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You Can Not Out Run a Bad Diet

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Many of us have at some point in our lives made valiant attempts to out run a “bad diet”, and there are many who actually do remain ahead for a brief period of time. Some of them are likely to even lose a little weight at first which will only serve to make them feel justified in doubling down on their efforts when that beastly body fat once again begins to overcome thier lean muscle mass, when the muffin top is threatening to spill over the top of thier pants again. Most people find this to be a futile effort at best, they will discover they are putting on a little pudge despite endless miles on the treadmill or their weekly Zumba classes. If you follow diet related social media forums on any number of weight loss websites and or apps, you will see the topic of weight gain despite vigorous exercise come up at any given time on any given day. Unless you are a serious endurance athlete, you had better mind what, and how much, you shovel down your pie hole between exercise sessions.

If you have ever had a weight control issue, never assume or justify that you can eat what you want because you exercise on a regular basis. Thinking you can outrun your fork has about the same odds as thinking you can walk out of a casino a richer individual. The odds are against you every time despite the occasional winner. It is a gamble where some lucky people do win the Powerball Loterry, while most of us are just throwing our hard earned money away when we play.

What constitutes a bad diet?

Or, what constitutes a good diet? A good diet is one that is variable enough to ensure you are consuming all the nutrients, vitamins and minerals your body requires for optimal health. A good diet is one which will provide you all of these essentials while keeping within your caloric needs based on your individual Basal Metabolic Rate (BMR). Anything short of this is not a good diet. While there are examples that can be found which will bring on healthy weight loss in the short term, I am talking about in the long term as a lifestyle. Healthy dietary practices should be for life, and never have an end point as if you are trying to win a competition. Think back to the story of the “Tortoise and the Hare” and why the tortoise was the winner in the end.

A good diet is going to provide:

Let’s see here, I believe it is pretty obvious to most what bad dietary practices are. If a diet does not provide all the elements required for good health and is loaded with sugar and preservatives, then it is crap. Period. We can not out run bad dietary habits for a few reasons:

Only because I have seen it in the news lately I am going to address Keto, yet I am not going to promote it as good nor am I going to put it down as bad. Keto involves consuming a high fat high protein diet with only 10% or less of your calories coming from carbs. The concept is to deplete your body of glucose and then go into a state of ketosis where you burn ketones for energy instead of glucose. Ketones are produced by the liver from fat directly which means you are burning fat for energy all of the time instead of glucose. Thousands of people have lost weight and have retained their health through the Keto diet. Keto in the short term is very effective, and there are about as many reports of bad studies as there are good when it is practiced in the long term. Therefore it is easy for people to be mislead in favor or against it. I will list a few pragmatic points in regards to Keto, both pro and con:

  1. If you are diabetic you might consult with your doctor before beginning Keto. A problem is that with almost all of the calories coming from fat and protein, some people will over eat protein to the point where the excess can be converted to blood sugar. This is going to be more of a problem if you consume more calories than you burn through exercise. This is one of the issues which arise from too restrictive a diet.
  2. On Keto, you are supposed to eat more fat than protein which can become a problem when people still have unrealistic expectations in regards to consuming fats. Refer back to the last paragraph for emphasis.
  3. Keto has been used primarily to treat pediatric epilepsy. About half of the chidren who have been placed on Keto saw a drop in the instances of their seizures.
  4. Many people lose weight on Keto and report not only weight loss, but also healthier numbers on their blood labs than when they were obese. While this is great, lowered blood lab numbers can also come just from losing weight, period. Correlation does not always mean causation.
  5. Because you are no longer consuming carbs, your cravings for sugary foods will go away. To be honest, you can simply just quit eating added sugars while still consuming complex carbohydrates for the same effect.
  6. Your intake of fiber is greatly reduced on Keto which means you can, and maybe should, expect constipation to become an issue.
  7. Keto is great for reducing the amount of visceral fat in your abdomen which reduces your risk for heart disease and type 2 diabetes.
  8. Many people report feeling more energized while on Keto. Of course, the same can be said for a healthy diet which provides a variety of foods which deliver all of your essential nutrients, vitamins and minerals.
  9. Keto burns fat by putting you in a state of ketosis. This can also be accomplished by a high protein, low carbohydrate diet coupled with intermittent fasting on the 16:8 protocol where you fast for 16 hours and then consume all of your daily caloric needs during your 8 hour feeding window. The latter might take a little longer to reach your weight loss objective, but slow weight loss is always healthier than rapid.
  10. Keto will cause a drop in your triglyceride levels which are usually elevated by a sedentary lifestyle and high consumption of simple carbs. Lowering your triglycerides in turn lower your risk of heart disease.
  11. Some women report painful periods or menstrual cramps once beginning Keto.
  12. I have seen several reports lately about what is being referred to as Keto Crotch where women are allegedly having problems with feminime odor when Keto changes their PH balance. I have also just read a long detailed report by Lauren Streicher, MD Clinical Professor of Obstetrics and Gynecology at Northwestern University, where she debunks this myth and said this has never truly been studied.
  13. There have been a few different news reports also of late where Keto is being blamed for Atrial Fibrillation or A-Fib. I honestly need to read up more on this, but my question would be; since the people in the study have been obese in the first place, what are the odds they would have developed A-Fib regardless of Keto or not? Correlation is not always causation. Be careful in believing what you read which leads to another consideration in regards to Keto. I concede I may be off track here, but it seems in my experience as of late, most of the bad publicity I have seen in regards to Keto have been popping up since Weight Watchers lost 33 percent of their value on the stock exchange. Again, correlation does not always mean causation even when the timing appears perfectly aligned. Just remember, a good portion of what you read comes from those with an agenda.

Friends, eat a healthy diet where all your body’s needs are taken care of and with doctors approval, begin some kind of physical fitness regimen even if it is walking. Check our Calorie Calculator for your daily caloric needs and then begin tracking what you eat in order to ensure you do not exceed your needs. Make this a part of your lifestyle where it is just something you do after each meal. It need not be complicated nor time consuming. If you exercise, do not over estimate your caloric burn. This is a huge problem for many. The number of calories burned on treadmill read outs and some fitness trackers are not always accurate. If you are eating healthy and exercising while still gaining weight, it is because you are still eating more than you are burning. It is truly that simple, you are not a special snowflake where this concept does not apply unless there is an underlying medical reason. But in reality, even conditions such as hypothyroidism which will make it easier for an individual to gain weight, can be mitigated by a common sense approach to their diet by reducing calories

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