weight you can lose.
Tip No. 6 – Eat Your Favourite Foods on the Plate First!
You may not be aware of how important this tip is, but the order in which you eat your food can actually have a big impact on how much you consume! It’s quite common for overweight people to “save the best til last” when eating. In other words they only eat their favourite food right at the end. It’s not so surprising then, that they also tend to eat everything on their plate, regardless of how uncomfortably full they feel. Because, of course, they don’t want to miss out on the “best bit”!
Why Low-Calorie Diets Fail
However, our advice is to eat your favourite things first. Not only will you enjoy it more, but it’s also much easier to stop when you’ve eaten just the right amount and leave the rest on the plate.
You can read a full breakdown of all the components included in the treatment package on the Course Details page. There is also an explanation of the treatment on the Does This Work? page. We look forward to working with you. Additionally, you can read reviews from medical and other professionals on the Medical Endorsement page.
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Click on the link below to listen to our short audio introduction of the weight-loss course.
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Why Low-Calorie Diets Fail
Although the weight-loss results and success stories shown on the site are typical, individual results will vary, and are not guaranteed. Weight-loss success depends on each individual’s level of motivation, commitment, food intake and metabolism. Read our full disclaimer in the Terms & Conditions.