Dr. Becky teaches you the facets of healthy weight loss from basic to advanced. You will learn the most up-to-date methods for losing weight in a way that is healthy and sustainable. Dr. Becky relates current research in healthy weight loss in a way that is both understandable and relatable.
Anyone can get fat-adapted by changing their food choices and eating schedule in ways that encourage continual low insulin levels.
Fat adaptation refers to your body’s ability to convert fat to energy. When you’re fat-adapted, your body is less dependent on quick-energy foods like carbohydrates. Instead, it taps into your energy-rich body fat to power your day.
With that energy source now readily available, you experience less hunger, sustained energy, and better fat loss. This blog post shares how to get fat adapted and four things that can knock you off course.
A keto diet is a very low carb diet. The purpose of a keto diet is to encourage your body to produce ketones, which are breakdown products of fat metabolism. Ketones can be measured, and if your body is producing them – you are burning fat.
In other words, a keto diet is an effective fat-loss diet. But what if it is too extreme for you? Restricting your carb intake to around 20 or 30 grams per day cuts out a lot of favorite foods and limits fruit and other plant-based foods.
So what do you do if keto feels out of reach? You can get fat loss results by simply reducing your carb intake and making better carb choices. This blog post explains the difference and how you can enhance this less extreme strategy to make fast, healthy progress.
Keto diets are popular because they work for weight loss. Much of this benefit is because this way of eating keeps your blood sugar low, which keeps the fat-storing hormone, insulin, low. Those low values give your cells a break from the constant bombardment of insulin, allowing them to regain insulin sensitivity, release fat, and revitalize your metabolism.
But what does a keto diet look like, and how do you piece meals together when you only have 20 grams of carbohydrates to play with? This blog post shares three days of keto menus. One for those who love to cook. One for those who tolerate cooking. And one for those who want to stay out of the kitchen.
When you first start a low-carb diet, you are aware of every bite of food that goes in your mouth. But we are creatures of habit, and because of that, it is easy to drop into mindless eating habits that allow a few extra carbs to creep into your day as your diet progresses.
If your low carb or keto diet has hit a plateau, you’ll want to check your diet for carb creep. I explain what I mean in this blog post and the simple ways you can avoid it.
It is clear that eating sugar leads to weight, mood, and health problems. But that knowledge does little to prevent us from wanting to eat it. The hard truth is that breaking your addiction to sugar requires you to stop eating sugar.
The silver lining is that your taste and desire for sugar will diminish in just one month, and the improvement in how you feel will shock you. From a former sugar addict to you. This blog post shares the ground rules, so you are crystal clear on what exactly it means to be sugar-free.
Whether you are a man or a woman, the deep fat that builds up in your belly greatly increases your risk of insulin resistance (1).
In fact, when scientists surgically removed 18% of the belly fat in obese mice, their insulin sensitivity improved, and their onset of diabetes was delayed (2).
This is not a blog post on how to surgically remove belly fat, and we are not mice, but I do have a daily strategy that you can use to fight back against belly fat and insulin resistance. Best of all, you can start doing this today.
Unlike our ancestors, we have 24/7 access to food. Many of the foods available to us have been altered from their natural state to increase their shelf life and crave factor. Our bodies digest and absorb these refined foods quickly, creating a spike in the fat-storing hormone, insulin.
These processed and refined foods are also calorie-dense, which helps explain why the average person’s daily calorie consumption has increased by 24% since the 1960s (1).
In other words, we’ve gained weight because of abundance and excess. To lose weight, some restrictions must occur. What you choose to cut back on is up to you.
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