Second Commandment: Choose what you want to eat
“Primary care patient’s preferences for Very Low Calorie Diets vs Low Calorie Diets, 9th International Congress of Obesity, August 2002.”
For the past 50 years, my research and scientific publications have focused on identifying the best diet for losing weight.
My first observation is that in order to lose weight, there must be a caloric deficit: consuming fewer calories than you burn. It is impossible to do otherwise.
My second observation is that the person must choose to follow a diet that suits him. They don’t have to. “I have to lose weight” must be replaced with “I choose to eat better.” This is paramount before actually undertaking weight loss.
My third observation is that the choice of eating plan must not only allow you to lose weight, but to lose weight in good health.
To achieve this, several dietary principles must be followed:
1-Eat less carbohydrates. Between 50 and 150 g/day depending on the stage of weight loss and maintenance of a healthy weight.
2- Eat more protein.Between 1.5g/kg and 0.8g/kg of healthy weight/day depending on the stage of weight loss and maintenance of healthy weight.
3- Consume enough vitamins, minerals, essential fatty acids (EFAs) and antioxidants.
4- Consume fewer calories than before the diet.
5- Consume a wide variety of different food groups.
My fourth observation is that the food plan chosen by the person and that meets these dietary principles will allow him to give up less and to persevere longer.
My fifth observation is to prevent reactive hypoglycemia. This is not a disease, but an imbalance in carbohydrate metabolism. In my studies between 60 and 80% of people who see me at the beginning of treatment suffer from this condition.
The symptoms can be single or multiple:
sudden hunger pangs, extreme fatigue
change in mood
They appear suddenly and at specific times of the day, often before lunch and/or dinner.
The gap between two meals or snacks is often greater than four hours.
An eating disorder is usually present when there is:
– too much carbohydrate and sugar intake
– not enough protein
– a gap of more than 3-4 hours between two adequate sources of protein.
Many medications, including those for type 2 diabetes, psychosis, depression and anxiety are also often responsible. See your doctor if necessary.
In conclusion: the best diet to lose weight is the one that suits you.
All you have to do is eat less and eat better.