10 TIPS TO TIP BACK THE SCALE WITH HFLC
1. Too much protein could be the problem.
Look, whether you are trying actual “KETO” or “HFLC” (which I recommend for most over actual keto, but will explain that difference in next week’s blog), too much protein is the first thing I would guess is holding you back. Due to “bro science” and clever marketing, a vast majority of people are convinced that if the food is “high in protein” it is not only good for them, but will help “aid in weight loss” because of its ability to make you feel full. Two problems here though, while protein is filling and essential in a healthy diet, too much of it can turn to sugar in our bodies. Our bodies are smart and use what protein it needs but, the “leftover” protein is turned to sugar making your blood glucose spike and the insulin roller coaster ride take off. The recommended amount is 0.5 to 1.5 grams per kilogram, so a person like myself that weighs almost 70kg (154lbs) shouldn’t eat anymore than about 105g per day.
2. There’s such a thing as too much fat.
AVOCADOS! How many of us have felt guilty when ordering guac for most of our lives because they have so much fat in them?! (Raising my hand right now…) While teaching others not to be scared of fat anymore and more importantly, teaching them WHICH kinds of fats they should be eating, there is such a thing as too much fat...even the healthy kind. If you watched my video explaining which exogenous ketones aren’t the end all be all, this would be the perfect time to watch it (https://www.youtube.com/watch?v=42cBZ2fOkNI). The concept is the same of all fats, whether they be the artificial exogenous ketones that have people convinced drinking fat will help them lose fat or eating 2-3 avocados with a ton of bacon and heavy cream everyday, FAT is fuel...that’s it. Our fuel tanks need fuel for ENERGY, but can easily be overfilled. Just because you have permission to start eating the healthy fats that we’ve been deprived of since the low-fat movement began, it does NOT mean you can consume as much as you want every day if you want to tip the scale in the right direction.
3. Try IF if you haven’t already.
Intermittent fasting (IF) is MAGIC in my opinion. IF it is the single most helpful change I can give someone to help break a weight loss plateau. It is actually not magic but the way, I believe, God naturally designed us. For a majority of human existence, we have not had easy access to grocery stores in order to eat 3-5 meals a day. There were times of feasting and of fasting. I believe our bodies do best when we get back to those roots and keep the body guessing. I plan to write an entire blog series on IF, but just know this...IF is safe for almost everyone (some exceptions are pregnant women or people with history of eating disorders such as anorexia) and should be discussed with your healthcare professional as a possible tool in your health and fitness journey.
4. Carb sneak
Y’all...this is where a lot of people fail! You don’t know what you don’t know, but carbs sneak into your mouth in unexpected ways all the time! I am a huge fan of recording everything you consume via an app like MyFitnessPal or FatSecret for the first few months when trying to learn how to really make HFLC work for you. This makes you more conscience of how much you are eating daily and where the macronutrients are coming from. Hidden carbs come from things like fruits, condiments, sauces and NUTS (this is where I can easily overdo it). So start keeping track of your food and beverages, so you can have a better idea how many fat to protein to carb ratios you are taking in each day!
5. Alcohol...don’t give me the “but wine is healthy for you” argument.
I know, I know, many of you are thinking “there is no way in HELL I can give up my daily wine” or, “I’m getting antioxidants from this wine, so I’m good!” Well here’s the deal, alcohol can cause ESTROGEN DOMINANCE and can happen in both men and women. I understand many of you that love your alcohol and drink on a regular basis may not be ready to give it up quite yet, and those of you who are considered to be “casual” drinkers, may not be ready either but I challenge you to give up the alcohol for 30 days. I promise it’s not gonna kill you (unless you’re physically dependant like many alcoholics, which means you can die from alcohol withdrawal and should seek the help of your healthcare provider for this process). Aside from the whole estrogen dominance thing, let’s face it… alcohol has empty carbs that don’t serve you and your attempt to get healthier with a HFLC lifestyle. Drop all ethyl alcohol (ETOH) for 30 days and let me know what happens! ;-)
6. Sweetener Truth
Remove artificial sweeteners like aspartame and sucralose (this is coming from a former Splenda addict). Natural sweeteners that don’t seem to alter your insulin response are stevia (not all stevia products are created equal, do your research), luo han guo (monk fruit) and erythritol. I plan to write an entire blog post about artificial sweeteners, but just know even the ones I list as “safe” for you to consume on a HFLC nutrition plan, should still have your relationship with sweets in mind. If you need everything super sweet, then it’s time to cut back and reevaluate your emotional attachment to sweets.
7. Muscle Pump
Those of you who listen to The FITz & Healthy Podcast know I’ve done a few episodes about how you CANNOT out exercise a bad diet and exercise is not the first step anyone should take if they want to lose weight. That being said, exercise, specifically WEIGHT TRAINING can be just what the doctor ordered to help tip back the scale on your HFLC journey. Muscle pumping moves like weight lifting or even body weight resistance training (like in my new FITz FLOW) can help train your muscles which will increase your muscle mass. The more muscle you have, the more sensitive your body becomes to insulin...which is a really good thing and can aid in your weight loss journey. So whether it’s with doing some DANCE FITzNESS or FITz FLOW with me, going to the gym with free weights or at home using one of the many Beachbody On Demand programs, resistance training should be added into your weekly routine!
8. Sleep is Magic
Sleep...it’s one of the few things every human being on this planet requires to survive and yet it’s something so many don’t get enough of or get poor quality. Getting adequate, good quality sleep can be the sole factor for many struggling in the battle of the bulge! One of my sleep experts is Shawn Stevenson of The Model Health Show podcast who wrote the NY Times Bestseller “Sleep Smarter”, a book you should all read! If you don’t have time to read, then at least read these few points to help you in the sleep department:
Go to bed and wake up at the same time everyday.
Stop drinking caffeine after 12-1 p.m.
Don’t drink alcohol within the last few hours before bed.
Sleep in a dark, cool room (b/w 62-68 degrees F)
Stop screen time 1hr before bed (or wear blue blocking glasses)
Get daily exposure to natural light.
Wear ear plugs and a eye mask.
9. Chill out, Sister! (Stress reduction can’t be skipped.)
Meditation doesn’t have to be the “hippy dippy thing” that scares many people away from even trying it. We are in 2019 and there are so many different ways to meditate and they all work differently for everyone. There are great apps like Headspace, classes that most people can find locally, free YouTube guides, Spotify meditation playlists… do you get my point? Just pick one type and commit to doing it for 30 days. I’m telling you that your stress hormones (you know...your adrenal glands and that hormone you’ve heard about called cortisol) could be the one thing that needs to change in order to tip the scale back for you. WHAT WILL IT HURT TO TRY?!
10. Give yourself GRACE
Lastly, this is something we are ALL guilty of and truly need to be more mindful of when it comes to giving ourselves grace. There is no such thing as perfection so stop trying to achieve it!