Most dieters can shed just 1-2lbs in a month, but the goal is to lose 1-2lbs every week if the total weight loss is just a few pounds.
Some people think it’s better to lose around 5lb and then lose another 5lb during that month, so then they lose another 5lb during the next month. That’s called “acetic acid” weight loss (AKA “burning fat”).
The average person burns about 1000 calories per week in their diet (and even 1000 calories in a day is not enough to sustain weight loss). If you can’t burn 1000 calories a week, that’s not sustainable.
The best way to do it is by burning fat (or carbs – which you can burn without burning fat) to fuel your insulin responses (this is insulin resistance).
I learned this from Dr. Brian Klein on his show “Dr. Brian’s Home Reference”
The best way to burn fat or carbs to fuel weight loss is to do a diet with low carbohydrate, high fat, low/zero fat meals.
For example, if you consume 4-5 carbs each hour of your day every day with a low fat lunch, then at 1pm you will eat 5 grams of carbs or 1 gram of protein, and then 1 gram of fat for meal 7 (or even 10 grams of carbs with an after dinner meal.)
Then, again at 11pm, your meals will become 5 grams of carbs, 2 grams of protein, 1 gram of fat, 1 gram of carbohydrate. This will go on for the rest of the day.
After lunch, you will eat 1 gram of carbs with every meal.
Repeat for every 3-5 hours.
This ensures that you are constantly burning fat, not carbs and then carbs, and then you can eat as many calories as you want in order to fuel your weight loss (this is called an “ad libitum” diet).
That’s why it is called an “ad libitum” diet, because it keeps you on a low calorie/low carb diet for a longer period.
By eating an ad libitum diet, you can gain a lot of weight in a month.
For example, suppose you eat 4/5 meals a day and you eat your 1st meal at 8am and then you eat your 1st meal at 2pm. At 11pm you eat 4/5 meals and you eat your 2
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