Tuesday, May 14, 2019

Research Notes Summary

Summary of research notes compiled from various readings over the years, including:
1. Diets, including WW, may be effective for weight loss, but maintaining weight loss using a diet program is nearly impossible, and virtually everyone rebounds to their body's "set weight".

2. The key to long-term weight loss, good general health, and disease prevention is maintaining lowered insulin levels. This requires:

a. Avoiding high insulin levels by eliminating sweetened foods: Foods with added sugar and artificial sweeteners, and refined carbohydrates.

b. Reducing insulin resistance with breaks in between eating: Eating defined meals (i.e., lunch and dinner), eliminate snacking between meals, and periodic intermittent fasting (e.g., skipping breakfast, or longer).

3. Avoid binge eating by eliminating trigger foods by following the above rules (namely, abstaining from sweets), but not restricting eating of otherwise permitted foods.

4. Exercise for general health, not weight loss. Weight loss through managing food intake is vastly more effective than exercise alone. Target heart rate of 180-44 = 136. Resistance exercises are best: Push-ups, squats, chin-ups, overhead press, plank, burpees. 7 minute workout (repeated 3x) is also effective.

5. Sleep is very important. Go to bed early.

6. Shop for: Fruits and vegetables (fresh or frozen), Oatmeal, Nuts and nut butter, Beans, Greek Yogurt (unsweetened, no fruit), Seafood, Meats, Eggs, Fiber supplement.

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