I came across an interesting article on losing weight in Dr. Whitaker’s Health & Healing newsletter this month. This new plan is showing great promise for losing weight (and fat!), and it is really simple-for average Joe’s and Jill’s like you and me.
It involves doing a mini-fast after morning exercise. A workout in the morning, even just a walk, then no food, only water until lunch. Then eat normally the rest of the day. In a clinical trial, volunteers with an average weight of 199 lbs, a BMI (body mass index) of 32.2 (30.0 and over is considered obese, waist circumference of 42.6 inches, and fasting insulin of 13.2 IU/ml (indicative of insulin resistance). The particulars of the program were: no food before noon, and a healthy diet with low fat and fiber as parameters, plus aerobic exercise while in the fasting state. These people didn’t exercise like maniacs, with most walking 3 to 5 days/wk for up to 45 minutes. On the days they didn’t exercise they fasted until noon. After 12 weeks, these folks lost an average of 9 lbs, and 25 % of their initial fat mass. Also, their fasting insulin levels fell by 25 %, into the normal range. I think you can see where this is going, with the trends toward obesity and type 2 diabetes. In addition to the results, participants also reported increases in energy, vitality, mental clarity, and felt better overall. Isn’t that what exercise is all about, the end result?
I won’t get into the physiology of why it works, but it involves getting your sugar supply depleted, and coaxing your body (liver) to turn fat into ketones, which your muscles and brain use for energy. This is what all diets try to do-get your body into a ketonic state. Out of all the diets I’ve heard of, this plan seems the easiest one to adhere to. If you are trying to slim down, give it a try.
Stay well, John R Blilie, M.S.