Ditch the Diet DogmaUseful Guidelines for

Managing Weight without Metabolic Decline

Ben Brown, MS, CSCSBody Systems Healing & Performance

www.bodysystemsaz.com

About Me

Do diets work?

• 5% success rate

• 66% of dieters gain the weight back + more

• Weight loss vs. fat loss what’s the difference?

Weight loss vs. fat loss

Weight loss vs. fat loss

Which has more calories?

Special K w/ OJ– 81g Carb– 6g Protein– 0g Fat332 calories

Veggie omelet with fruit– 26g Carb– 26g Pro– 15g fat330 calories

How Do We Lose Weight?• What we’re told:– Calorie Reduction leads to Weight Loss

leads to Balanced Metabolism

• In reality: – Balanced Metabolism leads to Natural

Calorie Reduction leads to Permanent Weight Loss

The Law of Metabolic Compensation (LMC)

• The metabolism is like a thermostat, not a calculator

• Calories in ≠ Calories Out

Hunger/cravingsEnergy/metabolic rate

• Diet = Eat Less, Exercise More = Metabolic adjustments

Major Causes of Metabolic Slow Down

• Loss of Muscle Mass– basal metabolic

rate (BMR) accounts for over two-thirds of the calories burned at rest.

– Offset the LMC by gaining muscle mass• Protein• Weight training

Major Causes of Metabolic Slow Down

• Leptin and Thyroid– Reducing

calories/carbs hormonal changes hunger, energy, cravings

↑Food =↑Leptin secretion =↓appetite and↑ metabolic rate

↓Food =↓Leptin secretion =↑appetite and↓ metabolic rate

Major Causes of Metabolic Slow Down

• P.O.P.’s (Persistent Organic Pollutants)– Food, skin, water,

air– When you lose fat,

they are released in significant amounts and can do damage to the thyroid and slow the metabolism

Circumvent the LMC• Break the diet

cycle• Exercise based on

energy intake• Set protein goals• Manage your carbs• Minimize P.O.P.’s• Eat your veggies

MIND

BODY

NUTRITION

Break the Diet Cycle• Just say no to Eat

Less, Exercise More mentality

• Be a diet detective: Listen to your body for clues– Hunger, Energy,

Cravings

Exercise• ELEL– Eat Less, Exercise

Less• EMEM– Eat more, Exercise

More• Evaluate your

stress levels to determine where how to progress

Protein Goals• 30-40% of your

macronutrients (protein, carbs, fats) should come from protein

• 1g/lb of LBM– Suppressed hunger– Muscle maintenance– NO metabolic

decline

Choosing Hormonal Impact Carbs

• Choose “wet” carbs vs dry carbs– Oats, beans, rice, quinoa– Vegetables– High in fiber

• Carb Calculator• Hormonal Carbs = total carbs – (protein

+ fiber)• # should be less than 10 (negative

numbers are best)

Minimize P.O.P. Exposure• Minimize fat intake

from non-organic animals

• Use “clean” skin products– www.ewg.org

• Clean drinking water– Avoid plastics,

especially heated

Eat Lots of Veggies• Nutritious

• Bulking/fibrous/filling

• Aid in detoxification

• Mix of both cooked and uncooked

Dieting Stops Here!

Ben Brown, MS, CSCSben@bodysystemsaz.com

520-661-8273