Weight loss Tips

(updated Nov 24)

​

Key Facts:

​​

- Energy in = Energy out model is outdated!

- Count your carbs NOT calories

- Carbohydrate turn to sugar through digestion

- Excess sugar turn to fat but not vice versa

- Body can't burn fat with raised insulin

- Keep insulin low by Fasting and Low carb  (important need BOTH)

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

 

​

Please watch:

​

1. https://www.tiktok.com/@gpmc73/video/7406596808513768722

​

2. https://www.tiktok.com/@ramansekhonn/video/7326208128167464198

​

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

​

4. https://www.tiktok.com/@brendan.oxford5/video/7394585020217756959

​

5. https://www.tiktok.com/@nutritiouslyeasy/video/7336313311505435947

​

6. https://www.tiktok.com/@nutritiouslyeasy/video/7336312310165687595

​

7. https://www.tiktok.com/@brendan.oxford5/video/7409691671593536798?_r=1&_t=8pQPl7jeOW2

​

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

​

​

Weight loss doctrine: 

​

NO sugar and NO carb

(not low carb)

 

Intermittent Fasting and NO snacking

​

​

Exercise:

​

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

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

​

Blood tests before and 3-monthly!

​

​

​

​​

Intermittent Fasting 

​

FAST 16/8 EAT (MOST COMMON protocol)

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

​

IMPORTANT NO SNAKING (Keep insulin low)

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

GUARANTEE HUNGER ALWAYS GO IN 10MIN

​

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

​

​

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)

​

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

(200-300g carb in normal diet)

​

- replace carb with protein or healthy fat

​

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

​

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

​

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

​

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

​

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

​

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

​

​

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

 

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

​

Low Carb Down Under

https://lowcarbdownunder.com.au/

​

​

EAT:

​

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

​

AVOID:

​

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

biscuit/cake/juice

less fruits?

SEED OIL

PROCESSED FOOD

​

 

 

Melbourne low carb clinic

https://mlcclinic.com.au/

​

​

Low Carb Down Under

https://lowcarbdownunder.com.au/

​

 

​

​

​

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

​

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

​

​

 

 

 

 

 

 

 

 

 

​

​

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

​

 

 

 

 

 

 

 

 

 

 

 

 

​

​

 

 

 

 

 

​

-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

​

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

 

 

To Maintain Weight loss or get stuck?

​

https://open.spotify.com/episode/4mTM1Q7bHOf8etHguGlzvU?si=b8bcf0c316ad4ebe

 

 

Appetite Suppressant Medications

(expect 5-15% weight loss)

​

1. Wegovy/Ozempic:

>$250/month

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

​​

3. Mounjaro:

>$360/month

better than Wegovy

​​

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

​​

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!

​​