hello everyone welcome to mind-blowing healthy wellness with Violet today we're
talking about three misconceptions that block weight loss and as you might know
but if you're new here I'll tell you that I'm a psychologist and I have a
prior practice in the West Island of Montreal which is in Quebec Canada and I
have a private practice and I see a lot of clients and we sometimes get on the
topic of weight loss and weight control because it's something that causes a lot
of struggle for many many people I thought today I would take a moment to
talk about weight loss and more specifically talk about the things that
might block us from losing weight and the first thing I want to talk about is
our misconception our misunderstanding about how weight is gained in the first
place so you know dr. Jason Fong he's a Canadian sight a Canadian doctor he
talks about the idea that we don't understand how insulin is implicated and
weight gain and so basically and he explains it very well we gain weight
because our insulin levels are high and therefore because our insulin levels are
high our body when it gets carbohydrates which causes our insulin levels to be
high by the way when our body receives carbohydrates it decides to store the
energy because oftentimes we end up ingesting too many carbs so more carbs
and we're able to use in that moment in time what this means is that we are
regularly saving the carbonyl some of the carbohydrates but also some of the
fats that we eat in a meal so the first thing that we need to understand when
we're talking about weight gain and the issues that I believe we don't
understand is that that process of gaining of storing carbs and therefore
also storing fats is being pushed by the number of carbs that we ingest
okay so eat more carbs equals store more energy regardless of the kind of energy
that you ingest whether it's carbs or fats so let's talk about insulin for a
minute because I think we need to understand what insulin is insulin is a
hormone and we all have insulin it's there to regulate partially one of the
reasons is there is to regulate our carbohydrates in our system we can't
have too many carbs in our system at any one time if I remember correctly the a
regular person so a person has no diabetic issues whatsoever no sugar
issues whatsoever a regular person can have about a teaspoon of sugar in their
entire system at any given time and be fine like that's that's the norm if you
have more than that insulin will be turned like will increase nice didn't
say Turner because you always have some of them two'll in your system but
interests insulin will be increased and it will it will work to get the extra
sugar out of your system so the extra carbs so okay so that's important for us
to understand so that's the first thing is that insulin is the hormone that
regulates how much sugar is being allowed to remain in your system at any
particular point in time okay the other thing that we need to understand is what
a carb is now in a lot of the videos that I've watched about kina jet
ketogenic diet about low carb low fat diet sorry low carb high fat diet a lot
of videos that I've watched they kind of used carbohydrates sugar back and forth
very interchangeably and I think for a lot of people we really don't know what
a Karpis and therefore a lot of people really really don't know like how to
define a carbohydrate so I thought I would take a moment here because I think
this is the other misconception that we have when our doctor says you need to
cut down your sugar and a lot of people go home with that full intention I'm
gonna cut down my sugar I think the problem isn't their intention and I
don't think the problem is their desire or even their attempt I think their true
problem is that they don't know what they're aiming at
because I think the majority of people are not aware that a carbohydrate is any
food sorry that will basically a carbohydrate is any food that has
carbohydrates in it and the sugar is a carbohydrate and that carb up like they
I don't think that people understand that for example bread is a carbohydrate
high carbohydrate food grains rice pasta oatmeal barley I don't think most people
understand that those are high carbohydrate foods I don't think most
people understand that we're not just talking about cookies and sweet the
candy and chips and I don't even know more people realize that chips are high
carbohydrate food again I think when the doctor says you need to cut sugar out of
your diet people go home and they cut sugar they stop putting sugar in their
coffee they stop eating cookies they stop eating cake okay great but they
don't start eating bread they continue to eat pasta and rice they continue to
eat potatoes they continue to eat things that are high in carbohydrates without
realizing that they're eating things that are high in carbohydrates so the
second thing that I think people need to understand when we're talking about
misconceptions about weight loss and things that block your weight loss is
that when the doctor says take sugar out of your diet what are you really meant
to say is take carbohydrates out of your diet and in order to take carbohydrates
out of your diet you have to look wider than cookies chips and cake you need to
also and candy you need to look at like right like bread you need to look at all
the pasta and like it's a wide amount of things starchy vegetables they all need
to get out all the grains that are that we eat need to get out of your diet
eating a whole grain bread doesn't change the fact that it's a grain and it
needs to be out of your diet because that's a high carb food so that's the
second thing that I'm gonna put out there is an idea that I think blocks our
weight loss is that we don't understand what carbohydrates are and so therefore
we accidentally keep eating them in our attempt to eat better
cereal I almost didn't say that cereal is a very high carb because they're made
from grains so all cereals milk is a high carbohydrate food because it has
lactose in it which is a carbohydrate so it's a sugar right so we need to take
all of our all of these things out of our our diet ok so then what happens
well we're left with what we're left with eating vegetables that are low low
starch low carb so we have a lot of the cruciferous vegetables and leafy greens
and we have a lot of salads that we can eat and then of course what the so if
again if I've taken out most of the carbohydrates which is a it's a fuel
source so let's look at that for five seconds the other thing that we don't
understand is that carbs our fuel source so if we take all of the fuel sources
out that our carbohydrate and we only leave in vegetables but vegetables are
not as high in carb as say bread or pasta but we need another fuel source
right in walks fats so the other problem that I see is that people do not
recognize how important facts are when we take out carbohydrates you can't just
take out carbohydrates and not replace it with something if the major source of
your food energy was coming from carbohydrates and if we stop and think
about it with all the things that I just listed there how many of those things
were you eating on a regular basis chances are your major fuel source was
carbohydrates I haven't even started to talk about how bad for your system
carbohydrates are in terms of inflammation in terms of just making
people feel really physically ill and I'm attempting to touch on that right
now if we just look at the fact that most of your energy was coming from
carbohydrates and the doctor is telling you to take sugar out of your diet
because making you overweight then if I take all of that out of my diet
because I'm taking out the carbs what am I left with
all right all my energy is gone I have to increase the fats I'm eating have no
choice so at that point when I started to increase the fats that I'm eating
guess what I do I actually help myself right I have energy okay so I need to
have I need to replace the energy I need to replace the energy that was coming
from carbs with fats so then I need to understand that fat that come from
quality sources are good for me this is the important part of the story fats
from quality sources if I'm replacing my carbohydrates with vegetable oil I'm
gonna do poorly if I'm replacing my carbohydrates with Crisco or if I
replace my carbohydrates is anything that's not a quality fat I'm gonna do
poorly peanut oil I'm gonna do poorly what I need to do is replace my
carbohydrates with high quality fats which would be for example the fat that
comes along with the protein that I'm eating so most protein will come with a
fat if I eat an avocado there's gonna be fat in there if I eat an egg there's
already fat in there if I eat a steak there's already fat there if I eat pork
there's already fat therefore it's almond there's already fat there so
chicken there's already fat there if I allow myself to eat the skin for example
so if I look at the first of all first and foremost look at the food sources
that I have in front of me all of these food sources are coming along with their
own source of fat if I need to add fat then I need to choose a high quality fat
and that would mean choosing olive oil choosing coconut oil choosing have a hot
oil and there might be other high quality oils that you can find I don't
know them all I'm not going to claim to know them all my point is that you need
to do a little research and make sure that these are high quality oils here's
the thing in order for this to be successful I need to allow myself to
recognize that there are things that I've been
told about food there are things that I've been told about carbs so sugar
versus fat that we now know are inaccurate so and then because I have
this information I need to understand that I have been set up to have goals in
my head that are contrary to my own health so one of the things that I've
been set up to think because of the culture that we live in and the way that
we've been treating food lately is that it's not possible to lose weight now
that's not true and one of the things that we do know though is that the
weight loss structure that has been put in front of us for the last 50 years is
that if you want to lose weight you need to eat less move more calories and
calories out now what we've learned about this is that yes you can eat less
move more and if you do it rigorously enough you will lose weight you will be
hungry and within six after six months you will likely regain the weight this
is what this diet regimen has repeatedly shown over and over and over again and
this is not something that you have to look far to prove we've all either done
it or and had friends who've done it lost a bunch of weight on a calorie
restrictive diet and then gained it all back we need to change this mindset the
truth is you can lower your carbohydrates but increase your fats
keeping your food intake so the calorie number around the same just to lower the
carbs increase the fat and you will lose weight and then the interesting thing
about that is that at the beginning when you do the shift you lower the carbs you
increase the fat for the first little bit of time that you're doing this
you're gonna eat exactly the same amount of calories you are because well first
of all you're adapting to being to using fat for fuel and you're not used to it
but the second reason is because at that point in time what your body is doing in
this adjustment is keeping stable and that's okay
and for most people you will lose water weight because you've decreased your
carbs so you're not actually losing any fat weight so even though theoretically
technically you're gonna lose weight theoretically you've only lost water so
when we keep going for it on this way of eating though what you will also notice
is that your body becomes more efficient so so actually what happens is that that
shift happens and then the the number of total calories for example that you
might need will decrease partially and I say partially because yes you will
ingest fewer calories your body will use the same amount of calories so one of
the things that's interesting about this diet is that even though you you
decrease the amount of calories you're ingesting because eventually when you
make this shift and then you're eating what's gonna happen is you're still
eating very low-carb because the carbs is what pushes you to have higher
insulin which pushes you to eat more so you're keeping those carbs really low so
yes you will eat this low-carb you're gonna eat moderate protein because you
need to have enough protein to fuel and sorry to rebuild your body but your fat
intake eventually will become less and less and the reason for this is it's
very simple when you become fat adapted then the fat that you carry on your body
can be used as fuel and so what you quickly realize at least most people
realize this when they're doing this program so a ketogenic program when you
do that is that when that shift happens you actually just ingest less fat
naturally because you're not as hungry because your body's pulling fat from
your system now if that happens then what you end up seeing and which does
happen for a lot of people is what you end up seeing is that your weight goes
down so for the majority of people yes on a ketogenic way of eating at some
point your caloric intake decreases technically because you're not ingesting
your caloric use stays the same because your body is using the fat that's stored
on you and we have a lot of fat stored on us even a regular weighted person has
enough fat stored on them to last them a good few hundred days so a person who's
overweight has even more weight that they could that's stored on them that
they could use for many many days so that's the other thing to keep in mind
is that what that that we believe we're gonna fail and so we end up engaging in
ways that set us up to fail if we engage this system lower the carbs increase the
facts we don't fail now the other goal that we've been set up to think is going
to be there no matter what is this idea that's impossible lose weight again I've
just shown you that is just by what I just said I just talked about the idea
that it's not impossible we actually can lose weight and the final sad thing that
I think happens is that this way so any any diet that you start is difficult the
idea that I'm gonna eat less and be hungry is extremely difficult and so
most people don't even start the diet because they're so worried about being
hungry and not feeling energetic and not being able to do what they need to do
they don't even start but again it goes along with this idea that the only way
to lose weight is to restrict your carbohydrate intake and and to restrict
your total intake and so therefore you're restricting everything and so
you're hungry when we allow ourselves to restrict cars but increase fats after we
get it through the adaptation phase we're no longer hungry but do people
give themselves the chance to get to that point often they don't
now here's another reason that we don't do that and it's sad but it's the
reality is that we're so worried about not being able to eat like other people
we're so worried about not being able to eat fun foods quote unquote fun foods
we're so worried about giving up what we are so used to eating we don't stop and
think about how we feel today versus how we could possibly feel so for example
if you're walking around with excess weight on you and you're not happy with
the way you look I don't know are the cookies worth giving up if you were
looking walking around today and you're not able to do the things that you want
to do are the cookies worth giving up so and it's not even about giving them up
and I say that because that's how we think but if you stop and think about it
I'm trading I'm trading cookies for steak I'm trading cookies or bacon I'm
trading chocolate cake for pork I'm trading I'm trading good foods for good
foods and I'm trading I'm trading lasagna made from pasta for lasagna made
from vegetables and and you know and and healthy cheeses and healthy meats what
I'm suggesting to you is that it's not about giving up it's about trading and I
think before we decide that we can't do it we should at least give ourselves the
chance to do it and I think the other thing that you'll notice when you give
yourself the chance to do it and and it's hard because I have to try in order
to see that this is possible is that if I decide to do something whenever I
decide to do it I'm gonna go in full force and then once I've decided that
I've gone in full force then everything I do from that moment on
is about seeing how do I feel about this right I have to allow myself the chance
to really focus on how is this making me feel rather than focusing on what I'm
giving up what I don't have anymore what I miss and I know I'm not telling you
that you're not gonna miss things because that's just silly of course
people miss things but when I compare what I'm missing to how I currently feel
then you decide right so if going low carb high fat or going keto which is
even lower because keto is 50 grams or less of carbs total per day if going
where as low fat low carb is 150 or less but if going low carb or keto is going
to be the difference between you feeling amazing or not then the question becomes
well how do I want to feel and when you dookied oh one of the things that I've
noticed and person after person client after client has repeated this is that
when you do keto and you really get those carbs down super low the hunger
goes away the cravings go away that you eat when you're hungry and then you love
what you're eating because it tastes great because there's natural flavor in
it so if you really want to feel better what you need to learn to do is
prioritize you both your emotional and your physical health you need to
prioritize and realize that you are worth putting in the effort to learn how
to manage your emotions about eating and to manage your actual eating behavior
you are worth that energy and an effort whenever we make a change in our life we
need to make sure that it's something that we can sustain right so the best
way to do that is set yourself up find a way to automate some of this stuff so
make it easy for yourself to keep this lifestyle while having things prepared
by buying your groceries in advance by having some of your meals planned out
that way when you do do the diet it's gonna feel great because it can be
effective you're gonna have food to eat you're going to learn how to train your
body to burn fat for fuel and then you're good and you're also gonna enjoy
what you're eating right and if you're able to do these things you just think
about the fact that you didn't become overweight or you didn't get metabolic
issues happening with you in the last three weeks this has been going on for
years are you allowing yourself to see that maybe what I need to do is give
myself the next five months to really commit to this diet and say okay how do
I feel right and after that if I give myself this period of time to say okay
I'm gonna commit to it how do I feel then I'll know right and if I don't feel
any different I don't feel any different but what happens if you feel amazing one
thing that we know is that low carb low fat loses weight but it lasts
for about six months and then you're so hungry and you're so weak that you end
up eating and regaining all the weight consistently it seems to be consistently
everybody who's doing this it's very obvious consistently low carb high fat
and especially keto numbers Kido - like less than 50 grams total and high
fat equals weight loss that's sustainable for years you have to ask
yourself am I willing to become fat adapted so that I can have the life that
I want to have so my suggestion is it's worth it all right and I can tell you
that my personal experience with it is that it's worth it and it's not just
about losing weight it's about feeling good it's about not having a hip issue
anymore which is what I had that started this whole process for me and helped me
to find keto is that I had a hip issue and I learned that carbohydrates cause
inflammation and so my thought was well that's what's causing my hip issue I'm
just gonna get rid of carbs and doing that has absolutely changed everything
because it got rid of my hip issue it got rid of my circulation issue the
possible arthritis that I thought was starting is completely gone a back issue
that I've had for years is completely gone knee issues that I've had for years
has completely gone so can I say that I had into some inflammation going on yes
I could say that do I feel information now no I don't so it's important for you
to recognize that your journey is gonna be dependent on what you're trying to
solve and that's fine solve it that's that's the point
prioritize you do the things that are gonna help you to feel better one of the
things I want to point out is that we're often talking about calories and
calories out and one of the points that dr. Fung makes is that when we eat sugar
so whether it's a cookie where there's a piece of cake whatever it is the insulin
spike that caused that results is that those carbs to be stored as fat
in our fat cells that's one system that's one pathway
when we exercise we use the glucose that's stored in our muscles if we're if
we're not fat adapted we don't even a pin to the fat cells that are being
stored so the idea of calories and calories out is two different systems
it's important for us to understand that if I'm trying to lose weight I need to
allow myself to understand what process is happening what are the things I can
actually do to help myself to lose weight so again these are things that I
want you to know because knowledge helps us to make better decisions right we
need to understand that if we if we eat sugar and our insulin goes up whatever
we happen to eat with that meal sugar protein fat all of it becomes a
potential store right our bodies are going to store what we're not going to
use and if we have high insulin our body stores it if we have low insulin so if
our carbs are really low then the fact that gets produced or carry sorry the
fat that gets ingested gets used all right cuz our carbohydrates were low
that's super important for those of us who are trying to lose weight right so
knowledge again when we're talking about knowledge I really want us to be clear
about what we're trying to accomplish versus what the world tells us is
possible whenever we allow ourselves to
to be told what's our reality we end up getting hurt so you need prioritize your
own health your own well-being above other people's ideas the standard
American diet which Canadians follow to the standard American diet tells us that
45 to 65% of our daily caloric intake can come from carbs actually should come
from carbs it says should and I always want us to
understand what that means if 45% of our caloric intake comes from
carbs that's equivalent to 169 grams of carbs
all the way up to 244 grams of carbs which would be equivalent to 35
well 34 to 49 teaspoons of sugar per day when would you ever sit down and eat 35
teaspoons of sugar right the average adult would never do that but yet in our
in our diet if we were to honestly allow ourselves to recognize that this is the
equivalence that are happening here when you eat rice when you eat pasta and
those carb numbers when you do the math that's what's happening because rice in
our system behaves the same way as a teaspoon of sugar so however many
teaspoons that is of right in a right that's what it's doing so again let's be
clear we would never sit down and eat 35 teaspoons of sugar we wouldn't do it so
when we think about just the low end of this if you allow yourself to have 169
out of it this is out of a $2,000 if you allow yourself to have a hundred and 69
grams of carbs per day you're already above low carb like just the lowest end
of their diet of their recommendations puts you above low carb and you're way
way above keto it's so important for us to keep ourselves in mind and be mindful
of what that means keeping yourself to less than 50 grams of carbs per day is
so important if you want to burn fat for fuel on a regular basis when we don't
have information we make mistakes when we don't know how many carbs it takes to
make a teaspoon of sugar we make mistakes because we look at these these
information packages and in the grocery store and we read and we say oh it's
only you know 25 grams of carbs oh it's only that but like we don't realize that
over the course of the day when you start adding that up and especially on
those labels they often don't give you a very realistic serving size right
there's certain the serving size on pack of cook a cookie if you buy a
cookie and it's telling you they often don't give you realistic serving sizes
right you know it could be like for one cookie
who eats one cookie or it could be for like you know like a hundred 50 grams of
something that's such a small amount that you're probably gonna eat a hundred
or even 200 grams so one of the things we have to be careful about is that even
in the recommendations even in the serving size if I don't accurately
assess okay that's the serving size how much am I actually gonna eat and then
make that calculation it's okay so how many carbs is it really again we are not
allowing ourselves to have the information that we need to make sure
that we're staying within the carbohydrate numbers is gonna help us to
feel better we need to use our information wisely we need to really
focus on keeping those carbs low getting those fats higher to help ourselves
become fat adopted and then once we're there once we're adapted as we eat what
we'll see is that the facts that we eat do I actually need to eat that much and
I say shaded eating low carb moderate protein and how much fat do I really
need to have there to feel like I'm satiated sometimes especially when we
are first starting the process we need a bit more but then as we're losing weight
we need a bit less and then what happens when we get close to our goal weight
will probably stabilize again add a bit of a higher number because we need to
slow down the fat fat loss and stop ventually the fat loss we don't want to
disappear so it's important for us to understand and know for sure how many
carbs were actually eating in a day this means you need to take the time to learn
how many carbs are in what and that way you can start to accurately assess how
much am i eating where's the where am i getting my energy from keeping yourself
to eating good vegetables and salads and keeping yourself to eating high-quality
proteins those high-quality fats and I guarantee you that when you start to do
this program and you really allow yourself to plan your
and an aim for better quality foods you will be happy with what you're eating
because it's gonna taste good and you're gonna look and feel great
right and the better that you feel inside the more you're able to move the
happier you're gonna be keep in mind again like we said we exercise because
it helps us to feel great it we exercise because it helps us to be able to do
what you want to do and we eat well to feed ourselves nutrient-dense foods to
maintain this body so we can do what you wanted to do alright but we need to be
clear on that the food we ate is what helps us to maintain our weight exercise
helps us to be strong I hope this video was helpful because I really hope that
it helps you to understand the misconceptions that we have about food
and if we understand them we can do better and when we do better we feel
better remember this is about understanding our mind and our body
working together so that we have amazing health and wellness on a thank you for
watching mind blowing health and wellness with Violet
because this is the channel that's gonna help you to feel better and live a
better life absolutely appreciate that you guys watch the video all the way to
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