8 Easy steps to weight loss
There is a lot of information out there how to lose weight so we will keep this short for you –
STEP 1
For weight loss one needs to understand the overall principles of weight loss ,including terminology such as Nutritional Ketogenesis , Blood Glucose control and Metabolic Health .
Nutritional Ketogenesis is the science behind mobilising fat tissue and minimising fat generation.
Blood glucose control is looking at controlling levels of blood glucose. Glucose that becomes oxidised is called the glycation process. An example of Glycation is looking at burnt toast . The amount of burn , Glycation, is determined by the amount of time in the toaster . This is what happens in the body over a long period of time with too much blood glucose .
This leads to inflammation, damage of blood vessels walls and insulin resistance – and weight gain.
Metabolic health may be defined as the way the body’s systems handle energy expenditure and blood glucose . You can google these terms to expand on these concepts .
STEP 2.
After step one it is good to purchase books with low carb reciepes that practically demonstrates ways of achieving nutritional ketosis and low carb eating . CSIRO cookbooks in particular , are recommended.
Preferably ,do not commence cooking from these reciepes until step 3 is complete .
STEP 3
Complete a food log or diary for two weeks . Then compare what foods you are eating compared with what is recommended for Nutritional Ketogenic eating . Weight loss is all about looking at patterns of behaviour in the past that have led to weight gain and developing new patterns of behaviour for weight loss and health . If the past is not examined then one may be doomed to failure in the future by repeating old patterns . If unsure then by all means consult a Naturopath or Weight loss counsellor to assist in your interpretation .
STEP 4
Purchase the use of a continuous glucose monitor ( CGM) for two months . This will give direct feedback on what foods cause or contribute to high blood glucose levels . What you eat that causes you to have sugar spikes and blood glucose levels may be different from others due to genetics and Ethnicity .One person can eat a slice of soughdough bread and have low glucose levels whereas another the levels will go through the roof! How do you know ?
Testing prevents guessing!
It is this direct daily feedback that will assist in developing new patterns of weight loss behaviour . All foods and drink including protein drinks can all be monitored via the GGM as to determine their effect on Blood glucose . Results will vary from individual to individual due to metabolic type .
STEP 5
Look at the past food logs + data from the CGM + low carb reciepes . Write up a weekly or fortnightly recipe eating plan and use the cookbooks to plan low carb meals . Calorie counting at this stage is not required and can be counter productive.
STEP 6
Refine the process by having a Hair Tissue Mineral Analysis test
( HTMA ) for Metabolic Health . This will reveal any nutritional imbalances ands Metabolic issues that may impede weight loss . For example is is quite common to find on a HTMA test that one’s metabolic system may be slow and there is Thyroid hormone resistance at the cellular level . Blood test Thyroid hormone levels may be ok but they are being blocked at a cellular level due to an imbalances of minerals and metabolic envoirnment.
If this is not corrected it will be very difficult to lose weight. Metabolic health at the cellular level is everything !
STEP 7
Review your energy expenditure . Daily walking for 30 minutes +resistance exercises two to three time a week will aid in increasing Metabolism . Increasing Metabolism + eating for Health is the key to long term weight loss . Increasing muscle mass helps to absorb blood glucose into the muscles and this is why bodybuilders and tradespeople who move and use muscles can handle more of a glucose load .Muscle use “sucks” blood glucose out of the blood. Sedentary workers or those who sit in their job are more likely to have high blood glucose levels which leads to Glycation .
STEP 8
Review steps 1-7 if weight loss plateaus or one loses motivation . It is easy to slip into past patterns . Companies like CSIRO have weight loss programs and counsellors that can help . Consulting with your Naturopath will also be helpful as not only they can recommend supplements , do HTMA testing , but look at your program and data to make recommendations . In some instances a weight loss psychologist may be very useful if one is unable to change ones “ patterns of behaviour “ due to psychological blocks ( dont worry we all have them ). For some , changing ingrained patterns is their main challenge . One cannot change the future unless one looks at the patterns of the past !
If Steps 1-8 are successful then after a period of time go to smaller plate portions and calorie control for enhancement .
For those on GLP-1 antagonists like the drug , Ozempic , the same rules apply as studies have shown that for the majority of those who discontinue these medications then they gradually put back on the weight they have lost!
Recources:
CSIRO – Easy 100 or Total Well being diet cookbooks
Michael Mosley – Fast 800 series of cookbooks and Keto information
For consultations please go to www.adelaidenaturopath.net.au or Ph: 0438584123
Anti-inflammatory foods
Peter Farnsworth ND 3/4/25