If you’re reading this, chances are you want to know how to lose fat, but you’ve found calorie-counting frustrating, ineffective, and downright unsatisfying. In short: a mega-bummer. What if I were to tell you you don’t necessarily have to count calories for weight loss?
I get it. Boy do I get it. Why? Because I’ve lived it. I’m talking about:
- years of personal experience following bad advice from seeming health “experts” (so many seemed so credible!), only to later learn that advice was based on hype and misinformation, which only led to more frustration. Then, after years of my own research…
- years of my professional work liberating countless frustrated women from the unnecessary, unscientific prison of calorie-counting, and introducing them to a delicious, satisfying, sustainable way of eating and living–that science supports!
So yeah, I get it. Now, I’m on a relentless mission to get you as far away from calorie-counting as is humanly possible.
In this post, I show you how to lose fat the smart way. I share with you a liberating, sustainable, and healthy practice to kick calorie-counting, cravings and extra pounds to the curb–without deprivation.
The Good News about Calorie-counting
Science tells us calorie-counting is unscientific, ineffective and inaccurate. Straight up BS. Word to yo’ Goddess! In a recent post I broke down 6 reasons why counting calories to lose weight is a load of hooey.
But what do we do once we’ve kicked calorie-counting to the curb?
How should we eat to lose fat, maintain weight, or to just plain feel satisfied and energized?
More Good News: Why Eating Lots of “Taboo” Foods Is Key to Weight Loss
The answer: eat for satiety by focusing on satisfying, nutrient-dense foods. (I suggest you reread that last sentence–it’s that important.)
So what kinds of foods provide optimal satiety?
Fat-rich and quality-protein-rich foods because they truly satiate the body and brain (fat does this the longest and most intensely).
To boot, dietary fat stimulates lipolysis (translation: the burning of the body’s fat stores).
Optimally satiating foods include:
- Whole eggs from pastured hens
- Grass-fed/pasture-raised organic meat and poultry (including organ meat)
- Dairy from grass-fed/pastured animals (ideally organic and whole-fat butter, milk, cheese, plain unsweetened yogurt and kefir, sour cream, cottage cheese, etc.)
- Lard and tallow from pastured animals
- Tropical oils high in saturated fat (i.e. sustainably-sourced coconut and palm oils)
- Coconuts/coconut manna
- Extra-virgin olive oil (smaller portions, not for cooking–read why here)
- Nuts and seeds
- small portions of soaked/sprouted raw nut varieties low in polyunsaturated fats and higher in monounsaturated fats (i.e. almonds, macadamia nuts, pecans, hazelnuts)
- smaller portions of higher polyunsaturated nuts/seeds (i.e. flax and chia—no need to sprout; and raw soaked/sprouted walnuts)
We want to eat these satiating nutrient-dense foods are eaten alongside lots of colorful veggies.
This approach supports the ultimate anti-inflammatory diet, vital for weight loss, weight maintenance, and disease-prevention. Read my explanation about how inflammation is the root of disease.
Rebalance Cravings, Naturally
The key is not to focus on what you eat so much as what you do eat. When we eat more of the above-listed foods, we by default eat less–and crave less–sugary and starchy foods. That’s how our biology works.
Curbed cravings for sugary and starchy foods is a natural biochemical effect of the fat-friendly approach.
This is a great thing, considering research indicates sugary and starchy foods make us want to eat more, spike insulin, trigger weight gain, and are associated with a cascade of heightened disease-risk factors (as I explain here).
When we Goddesses do eat some sugary or starchy foods, we’re sure to consume smaller portions alongside fat to help stabilize blood sugar and insulin as best as possible (of course not entirely), thereby
- preventing overeating, and
- lowering our bodies’ inflammatory response to these foods (of course not entirely).
Fruit: “Natural” Sugar
In The Goddess Lifestyle, fruit is enjoyed in moderation, treated as a sweet treat, or dessert.
Ideal fruit varieties for Goddesses are lower in sugar and fructose (think: a handful of berries), and are eaten alongside fat-containing foods (again, to stabilize insulin).
Goddesses eat fat-rich and quality-protein-rich foods because they truly satiate the body and brain. Goddesses don’t focus on what they don’t eat so much as what they do eat.
Your Delicious 5-Day Goddess Lifestyle Experiment
In my next post, I’m going to share with you 2 simple steps you’ll integrate into your daily routine over just 5 days that will show you how powerful The Goddess Lifestyle is. You’ll EXPERIENCE how easy it is to ditch calorie-counting permanently, in a sustainable way that FEELS GOOD, and helps you shed pounds and keep them off–with ZERO deprivation.
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Arner, P. “Obesity – a genetic disease of adipose tissue?” British Journal of Nutrition 83(1), 2000: pp. 9-16. http://www.ncbi.nlm.nih.gov/pubmed/10889786
Enig, Mary. Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. Bethesda: Bethesda Press, 2000. http://www.bethesdapress.com/
Forsythe, C., et al. “Limited effect of dietary saturated fat on plasma saturated fat in the context of a low carbohydrate diet.” Lipids 45(10), 2010: pp. 947-962. http://www.ncbi.nlm.nih.gov/pubmed/20820932
Howe, H., et al. “Increased adipose tissue lipolysis after a 2-week high-fat diet in sedentary overweight/obese men.” Metabolism: Clinical and Experimental 60(7), 2011: pp. 976-981. http://www.ncbi.nlm.nih.gov/pubmed/21040937
Klein, S. and R. Wolfe. “Carbohydrate restriction regulates the adaptive response to fasting.” American Journal of Physiology 262(5), 1992: pp. 631-636. http://www.ncbi.nlm.nih.gov/pubmed/1590373
“…metabolic adaptations induced by carbohydrate restriction , notably less stimulation of insulin. Lower insulin levels result in increased lipolysis and fatty acid oxidation while simultaneously decreasing activity of key enzymes in de novo lipogenesis. From a mechanistic standpoint, restriction in dietary carbohydrate is the dominant dietary manipulation that accelerates fat mobilization and oxidation.”
Leas, Connie. Fat: It’s Not What You Think. Amherst: Prometheus Books, 2008.
Montmayeur, J. and J. le Coutre. Eds. Fat Detection: Taste, Texture, and Post-Ingestive Effects. Boca Raton: CRC Press, 2010. http://www.ncbi.nlm.nih.gov/books/NBK53541/
Schwarz, J., et al. “Short-term alterations in carbohydrate energy intake in humans. Striking effects on hepatic glucose production, de novo lipogenesis, lipolysis, and whole-body fuel selection.” Journal of Clinical Investigation 96(6), 1995: pp. 2735-2743. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC185982/