Real Story With Dieting Dr. Kareem Samhouri

Transcription

1 Real Story With Dieting Dr. Kareem Samhouri Hi everybody, I m Dr. K and welcome to the Real Story With Dieting, why they always fail. I m real happy to be here with you today with and I know that you re going to get crazy and sick results and that you don t need to diet at all and let me explain why. You see, first of all diets set you up for sabotage. This is the truth. That s why they never work. They get your result. You will lose the weight, but the truth is your reward for eating less over time, unfortunately, is eating less over time. That s just the way it goes. The truth is, by restricting calories or calorie deprivation, caloric deprivation, what s happening is your metabolism s lowering. Now, this is isn t the truth if you re eating 10,000 calories a day and you restrict it to 8,000. So, let s not get carried away with that sort of thought. But, this certainly is the truth to be able to say that if you are eating anywhere close to a normal and consistent diet, and all of a sudden you start to restrict calories like crazy, that you re not going to end up losing weight in the long run. In fact, let s just break this down into numbers. Let s say you re eating a 2,000 calorie a day diet, pretty healthy diet. All of a sudden you restrict down to 1,800 to be following your diet. Then a few weeks later you say, I m losing weight but not fast enough. You restrict it down to 1,600. From 1,600 let s say you really bottom out at 1,500 calories a day. I know, it sounds crazy, but I ve seen a lot of people do it, especially if you re trying to build muscle. How the heck are you going to do it at 1,500 calories a day? All right, fine. So, you re at 1,500 calories a day and you stay there for 4 weeks. You re getting great results. You re losing the weight. You re not really doing a great job of building muscle mass, but you are losing weight so you re pretty happy with that aspect. Now what? Now, what happens when all of a sudden, the next week you cheat? First of all, you re going to believe that you re failing yourself, because you re not following your diet, which is unfair, because you ve just done a tremendous job of actually following your diet. But, the second part of this is, let s say you re up to 1,700 calories, because you decided to have a pack of Skittles worth 200 calories. Fine, so now you re at 1,700 calories. But guess what? Your body s already balanced out at 1,500. So, whereas before you weren t gaining any weight at all, you might not be losing, but you weren t 1

2 gaining any weight at all at 2,000 calories a day. Now, with 1,700 calories a day you re putting the pounds back on. Completely unfair, wouldn t you say? Now, what are you going to do? Are you going to stay at 1,700 calories until that balances out so you don t have to go back to gaining weight at 1,700? Then what happens when you go to 1,800 by accident? You re gaining weight again. It sucks. It totally sucks and I don t want this to happen to you. Instead, let s work on how you can get more calories and still burn off the pounds, still burn off that fat, still get those six pack abs. That s the real story with dieting. Do not diet! Don t do it! Instead, work on lifestyle modification. Everybody says moderation is king and that sounds fine, but how does that apply to your real life? I ll tell you right now. Let s talk about ratios. Let s talk about looking at ratios in our meals of carbohydrates to proteins to fats. There s a great book out there called the Zone Diet and the only part I like about it is the fact that the diet s a little bit on the extreme side. But, the truth is, they talk about food either being medicine or poison. If you re eating the wrong combination of nutrients, food effectively acts like poison. It really becomes toxic to your body, the energy level just bottoms out and it becomes very difficult to achieve any goal that you want to or be focused in your daily life or increase physical activity levels or hit high intensity during your workout, which is necessary for six pack abs. You need to get really intense. Now, what happens if all of a sudden you re putting the wrong combinations of nutrients in your body? You simply can t get the intensity. There s no oomph there when you need it. So, what do you do? Well, you get less out of your workout, right? And then you either have to restrict calories in order to keep putting toxic food into your body. I mean, it s a vicious cycle. Now, on the flip side, let s say that you have a decent ratio of carbohydrates to proteins to fats. What that would be is roughly 9 grams of carbs to 7 grams of protein to 4 grams of fat. At least that s the ratio they use in the Zone Diet and I find that if I stick more or less to that ratio it works out well, and I don t count the grams. But, for about a week, maybe two, I did to get an idea of what s in my food. Now I just sort of know when I m giving myself different servings of each aspect of my meal. If I m having rice, I have less that I used to, but if I m having meat, I have more than I used to. I m not somebody that says just consume crazy quantities of protein. In fact, I disagree with that because that could be hard on internal organs, vital organs and gall bladder function, the list goes on. I wouldn t want your kidneys to go through that, but I do want you to change the ratios. 2

3 If you re using the same ratio that a restaurant is, then you re working on a budget. It s a lack of mentality. The truth is, for the restaurant business, they need to save dollars as well, just like any other business. So, the easiest place to save dollars is the most expensive food, which, low and behold, happens to be the protein, because those are the meats. Those are the cheeses. Those are the most expensive areas. So, if you can cut back there, put a little bit extra rice on the plate, put a little bit extra bread on the plate, still make it look great and taste great, your profit margin goes up, right? So, if your ratios of your carbohydrates to proteins to fats look anything like they do in a restaurant, you re way off. I know fat s always going to be high at a restaurant, let s set that one aside for a moment. Fat does taste good, but let s focus on the right fats. You see, through lifestyle modification plan, what you re effectively doing is not eliminating your favorite food, eliminating your foods that aren t that great for you that you really could care less about or you re sort of in between about so that a lot of the foods that aren t good for you disappear anyways, but your favorites stay and then modifying the ratios of what you eat. In doing so, effectively what you re doing is you re going to boost your metabolism. You re going to be in the zone all the time and your results are going to show it. You see, energy level will climb and when energy level climbs, the intensity you can put into each workout, well, that climbs, too. Because you re so focused and in the zone, you can listen to your other audio for this portion, but I can t even begin to tell you how important mindset s going to be. When you can really focus and feel like you re there, you re present, your mindset s much improved and you re able to use mental imagery as you hear about in your other audio. You re able to be able to have a preworkout routine, a warm-up routine where you re actually seeing what s happening in the workout to come. You re able to actually recover properly and reflect upon your workout and not just feel cloudy. It makes all the difference in the world and you re able to plan out your next workout much better while still in the gym in the mindset or the intensity that is needed. Being in the zone or having the proper ratio of nutrients is extremely important. The other thing is, we started to touch upon caloric deprivation and how that s going to force you to restrict more calories in the future. Well, now let s flip that around. Let s say that instead of restricting calories you want to add calories. So, what do you have to do? You have to add exercise to be able to add calories and you have to add muscle to be able to add calories, because muscle is going to consume a lot of protein. So, with more muscle you need more protein to be able to sustain it and therefore you re going to consume more calories. It s a pretty sensible argument. 3

4 Also, with more exercise means more fat breakdown because it s prolonged energy use, especially if you re in the 40 minute time frame or longer of exercising. You re really using your fats at that point in time and breaking them down effectively. Let s take that one step further. If you re exercising properly in intensity, you don t have to exercise for that entire timeframe to continue to lose your fats after you leave the gym. We ll talk more about that in a moment. If what you want to do is to be able to add calories, then what you need to be able to do is add intensity and add muscle. So, if your goal is to eat less, fine, diet. But, you re most likely going to fail somewhere in the future whether it s some or all of the weight. There s also a really good chance, as you re restricting calories, you re wasting away your muscles, especially if you ve got any mean on you to begin with. If you re wasting away muscle, ultimately your muscle to fat ratio is going down, not up, and if that happens, your metabolism follows in suit. The reverse is true as well. If you can get your muscle to go up, so your muscle to fat ratio goes up, your metabolism rises with it and therein lays the success. So, it s important that you understand that in order to add muscle, you need to add food and you need to add intensity and then as a result, in the long run, you re going to be able to eat more every single day. I m telling you, you don t need to get up to 10,000 calorie a day diet, but certainly it would be really nice to be able to splurge every now and then and not feel like you re cheating yourself. That s another point, the self-esteem factor that comes with dieting. Nobody s perfect and whenever something s temporary we have a tendency to want to seek chaos. I mean, that s just like we want to cheat. We want to go against it. It s like rules are meant to be broken. That s a catch phrase, but it s also the truth. People do want to break rules and I understand why, because nobody likes to be imposed upon. So, a diet, I mean, I can t think of anything that s more imposing. The truth is, this is an intrusive thing to add to your daily routine. To have to think about not consuming the favorite things all the time and not eating out of boredom when you re so used to it and everything else. Now, eating out of boredom s not the greatest thing, but what happens when you diet and then all of a sudden you end up going against your diet, albeit for a minute, an hour, a day or a week? Well, you feel like you let yourself down. You didn t just let yourself down with something little. You let yourself down with arguably the most important thing in your life, your health. If you re a parent, potentially the example you set for your children. 4

5 This is actually, whether you re realizing all this or not, this is heavy. I mean, this is really heavy. If you re letting yourself down with something you ve determined to be the most important thing in your life, well then, what can you hold yourself to? Whether this is in your conscious mind or subconscious mind, with my clients and patients the more I dig, this always comes out somewhere along the line. A lot of times you have to get the thought process started, but it s no wonder that you feel really down while dieting. You re letting yourself down, but you re not actually letting yourself down. You ve just sort of tricked yourself into believing that eating a food that you really desire means letting yourself down with something important in your life. No! Let s get rid of that mentality. Let s stop making you feel like you re cheating by eating. Come on! It s a basic necessity of life. We live in a world where food it delicious. Eat it! That s great! But, be reasonable. If it s not your favorite food, or you re not really craving it, don t go for it if it s not good for you. If there is a favorite food of yours that s really good for you, make it a point to eat more of it. Eat high fiber because of the mechanical effect that it has in your intestines. When you reach for a snack, ask yourself first, Would I be happy with baby carrots? If you d be happy with baby carrots, or you d be happy with a snack bar, eat the baby carrots. If you d be happy with a Snickers or you d be happy with a glass of juice. Well, sugar versus fat, at least have the sugar. I mean, neither one s great for you, but maybe you don t need to have both. If, for example, you really want to eat a steak tonight, would it be so bad to add some steamed broccoli to that or some spinach? Could you ditch the mashed potatoes because the steak is what you really want? Now you re talking! Let s get rid of the starches unless they re your favorite. Starches, they weigh heavy on you and it makes it hard to lose weight, but if it s really what you love to eat, there s no reason why you can t be thin and have starches. But, there is a reason why if you eat a cup of lard with dinner in addition to your starch and a big fat steak, why it s not going to work out. How about the fact that maybe you want bacon for breakfast? Okay, I understand. Probably 0 nutritional value what-so-ever, but your favorite food, let s say. Something you really enjoy eating for breakfast. Fine, when you go to have your piece of toast, do you have to smother it in butter? Is that really necessary? Or, let s say if you could at least take paper towels and sop the grease off the bacon, try and get your fat in another direction. What happens if you just put a little plate of olive oil out and dip your bread in there with some salt and pepper? Equally delicious, much better fat for you than the butter or the bacon grease. You still get to eat your favorite foods. Do you see where I m going with this? Do you understand how little modifications make all the difference in the world? You see, the real story with dieting is 5

6 that they will fail. But, the real story with Six Pack Abs success is that you figure out ways to make things look and taste better because of the fact that they are great foods and foods that you enjoy. You also fix your ratios and you re all set. It doesn t mean less food. It just means potentially less of one food and more of another. That s okay. Choosing better options, there s nothing wrong with that, and choosing options that you can live with in the long term. If you do that, you re going to be really happy with yourself. You re going to feel a sense of satisfaction for being I really just did what I said I was going to do, but I got to enjoy my meal at the same time. It s positive reinforcement. Do you want negative reinforcement if this food tastes like crap? Or, do you want positive reinforcement of, Man, I m stuffed. That meal was great and I made wise decisions today. Of course you want the latter, right? It only makes sense. So, I encourage you to stay away from diets. Let s work towards lifestyle modification. Write down if you need to, in fact, this is a great exercise. Why not take out a column or a piece of paper and divide it into two columns, column A and column B. Column A is going to be foods that you love. Column B is going to be food that you hate. Don t distinguish between foods that are bad for you or good for you, just write down all the foods that you love. Write down all the foods that you hate. Any of the foods that you hate, don t eat them. Don t eat them! Don t go there! Any of the foods that you love, let s take a look through there. Let s divide into good and bad as the next portion of this exercise. Take out a second sheet of paper and this time I want to you take column A and determine whether the food s good for you or bad for you and if you don t know, you can always send me questions. I also recommend RotationalCardDiet.com to a lot of my clients and patients. The reason is not because it s a diet. It is a great way to jumpstart your metabolism, but the truth is, it really teaches you some good lesions about a great way to eat without dieting and looking towards the long term and it also gives you menus and what s the items and nutritional values. I find it to be extremely useful. Again, don t focus on the diet aspect; focus on the information present within the manual. If you re taking my advice and heeding my warning about it, I really believe it would help you a lot. I encourage you to take a look. If you have any trouble with the nutrients, although I m sure you can Google stuff and find out information without any trouble what-so-ever. So, as I was saying, you re diving column A into good foods and bad foods for you. So, any of the bad foods, now what I want you to do is rank them. The top 3 you re going to keep eating. The rest of them, let them go. Or, eat them in moderation, on occasion. The foods that you decided you re going to keep eating, try not to have 6

7 more than one of those a day and try not to have a heaping serving of it. But, every day reward yourself with some of it. Now, the foods that are actually good for you that you love that are from column A, make it a point to eat those every day. Try and chose at least 3 of those foods every single day. I think what you ll find is that you love eating this stuff, it s good for you and you re content with yourself for being able to make wise decisions that are going to affect your health in an extremely positive way. And because of the fact that now what we did is we took positive reinforcement, foods that you really enjoy, and we assign that to your dieter nutrition plan. Now what s going to happen is that when you do eat those column B foods, when you do have them by mistake or you just felt like it, instead of feeling like you failed yourself, you re going to feel like you ve been actually doing something positive this whole time and then you just happen to let go a little bit because it s a reward for all the time you just put forth. More tricks. See, a lot of diets don t talk about what plate size to use and stuff like that. What happens if I took, for example, a Frisbee and I put 10 green peas inside of a Frisbee? How would that look? It would look like it s nothing. It would look like it s really nothing. I would look like there s no food there at all. 10 peas is not a lot of food. Now, if I took those same 10 peas and I put them onto a teaspoon how would it look? It would look full, right? It would look like a whole spoonful of peas. Not a lot of food again, but it certainly looks like more. So, why use the biggest plate possible? Why not ditch those plates? You can always help yourself to a second serving, but the psychology behind a second serving is that you re willing to wait and see if you re still hungry. Whereas if it s the reverse, the psychology behind wasting food is that socially, that s unacceptable and you were taught not to do it most likely growing up, and certainly in almost every culture in the world. If you have a big plate, it s easy to want to fill it and you give yourself serving sizes or portions that relate to the size of the plate. If instead you have a smaller plate, and I m not talking tiny, but I m saying maybe half the size of a normal plate, something like a dessert plate, and you eat off of that, well, now you re not really restricting calories, you re just choosing reasonable servings and seeing if you re still hungry. How about also dividing meals in half? Instead of not eating the whole thing, divide it in half. Wait between 30 and 45 minutes and then eat the other half. Allow your digestive process to start. Allow some of the blood to go to your stomach without all the blood going to your stomach so your metabolism won t fall. See, from there you can have much more success because of the fact that you ll know, first of all, if you re satiated, if you re full, because it takes a little bit of time to catch up so that you know that you re full. And second of all, your metabolism s higher the entire time. 7

8 Lastly what I d like to talk to you about is spreading meals out over the day. You ve probably heard this before and it s important, but not just meals, water as well. You can t deprive your body of hydration because the cellular processes that determine your metabolic demand are dependent upon how much hydration is in your body. So, if you dehydrate your body, like for example go to sleep. A lot of people don t give this credit for dehydration, but it s very often an 8 hour period without any water what-soever. If you dehydrate your body and you don t wake up and rehydrate immediately, then your cellular processes are slowed and as a result so is your metabolism. That s why they say breakfast is the most important meal of the day, because you re breaking fast. It makes sense. So, you ve got to be careful not to wait too long or you won t be able to rev up your metabolism. The same is going to be true with a glass of water. You need to be able to have a glass of water as soon as you wake up. You should have a glass of water right before you go to bed. In the beginning people say, Oh, man, I had to get up and pee. This sucks. But the truth is, your bladder is probably irritated from being dehydrated for so long. Over a period of 2 to 3 weeks, this will change. Give it a chance. Yeah, probably for 2 or 3 weeks you re probably going to have to get up and go to the bathroom when you go to sleep, but it does get better and you ll feel better for it and you ll have more clarity of thought. That is an extremely important aspect. Another important aspect is not forcing a fast more often than just sleeping at night. If you eat something before you go to bed, if you eat something when you wake up in the morning, if you eat 6 meals a day or 5 meals a day. Or, better said, 6 small meals or 6 big snacks per day, what you re doing is you re allowing your digestive process to take place the entire time throughout the day instead of overloading it all at once, demanding too much blood supply when you simply can t get it and then not being able to get the result that you want. Instead, rev it up. Give it periodic refueling moments throughout the day and your results are going to show. The truth is, this is sustainable. It s easy to do, but it takes a little bit of planning. It takes establishing a new routine when it comes to cooking. It takes having a routine of packaging items, cooking a little bit bigger portions and then on Sunday night cooking the most and just pre-packaging into Tupperware, sticking it in the freezer, saying Monday meal 1, Monday meal 2, Monday meal 3, and so on an so forth and then just taking them with you to work or wherever you are, or at home for that matter. If you do this it will make a big difference. Finally I d like to talk to you about what you re doing to recover from your workouts, because a lot of people say they just worked out, they don t want to consume calories. No! Wrong! Wrong, wrong, wrong! Instead, I use Pro-Grade s workout 8

9 recovery shake because it s easily mixable. I like it a lot and it s extremely portable. If you want to learn about that you can go to BucksCountyNutrition.com. There s no pressure to buy it. They do offer 100% money back guarantee, but any combination of carbohydrates and protein following a workout will ultimately give you an energy surge, making your more likely to carry out the rest of your daily activities as well as enhance recovery so you can take more away from your next workout. This does not mean substitute this for a meal. Do not do that under any circumstances. This is in addition to, as a result of your workout, in order to get the best effect. So, make sure that you re getting some sort of protein shake, preferably low or no fat and somewhere around 180 calories. You could definitely have a snack bar with maybe a little bit of peanut butter, like a fruit and nut bar, reduced fat peanut butter, preferably if you re going to do that. There are plenty of other snacks that you can choose from. Like I said, the important thing is that you re consuming something, a Cliff Bar, something as soon as you finish working out and I m talking minutes, not hours. And then you go home and eat a meal within an hour. That is so important, because your recovery process determines how much you can take away from the next workout and how high your metabolism s going to be for the next 24 to 48 hours to follow. Therein lies the key to your success with your Six Pack Ab Formula. The Secret Ab Formula is designed to be able to produce serious results and I m here to help. Again, I m Dr. K. I m so glad that you could join me today and I m really excited that you got started with, because I know the results are going to just be through the roof. Remember, you can call on me anytime. I m always happy to help you. I hope you have a great day and I wish you the best of luck with all of your Six Pack Ab goals. Have a great day. Bye-bye. 9