Republished with permission from our friends at Authority Nutrition. Original article here.
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Another low-carb food that can cause problems for some people is dairy. Some dairy products, despite being low in carbs, are still pretty high in protein. Protein, like carbs, can raise insulin levels, which drives energy into storage. The amino acid composition in dairy protein makes it very potent at spiking insulin. In fact, dairy proteins can spike insulin as much as white bread (7, 8). Even though you may seem to tolerate dairy products just fine, eating them often and spiking insulin can be detrimental to the metabolic adaptation that needs to take place in order to reap the full benefits of low-carb diets. In this case, avoid milk, cut back on the cheese, yogurt and cream. Butter is fine as it is very low in protein and lactose and therefore won’t spike insulin.
You should NOT exercise with the goal of burning calories. The calories burned during exercise are usually insignificant, they can easily be negated by eating a few extra bites of food at the next meal. However, exercise is critical for both physical and mental health. Exercise, in the long run, can help you lose weight by improving your metabolic health, increasing your muscle mass and making you feel awesome. But it’s important to do the right kind of exercise. Nothing but cardio on the treadmill is unlikely to give you good results and doing too much may even be detrimental. Weight lifting – this will greatly improve your hormonal environment and increase your muscle mass, which will help you lose weight over the long term. Interval training – doing high intensity intervals is an excellent form of cardio that improves your metabolism and raises your levels of human growth hormone. Low intensity – being active and doing some low-intensity work like walking is a great idea. The human body was designed to move around, not sit in a chair all day. Bottom Line: The right kinds of exercise improve your hormonal environment, increase your muscle mass and make you feel awesome.
It is a persistent myth in health and fitness circles that everyone should be eating many, small meals throughout the day. This has actually been studied thoroughly. No advantage has been found to eating more frequent and smaller meals (13, 14). It is natural for humans to eat fewer meals per day and sometimes go long time periods without food. Some people do something called intermittent fasting, eating in an 8 hour window each day or doing 24 hour fasts 1-2 times per week. This can be very useful to break through a plateau. Bottom Line: There is no proven benefit to eating many small meals throughout the day. Try eating fewer meals and consider giving intermittent fasting a shot.
At the end of the day, weight loss takes time. It is a marathon, not a race. Losing 1-2 pounds per week is a realistic goal. Some people will lose weight faster than that, others slower. But it’s also important to keep in mind that not everyone can look like a fitness model. At some point, you will reach a healthy set point weight, which may be above what you initially hoped for. Bottom Line: It is important to have realistic expectations. Weight loss takes a long time and not everyone can look like a fitness model.