One Meal A Day Weight Loss (Plus 6 Top Reasons You're Gaining Weight)

OMAD for weight loss eating just one meal a day can that help you lose weight

faster well a lot of people have found that to be the case and for others who

have really stubborn weight they have found that they couldn't lose weight at

all until they started eating fewer meals or even just one meal a day so how

does that work and is it a good idea today we're going to talk about the

principles behind it so that you understand and you can make the best

decision for yourself and for your health

coming right up obesity and being overweight is of disastrous proportion

it's an epidemic that today of eighty seven point five percent of the u.s.

population is classified as being obese or overweight and a lot of that has to

do with insulin resistance which we will cover in a little detail here there are

other videos on insulin resistance if you want to get the bigger picture on

that as well so eighty seven point five percent of the population being

overweight what has gone wrong are we just a generation of gluttons are we

just not able to control ourselves is that the problem well if you listen to

the mainstream to the old way of thinking then it seems like it's just

you got to exercise more and eat less eat less and exercise more but a lot of

people are finding that that it's not that easy and even if other people look

at them and think that they're lazy or gluttonous they know inside that it is

not that easy so what's happened is the body just stupid is the body random

nothing could be further from the truth we have to know that everything the body

does is intelligent it is for a good reason and we are programmed that way

so what is the purpose of weight why why does the body put on weight well weight

especially form of fat is energy reserves the more

energy reserves we have the better our chances for survival if we get into a

period where there isn't so much food available so weight equals reserves

equals increased chance of survival what makes that happen is something called

insulin so the weight the mechanism for putting on the weight is through a

hormone called insulin insulin as the primary anabolic the primary storage

hormone anabolic means to build up and what are we building up we're building

up the stores so insulin is a survival mechanism the people who could make more

insulin and had a slight tendency to become insulin resistance were better at

storing fat they were more likely to survive a famine but a mechanism that

increased survival that saved lives in in one era that mechanism has become

a detriment it has become a burden and it is now killing more people than

it's saved but it's not the body's fault it is not our genetics it's not the

insulin that's at fault we have to understand how much the world has

changed what is it that we have done in order to create this imbalance so

insulin first of all like we said it's a storage hormone and what does it do well

anytime that you eat anything your body's purpose is to break down

that food absorb it into the bloodstream and then insulin guides it from the

bloodstream and into the cell the the insulin sir like a shuttle or a key that

allows the food to eventually get into the cells without insulin that can't

happen that's why type 1 diabetics who lose the

ability to make insulin they starve to death no matter how much they eat so

insulin is a good thing but insulin resistance and a lot of insulin resistance

starts becoming a problem and here's why insulin resistance has developed to the

degree that it has the first reason is fructose and fructose is one type of

sugar it is 50% of table sugar white sugar is 50% fructose and 50% glucose

and for the longest time fructose was hailed as this super healthy sugar

because it didn't have any impact on blood sugar you could eat fructose and

it couldn't be absorbed directly into the bloodstream and be utilized by the

body cells because only the liver could use and turn and convert fructose

glucose on the other hand can be directly absorbed into any of the cells

in the body so if you weigh 180 pounds then you have a hundred eighty pounds

worth of cells that can use glucose but you only have three pounds worth of

liver that can use fructose so in nature fructose was available in very very

sparse quantities very very limited quantities so there was like a half a

percent or 1 percent in in vegetables there were 2 or 3% maybe in fruit and

those foods were not available year-round and they were not in that

much abundance so we might have gotten 5 or 10 I mean a few grams of fructose or

sugar during a day in back in our ancestors days but today we're getting

those things by the hundreds so we have increased our consumption twenty fold 30

fold and the liver is the first organ to develop insulin resistance because it is

the only organ that can metabolize all of that fructose so fructose is the

number one reason that we have developed insulin resistance and it goes

hand-in-hand the the exponential growth of obesity and diabetes came started

around 4050 years ago in the 70s and 80s when

they started introducing high fructose corn syrup as an alternative to sugar so

people eat way too much sugar anyway but high fructose corn syrup was sort of a

way to make it even a little bit worse and even easier because it was so easy

to mix into drinks and it was cheap and the soda manufacturers latched onto this

and people started drinking sodas like crazy

why because fat was demonized so people stopped eating fat and the substitute

was of course sugar the second thing that has changed is that we have an

abundance of foods with high glycemic index

so of course we talked about sugar and glucose which has a very high glycemic

index but we also started getting a lot of foods with very high glycemic index

that we had never had before we have had some grains which has a medium to high

glycemic index but once we started making white flour and once we started

having white rice and once we started processing the food once we started

breaking it down into smaller pieces now it could be absorbed much faster instead

of eating the fruit we drank the juice from it we drank the orange juice and

the apple juice instead of eating the fruits the way they were now most of the

foods we ate had a much much higher glycemic index meaning our blood sugar

increased much much faster and then to high glucose we needed more insulin so

insulin large quantities of insulin is part of insulin resistance a third thing

that happened that we'd never had before was abundance that whereas humans were

used to periods of feast and famine there were always some sort of of

interval some sort of alternation there all of a sudden we lived in a world

where there was always a feast and never a

famine so that's another very strong factor that contribute to insulin

resistance then we learn to eat frequent meals

whereas our ancestors probably ate once or twice a day maybe they picked some

berries or some nuts along the way we have learned to eat three square meals

with lots and lots of snacks in between so every time that you eat something you

are going to raise blood sugar a little bit if you eat pure fat you raise it

almost zero almost not at all if you protein you raise it moderately

but if you eat carbohydrates and processed foods now you raise it a lot

several times more than protein and in the neighborhood of a hundred times more

than if you eat pure fat and if you think about it even though people say

that they eat three meals and three snacks that would be like six times a

day how often do you see people with a cup from Starbucks with a chai latte and

they sip on that through the day so they'll get it and then they sip a

little bit and they set it down and they go do something for twenty minutes and

then they come back and they sip a little bit more and then there's a

cookie that they have so they've done some studies where they found that

people actually eat something over 20 times per day so if the thing that you

eat has sugar or processed grain or starches now you're getting 20 blood

sugar spikes you're telling your body to store something to store the excess 20

times per day so frequency is a huge component of insulin resistance one more

thing that happened is we became sedentary we became busy working lives

indoors nobody needed to farm anything because we had machines to do it we

didn't have to walk anywhere because we had bicycles and cars and we didn't have

to move so sedentary living is a huge part of it

not just because movement burns energy but because the active muscle is more

insulin sensitive it is more prone to accept glucose it's sort of like sucks

the glucose out of the bloodstream it doesn't need much or any insulin to get

the sugar into the cell so the were working the muscle working the cell is a

great way to reduce insulin resistance and another factor is stress we are more

stressed than ever anybody you ask they're gonna say that they're more or

less stressed and what does that do stress is a fight flight situation it's

a fight flight state where your body perceives that there's some sort of

danger there's some sort of emergency to deal with and when we have an emergency

the body requires more energy to deal with that emergency whether it's real or

imagined so in order to get the energy the body wants to raise blood sugar and

there's a stress hormone called cortisol that is there to raise the blood sugar

and when blood sugar goes up guess what insulin goes up with it so cortisol can

directly create insulin resistance so we have six different factors that create

more insulin and more insulin resistance that we never had until about a hundred

hundred and fifty years ago this all started back then so now maybe you're

wondering well everyone else is talking about calories you're talking insulin

resistance here but what about calories or if you think about it every other

species on the planet wakes up every morning and goes on a hunt for calories

their entire day consists of trying to get as many calories into themselves as

possible they're trying to get enough calories to survive

and the only reason humans have turned calories into something evil instead of

something life-sustaining is that the world has changed so much we have all

these six different reasons that have changed our bodies from balanced to

unbalanced they have changed us to fat storing beings and now calories become

the enemy but it's not about the calories because if you eat too many

calories the question is why do you eat too many calories what is it that gives

you the craving what is it that makes the body want to eat additional food

instead of burning the food that's the reserves that sit on the body and the

answer is insulin so now that eighty seven point five percent of the

population has insulin resistance to some degree now the blood glucose goes

up because when you eat food your blood sugar goes up but the insulin is there

to take the glucose out of the blood but if your insulin resistant then the cell

is full the cell can't accept anymore because you're already stuffed it full

the cell is resisting the action of insulin so now the blood glucose goes

higher and higher and higher because the glucose has no place to go since the

cell doesn't want it so now the body makes more and more insulin and you get

more and more insulin resistance which of course means that your tendency to

store is greater and greater and greater and greater with every day the momentum

or the tendency to store is so great because you have so much insulin that

you stop burning fat that there's a one-way direction it's like a revolving

door that only goes one way and in the presence of insulin the tendency to

store is so great that you have all of that energy reserves

available but you can't get to it and because you can't get to it your body is

now perceiving that it needs more food so now you get cravings and what do you

get cravings for well more sugar and more carbohydrates and then you eat them

and you store them and so forth because you get a one-way revolving door and

what happens then is you develop a carbohydrate metabolism your body

forgets how to burn fat it knows how to burn carbohydrates it knows to eat 20

times a day or six times a day and every time you eat then it burns some and

stores some but there's always that tendency to stash some away for the

future and therefore you're not using all the energy you're eating so you get

hungrier and that's the key to understand that insulin resistance makes

you hungry insulin resistance gives you cravings and what you crave is more

carbs and more sugar it is not about poor character it is not about gluttony

it's not about willpower it's not about exercise even though that is a good idea

for other reasons it is about teaching the body to burn off some of the

reserves that it has and the only way to do that is to reduce insulin so if you

follow the advice of the mainstream authorities and they tell you to eat

less and exercise more now what happens is you eat fewer calories you cut back

and you lose a few pounds but you feel deprived because you're always eating a

little bit less than your body wants how long can you sustain that the rest of

your life not likely besides this works for about six months

give or take depending on the person then what happens is you gain the weight

back even though you stay on the lower calories because the body lowers its

basal metabolic rate even though you have abundance in terms of storage on

the body the perception is that you don't have enough so when you cut back

your calories further then the body slows down so that you won't starve to

death the body is misinformed because the insulin resistance bypasses your

normal hunger mechanisms you can't tell what's a normal hunger what's what's a

real hunger your body just wants more because you've you've taught it with all

of these changes that that's the way the world works so how much do some people

have stored well every pound of fat is about 3500 calories worse so for every

pound of fat you could live two days with absolutely no food and if we take

an average relatively obese person and they're like 300 pounds they would have

about 50% body fat typically so they would have 150 pounds of body fat which

means they could probably live close to a year without eating anything in terms

of just energy of course there are other variables so I don't recommend you just

stop eating for a year but you would have the energy for it and a hundred and

fifty pounds of fat is about half a million calories so 500,000 calories you

have a veritable fortune of security and reserves and survival potential on your

body but you can't get to it because the perception of your body is still that

you're starving the perception is still that there's not enough because

everything is being stashed away it's like the body the insulin puts it away

and the body forgets about it so if it's not about calories then what is it it's

about reversing insulin resistance it's about

reducing the amount of insulin and how do you do that well OMAD one meal a

day is a great way to do that why does that

work because it will reduce insulin it will increase the burning when you teach

your body I don't necessarily recommend that you go straight to one meal a day

even though you could and a lot of people do well with that if you go with

one meal a day that leaves you a lot of time to teach the body to start

accessing those fat reserves when the body has no choice then eventually it'll

start using some of them and because you start burning some of those energy

reserves you don't get so hungry it's not a big deal to go longer between

meals so let's just look at the insulin here in terms of frequency of meals

because that's essentially what ohm at is ohm at is just one meal a day instead

of six or more meals so if you wake up in the morning and you eat something and

the insulin goes up and then the insulin starts dropping and then a couple hours

later you eat again and it starts dropping and you eat again and it starts

dropping then throughout the day you're gonna kind of set up an average baseline

of insulin that doesn't fluctuate much it's going to be very very high and it

never has a chance to go down because a couple hours later you're gonna eat

again so it's only during the night that there is any time at all so maybe if

people sleep for eight hours maybe they get eight or nine or ten hours of

fasting where they're not eating something and now the body can start to

reduce the insulin and reverse all these mechanisms we talked about whereas if

you eat one meal a day now there's only one time per day that your blood sugar

is going to rise and that you require some insulin so what

means is the baseline is going to be set much much lower it's going to allow your

body to function with a much lower load of insulin it gives the body a chance to

reverse the process that we've described so isn't it really difficult I mean most

people who eat six times a day they can't even imagine going for hours

without food much less 24 how does that possible well it seems like a hard thing

and if you are completely carbohydrate dependent if you're in a carbohydrate

metabolism then you're gonna have a little bit of a rough transition so I

would recommend that you change it gradually that you start increasing your

fats and protein a little bit reducing the carbs and start skipping snacks then

as you notice that you can go longer then you start skipping a meal you start

compressing the time that you eat and then you skip a meal and now wind only

two meals maybe you'll eat eight hours apart and then you take those and you

eat six hours apart and then four hours apart

so if you eat two meals four hours apart you're essentially fasting for 20 hours

and then if you want to go the full step to all Matt then you just eat one meal a

day and you fast the rest different people notice great results just going

to intermittent fasting and eating two or three meals a day but doing it in a

shorter time span whereas others have to sort of go to longer periods of fasting

because their bodies are more insulin resistant their bodies are more stubborn

it takes longer for them to start learning how to burn that fat again so

if you're gonna give ohm at a try go ahead well I would also recommend though

is that you do a couple of more things to address as many of these steps as

possible that you go low carb or keto not everyone needs to go keto but I

would strongly recommend low carb because if you go high carb

still eat sugar and grain then this blood sugar spike is going to be much

higher and it's going to take longer for you to lower insulin and also you're

going to have a greater tendency to get hungry by lowering the carbs and

increasing the fat and protein your period of satiety of feeling full it's

going to increase and it's going to be much much easier to do this then I would

suggest that you add exercise because exercise is going to help your muscles

suck some of that sugar out of the blood without so much insulin so that is a

great way to become more insulin sensitive sure it will burn a few

calories that's not a bad thing but the biggest part of it is that your as far

as insulin is that they're the cells become more insulin sensitive when you

exercise and lastly I would want to add some meditation some relaxation practice

maybe just going for a walk and listening to birds whatever it takes to

relax because that high stress state is going to have you at a higher level of

cortisol that's gonna drive more blood sugar and insulin give it a try and let

me know how it works leave your questions and comments down

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