Red foods, green foods, orange foods…and why Banting/LCHF alone doesn’t work for everyone.

bantingdiet, wiightloss

Many people write to us desperate to know why they’re not losing weight on their LCHF, Banting style diet. They want to know why others are losing weight and why they’re not. They want to be a success story too! People always tell us that they’re only eating from the

GREEN

list (i.e.: the Banting allowable foods list) and never from the

RED

list (unallowed foods) or

ORANGE

list (sometimes/maybe/caution foods) and that they’re only eating

REAL

foods.  Maybe they initially lost 5 kg (12 lbs) by simply eating from the GREEN list and are now frustrated that they’ve hit a stall and have stopped losing weight, while other poor souls have never been able to lose an ounce following the Banting recommendations of “eat off the GREEN list,” “eat until you’re satisfied,” and “don’t snack”.

This article will address what’s actually going on when you can’t lose weight and provide you with some

REAL ANSWERS

and

SOLUTIONS

.


First let’s re-visit the premise of the Banting LCHF way of eating:

Tim Noakes’ Banting eating plan was first prescribed in 1861 by a Harley Street surgeon Mr. William Harvey with great success to a corpulent London undertaker, Mr. William Banting.  In time the term to ‘bant’ was introduced into the English language. It referred to the use of a low carbohydrate diet for weight loss.  Indeed ‘Banting’ was the standard treatment for weight loss in all the major European and North American medical schools for nearly 100 years until it suddenly went out of fashion after 1959 when it was written out of all the major medical and nutritional textbooks, to be replaced with its polar opposite, the currently popular low fat, high carbohydrate, ‘heart healthy’ diet.




Dr. Robert Atkins re-discovered “Banting” in 1974 and the popular Atkins Diet was born.


Here is an extract on the 10 golden rules of Banting.


1

. Remember: this is not a high protein diet. It’s a high fat, medium protein, low carb way of eating.


2

. Choose real foods that look like what they are, and cook them from scratch. You don’t have to weigh your food as long as you eat real food.


3

. Fat is not the enemy. Enjoy it!


4

. Eat only when you are hungry; eat until you are satisfied – then stop.


5

. Don’t eat when you’re not hungry. It’s okay to occasionally skip a meal if you don’t feel like eating. Lunch can be just a snack, e.g.: some nuts, cheese, or biltong.


6

. Stop snacking. You won’t need to – it’s just a habit.


7

. No sugar –  it’s probably best to go cold turkey. But if you need to make it a transition, substitute with Stevia, Xylitol or Erythritol – NOT artificial sweeteners.


8

. No grains or legumes of any kind.


9

. No (or very, very little) fruit. Think of it as a sweet rather than a health snack.


10

. Embrace eggs. They’re healthy, satisfying and very good for you.

The idea is that once you get the addictive sugar/carbs out of your diet, your brain will automatically regulate the number of calories that you need so that your body weight eventually becomes the weight it is meant to be.

While this approach is sound and excellent advice and works great for some lucky people (usually those who are not insulin resistant, the very young, tall men or those people who are extremely active) others find that while they feel great, improve their energy levels and improve their blood test results eating this way, they lose very little weight…or sadly none at all.  So, what can we add to these 10 points to help people drop the pounds and kilos?

Banting or low carbing alone may not work for everyone. In fact, carbs and calories DO count for most people.

If you haven’t been able to lose weight by following the 10 principles above, or you’ve suddenly stopped losing weight, please don’t beat yourself up. There is

nothing

wrong with you – this is entirely normal and you are among the majority of people! It breaks my heart to read the emails we receive each day from people frustrated, disillusioned and sometimes ashamed that they are following the rules and still not losing weight. We’ve heard horror stories about people actually being told off by those following a strict low carb lifestyle and by Banting ‘educators’ when they’ve admitted to weighing their foods or logging their foods!


The reason that you are not losing weight is that there is more – MUCH MORE to successful weight loss than what you are currently being told to do.

When it comes to weight loss, people who sell diets and cookbooks and “how to guides” who promote Banting want you to believe it’s far easier than it really is.  To be fair, they mostly have a genuine desire to help and make life easier for you however

“easier”

doesn’t always translate to

“effective”

.  I’ll go as far as to say (because I’ve experienced it) that much of the Banting and LCHF “eat until you’re satisfied” and “you don’t have to count anything” advice works best for younger people, taller people who can naturally eat more to support their body frame/size, or those who are relatively healthy and who do not have a large amount of weight to lose and do not suffer from health conditions such as obesity, diabetes, insulin resistance, metabolic syndrome, an eating disorder such as emotional binge eating, or those who do not have some level of physical disability. In the dieting, weight loss world in general there appears to be a bias against people over 40, short people, the obese, people with injuries such as bad backs and arthritis which prevent them from exercising and all those others with medical conditions who struggle – I mean

REALLY


struggle

, to lose weight.  For example there’s very little helpful weight loss advice for women who are approaching menopause. I know this because as a 5 feet 2″ small framed woman I looked for such advice…and found almost nothing to help me.

This led me on a mission to find what worked for me…and for others who were unable to lose weight.

Many people who can’t lose weight with the conventional Banting LCHF advice, have either always struggled with their weight their entire life

OR

are approaching midlife. As we get older our tolerance for dietary carbs naturally decreases and we become more

insulin resistant

and

it becomes harder and harder to lose weight.

As people put on more and more weight it becomes even harder and harder to lose weight, too. The more weight you put on the more insulin resistant you become – which means the standard Banting advice will not work very well for you, if at all.

By the way, being

insulin resistant

its another way of saying

your body is sensitive to carbohydrates (carbs).

So what can you do?

If you hit a stall on your LCHF diet, the first thing to check is that you are

keeping your carbs and calories low enough

.  By low enough, I mean low enough for

YOU

to start losing weight. To do this you first need to find out exactly how many calories (for your age, height, current weight, goal weight, activity level, health status) you need to

maintain

your current weight and how many you need to begin

losing weight

. Order our

Personal Calorie and Macro Report

and findout how many calories and grams of fat, protein and net carbs you need to eat.  We’ll also provide you with personalized tips on how to maximize your weight loss.


THEN

you need to find a way to start counting these carbs and calories…

and to do it consistently

.  To do that, an online daily food log such as FitDay is highly recommended. It gets easier the more you do it and your food choices start to fall into patterns and you can repeat successful days.

Everyone is different when it comes to how much carbohydrate and how many calories they can tolerate. Some people can’t lose weight unless they eat less than 20 net g carbs per day. That was the case for me. For some people that number may be as low as 10g – 15g net carbs per day. To be successful at weight loss you have to work with your body’s unique biochemistry- not the biochemistry you wish you had. Please don’t be perturbed by the fact that some people can eat enormous amounts of food and never gain weight or can lose weight by not counting anything. That’s them – you are

YOU

.

Did you know that most thin people have to work at being thin? That’s right, it doesn’t come easy to them either. Read this

great article

that tells you what people who are are good at not gaining weight  do.

Even though some people say that calories don’t matter and that you can eat

more

calories on a LCHF diet than on a traditional low fat low calorie type diet, there is such a thing as

eating too many calories

. While a LCHF offers you a small metabolic advantage, the laws of thermodynamics still do apply. Our experience has taught us that most people have an ideal range of calories and carbs for weight loss. This is especially true if you don’t have a lot of weight to lose, are a short, small boned person, older, approaching midlife

and

as you begin to approach your weight loss goal. Most of us need to watch the calories aswell as the carbs.

Here’s a step by step approach we recommend for those who haven’t been able to lose weight by just eating LCHF:

First, please be reassured that you’re normal and most people need to count calories and carbs to lose weight. I would recommend you keep eating REAL foods. We believe in eating LCHF, Banting style

AND

counting carbs and calories. We’ve found that

most

people need to do both. I too am a small sized woman over 45 and keeping my calories and carbs low and counting both carbs and calories was the

only

way I could lose weight.

Please don’t feel bad when you listen to the die-hard Banting fans who tell you “just eat real food” and “don’t weigh or measure anything”.

Remember:

Their advice works best for younger people with

no

insulin resistance, those with no debilitating health conditions, and those who are tall and can naturally eat more calories for their body frame.


Let’s look at a real life case study:

Andrea is 1.6 m tall (abut 5 ft 2″), 45 years of age and 82kg (180 lbs) She’d like to weigh 63.5kg  (140 lbs). She contacted us to say that she’s deeply frustrated and ashamed that she hasn’t been able to lose anything eating the Banting way. She eats only off the GREEN List and doesn’t snack between meals. She uses alot of Xylitol which is very high in carbs an calories. She alternates between being sedentary and getting light exercise (mostly walking) a few times a week.

We worked out that to

maintain

her current weight at her present sedentary – light activity level that Andrea needs to eat about 1825 calories a day. To

lose

weight with her present activity level Andrea will need to eat about 1325 calories a day. As her weight moves towards her goal she should revisit those calorie amounts and lower them a little.

If you’d like us to calculate your ideal calories and carbs for weight loss see our service

here

.

We also advised her to test her post-meal blood sugars to determine if she had any degree of insulin resistance and in the meantime to begin by consuming around 20-25g net carbs and to see how she loses weight for the next two weeks. We also recommended she switch to Erythritol as her sweetener of choice.


A note about blood sugar testing:

Most doctors only test fasting blood glucose levels which don’t tell the whole story.  If you have abnormal post-meal blood sugar readings, that’s a sign that you are insulin resistant (which is another way of saying you are more sensitive to carbs than some people). The more insulin resistant you are, the lower your daily carbs and calories should be to achieve both health and weight loss.

We also advised Andrea to begin using an online food log such as FitDay to log her daily foods and to measure, weigh and then record her daily foods. As you can see from the calculations we provided to Andrea, there is a fine line between maintaining her weight and losing weight – or even gaining weight! It’s a difference of only a few hundred calories. That’s why it’s so easy to over-eat when you don’t weigh, measure and count.

After a week , Andrea contacted us and told us that, while she’d started losing weight by following our advice, she hated  having to count calories every day and to log her foods. So, we recommended one of our easy to follow meal plans for Andrea to follow and now she is happily following  a calorie and carb controlled meal plan and losing weight! She has now learned how to use her meal plan to slot in other calorie and carb controlled meals and to change up her daily meals and follow the plan herself.

Once you know the exact number of calories and carbs it takes to maintain your current weight and the number you require to lose weight you can then use the recipes in our
LCHF Nation Cookbooks
which have all the calories and carbs already worked out as a resource to help you lose weight. All you need to do is choose meals that add up to your personal number of calories for weight loss.

If  you prefer not to do any counting at all and you want an easy diet to follow then our

customized meal plan package

is a great choices for you.

The bottom line (no pun intended) is that most people need to follow a LCHF, lifestyle

AND

to count

BOTH

carbs and calories to lose weight.  If you hit a weight loss stall, you’ll need to take a close look at

exactly

what and

how much

you’re eating.

Please let us know if you have any questions. We’d like to help you succeed!

Elena is a fully accredited weight loss success coach who understands the nutritional needs and challenges of women in menopause. Read more about her

coaching and meal plan services

on her website.

This is is a syndicated post. Read the original at www.lchfnation.com

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