How to eat (Way of intake)
Recently, I receive a lot of e-mails from Japanese readers asking “what should I do to lose weight?”
Although this blog is not a diet blog, since I’m writing the reason why you gain weight, naturally, I must know the way to lose weight and I felt that I should write about it. This time, I will only write “the theory to lose weight” based on my own opinion.
1. There are 2 ways to lose weightJust like the phrase “gain weight” has two meanings, “lose weight” also has two meanings.
°ŕrelated article°Ř→2 meanings of the phrase "gaining weight"
(1) In the case you rebound
The first way is by reducing the amount you eat, reducing the calories you take by low fat foods, and doing more exercise to grow calorie consumption. In this method, you must always experience hunger.
I consider that humans have a function to maintain one’s present condition, and I assumed the weight is based on that as the “Base weight.” When you reduce the amount you eat (calorie intake) and a hunger state continues, your body will try to minimize the change by
°¶increasing absorption rate in order to take maximum nutrition
°¶decreasing calorie consumption (and base metabolism) in order to suppress wasteful consumption
Even if you lose a little weight with your hard work, I believe it is only temporally and most people will rebound because their Base Weight hasn’t changed.
I will introduce a book explaining that, “too much intake of calories, carbohydrates and fat is not the fundamental cause of obesity”.
<References: “The Obesity Code”: Dr. Jason Fung, 2016>
The National Institutes of Health recruited almost 50,000 post-menopausal women for the most massive, expensive, ambitious and awesome dietary study ever done. Published in 2006, this randomized controlled trial was called the Women's Health Initiative Dietary Modification Trial. This trial is arguably the most important dietary study ever done.
Many people tell me, “I don't understand. I eat less. I exercise more. But I can't seem to lose any weight.” I understand perfectly-because this advice has been proven to fail. Do caloric-reduction diets work? No.
Since losing weight reduces total energy expenditure, many obese people assume that they have a slow metabolism, but the opposite has proved to be true. Lean subjects had a mean total energy expenditure of 2404 calories, while the obese had a mean total energy expenditure of 3244 calories, despite spending less time exercising. The obese body was not trying to gain weight. It was trying to lose it by burning off the excess energy. So then, why are the obese... obese?
In a word, since the over intake of calorie and carbohydrate is not the basic cause of obesity, it shows that even when you reduce calorie and carb intake, the problem of obesity will not be solved.
(2) Lower the “Base Weight” itself
Another way is to lower your “Base Weight” itself, which is the base to maintain present condition. It means to get “a body that will not gain weight even with eating” like people who are thin but eat more than you do.
I will quote the same reference related to this.
(References: “The Obesity Code”: Dr. Jason Fung, 2016)
(About rebounding of weight)
The fundamental biological principle at work here is homeostasis. There appears to be a “set point” for body weight and fatness, as first proposed in 1984 by Keesey and Corbett. Homeostatic mechanisms defend this body set weight against changes, both up and down. If weight drops below body set weight, compensatory mechanisms activate to raise it. If weight goes above body set weight, compensatory mechanisms activate to lower it.
The problem in obesity is that the set point is too high.
The “set point” of weight that Dr. Jason Fung mentions can be regarded as the same as my “Base Weight.”
(He seems to consider the reason of this “set point” is “insulin resistance,” and the way to lower the set point was quite different from my consideration.)
I am repeatedly telling you that “you have to lower the Base Weight (the set point of weight) to avoid a rebound.”
2. How to lower the Base WeightDr. Jason Fung, the author of “The Obesity Code”, considers it is necessary to remove insulin resistance and recommends fasting for that. In my opinion, I believe it could be resolved by “eating based on certain rules” rather than not eating.
If the fundamental cause of gaining weight was based on long-time hunger (intestinal starvation mechanism), the opposite status of keeping more indigestible food in your intestines should make you lose weight (lower your Base Weight). (“keeping undigested food in the intestines”= you don’t need to store body fat)
° Japanese traditional dishes )
Among various ways of dieting in the past, low-carb diet (you can eat as many meat and fat as you want), meat eating diet, Mediterranean diet, oil diet, eating lots of low G.I. food /vegetable with fiber are all ways that match my theory. Some might say “it’s just mixing up several diet”. However, the important point is somewhere else, so I believe it is better to mix up several diet.
Meanwhile, “lower Base Weight” in my definition does not mean improving metabolism but rather “lowering the absorption ability”.
In the following blog, I explained “why you gain weight in intestinal starvation”. I believe that the opposite status will create a body to lose weight without rebounding.
°ŕrelated article°Ř→What is it to “gain weight by starvation status”?
3. What is the main point to lose weight while eating?The main Point is not to keep your stomach “hungry”. For that, eating meat, fish, fat, fiber-rich vegetable, seaweed, nuts, dairy product in dispersed ways will do. (Reduce the time you feel hungry. If possible, eat just before you get hungry when your hunger is about 80 to 90%)
The point of losing weight is not getting the nutritional balance but rather keeping a lot of “undigested food” in small intestine.
There are 2 possible ways to do this.
(1) The way to actually improve your meal
°¶Reduce carbohydrate (rice, bread, potato etc.) by 1/2 to1/3.
°¶Take low G.I. carbohydrates such as brown rice, whole-grain bread, cold rice (starch will be difficult to digest once cooled down) and Ar dente past.
°¶Increase the amount of fat such as oil.
°¶Increase the amount of fiber-rich vegetable and seaweed.
°¶Eat more meat, fish, diary product and nuts.
(For fish, it’s better to take fatty fish like mackerel and sardine rather than white fish)
°¶If you feel hungry between meals, you can eat something.
°¶Of course, you can combine with aerobic exercise but make sure to eat first
The problem here is that it’s difficult to continue because it takes time to prepare and to eat and the cost is expensive.
<Regarding fat>“Fat” is the source of our energy, but is the cause of gaining weight at the same time. I think it’s a food that has dieting effects if we take it in a correct way.
Fat is regarded as the cause of “gaining weight” because it has “high nutrition density”. However, high nutrition density food takes more time to digest, so if you take it from time to time, you can lose weight. It is true that if someone who is usually starving takes fat, he may gain weight, but the difference is how we eat it and not the amount of calories.
°ŕrelated article°Ř→[3 perspectives regarding dietary fat]
(2) Slow down the digestive enzymes
For those who seem to digest food quickly and who experience hunger, the (1) method may not be the effective way. There may be people who gain weight by increasing calories.
In a similar case, by taking enzymes or medication that slows the digestive process, it is thought to have the same effect. I think it could be a proper way (cost-effective too) to treat obesity. (However I am not aware there is such a medicine or treatment yet. This is just a theory for now.) However supplement reducing absorption medication may be temporary and meaningless.
By lowering “digestive ability” so that undigested food would stay longer in intestines, I believe you can get the same effect as the (1) method. This is a quite natural way for the same reason as “there are those who stay thin even if they eat”.
4. Eaten calorie amount and consumed calories don’t have to be equalFor those who reduce calories to lose weight, intake calories may increase. So it might sound weird that you will lose weight by eating more.
However, reducing calorie intake is not the final point. In short terms, it is necessary to reduce carbs and calories in order to lose weight. But to lose weight in long terms, it is important to lower the Base Weight (the set point) by keeping indigestible food in the intestines and changing to a body that won’t store fat. (this is 2-step way)
Of course, the energy intake and output should be equal. It must be. However, what should be equal are “absorbed energy” and consumed energy and not the amount of calorie index of what you eat.
It is said that calorie index is calculated based on “combustion heat” but the chemical reaction inside the body must be much more complex. Those who gain weight with a small amount of food should be gaining more energy than the calorie index and those who won’t gain weight (including me) gain less amounts of calories than the calorie index.
In Japan, there are various ways of dieting by eating and many people have their own interpretation of “losing weight by eating”.
°¶Metabolism improved by eating. (Heat generation effect)
°¶Eating low calorie foods a lot resulted in reducing total calorie / carb.
°¶Some components of some foods dissolved body fat.
However, I bet none of these are true since “why we gain weight” is not recognized correctly and calorie /carbohydrates over intake is currently regarded as the main cause of obesity.
Losing weight is a 2-step process. This is because, as I’ve mentioned several times, gaining weight has 2 steps and it’s the same structure.