Dietary Success Examples

Reducing calories to lose weight - a scientific formula based on plenty of research studies and sound evidence.

"Less Calories In = Less Weight On"

Scientists estimate that 1lb of fat is equivalent to 3500 calories. By creating a deficit each day of 500 in your calorie expenditure, you should see a one pound weight loss each week. This is the recommended amount for safe and sustainable dieting.

In addition to reducing your calorie intake, burn another 250-500 a day through exercise and you can lose 1/2-1 pounds more per week. Muscle is very metabolically active, with a higher calorie expenditure than fat. In fact, building or maintaining muscle will make a considerable difference to your body's metabolism and fat storage.

Calorie restriction has been shown to improve health, reduce aging, reduce blood pressure and have a host of other benefits! You see, overeating puts stress on your body by making your organs work harder. Over a lifetime the cumulative stress of years of big meals can really take a toll on your body. Use calorie restriction for a healthy, slim, and well functioning body free from illness.

 A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”.

2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.

Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).

Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day,

3 and it can’t run on fat directly. It can only run on glucose… or ketones.

On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy.

When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever.

A keto diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.

 The paleo diet is a nutritional approach that focuses on eating only foods that are high in nutrients, unprocessed, and based on the foods that were available and eaten by humans in Paleolithic times. The main idea behind the paleo diet is that if humans were not able to consume a food thousands of years ago- before industrial agriculture, the domestication of animals, and modern food processing existed- than humans should not consume these types of foods today, because the human body is not adapted to them

Foods considered paleo:

• Grass-produced meats (high quality meats, not any processed type like hot dogs or most cold cuts)
• Fish/seafood (all kinds)
• Fresh fruits (all kinds)
• Fresh vegetables (all non-starchy kinds, starchy kinds in moderation)
• Eggs
• Nuts (does not include peanuts which is a legume)
• Seeds
• Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)
• Natural forms of unrefined sugar in moderation (raw honey, real maple syrup for example)

Foods not considered paleo:

• Any grains at all (oats, wheat, quinoa
• Any legumes/beans (including peanuts)
• Any dairy (cheese, milk, yogurt, ice cream)
• Refined sugar or artificial sugar subs (also includes all sugary processed foods like soda or candy)
• Potatoes/starchy vegetables (only paleo and okay in moderation for those who don’t need to lose weight)
• Processed foods of any kind (if it’s not natural, it’s not paleo)
• Overly Salty Foods
• Refined vegetable oils (palm oil, sunflower oil, canola oil, etc.)
• Alcohol (all kinds) 

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• There are more free/zero point foods! On the previous plan, most fruits and vegetables were zero SmartPoints (they still are!) but now Weight Watchers has added a whole bunch of new foods to the “free” list. These foods don’t need to be tracked or measured. Here’s what is zero SmartPoints on the new Freestyle plan:
  • Fresh and frozen fruit without added sugar, and canned fruits in water or sugar-free syrup (this has not changed)
  • Most fresh and frozen vegetables and those canned without oil or added sugar (this has not changed – excludes some vegetables such as potatoes, sweet potatoes, avocados, olives)
  • Peas – NEW! (includes chickpeas, sugar snap, snow, split, black-eyed)
  • Beans – NEW! (includes black, kidney, edamame, fat free refried, pinto, bean sprouts, soy beans)
  • Lentils – NEW!
  • Corn – NEW! (includes sweet corn, corn on the cob, baby corn)
  • Skinless Chicken Breast – NEW! (includes whole or ground chicken breast – if ground make sure it is breast meat only/98% fat free or higher)
  • Skinless Turkey Breast – NEW! (includes whole or ground turkey breast – if ground make sure it is breast meat only/98% fat free or higher)
  • Tofu – NEW!
  • Eggs and Egg Whites – NEW!
  • Nonfat Plain Yogurt – NEW! (includes traditional, Greek, Icelandic, Soy)
  • Fish and Shellfish, skinless – NEW! (includes fresh, frozen, canned, and smoked without added fat or sugar)
• Your daily SmartPoints allowance will change. To balance out all the new zero point foods, your daily points will be recalculated (still according you your age, height, weight and gender). It appears to me that many members who were at 30 daily points on the previous plan will now be given 23 SmartPoints per day on the Freestyle plan, but that may not be the case for everyone. If you’re a current member, your daily points will be recalculated this week on your weigh in day.
• Introducing Rollover Points! On the Freestyle plan, you can roll over up to four unused daily points into your weekly points allowance to be used as extras whenever you like for the remainder of the week. For example, if you know you have a big event coming up later in the week, you can bank up to 4 unused points per day in the days leading up to it to make sure you have plenty of points to indulge at your event. To make use of this you’ll want to be sure you’re filling up on plenty of zero point foods on the days you’re banking extra points.

• SmartPoints – The new Weight Watchers Freestyle program still uses SmartPoints with the same calculation, so the majority of foods (with the exception of the new zero point items) will keep the same SmartPoints. SmartPoints are calculated based on calories, saturated fat, sugar and protein. Saturated fat and sugar will increase a food’s SP value while protein will lower the SP value.
• Weekly Points Allowance – while your daily points allowance will recalculate to make room for the new zero point foods, your weekly points will not differ based on the program changes.

Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone. Exercise can prevent or even reverse the effects of certain diseases. Exercise lowers blood pressure and cholesterol, which may prevent a heart attack.

In addition, if you exercise, you lower your risk of developing certain types of cancers such as colon and breast cancer. Exercise is also known to help contribute to a sense of confidence and well-being, thus possibly lowering rates of anxiety and depression.

Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase number of calories you burn each day.