Welcome to lecture number seven indirect caloric control. In this little series, we are going to cover how to subtly control your total caloric intake really works well. Now, some of this stuff I've already mentioned, talked about biggest meal after you fast, do not eat before bed, eat the majority of your carbohydrates at your first meal, and continue to drink water throughout your waking hours. Those are all very powerful indirect ways to limit total caloric intake. Let me focus on a couple of these with a little more detail if I may. I want to tell you about a term I call food timing or crono neutral kinetics.

For those of you who have read any of my books, you'll recognize this as something I put in almost all of them actually, it's a technique of applying food timing to your day, just simply involves eating the majority of Your carbohydrates earlier in the day are after your fast and cutting the high insulin stimulating carbohydrates such as active carbohydrates later in the day. This is a very simple and subtle way to keep calories down as the majority of us tend to eat big carb crammed dinners. But there is more to it than that. Before I get into the description of food timing, let me provide you with some information I think may be interesting to some of you. And that's explaining this crono neutrik kinetics crono is time nutrient means nutrition kinetics is having to do a change and it is the time dependent changes in kinetics, which may proceed from circadian variations at each step.

So the way we absorb food the way it's distributed, our metabolism and excretion of food is actually on a clock. We all know that clock works. A lot of us wake up in the morning and do the same thing every morning. I won't get into detail there but i think you know what I'm talking about. About the amount of food, what the food was taken with all that stuff comes into play, but so does the time of day you ingest food based on our natural daily cycles, sleep wake cycles, or your circadian rhythm. I could seriously spend an hour on this topic because it's such a powerful tool for health, weight loss, weight loss, maintenance, etc.

But let me just briefly sum it up by saying your body's ability to utilize carbohydrates properly is greatest earlier in the day or after your fasting insulin sensitivity is at its highest. Very similar to what exercise does and a number of other metabolic processes are optimized. If you eat your carbs earlier in the day or after your fast, it's a powerful weight loss tool and as it influences weight gain and loss, influences those hormones Jason Shea say in a very optimal manner. So having lean meats, green fruits and vegetables in the evening or closer to bed. Without the bread pastas or potatoes really does indirectly lower your total caloric intake for the day. That's why I put it under here.

For anybody who's grumbling under their breath about the assumed fact you cannot have dinner without some sort of carb. Let me encourage you to use the World Wide Web and find hundreds of alternatives that actually look tastes and have similar textures to those carbohydrates using vegetables. Simple example, one of our favorites is using mashed cauliflower with butter and salt and pepper in place of mashed potatoes. But that's just one simple example. Really, in a quick summary of this really important side, let me give you an example utilizing this technique. Go to bed on an empty stomach as we've talked about wake up in the morning, after your overnight fast when insulin sensitivity is at its highest.

So that doesn't mean if you're a breakfast eater or you wait during a delayed eating technique or intermittent fasting, wait till later in the day, but at Time have the most active carbohydrates so your day, thereby spiking your insulin, storing that energy in the muscles and may and your lean mass tissue rather than storing it in your behind your belly wherever your storage site may be. And this provides your body the fuel throughout the day. ensure adequate protein is available every meal we've talked about that eat according to your schedule throughout the day, and slowly decrease your actual carbohydrate carbohydrate intake, allowing a steady drop in insulin causing the body to return to fat stores for energy while you're awake and carrying out your daily activities. That in a nutshell, is food timing, or crono. Neutral kinetics a great way to subtly lower your total caloric intake.

Cycle heating is another great thing to do. So, if you talk to anybody who's real Successful Weight Loss, and most importantly, weight loss maintenance, you're going to find a lot of people eat the same thing every day in discussing this type of Topic with people that are successful in weight lives, they are quick to point out to eat the same foods every day allows them to consciously and subconsciously control their calories. They eat to their schedule, they control their hunger and urges and they maintain their long term weight loss in their bodies. They still apply schedule breaks, as we'll talk about in a minute here, but the simplicity of the style of eating works very well for them. So since I'm quite aware that not everyone can do that eat the same thing every day. Whether monotony is your enemy, or you have schedule conflicts travel based on your occupation, or just flat out boredom, that's okay.

And that's where cyclic eating comes into play. So, I have found that cyclic eating like this is one of the best tools in long term fat loss and muscle maintenance, that there is the assertion behind cyclic eating a simple change what you're doing every so often for the physiological break and this psychological advantage. If you will, this really This technique allows really subtle caloric control in the big picture of things. It also allows you to alternate different foods and food types in and out of your daily eating plan. And that can be very advantageous for some in the long run. from a psychological standpoint, it allows a well controlled break while you're still following your long term health plan.

And from a physiological standpoint, it's a mini version of the topic. I'll be discussing next and schedule breaks. remember from our first lecture number one, and two, all the physiological changes that occur with caloric restriction, and what bad things happen when you quote unquote diet. The majority of them find a new baseline and most people when they're able to maintain long term weight loss, however, there are people who will constantly battle those changes those hormonal changes and regain a lot of their weight back just because they cannot fight those powerful hormones. cyclic eating really shocks have systems and keeps the hormones in balance such as leptin, and it allows you to do a long term successful program without a lot of extra work. cyclic eating involves changing the amount of carbohydrates or calories in your diet by changing portion sizes, or amounts in a planned or very systemic fashion.

Carbohydrates are easiest way to change things around and cycle your eating style in my opinion. This is done simply by increasing the amount of carbohydrates and their portion sizes for a few days consistently. And then going back to your long term amounts, lower the amounts in the big picture. It's important to always keep your protein portions at baseline. Remember, adequate protein is the first rule of dieting and increasing your protein on occasion, while decreasing carbohydrate amounts is an excellent way to cycle your eating. But again, never let your protein go too low with cyclic eating Your total caloric load can remain constant or you can change it.

Very simply, if you want to keep it the same because you have an issue with hunger, substitute protein portions for your carbohydrate portions on low carb days, and a high carb days keep your protein adequate at your baseline. But substitute the extra protein with more carbohydrates, a really simple way to do it. If you want to change your calories, I have many clients that on their low carb days, they tend to just eat less calories, because they don't add the extra carbs in they stay at that maintenance protein level and just add extra carbohydrates in so their calories change and we call that from my book better and steroids zigzag dieting, which I'm not going to cover here, but that's a really neat technique takes a little more work if you plan it out, but really a neat technique. So you can do do this method in a variety of ways.

Cut you're eating, excuse me, you're cycling you're eating for a few days in a row, cut back on a couple points. Tons of protein, substitute some carbohydrates in their place, and then increase your protein while cutting back on your carbohydrate portions for another few days and repeat it. You got to find what works best for you. I personally live on a five to two plan what that means is Monday through Friday, I'm a low carb beater. I don't eat hardly any carbs, maybe some vegetables, some green fruits or some berries. But my majority of my intake is high protein, moderate fat.

Monday through Friday, then Saturday and Sunday those I consider my higher carb days slash free meal times. So that is the best way for me to maintain a degree of leanness that I like to be in and feel good. And that's I have many examples of people who have done that and I'll give you one right now this is a case study. This is a very pleasant 45 year old female with color GS and Gs. She was 150 pounds if I recall when we started I call her hormonal II challenge because she was going through the menopause, the change she, we got her hormones balance got her through that pre menopausal state and she had lost her excess weight when we did that and she was doing very well roughly 1400 calories a day. She was eating 150 grams of protein a day and getting there for 600 calories from the protein.

As you call one gram of protein is four calories so if she's at 150 grams of protein, she's eating 600 calories. She used her hand to portion foods sizes so she looked at her hand and said I my portion sizes for my fruit and vegetables and active carbohydrates are that size, real simple technique to utilize as well. She did the krona nutria kinetics she always had her carbohydrates are first meal of the day, and then cut back everything else. All those carbohydrates later in the day, using cyclic eating, she rotated every few leads to higher protein, lower carbs into a daily plan. She did that simply by decreasing her servings of carbohydrates, increasing her servings of protein. And then she changed it the next week.

So she was actually doing weekly cyclic eating, and did very, very well. She changed it up like that. And she managed to not only get incredibly lean, but maintain it long term. She's been a long term patient mine greater than 10 years. So now she's, yeah, she's 5556 just doing wonderful. We have our hormones balance, she still follows the same cyclic eating plan.

She looks like she's 25 just absolutely amazing, because we dial that in, but her secret if I asked was to ask her interview here, here, she would say the secret to my long term success is a sick eating. Because I have I can look forward to higher carb weeks. I don't mind the lower carb weeks and I try to schedule my higher carb weeks around activities, family situations or planning Travel etc. So, cyclic eating is a great, great trick you can do it every couple days. I call it a two to one. So two days low carb one day hardcover, repeat a three to one, five to two like I do or weekly, like this.

This wonderful patient of mine has done schedule breaks. Now this is so important. So important. I call them free windows in a couple of my books, but schedule breaks have a huge, huge benefit in your lifestyle plan. As with cyclic eating, the benefits are both in the brain and the body. When you talk about scheduled breaks.

It is so powerful for long term weight loss maintenance as well what happens is people go and torture themselves for days on end weeks on end months on end. If it's the first of the year trying to stick to a new year's resolution, and then they just blow it and never go back. But when you schedule breaks when you plan something out, you will find that you can hop back on the wagon, if you will pretty easy. It's real simple. I'm going to give you some ideas on it. The timeframe can range anywhere between one and two full weeks, possibly more if you watch your fat and lean mass while you're doing it.

In other words, measuring remember, it's so important one of the rules is to keep a good, solid tracking record of how you're doing. I would also encourage you to put it on a calendar write things down, right, we all have little handheld calendars now being on our iPhones or iPads or whatever electronic device, you have Google Calendar, whatnot, you have to schedule your schedule breaks for to really work. And I mean that I've had some people fly by the seat of their pants and the ones that they do. The ones that do that do not do as well. But when you schedule your break into your schedule, put it on Google Calendar, put it on your phone, you'd be amazed what you can do with it. We call them prescription breaks in my office because I write out On a prescription pad for my patients and assignment to take a set timeframe, off all thoughts of me, diet plans, exercise even and have them marked on their calendar.

It's powerful. It's It is really writing it down. I cannot encourage you to do that more because when you don't, people you get off track. If it's not written down, you get off track. There are studies out there that refer to power, the power of schedule breaks. And one in particular I'll tell you about now it was published in obesity research in February of 2003. it in the article two researchers, I think they're winging Jeffrey, who set out to see if people would fall off the wagon when told to take a break from their dietary efforts.

The article is titled prescribed breaks as a means to disrupt weight control efforts. They took 142 subjects and put them into three groups. One group was instructed to take a long break of six weeks from their dietary efforts, the second group was told to take a short break at two weeks intermittently throughout the study. And the third group that acted like to the control group had no breaks, so they were told to stick to their prescribed diet regimen constantly without breaking. Each group member received a standard 14 week behavioral weight loss program so they all had the same program. The long break group was given a break at week seven and the short break group was given two weeks break at Week Three, six and nine.

And they were told during those breaks to stop all of their efforts and don't adhere to the program they were provided at the beginning of the study. As a number of studies do this one did not perform as the researchers thought they set out to develop a method to experimentally produce weight loss relapses. However, they found something very intriguing in my mind. Brakes produce a slowing of weight loss and in some cases a slight regain, but neither was clinically significant. As compared to the control group, so total weight loss was similar for all three groups at the end of the study. In other words, the group that dieted with outbreaks had the same results as those who had a short and long term break.

Most importantly, they found that none of the participants had any problem resuming their diets following the breaks in that cool Simply put, when you plan and write down a scheduled break from your long term weight loss efforts and weight loss, maintenance or health efforts, not only will you not gain all your weight back, you will have a much easier time getting back on the wagon when you schedule. It is so powerful when I help someone scheduled dietary break or an all out feed fest. They not only are replenished psychologically, but have done some amazing physiological adaptations as well. Remember back again to lectures one and two, how it changes your sex hormones testosterone thyroid function, growth hormone leptin, adiponectin, ghrelin, the road rage hormones, all Change with focus dieting, but if you schedule a break on paper on your Google calendar on your phone, and take it and not worry about those things, those hormones are all protected.

It is a powerful long term weight loss technique. And I would really encourage you to schedule your breaks. The next thing we want to talk about is tracking your results. It's a key component to long term health, not just flying by the seat of your pants Can I use a story all the time of people that way to use numbers that are simple 150 pounds in high school and now they're 30 years out of high school and they still weigh 150 pounds, but they look totally different. You can't use a scale as the only way to track things. It is not going to be beneficial to you it does not show your lean mass and fat mass.

That's why all sorts of subjective and objective measures. Let me quickly review with you as a way to track results, excuse me over time and maintain that weight loss. I've mentioned earlier the national weight control registry is one of the key characteristics of people who achieved long term weight loss maintenance included frequent self monitoring. So that is this is an important lifestyle. thing to do long term for no matter what your health goals may be. Scale weight is certainly the easiest and I would encourage it, but I would also follow subjective and objective data like we talked about earlier.

Subjective measures can be done with a simple journal or following an actual chart. They're important I would certainly consider how you feel to be as important as how you look really to keep subjective thoughts down on paper and learn what your body and you do Beth with. It really is an excellent way to monitor subtle changes in particularly a sick eating, you're gonna start seeing Am I higher carbs. I do better on those days do i do better with lower carbs? Back to our presentation on EMI, low carb or low fat, keeping subjective data and you're going to figure that out pretty quick, especially if you're utilizing cyclic eating. And that's why we put that in there.

Objective data is also very vital for long term weight. So one way you could do that is take a picture of yourself and compare it frequently to others. You know, the old selfie, just do a non assessable but naked selfie in front of a mirror and check it a couple times every once in a while and make sure you're maintaining your newfound look once you lose your weight. I'm a big fan of body comp testing, to actually testing your lean mass to fat mass, I think is a powerful way to do that. You can do that on your own. I actually have skin calibers with an instruction booklet.

You can measure your own body composition at home, in your privacy of your bathroom or bedroom or have your spouse or loved one measure you. It's just so important. You want to make sure that your lean mass is maintained if not going up and you're losing losing fat mass, because when you start dipping into lean mass, if your calories get too low, you're exercising too much, you're too stressed out and lean mass goes away you that is one of the first steps to regaining all your weight, long term. Very, very important to follow your lean mass and fat mass, I cannot emphasize that more. It's also important if you focus on your metabolism, you prevent disease. Seriously, when it's been proposed that metabolic changes of the majority of lifestyle related diseases such as insulin resistance, diabetes, these occur before you get fat.

And so following your body composition will allow you to catch that early. If you focus on muscle rather than fat, you're going to see that Oh, my lean mass is dipping my fat mass is going up. That's again the first step into not only regaining your weight but disease states. So Very important, very, very important. Keeping track of your progress. Specifically, those lean gains and losses are important to long term health.

I cannot emphasize that enough. It's another reason to do it. I see all the time in my practice, and you may be familiar with the term, skinny fat people. It's the term in medicine is sarcopenia, obesity, obesity, and sarcopenia is the suppose of age related decline in muscle mass with time. And this term merely defines a person with a skinnier phenotype or how they look. But only when you do their body comp, they're fat, so they look good, but they're fat.

Those are classic over exercisers under eaters. They may look good walking down the street, but I've had some of them who look absolutely wonderful, standing in front of me, but be 40 to 50% body fat. You just don't want to do that there was a study in the Journal of the American Medical Association a few years ago. That's Nearly one in four skinny people have pre diabetes and are metabolically obese. Okay, so this is another reason why you need to follow your body composition. Especially if you're someone just trying to lose that last 20 pounds and not having luck with it.

Maybe there's an underlying metabolic issue and lean mass to fat mass is a great way to check it. You can do that with calibers, again, there's some available on my website, Dr. Willie calm. You can do it with bioimpedance skinfold testing, CT scans, dexa machines, there's a lot of way to measure how often should you do it. I would say you don't have to be too overly aggressive or anal with it. I think when people get over aggressive and like weigh themselves every day, they get a little obsessed with it. And I don't think that's a good idea.

I think once every couple weeks measuring your body calm maybe once a month for women who are still menstruating the same time every month very important because as all women are tell you, they tend to hold extra water around their period, which actually change those numbers. So possibly once a month, once every three, two or three weeks, same time every month, same time every day. Same amount of clothes on when you measure yourself same amount of water and food in your belly. If you can just keep all those variables the same, you will start to notice whether or not your lifestyle program is being of benefit or hurting you. Really important and simple, simple things to do. So I'd encourage you to really track your results subjectively, in a journal, objectively, with body composition, grip strength, tape, measure measurements around the waist and hips, whatever suits your needs and fits your lifestyle.

I'd encourage you to do but it's definitely part of long term weight loss. These are the last two of the 12 steps to optimal health we talked about. So let me just cover them real quick. scheduled schedule. And this recommendation does wonders for that subtle calorie control. I say I used to my clinic to help people understand the importance of planning ahead.

It's a way reinforcing the number 12 if you fail to plan plan to fail, but it also gives some direction as how to plan. Every single one of you listening has a schedule. If you're a school teacher or a lawyer or a doctor, stay at home mom, you have a schedule, most days a week. And if I may use just my own schedule Monday through Friday, I have a set time I wake up sometime I go to the gym set time I work set time I go run my kids around to their various activities. set time we come home set time we have dinner, there may be a little bit of variability, maybe 15 minutes, a half an hour in their set time to help my little buddies and their school projects. I mean, there we all have a schedule.

So when you're scheduled, schedule your food that's simple. To that schedule, add 30 minutes and make your food for the day. very least map out on your handheld communication device or iPhone, what you're going to know where you're going to what you're going to eat. Know what surroundings you'll be in for food intake, if you will have a lunch meeting, and they serve doughnuts and cream puffs, you better plan ahead and bring your own food it's very less eat before you get there. So you're not as tempted. Keeping your food schedule and planned out on days that are already planned out for you is a great way to suddenly control your caloric intake, it really works.

You will control it crosses your lips, not your job or your meeting, nor the traffic jam on the way home you control and therefore you control your total caloric load for that day. By the same token when you're not scheduled, be a little more laid back with your food choices in your quest for long term weight loss, maintenance and health. Look at the big picture, your ability to keep the weight off as a lifestyle choice. And if your schedule most days of your lives, planning your food intake on those days will keep you where you want to be or help you get there. Even if you do not do so well on the non scheduled days, just as I discussed and schedule breaks, write down your schedule and follow it, obviously, allow for the occasional wrench thrown into your engine. But overall, if you can be a high self monitor, plan your food intake on the days, life has plans for you, then you will succeed long term if you fail to plan, plan to fail.

It's just that simple. So that ends our indirect and subtle ways to control calories. Next we're going to talk about Quick Weight Loss techniques.