This is a topic I almost did not want to write about. Not because I am keeping the holy grail of weight loss a secret, but because I want to save you from fads, yo-yo dieting and the psychology of being able to “lose fat fast”. The truth is there is no secret. The hard work and time will have to be put in. You will have to omit those avocados, single slices of rye toast and eat more of the right food groups. If this is already sounding like a schlep then your thinking is wrong. Anything worth achieving takes time, dedication and will-power. With this in mind, there are ways to spur on stagnation in weight loss (assuming you have done the right work). So, let’s have a look!
Firstly, we need to understand why weight-loss slows down (once again, assuming you have followed the correct eating plan fully for an extended period of time). Factors of slowed weight loss include (but are not limited to):
- Stress
- Hormonal changes
- Incorrect diet sufficient for complete weight loss
Stress: Cortisol, the hormone release during times of mental and physiological stress, is what we call a ‘fat protector’. Normal stress levels increase cortisol production which is then reduced to healthy levels when the stress trigger has been removed. But in today’s fast-paced life, the triggers can be persistent and so we live of a continual high-cortisol state. Because cortisol is a catabolic hormone (breaking down), high levels will access muscle mass as a fuel sources. When lean muscle mass decreases so does the body’s ability to burn excess fat (in very simple terms, muscles burn fat for fuel).
Fat is also utilized during high stress but not as readily. This is because fat has little nutritional value (mostly calorific value). So, in times of stress, fats do not supply the right nutrients to build neurotransmitters, hormones and tissue repair. The system also needs to keep reserve fat stores for times of extreme famine, cold or other stress factors.
Hormonal changes. Hormones have their own unique effects on metabolism. These hormones range from metabolic hormones to stress hormones and even sex hormones. Hormones which are either too high or too low can have ‘fat storing and protection’ properties which makes losing those excess kilos very difficult. But before you jump to the conclusion that your slowed weight loss is hormonally driven, first apply a good long-term diet strategy, reduced stress levels and partake in mild exercise.
If you suspect there might be a problem with thyroid, testosterone (for men), irregular menstrual cycles (oestrogen and progesterone) or elevated cortisol then please consult your doctor or endocrinologist. Please note that hormonal imbalances will have other notable symptomatic effects other than slowed weight-loss, which might require medical attention.
Incorrect diet: Obese persons (7- 10kg+ overweight) have had poor eating habits for a considerable amount of time and the body has gotten used to a set eating pattern. Therefore, any new and/or lean eating plan will radically shape the body as it tries to establish a “new normal”. The effect of this ‘diet shock’ is that the body can rapidly lose excess fat quite quickly. This is a technique used by many doctors and dieticians to encourage the clients with their great progress early on. But the body is smarter. If the diet is not sufficient for long term weight loss, you won’t lose all the fat you intended to. In fact, you could even start gaining the weight again in the long term. Why? Because some diets, although calory restrictive, are not pro-anabolic, meaning they don’t promote lean muscle mass growth. And, as we know, lean muscle burns fat. While a diet plan might initiate good weight loss in the first few weeks, this same program may cause the body to ‘hold on’ to the last few kilos. The ideal weight loss program builds lean muscle mass while, at the same time, reduces fat and carbohydrate intake.
Now that we know why weight loss slows down, let’s have a look at how we can shake those last few kilos. There are 3 tips which can boost the metabolic process:
- Fasting
- Lean protein only for a period of time
- Exercise
Fasting means a restriction of food or food groups for a certain period of time. Fasts are primarily used for religious or weight loss reasons and have pronounced effects on the body. A proper fast (nil per mouth except water) has a fantastic hormone boosting effect. Other beneficial effects include immune boosting, accelerated wound healing, improved psychological effects (concentration and mood) proposed healing of diseases (cancers, psoriasis, auto-immune diseases etc.) and of course weight loss.
Fat loss from fasting is not so much a direct result of not eating, but rather a combination of hormonal and physiological processes taking place due to the lack of food. The body actually aims to protect fat in a time of famine or food shortage, so eating less on a daily basis is not going to produce fat loss. To target fat specifically, you need to do a complete fast (eat nothing), for a period of time, to trigger increased hormonal production. These hormonal changes help the body metabolise fats for fuel and protect muscle mass.
How do hormones target fats? Growth hormone is secreted up to 5-fold during a two-day, nil-per-mouth fast. This increase in GH helps in the maintenance of lean muscle mass as well as the targeting of excess fat for fuel. The very basic idea of why fat is burnt during a nil-per-mouth fast is because the body thinks you are in famine and activates starvation mode (with the signalling of hormones such as cortisol and GH). In starvation mode the body initially uses fat as fuel. Therefore, a high amount of fat loss is likely to be seen in the initial couple of days of full fasting BUT fat loss then drops radically as the body needs to protect these reserves while the famine continues. What this means is that, while fasting is a great way to shed the last stubborn kilos, the fast must be for a set period of time only. Then a strictly low carb low fat diet should be continued afterwards to prevent fats from coming back.
A great wellness strategy to employ is a weekly nil-per-mouth fast (one day only). Generally, Mondays or other busy days are good as distractions keep you from thinking of foods.
Lean proteins. If fasting sounds all too restrictive then a lean protein diet is great. By omitting as many fats and carbohydrates as possible the body is forced to use stored fat reserves as an energy source. Later on, if this carnivore diet continues, the body will convert proteins into an energy source.
The trick with this fast is to go pescetarian (fish only) for 1, 2 or more days (first consult your doctor is you have underlying medical conditions). No other animal or animal by-product is used and only ¼ of pineapple is used alongside the fish. The pineapple is high in digestive enzymes and bromelain, an ant-inflammatory nutrient. And here is the trick:
- 100g white fish only, steamed, baked or grilled. Consumed every 3 hours
- Lemon juice, salt and pepper for flavour
- ¼ pineapple with each fish portion
- 2l water daily
- Can include black coffee, black tea, green tea etc
- No: dairy, animal products, vegetables or fruits, sugar, additives, sauces etc.
Exercise: At KEY Nutrition we do not advocate exercise as a means of fat-loss. Exercise is, of course, of immense value to the body from a psychological and physiological point of view (boost mood, immune system and improves fitness). But exercise does not necessarily promote excess fat loss, especially if the diet before and after exercise is poor. An incorrect diet during increased exercise may, in fact, create even more adipose tissue in the muscle and can even decrease muscle mass overall, resulting in an increased body fat percentage. But fat-loss and fitness should not be confused. One is a loss of excess fatty tissue while fitness is the overall ability of endurance. There are many overweight people who can run marathons and gym hard but still can’t shift those excess kilos. Fat loss is predominantly a dietary affair.
However, those last few stubborn kilos can be shifted if you maintain a low fat and low carb diet and incorporate the RIGHT exercise strategy. The effect of boosting heartrate over 70% for an hour a day has hormonal and physiological effects. These parameters both work together to burn excess fat for fuel.
Quick weight-loss, 4-day program
It is possible to employ these 3 tips together, bearing in mind that the exercise regime will take at least 2 weeks to show results. Please note that this below regime will only be attainable with KEY Nutrition’s System 8 supplements. System 8 is the blood stabilizing formula which will help curb sugar cravings and easy hunger pains. System 8 is most effective after 2 weeks consumption before any diet regime is followed.
Day 1
System 8 supplements, as directed
Nil per mouth fast. Only drink water and if necessary black/green/red tea, black coffee or KEY Nutrition electrolytes (max 2).
1 hour exercise reaching 70% heart rate for 50-70% of the exercise. ***
Day 2
System 8 supplements, as directed
Steamed/grilled white fish (salt, pepper lemon juice allowed) every 3hours (up to 5 portions a day) with ¼ pineapple.
Black tea/black coffee and KEY Nutrition electrolytes (max 2). No other condiments, animal products, additives. Nothing else!
1 hour exercise reaching 70% heart rate for 50-70% of the exercise.
Day 3
System 8 supplements, as directed
Steamed/grilled white fish (salt, pepper lemon juice allowed) every 3hours (up to 5 portions a day) with ¼ pineapple. Can have black tea/black coffee and KEY Nutrition electrolytes (max 2). No other condiments, animal products, additives. Nothing else!
1 hour exercise reaching 70% heart rate for 50% of the exercise. For example: run 2min, walk 2 mins, run 2 mins
Day 4
Addition: 50g sweet potato with each fish portion- add salt.
System 8 supplements, as directed
Steamed/grilled white fish (salt, pepper lemon juice allowed) every 3hours (up to 5 portions a day) with ¼ pineapple.
Black tea/black coffee and KEY Nutrition electrolytes (max 2).
No other condiments, animal products, additives. Nothing else!
1 hour exercise reaching 70% heart rate for 50-70% of the exercise.
Day 5
System 8 supplements, as directed
KEY Nutrition meal plan according to your muscle mass. This is crucial step in maintaining the fat loss from the previous days by following a well-balanced, structured meal plan. Maintain KEY Nutrition’s meal plan as a life style going forward. For more information on this plan please contact us.
Continue for a total of 14 days on the exercise program and then as needed.
*** Depending on your fasting fitness, the fast may even be extended to 3 days. Odd number of days works best. Please note that it is crucial for the fish fast to be taken seriously and accurately after these extended fast days. Exercise can be reduced or omitted with an extended fast. Continue the full program on an extended fast.
Take home message
There really is no quick-fix to losing excess fat. Hard work is key here. However, there are approaches one can take to increase the body’s ability to increase fat metabolism for short periods of time. Always remember that what is done consistently shows.
Fasting, exercise and a lean-protein diet for a period of time will increase the body’s metabolic process through hormonal activation (growth hormone and thyroid, lowering of cortisol etc). These three parameters can be employed in a well-established program. Before undertaking of a fast, first consult your medical doctor or healthcare practitioner.
