Starter Kit for Overcoming Weight Loss Resistance courtesy of 2 Fit Docs YouTube Channel A weight loss resistant body burns sugar rather than fat for energy. By avoiding sugar and starchy foods and increasing dietary fats, you train your body to prefer burning fat as fuel. by Drs. Keith & Becky Gillaspy http://www.youtube.com/2fitdocs
Thanks for downloading the Starter Kit. We re happy to have you joining us! On the pages that follow, you ll find: 1. A checklist outlining the 0,1,2,3 Strategy that Dr. Keith used to lose his initial 12 pounds. 2. A list of five foods Dr. Keith added to his diet and five foods that he eliminated to accelerate his weight loss and lose 19 pounds in 30 days. It s our hope that you ll use this information to jumpstart your weight loss and overcome any resistance your body has to burning fat. We also hope you ll join us every week on our 2 Fit Docs YouTube Channel as we show you Keith s weight loss progress, celebrate milestones, and work through plateaus using sound scientific principles, not crazy fads. To Your Health, Drs. Keith and Becky P.S. Subscribe to our YouTube Channel, so you never miss an episode! 2FitDocs
5 Foods To ADD If You re Weight Loss Resistant Coconut oil contains medium chain triglycerides (MCTs) that are easily metabolized to provide energy and encourage weight loss. Being a mainly saturated fat, coconut oil remains stable when heated making it a good choice for cooking. Nuts & Seeds pack a healthy mix of protein, unsaturated fats, fiber and crunchiness that work together to make you feel full. Studies show that this hunger satisfaction benefit causes you to eat less the rest of the day. Most nuts and seeds have a low glycemic index and glycemic load which means they don t significantly raise your blood sugar or insulin levels. Fatty Fish like wild-caught salmon, halibut, herring, mackerel, sardines, and trout are rich in omega-3 fatty acids. These healthy fats support the integrity of your cell membranes creating a smooth path for hormones and nutrients to cross into your cells where they regulate energy production. Omega-3s from fatty fish can also reduce insulin resistance making it easier for your body to burn fat. Eggs are back in style. For many years eggs were unfairly linked to heart disease. Today, they are heralded as a heart-healthy food that improves your cholesterol profile. Eggs are an inexpensive and convenient way to get a full blend of vitamins, minerals, proteins and fats. Minerals follow water out of your body when you switch from a high-carb to a low-carb diet. This loss of minerals can cause hunger, headaches, fatigue, muscle cramps, moodiness, and a sluggish metabolism. Make sure you re getting enough sodium, potassium, magnesium, and zinc. Sea salt and a good multivitamin can help. Watch 2FitDocs on YouTube 3
5 Foods To AVOID If You re Weight Loss Resistant *The following foods should be avoided until you overcome weight loss resistance. Once your body is burning fat efficiently (about 1-6 months), you can experiment with adding the foods back to your diet. Grains are broken down into sugar inside your body. The sugar goes into your blood causing a surge in insulin. In a healthy body, the insulin sweeps the blood sugar into your cells where it s used for energy. But in an insulin resistant body, the cells resistant insulin leading to fatigue, cravings and easy fat storage. Avoid barley, oats, quinoa, rice and similar grains. Starchy Vegetables are healthy foods that contain valuable vitamins and minerals. However, they have a higher glycemic index than non-starchy vegetables, which presents a problem for weight loss. Avoid sweet potatoes, white potatoes, corn, butternut squash, acorn squash, parsnips, and pumpkin. Fruits are satisfying and nutrient-dense foods that are filled with fiber and antioxidants. But they contain natural sugars that can create problems for a person with insulin resistance or metabolic syndrome. To fire up fat burning, temporarily avoid all fruits. When you reintroduce fruit, start with lower glycemic varieties like wild berries, lemons, and limes. Beans are a dieter s best friend, as long as that dieter s body is not weight loss resistant. Beans are high in carbohydrates, which is not ideal for blood sugar regulation. They can also be hard to digest, especially for those with known digestive disorders or leaky gut syndrome. Refined Vegetable Oils like corn, canola, soy, sunflower and safflower contain inflammatory omega-6 fatty acids. Women who take in more Omega-6 fatty acids than Omega 3s tend to have higher than normal levels of male hormones, which encourages belly fat. Watch 2FitDocs on YouTube 4