Veggie Blog

Natural weight loss: eat right, keep moving

Eat right, keep moving.

You have probably read everything you need to know about how to avoid becoming overweight. The advice is simple to follow, but it is not easy for many people: around four in ten adults in the United States now have obesity, according to the CDC.

Of course, once we are overweight, we usually want to lose weight for a number of reasons, some to do with health, others with looks.

It is never too late to start. But the truth is that it is much easier to prevent putting on pounds than to try to lose them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take steps to stop it.

Health experts say that most people who lose weight tend to regain it. They go back to their old eating habits, even after they have learned to enjoy healthier eating, and they return to sedentary ways, even though they enjoy exercising.

But despite the forces that promote weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts argue that the case against excess weight is more than cosmetic. They say it takes a heavy toll on people’s physical health.

The way to losing weight naturally

The nuts and bolts of eating right and maintaining a healthy weight are not all that complicated. Most people already know pretty well what is best, so natural weight loss is mostly a matter of putting that knowledge into practice.

A sensible way to lose weight is to stick to a diet that is rich in complex carbohydrates such as whole grains, beans and vegetables, high in fiber, moderate in protein, and low in saturated fat and added sugar.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not pile on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a serving of beans, lentils or lean meat. Fat is the gravy you should not pour over it.

Health experts also point out that dietary fat is a very concentrated source of calories. In addition, when you eat excess calories from fat, your body stores them as body fat more efficiently than excess calories from other sources.

On the other hand, it helps to avoid the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the big delusions of the 1990s was that no fat meant non-fattening. The truth is that you often get just as many calories from the no-fat version, even if the calories are not coming from fat.

The label fat-free can become a trap if you start to think you can eat larger portions of foods that are advertised that way.

What is more, it is a good idea to answer hunger with healthy snacks. Some experts suggest spacing meals and snacks through the day, for example a nutritious snack between lunch and dinner, if that helps you avoid getting too hungry.

When you feel the urge to snack, a healthy choice such as a slice of whole-grain toast is a better alternative. Skipping meals and then snacking on whatever is at hand usually makes it harder to control your eating habits and your weight.

Remember, if you wish to lose weight naturally, you have to keep track of everything you eat and everything you do. Natural weight loss means that you do not have to use special gadgets or aids just to lose weight.

Losing weight naturally is a journey, not a fad. It takes a lot of determination and self-control to reach and keep a healthy weight.

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When people begin the Atkins program they are often tempted by the many low-carb products on the market: snack bars, baking mixes, pasta and bread substitutes. The old version of this post argued that you should use them sparingly and build your plan on fresh foods instead. That advice holds up, but a few of the supporting claims do not, so I have rewritten the post.

What does an unprocessed Atkins plate look like?

Atkins’ own plan is built on foods such as vegetables, meat, fish, eggs, natural cheeses and, in later phases, fruit and whole grains. The old post said that the center of the plan is fresh vegetables and fresh meat, with natural cheeses, some fruit and, in time, whole unprocessed grains, and no packaged meats, canned vegetables or instant foods. Atkins says that in its Pre-Maintenance phase you still take 12 to 15 grams of net carbs a day from foundation vegetables, and that you add foods such as legumes, fruit and whole grains one at a time. Atkins has renamed some of its plans, but the approach is still built around whole foods. Our guide to Atkins diet foods and how to plan lists them.

Are low-carb packaged foods a problem?

The old post said that these products are technically allowed, can help in a pinch with cravings, but are chemically processed, can trigger carbohydrate cravings in some people and may have hidden carb counts. The last point is the one that holds up best. According to the Ohio State Wexner Medical Center, “net carbs” is a term invented by food companies, and neither the FDA nor the American Diabetes Association endorses it. Read the total carbohydrate line, the fiber and the sugar alcohols. Some people find that sweet low-carb foods make them want more, which is worth noticing for yourself, although I did not find a study that proves it. For better snacks, see low-carb snack ideas.

Is bacon a problem?

The old post said that many Atkins dieters eat bacon daily, and that bacon contains sodium nitrite, which is known to cause cancer. The real concern is wider than one chemical. The World Health Organization classifies processed meat (meat that has been salted, cured, fermented or smoked, such as bacon, ham and sausage) as Group 1, carcinogenic to humans, because there is sufficient evidence that it causes colorectal cancer. The WHO says the risk increases with the amount eaten, and that it could not name a safe level. Red meat is classed as Group 2A, probably carcinogenic. The WHO also says meat can be part of a healthy diet and that many national guidelines recommend limiting processed and red meat. So a low-carb plan built on fish, eggs, poultry, vegetables, nuts and olive oil is a better choice than one built on daily bacon. See the WHO questions and answers on red and processed meat.

Are raw foods always more nutritious?

The old post said raw, whole foods contain more vitamins and nutrients than processed ones and that manufactured foods may contain chemical additives. As a rule, fresh foods have fewer additives and less added salt and sugar, and that is the real argument. But “processed” covers a wide range: frozen vegetables and plain canned fish are processed and can be good options. What matters is the label.

What if weight loss stalls?

The old post says to check whether low-carb processed foods are adding hidden carbs, to focus on the foods in the Atkins pyramid and to shop the outer edges of the store. This is sensible, and our post on overcoming plateaus on the Atkins diet has more ideas. If cravings are the problem, read carbohydrate cravings and the Atkins diet.

Can you still use packaged foods?

Yes, in moderation. The old post admits that busy people may use canned soup or canned vegetables from time to time. Check salt, sugar and added carbohydrates, and keep most of your meals simple.

Carbohydrate Cravings and the Atkins diet

Carbohydrate cravings are difficult to deal with, especially when you are trying to follow a low carbohydrate way of life. However, carbohydrate cravings are not just a matter of will power. As Dr. Atkins points out in his book, refined carbohydrates can cause a quick rise in blood sugar followed by a surge of insulin. There is a physical side to carbohydrate cravings, and it is one of the reasons that it is so easy to develop a high-carbohydrate, low protein way of eating.

There are many signs of physical carbohydrate cravings. You will feel a strong attraction to carbohydrate rich foods. Over time, you will develop a growing need for starches, snack foods and sweets. Additionally, you may experience cravings and weight gain after using some of the carbohydrate act-a-likes such as sugar substitutes and alcohol.

High carbohydrate foods are everywhere, which makes the cravings even harder to overcome. Eating high-sugar foods can feed your cravings and create more, and some people describe it as feeling like a habit. Carbohydrate-rich meals may also have a small effect on the brain chemical serotonin, which affects mood. Prozac and similar anti-depressants do not contain serotonin; they work by increasing the amount of serotonin available in the brain. Some researchers think this mood effect is one reason people reach for sweets when they feel low, but the evidence is limited.

Stress and anxiety can also lead to overeating carbohydrate-laden foods. When we are stressed, the adrenal gland creates extra cortisol. Cortisol is a stress hormone that can increase appetite, especially for sugary and fatty foods. Over time, high cortisol levels are also linked to more fat being stored around the waist.

Considering all of these factors, it may seem difficult to stay on a low-carbohydrate diet. However, many people find that a low-carbohydrate program like Atkins helps them break the cycle of carbohydrate cravings. The Atkins plan helps you take control of your cravings and cut back on refined carbohydrates and sugar.

While on the Atkins diet, you may experience some carbohydrate cravings from time to time, especially during the early phases of the diet. However, these will diminish as your body becomes more used to eating a protein-centered diet. In order to keep your cravings in check, eat small meals or snacks that contain protein every few hours. This will keep your blood sugars stable and avoid the crash you feel when you go hungry. Skipping meals will cause drops in blood sugar and leave you craving sweets.

Protein and fat, which are the core of the Atkins plan, keep you feeling full for longer. Make sure you are getting enough of the essential fats. Some people find that an Omega 3 fish oil supplement helps them, though there is little evidence that it reduces cravings.

Cravings for foods can sometimes be caused by dehydration. It is a good rule of thumb to drink a glass of water before reaching for any type of snack. Sometimes thirst can mask itself as hunger. When your body is properly hydrated, it will run more efficiently and you will see a decrease in cravings.
Recognize that there is a real addiction to carbohydrates that will need to be broken. Do not despair if you feel overwhelmed with cravings for carbs during the first few days on the plan. This is normal. Your body is used to running on a diet full of sugar and carbohydrates. It will take some time to adjust to this new way of eating. Normally, these feelings do not last more than the two-week induction period. Stay committed to this new way of eating and you will see the benefits quickly.

Many detox programs begin by promising a long list of tests and a plan built just for you. It sounds scientific, but the reality is simpler. Your liver, kidneys, intestines, lungs and skin already remove waste around the clock. What you can do is support them with good habits and avoid anything that could harm you. Here is what a sensible “natural detox” looks like, and what to leave out.

Should you start with a checkup?

Yes, but with your own doctor rather than a detox clinic. If you feel tired, bloated or run down, there are many possible reasons, including too little sleep, low iron, thyroid problems or stress, and a doctor can check them. Ordinary blood tests can show real problems such as a vitamin deficiency or an anemia. Be careful about commercial “toxin” or “mineral” panels sold with a detox package, because they are not a proven way to guide a detox. Also check with your doctor before you change your diet if you take medicine, have diabetes, or have heart or kidney disease.

What should you eat?

The part of detox that works is the food. Build your meals around vegetables, fruit, beans, lentils, whole grains and nuts, drink enough water, and cut back on alcohol, sugary drinks and heavily processed snacks. Fiber helps keep your digestion regular, and psyllium husk is one fiber supplement that some people use. Most healthy people do not need to eat only juice or a few foods for days. A few lighter days with simple vegetable meals will do you no harm, but they do not remove toxins either.

What about exercise, sweating and baths?

Regular exercise is one of the best things you can do. Adults need at least 150 minutes of moderate activity a week, and it improves your mood, sleep and circulation. You will sweat, but sweating is not how the body gets rid of most waste. The kidneys and the liver do that. The National Center for Complementary and Integrative Health lists saunas among common detox methods, and notes that studies of detox programs have been few and of low quality. If you enjoy a sauna, keep sessions short, drink water, and ask your doctor first if you have heart or blood pressure problems. Dry brushing is another popular step. It can feel invigorating, but there is no proof that it draws toxins out of the skin.

Are colon cleanses and enemas a good idea?

We suggest that you skip them. The same agency says there is limited evidence for colon irrigation and that cleansing procedures can have side effects, some serious, especially in people with bowel disease, kidney disease, heart disease or past colon surgery. Strong laxatives can cause diarrhea, which can lead to dehydration. Read the NCCIH fact sheet on detoxes and cleanses before you buy any cleansing product.

How do rest and relaxation help?

Sleep, massage and quiet time will not clear toxins, but they do help you cope with stress, and stress can affect how you eat and sleep. Adults need about 7 to 9 hours of sleep a night, according to the National Institute on Aging. Gentle yoga and breathing exercises can help you wind down. Choose a pace and a practice that fit your life, and think of them as habits to keep rather than a one-off cleanse.

The bottom line

A natural detox that makes sense is really just a healthy lifestyle: a plant-rich diet, plenty of water, less alcohol, regular exercise, enough sleep and a way to relax. Anything that asks you to stop eating, spend a lot of money on powders or capsules, or undergo a procedure to “flush” your body deserves a close look first. For more, see our posts on body detox the easy way, how to judge body detox products before you buy, what the evidence says about cleansing the body and a 5-day body detox plan.

The Atkins diet is one of the best-known low-carbohydrate plans, and the old version of this post listed its benefits and its few downsides. It also said that low-carb eating has been “scientifically proven” to improve insulin sensitivity, blood pressure and blood insulin, and that dieters lose less muscle than on low-fat plans. I could not support those claims, so this rewrite goes back to the studies.

What are the possible benefits?

A 2013 meta-analysis in the British Journal of Nutrition looked at 13 trials with 1,415 people who followed a very-low-carbohydrate diet or a low-fat diet for at least a year. The low-carb group lost about 0.9 kg (2 pounds) more on average, had lower triglycerides, a slightly lower diastolic blood pressure and higher HDL (“good”) cholesterol, but also higher LDL (“bad”) cholesterol. The authors described the differences as statistically significant but small in practical terms. A larger 12-month trial of 609 adults found no significant difference between a healthy low-carb and a healthy low-fat diet (6.0 kg lost compared with 5.3 kg), which fits the common advice that the best plan is usually the one you can keep following. See the meta-analysis abstract for the details.

Is it really “eat what you like”?

The old post argued that steak, butter and cream are a regular part of the plan, and that former dieters would enjoy the “forbidden” foods. That freedom is part of the appeal, but it is also the part doctors worry about. Harvard Health notes that these diets often look like plates piled with bacon, meat, eggs and cheese, and that the American Heart Association recommends about 13 grams of saturated fat a day (6 percent of a 2,000-calorie diet). A 20-week trial that fed people high-saturated-fat low-carb diets did not show worse heart-risk markers, but it was short, and how such diets affect heart attacks or strokes in the long run is unknown. Vegetables, nuts, fish and olive oil make a safer base than processed meat.

What are the downsides?

The first two weeks are the hardest. Cleveland Clinic says that “keto flu” symptoms (headache, fatigue, irritability, nausea, constipation or diarrhea) can appear two to seven days after you reach ketosis and last between two days and a month, usually somewhere in between. The old post said these effects are “transient” but that some people quit because of them, which is fair. Harvard Health adds that a strict ketogenic diet can raise LDL cholesterol, and that using it for a long time is linked to a higher risk of kidney stones, osteoporosis and gout. Low-fiber eating can also cause constipation, so keep non-starchy vegetables on the plate.

What about carb counting and your personal carb level?

The old post said some people can maintain weight on 90 grams of carbohydrate a day and others on 120. Atkins now says that most people’s personal carb tolerance is 40 to 120 grams of net carbs a day, and that you find yours in the later phases. Atkins has also renamed its plans, so the names of the phases may differ from the old ones. Our post on Atkins Diet basics explains the structure, and Atkins induction rules walks through the first two weeks.

Who should talk to a doctor first?

If you are pregnant or breastfeeding, have kidney disease or a history of disordered eating, or take medicine for diabetes, speak with your doctor before you start. The American Diabetes Association’s standards say that low-carb plans are not recommended for pregnant or lactating women, people with or at risk of disordered eating, or people with kidney disease, and that they should be used with caution with some diabetes medicines called SGLT2 inhibitors. Our guide to common mistakes Atkins dieters make helps you avoid the usual traps. Finally, the old post said “it works” for thousands of dieters, which is true for short-term weight loss, but the research shows that the long-term difference is small.