Naked dieting part one, the basic eating principles. Let's dive right in with this and go for it here. So we are going to start by just talking about some simple dietary basics, things that have to be understood to lose weight and maintain it. There's some very key basic points that go on. And we're going to cover those in detail throughout this series here. There's some absolutes in weight loss and weight loss maintenance.

And those are adequate sleep, daily movement, adequate protein and stress control. I tell people all the time, I cannot control your stressors, we can just help you optimize your body and mind to deal with them better and that goes in particular, with weight loss plans weight loss, eating less exercising more as everyone professes is is a very stressful thing to do to your body. It's very difficult. And so having adequate sleep, daily movement but not overdoing it adequate protein in your diet, those are just about narrowed down to the most simple things you can do now, obviously, especially if you know me done any of reading my books or listen to my podcasts or not, I'm big into what I call the five tenets of health, which is the HPA axis, which is the hormonal health, it's gut health, it's toxins in our environment. It's all those different things that affect us long term.

It's really you have to consider all those things if you really want to keep weight off for the rest of your life. But again, this course was designed to be simple and quick for people to understand the basics of naked dieting, hence the word naked diet. There's some real basic food groups out there, people need to understand and we'll cover these in One of the lectures understanding foods, protein, carbohydrates, fat, alcohol and sugar I separate the last two because people don't realize alcohol is concerned with food, roughly seven calories per gram, compared to four calories for protein, and carbohydrates per gram and nine calories per gram for fats. And then I always classify sugar as an independent food source because it is everywhere for one and two. It is a lot of work to try to keep sugar out of your diet. It's everywhere.

So if you understand it as a separate and distinct food group, you might be more aware of it as you go on. Some other absolutes and weight gain and weight loss is your energy intake. How much are you taking in versus how much are you utilizing? So people always say to me, Warren, you, you don't think calories have anything to do with weight loss and I absolutely disagree. They have a lot to do with weight loss, just not everything. You still have to watch the amount of food that crosses your lips and how much move you do.

What your body does is fat? Does it store it? Does it burn it? Does it utilize it as an energy source or does it stick it in your hips, you have to understand that and we talk about that in detail in this little course, but again, not too difficult or scientific, just the basic facts, excuse me. And nutrient intake utilizing what's available. All these people on ketogenic diets right now, their body hopefully learns to utilize fat as their energy source.

But if sugar is available, they're going to preferentially burn sugar, because it's there, whereas fat your body's saving for the next famine or starvation period. important thing to realize with basics of eating is all diets work. They really do, at least initially, no matter what the diet composition. So macronutrient component composition, like American Dietetic Association, 55 to 65% carbohydrates or a ketogenic diet was mostly fat, the style of diet, the pet eating pattern, based Intermittent fasting what I call delayed eating technique, or all these other different things, all these different diets really do work short term. The problem is no one can maintain them. And really the secret to long term weight loss is adherence.

You have to figure out something that works the rest of your life. And that's what this whole course is about. Simple things you can do throughout your day to help you not only lose weight, but maintain the weight loss. That is what we're after. Here are some basic, very accurate principles. What have absolutely must be understood is that lean body mass loss must be minimized.

Muscle mass or lean mass contains approximately 363 calories per pound muscle is about 20% protein and 80% water. So if your weight loss is greater than point three pounds a day on 1000 calorie deficit, you're going to lose muscle. And when if a lot of these Quick Weight Loss plans out there 30 day diets whatnot, target muscles, so People can lose up to three pounds a day. But it's water, it's muscle. And that's why when they stop it route, the weight comes flying back on quality weight loss absolutely must be paced. There are some very basic primary factors in determining of that quality weight loss, the energy content of the diet, we talked about macronutrient content, are you more carbs, or higher fat.

That's something we're going to discuss in one of the presentations. The dieters body composition, so people that have more weight on their body initially can lose weight quicker initially. So that's an important component of determining quality weight loss, or hormonal balance. Here's, excuse me. Here's what I call the five tenets of health forgiving the hormonal balance and toxic load, gut health, oxidative stress and the HPA access or the stress your body and mine are under just with daily living. All very important in determining long term weight loss, maintenance, energy and calories we separate into different categories.

Our E stands for resting energy expenditure, that's roughly 60 to send 70% of your daily calorie or energy usage is just keeping your heart beating your liver filtering your blood and your lung, getting air in and out via the diaphragm. The neat and spa is probably some of the things I'm going to spend the most time on in this little series. That is just movement outside of exercise, using the stairs instead of the elevator, parking farther away from your destination although seems spontaneous physical activity is spa so going outside at lunch and going for a 10 minute jog in the sun. That spot that's awesome. Ta is a thermic effective activity that is more exercise base the thermic effect of food TF is Nexus negligible it's there's different rates for different types of foods. We're not going to get into great detail in that in this presentation because it's just not a day to day thing you would think of energy and calories really must be tailored to the individual, morbidly obese people can tolerate much lower calories than a moderately or a slightly obese person.

In other words, if you weigh 150 pounds want to get to 140 pounds, it's going to be much more difficult than someone that weighs 300 pounds to get to 290. That's very important to understand, because people with larger mass can maintain lean mass easier than can a lean person. And so discussing the individuality of energy and calories through this is going to be very important to really try to grasp and get ahold of. When we look at calories. If we were to just write diets based on calories, then fasting zero calories vl e DS or vl e CS very low energy diets are very low calorie diets. Forgive me VLC DS are anywhere between four and 800 calories a day.

A popular version of that is the HCG diet that's out there. There's a couple other scars Dale's, I think the grapefruit diet, the Mayo Clinic diet that doesn't really come from the Mayo Clinic. Those are a lot of those are these v LEDs, LEDs or low energy diets or LCDs. low calorie diets are anywhere between 812 hundred calories per day. There's also a lot of those out there. There's macronutrient exchange diets like the ketogenic diet, which says Don't worry about counting your calories, just eat as much fat as you want.

Don't eat carbs. And then there's fad diets that go anywhere from hanging upside down for 10 minutes a day before eating to you and believe some of the stuff I've heard and read. It's just amazing how many diet experts are out there. So we're not even going to cover those. Again, we want to get to the basic The important thing is Understanding that a weight loss of 10% will be beneficial to almost every medical condition you could possibly have. This is just a short list of all the things that go that improve with a 10% fat loss.

So if you are 300 pounds and go and lose 30 pounds 10% Go to 270. All these things improve some by up to 50%. It's amazing. You don't have to look like a fitness model. To be healthy. It's a matter of fact, a lot of the fitness models are not healthy because they went too far on the other extreme.

So focusing on short term weight loss goals, utilizing the techniques in this course will really change your overall health well being and quality of life. It's a huge thing. dieting in itself is difficult. There's a lot of negatives to it, it's hard on the body. This molecule you see on the screen that's testosterone. When you start to go low calorie or high exercise, testosterone binds to sex hormones.

Binding globulin very easy, and that means you have less free testosterone. Everything changes when testosterone goes down in men and women, they don't feel as well their sex drive goes away. sexual function or performance changes their brain changes. To Sasha's very cognitive hormones, cortisol increases because insulin is going down. When you're on a low calorie, high exercise, diet, insulin goes down, cortisol increases causing breakdown of your muscles. It also prevents protein synthesis, your immune system gets a hit and goes down.

All these things start changing your thyroid gets nug when you do not eat enough calories or exercise too much. I hear all the time how people say, Doc I'm have a weight issue because my thyroid doesn't work and I say Well, are you dieting? And if they answer Yes, and I say Well, you're right. It's true. When you diet low calorie high exercise, your thyroid stops working the decreases the active t three the active hormone, you have an increase in RT three which stops, the active thyroid hormone from working tissues become resistant to T three that is present their fatty acid levels impair uptake of T four and the liver to change it to T three. All these things happen to your thyroid that really shouldn't be happening.

And that's why dieting naked dieting when done correctly, protects the hormones. That's one thing we'll talk about too when we talk about getting your doctor involved is to check hormones and follow these and see how we can keep hormones optimized to help you lose weight and maintain it. ating changes leptin, it decreases human growth hormone and insulin growth factor one changing the way you feel gralen the road rage hormone goes through the roof when you're dieting so all these things we have to overcome we have to beat them. So you can optimize your fat loss. And then, and in my opinion, more importantly, maintain that fat loss over time. That's what this whole course is about.

So how do we overcome those barriers? How do we beat those things that occur when we're quote unquote dieting? Well, we have a couple of things, the 12 steps of optimal health, I'm going to cover each one of them and show you simple things you can do day to day to help you lose fat and keep it off. We're gonna talk about cyclic eating and how really, if you adjust your eating style to your lifestyle, not the other way around, it will help you maintain long term weight loss. Planning schedule breaks, huge. Excuse me in having scheduled breaks are so important, because you have to live life still.

So we'll talk about that. Having close follow up having what I call the accountability buddy huge monitoring results, both subjective results. How Do you feel how's your energy? How's your sleep? How's your sex life and objective results? What does that scale say?

What is my lean mass to fat mass? What is my clothes, have my dress or my pant size change? Those things are absolutely important. Those all come together to help you overcome those barriers of dieting, lose the weight, lose the fat and maintain it long term. So we will get into that in a lot more detail. Here coming up in part two of basic eating principles.