If it seems like everybody you know is on a diet, it’s because they are.
The same survey showed that the most popular diets were “intermittent fasting, Paleo, gluten-free, low-carb, Mediterranean, Whole 30, high-protein, vegetarian/vegan, weight-loss plan, cleanse, DASH and ketogenic/high-fat.”
But do any of these diets actually work?
Well, the short answer is yes. Initially, most of them work just fine… however, there’s a catch.
As Bang CEO and Chief Scientific Officer Jack Owoc notes in his highly anticipated new book, The Bang Anti-Diet, dieting is more apt to help you gain weight than to lose it.
“… Dieting is NOT the answer to successful long-term weight loss,” Owoc writes, pointing out that “University of California, Los Angeles (UCLA) researchers wanted to examine how many people suffered from the problem of putting weight back on after a diet. The researchers reviewed 31 long-term studies and concluded that dieting is a consistent predictor of weight gain!
“Roughly two-thirds of the dieters regained more weight than they lost. That’s right — approximately 67% of individuals who diet will end up being fatter than when they started,” Owoc notes.
There are many reasons for this, but it often boils down to a slower metabolism resulting from an extreme reduction in calories and the restrictive nature of the diets themselves. Simply put, if the diet you’re following is too different from what you would normally eat, it’s probably not going to work long term.
Don’t get us wrong: If you normally eat cake and ice cream all day, you’re going to have to make some radical changes — there’s just no getting around it. But going from a reasonable diet to, say, kale and carrots is just not realistic over the long run. This is why such diets tend to work initially and then fail in spectacular fashion.
Of course, we realize that — at least so far — we haven’t exactly been beacons of great hope and confidence when it comes to dieting. So, what do we suggest for those trying to lose weight?
Well, the Bang Anti-Diet is great, because it’s not a diet — it’s a lifestyle. And that’s really the key to losing weight and keeping it off. Whatever you do, has to be nearly as reflexive as breathing. In other words, it shouldn’t require a lot of thought.
So, with that in mind, let’s look at some simple techniques that can help:
1) Intermittent Fasting.
True, this was presented as a diet earlier, but it’s really not — the food you consume is not restricted, only the times you consume it are. Most experts agree this is why intermittent fasting works. It’s less about the fasting and more about the limited eating window, which leads to a reduction in calories.
A 2014 review study concluded that intermittent fasting can reduce body weight by 3-8% over a period of 3-24 weeks.
2) Take It Slow
This is one of the overarching themes of The Bang Anti-Diet — slow and steady rather than fast and foolish. The reason for this is simple: You don’t want to lose lean body mass!
As Owoc points out in The Bang Anti-Diet, lean body mass helps keep your metabolism revved up; hence, the idea is to retain as much of it as possible, while, at the same time, shedding fat.
“I have spoken repeatedly about the absurdity of rapid weight loss. More than likely, if you are losing weight rapidly, you are losing hard-earned lean body mass as well,” Owoc writes. “Listen closely: this is the opposite of Body Remodeling. Therefore, losing weight is not our objective.
“Here is why: one study examined the effects of two different weight-loss programs on strength and performance. One group was assigned to a slow-weight-loss group where participants slowly lost weight over twelve weeks; they lost less than half a pound each week. A second group was assigned to a rapid-weight-loss protocol where participants lost weight rapidly over a twelve-week period; they lost more than 1.5 pounds per week.”
Here’s where it gets interesting. Owoc points out that “the fast-weight-loss group decreased their calorie intake by an average of 30%, while the slow-weight-loss group decreased their calories by an average of 19 percent. At the end of the study, both groups lost a similar amount of weight (5.6 percent for the slow group and 5.5 percent for the fast group).”
However, the “slow-weight-loss group experienced a 31% decrease in body fat while the fast-weight-loss group only experienced a 21% decrease in body fat,” Owoc notes.
3) Eat More Protein
Not only is protein crucial in maintaining lean body mass and keeping your metabolism humming, it is also great for losing weight, partly due to its ability to reduce appetite.
In fact, whey protein, like Zero Carb® SRO™ Whey Protein Isolate, has been shown to prolong satiety (the feeling of fullness) and suppress appetite better than high-protein sources like tuna, turkey or egg whites.
So, there you have it — three things you can do to lose weight without dieting. Of course, exercise is always great too!
Give these three things a try and tell us what you think!