Weight loss Tips

(updated Nov 23)

 

Key Facts:

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- Energy in = Energy out model is outdated!

- Sugar is prefer fuel for energy

- Excess sugar turn to fat but not vice versa

- All Carb eventually turn to sugar through digestion (except fiber)

- Fat for storage (analog/food in freezer)

- In order to lose weight, have to turn body into fat burning mode first

- Insulin is the key hormone need to keep low  

- Eating healthy will maintain current health BUT WILL NOT LOST WEIGHT

- Fat burning can occur while body inactive/at night

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Please watch:

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1. https://www.tiktok.com/@dana.estelle/video/7260114827719331078

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2. https://www.tiktok.com/@ramansekhonn/video/7326208128167464198?is_from_webapp=1&sender_device=pc&web_id=7349052979700532757

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3. https://www.tiktok.com/@brendan.oxford5/video/7357536139080682795

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4. https://www.tiktok.com/@nutritiouslyeasy/video/7336313311505435947?is_from_webapp=1&sender_device=pc&web_id=7349052979700532757

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5. https://www.tiktok.com/@nutritiouslyeasy/video/7336312310165687595?is_from_webapp=1&sender_device=pc&web_id=7349052979700532757

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Weight loss doctrine: 

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NO sugar and NO carb

(not low carb)

 

Intermittent Fasting and NO snacking

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Exercise:

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Any mild/moderate 30min (walking/running/swimming/biking/gym) daily

NO NEED strenuous exercise (HUNGRY if too much exercise, end up overeating!)

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Blood tests before and 3-monthly!

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Intermittent Fasting 

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FAST 16/8 EAT (MOST COMMON protocol)

(skip brekkie/Eat at 10am and 6pm)

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IMPORTANT NO SNAKING (Keep insulin low)

IF HUNGRY, DRINK WATER/TEA/COFFEE (unsweetened no milk)

GUARANTEE HUNGER ALWAYS GO IN 10MIN

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Mealtime start eating with 1.fibre 2.protein 3. fat

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other protocols:

https://www.healthline.com/nutrition/intermittent-fasting-guide

https://www.dailymotion.com/video/x370lox

https://www.youtube.com/watch?v=QNJ3fJT2qY8&t=83s

 

 

Low Carb (Keto/high protein)

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- Aim <50g carb daily (the lower the better)

(200-300g carb in normal diet)

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- replace carb with protein or healthy fat

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- It takes body up to 5 days to change from sugar to fat burning

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- YOU WILL FEEL UNWELL FOR UP TO 5 DAYS (Keto flu) BUT ONCE YOUR BODY IN FAT BURNING YOU WILL FEEL GREAT!

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- Adverse effects (constipation/hair loss/bad breath/dehydration)

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- Get fiber laxative  (Metamucil/Benefiber) or Woolthworth Macro Organic Psyllium Husk

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- Beware of supermarket processed low carb snacks (portion trick/very high in fat/energy dense)

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- Get the FreeStyle Libre CGM to help to monitor blood gluose and learn about how different food affecting you

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Please watch Youtube videos (Dr Berg/Fung) Channel:

 

https://www.youtube.com/playlist?list=PL2Q9g7iZhNI8UKGuiuBQMG2bUIE3Hn5Mz

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Low Carb Down Under

https://lowcarbdownunder.com.au/

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EAT:

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REAL FOOD (FOOD LOOK ORIGINAL NO PROCESS)

avocado/veggies/cauliflower

salmon/tuna

eggs (don't worry about cholesterol)

chicken/beef/pork/lamb

dark chocolate

Nuts (real)

olive oil/butter/cheese (real)

Greek yogurt

Almond bread (alpine brand)

Berries

coffee/w almond

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AVOID:

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Cereal/bread/pasta/rice/noodle/potato/corn

biscuit/cake/juice

less fruits?

SEED OIL

PROCESSED FOOD

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Melbourne low carb clinic

https://mlcclinic.com.au/

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Low Carb Down Under

https://lowcarbdownunder.com.au/

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-Make sure blood test 

-Need stop certain meds (diabetes)

 

 

CSIRO book (kmart/bigw)

https://www.csiro.au/en/research/health-medical/diets/csiro-low-carb-diet

 

SBS documentary 

https://www.sbs.com.au/ondemand/program/michael-mosleys-health-intervention

https://www.sbs.com.au/ondemand/program/australias-health-revolution-with-dr-michael-mosley

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Web: Low Carbohydrate diet: 

https://www.healthline.com/nutrition/no-carb-diet

https://www.healthline.com/nutrition/ketogenic-diet-101

https://www.healthline.com/nutrition/dangers-of-keto-diet

https://www.abc.net.au/news/health/2019-08-25/meat-and-dairy-guidelines-updated-heart-foundation/11439540

 

Nutrient Info App: 

https://apps.apple.com/us/app/nutrition-info/id1099513418

 

Exercise App:

https://apps.apple.com/us/app/nike-training-club/id301521403

 

Exercise Info:

https://www.healthline.com/nutrition/best-exercise-for-weight-loss?slot_pos=article_3&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2020-04-21&apid=27960672

https://www.healthline.com/nutrition/how-to-start-exercising?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=generalhealth&utm_content=2022-06-22&apid=27960672&rvid=aacf379c232159544a2d70f10d4ad6e96954b4d6cd0d7a4d09cfbeca987e3501

 

Podcast

https://omny.fm/shows/healthed-australia/the-clinical-takeaway-emerging-ideas-in-obesity-ma

https://omny.fm/shows/healthed-australia/the-clinical-takeaway-podcast-t2-diabetes-recent-a

 

 

 

Appetite Suppressant Medications

(expect 5-15% weight loss)

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1. Ozempic:

$150/month

Govt subsidy for diabetes only if sugar not under control

weekly injection

side effect nausea

safe NOT PROVEN/WILL NOT CAUSE CANCER

can use long term

only people with pancreas problem and thyroid cancer can't use

unfortunately only low dose available in Australia

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2. Saxenda: 

old version of ozempic

Cost ~$380

daily injection

High dose available if stuck on weight loss

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3. Mounjaro:

new diabetes inj but NOT approve for weight loss use in Australia yet

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4. Duromine: 

Cost ~$120

'speed/amphetamine' 

SE++(dry mouth/constipation/not sleeping/agitation/mood swing)

only 3month use as addictive and lose efficiency if long term use

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5. Contrave:

Cost ~$240 

antidepressant 

 

6. Xenical:

Cost $60 (no need script)

stop fat absorption in bowel /SE diarrhoea 

 

Meal Replacement/Optifast/Optislim VLCD shakes

 

Surgery (>25% weight loss)

(balloon/band/sleeve/bypass)

Can use super (20K)
 

 

GOOD LUCK AND ENOJY A HEALTHY LIFE AFTER YOUR WEIGHT LOSS JOUNARY!

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