Welcome to lecture or lesson number eight Quick Weight Loss techniques, this one will probably raise some eyebrows and probably gain the most interest because in our I want it yesterday society, this probably get the most attention to but I'm going to be truthful about Quick Weight Loss plans with this particular presentation. So let's dive right in. These are Quick Weight Loss techniques. So you know how almost every diet that offers that out there works kind of give you some detail. So we consider or most people consider it's a calorie issue. The lower your calories go, the more you exercise, the more weight is lost.

Really, there's a lot more to it. Let me explain that one reason quickly. Loss plans sell so well is a promise just that the Quick Weight Loss but really, they do nothing for you in the long run, but give you rapid weight gain. afterwards. We've all experienced that. The real secret to long term weight loss as we've talked already in the previous press rotations is adherence, can you do it forever?

Most of these Quick Weight Loss plans you cannot do forever. So let me talk about the primary mechanisms of quick weight loss and some of the dietary types with few examples that are out there to help you understand it. The first one we're going to cover is diarrhea versus fasting, including intermittent fasting or delayed eating techniques. I've called it for years, very low energy diets or very low calorie diets and then low energy diets or low calorie diets will kind of cover those together here. So let's dive right in one disclaimer, these are Quick Weight Loss plans. And so you really need a doctor supervision.

A lot of them like optive fast Medifast and stuff suggest require whatever a very detailed doctor visit with a physical bloodwork with your electrolytes if your blood count if your liver and kidney function, as a lot of these diets that do it quickly are not nutritionally adequate. It can be dangerous. There was time back in the 70s and early 80s, that people were doing these medically based diets extremely low calories and dying of cardiac arrhythmias because they were not nutritionally adequate. Okay? You also have to remember that excessive weight in people. So the heavier you are, the more you'll lose with this type of eating, or not eating.

The leaner you are, the harder it's going to go. So we all kind of know that that last 20 pounds at last 10 pounds, you can't get off before your wedding or before your honeymoon or before your 30th year high school reunion, whatever. You have to have nutritionally adequate food to help you healthily lose the weight quickly. That being said, if you've read any of my other books, if you've followed me on any of the social media or you've looked at my website, the number one thing I think I talked about More than anything is maintaining muscle mass, you have to protect your muscle because it protects you from disease from illness. We know now that the best longevity secret in the world more so than human growth hormone more so than taleo or parameter changes. Excuse me, the Tito peptides, all of the fancy tricks out there, that people are utilizing supplements when not to live longer.

It still comes down to how much muscle mass do you have? can you protect it? There's a big study out there called the whole heart study that showed that grip strength was inversely related to all cause mortality and morbidity. In other words, the stronger your grip strength is ie the more muscle you have, the longer and better you live. So you have to protect muscle. What a lot of these diets do when you go when you cut calories way too low, your body can easily lose muscle.

It only takes I think it's roughly 364 calories per pound of muscle to lose it where it takes 3500 calorie deficit to lose a pound of fat. So if I was to put you on a calorie deficient diet, and I targeted muscle, which a lot of these programs do, they know how to do that the big moneymakers out there, target Quick Weight Loss, they burn your muscle lose water, which we'll talk about in a minute. If I was to put you on a nutritionally adequate, even if it was adequate, but a caloric deficit of greater than 1000 calories, you could lose up to two and a half pounds a day. But you're losing muscle mass to that's why long, slow, considerate and thoughtful weight loss. Fat Loss takes a while and that's why it's so important to have adequate protein and do a dial diet or eating plan that you can do long term really important here.

So let's dive right in to some of the types of Quick Weight Loss plans. The first one is called diarrhea. And just as the name implies, it's removing water that removes water from your system. This can be done with a total change in calories such as decreasing your total caloric load as we've discussed, changing macronutrient component composition. So if you go from a high carb diet as suggested by the American Dietetic Association, to a ketogenic diet, you're going to lose weight real quick. That shift in macronutrients causes you to lose weight, there's drugs out there.

Diuretics, a lot of physique artists use diuretics before getting on stage to lose that last bit of water prescription diuretics like lasix, or furosemide. And their name for it, I need to clarify is I'd used a lot spironolactone there's a lot of these different diuretics out there that people use for fitness shows to try to get that last bit of water off. There's also some natural supplements we'll cover in a minute here that help you lose excess water. I'll talk about those in just a minute here. But water loss is a way to lose Quick Weight loss. Have Quick Weight Loss if you will.

It's an amazing bounce. There's other tricks such as water loading, water depleting, salt loading, salt depleting. These are tricks that we use in the physique world, but I know people that do them outside the physique world for events, so water loadings, the act of doubling or tripling your water intake for a few days, keeping your salt intake high, and then lowering your water intake to barely nothing, stopping all salts switching to potassium and you'll diaries rather rapidly, lots of tricks out there to lose water. Obviously, with that, if you're doing that you drink more up more and you kind of see the idea. There's two hormones that really balanced water in your body. One comes from your brain called antidiuretic hormone and another one from your super renal glands, your adrenal glands called aldosterone, which controls salt so as you change your water intake, or take diuretics you change the way salt is stored in the vascular system are out and you change water in your body.

So, these are some simple ways to diary's you curb your calories or curb your carbs right and you'll start diarrhea using some supplements that work real well to help you lose water, stinging nettle dandelion oversea are very very high dose vitamin C will cause diarrhea but it also can cause severe diarrhea. Now that being said that is a water loss just not as comfortable as the other one. Number two is never fun is number one, right? be six does it be six you got to be careful with you can't overdose on that potassium same thing. You don't want to miss your tasks and you'll slow your heart down because arrhythmias but these supplements can be utilized to help diary's foods if you want to do it in a better way to help you lose foods these foods I've listed here all are natural diuretics, watermelon, watermelon seeds, cantaloupe tea, green teas on my favorite things in the world black tea works as well.

Apple cider vinegar works celery seed asparagus watercress. Press, cranberries, these are all natural diuretics, and they work very well. So if you do or develop an eating plan for quick weight loss, it's a good idea to include these supplements include some of these foods here to help you obtain that water loss. Some other drugs that are readily available without a prescription that help water loss caffeine. Caffeine is a diuretic, we all know that. However, there's a caveat there if you are a high user of caffeine, if you wake up in the morning and do IV coffee, or have a cup and a half or a gallon and a half, whatever.

If you're a coffee drinker on a regular basis, or a caffeine user, you lose a lot of the diuretic effects of it over time. But if you're virgin to caffeine, you will pee a lot after having it. alcohol. Alcohol is another trick in the physique world. We'll drink a glass of wine or something the night before a show because a diary says he pulls the water out. So another trick and then extremes of exercise.

I know a lot of The wrestlers, MMA fighters that I've worked with and some other sports that require a weight range will use excessive exercise, you know, wearing rubber suits running in place in Asana. And again, that's just diarrhea sets water loss. So just a number of different ways. If you again back to our whole topic Quick Weight Loss plans, that's a way to do it. Fast things another way to do it. There's fasting is defined as complete removal of calorie for some set time period.

Fasting for a couple days, you may have people lose 20 pounds, believe it or not in the same type thing. You cut your calories down to nothing, and your body gets rid of water. So it's another way to diaries, if you will. Intermittent Fasting is very popular right now on the internet. It's actually been around a long time fasting for religious purposes, fasting for holidays, fasting for times of mourning. It's actually a very healthy thing to do and contrary to earlier belief, fast doesn't cause you to gain weight more later if you fast greater than 90 hours, your body might get into some storage techniques or saving because now you're getting into going too long without food but a day fast half a day fast, delayed eating technique like I talked about in the book obtainable where you fast for 12 to 15 hours prior to eating, and then you go through everything we've talked about in previous presentations, have your biggest meal, make sure each meal is adequate with protein, etc, etc.

Great way to diet and lose weight, but pure strict fasting for Quick Weight Loss stopping off food and tape focusing on water is a way to lose weight on that quick weight loss plan. Now there is one example that I use on a longer term basis for some of my clients, in particular ones that really need to lose a lot of weight. And that's alternate day fasting ADF. We have them fast today drink lots of water. I may in some With them who are trying to protect their muscle, have them drink some branched chain amino acids with in water in a powder form and water two or three times throughout the day. And then the next day have the meet normal and alternate those days alternate day fasting ADF.

That works very well for quicker weight loss. But it's also somewhat more obtainable. It's as I use the term in my book, you have number of clients that can do that longer. And live with that though, I've had a couple clients that will do two weeks of ADF and then eat regular for two weeks and two weeks of ADF. And really, that's a long term weight loss plan. It takes forethought.

You remember the 12 steps. If you fail to plan plan to fail, that takes some planning and work but it does work well. For those that are interested in doing it. vldls are very low energy diets also called vl CDs, very low calorie diets. These are extremes of dieting. These are like the HCG diet.

I think so much ones scars, Dale's diet Medifast diet, protein sparing modified fast, up to fast new direction. Those are all doctor based vl eds. In other words, you have to go to your physician during supplements throughout the day, but you don't go over anywhere between four to 800 calories. It used to be four to 600 calories, they've bumped it up a little four to 800 calories a day is a V, l, e, d. And I like the word very low energy diet better than I do very low calorie diet because even though the word calorie is means energy, I think if you say energy, you realize what you're going to get. If you do a V led long term, you don't have much energy. Try driving your car to pick up your kids with an empty tank of gas.

It doesn't work over time. So vl EDS are a way to do it. There's a number of things you can do you want to make sure again, you're nutritionally adequate. As far as protein what we usually do for prescription vld DS is 1.5 grams, four kilograms of protein, try to minimize muscle loss again, carbohydrate It's anywhere between 30 and 75 carbohydrates a day for that, and then 10 to 20 grams of fat. That's a very common v led macronutrient breakdown for that. And again, I kind of mentioned some of the different names out there.

I just remembered a couple others. Besides HCG diet, which is huge way back in the 80s. I remember when I went through and then it kind of caught steam again in the early 2000s because the internet really took off. But the cabbage soup diet maple syrup diet Scarsdale diet, I mentioned a few of these, those are all the vl e DS. They all do pretty much the same thing. You drop your calories low enough you diaries, you lose weight loss quick, it's non sustainable.

You will lose muscle mass over time. And what those mean together is no adherence and you're going to gain your weight back and not only some of it, you're going to gain all of it plus some it always brings friends back into your butt. Fat does if you do these over a period of time, so just be aware of the vl Ed. Low Energy diets are a little more long term. I know a number of people that live like this low calorie eaters for longevity between 812 hundred calories a day as an LED low energy diet or low calorie diet, LCD. Their breakdowns are very similar to the breakdowns, we use them via LEDs, a little higher protein so up to two grams per kilogram of protein.

Anywhere between 20 and 35% of fat and the rest carbohydrates have hopefully good form not sugar. Exercise should be a little more moderate to light if you do an LED on by the way on the V led I should have mentioned you should not exercise while doing a V led way to higher cortisol response to stress responses to grade on your body and you will wreck yourself and you'll gain the weight back even faster than you would had you not exercise. But in LEDs. You can do exercise just light to moderate two to three times. A week is ideal combination of resistance training and cardiovascular training great ideas. There's different ways you can do the macronutrients setup.

I know people do ketogenic diets on an LED, so they have roughly 1200 calories following a ketogenic diet. That might not be enough for some people. If you're tired, weak, or if you should be a higher carb persons we talked way back and a few lectures ago, you're going to feel rotten doing that. So that is just a quick summary of Quick Weight Loss plans. Now, if I disappointed anybody because you was hoping I was going to give you the secret or the pill to lose that 20 pounds overnight. Sorry, doesn't work doesn't happen.

Most of us diaries, this is hopefully you figured out now listening to this particular presentation. You lose water. When you lose weight quickly. Fat doesn't go away that fast. Your body's way too smart. Fat is storage of energy.

Your body doesn't care what you look like how you fit in the bikini. Or that dress, or those pants. It doesn't care about whether you attract a mate. It cares about your survival. And so doing these silly plans sets you up for more weight loss or more weight gain later. So be careful with them.

I do believe they have a place that's why I presented it. But the big picture I wanted you to understand what all these Quick Weight Loss plans out there are doing. This is really every single one of them you can purchase you hear on the internet, or even when it's Dr. Bass like Medifast or opt to fast or new direction, it's just fooling your body short term. So be where buyer beware right? So next presentation, we're going to do exercise and nutrition on the road. This is for you busy professionals out there.

This is for you people that want to maintain a physique while vacationing and doing all the fun stuff we can do in life. So hopefully, you will get some out of it. We'll see you then.