Bob Harper, weight-loss expert and star of NBC’s The Biggest Loser has written 20 rules for becoming thin and more importantly, staying thin. The rules are called “The Skinny Rules,” I’m going to review quite a few of his practices for the sake of this review.
The first rule is to drink a large cold glass of water before each and every meal. There is no excuse to disobey this rule. It is very important to stay hydrated throughout the day. During the day you should also drink at a minimum 5 glasses of water with the first glass within 15 minutes of waking up.
A study was done in Israel with 21 obese children related to water consumption. A large serving of water was given to the children and then there resting energy expenditure (REE) was measured. The REE within 24 minutes increased and at 57 minutes increased further. REE increased a total of 25%, which lasted a whole 40 minutes. The water needs to be cold when drunk. The belief is that the body expends calories heating up the cold water within your body.
Don’t drink your calories. Soda is absolutely a leading cause of obesity and diabetes in the World today. The heavy weights on The Biggest Loser had depended heavily on frequent soda drinking. Some drank big gulps throughout the day giving them thousands of non-nutrient, calorie dense and non-filling soda. That habit has to stop.
Fruit juices are not adequate either. They are not healthy even though they are made from fruit. If you want healthy, eat a piece of fruit but don’t drink a sugar laden fruit juice because it is just going to make you fat. The fruit juice has added sugar and typically has as much sugar as a soda. The effect you get from fruit juices, is equivalent to drinking soda, stay away!
Alcohol is fine when you have a glass of red wine per day but it is important to stay away from alcohol while trying to lose weight. Once you get to your goal weight, and you know how much you can consume to keep your goal weight, you’ll know if you have room for an alcoholic beverage. If you get that far, and when you get that far, you should add a glass of red wine to your table daily, before anything else that is alcoholic. There are numerous benefits to drinking a glass of red wine everyday including less heart disease.
Eat protein at every meal or stay hungry and grouchy. Eating protein is essential to weight loss and is a key macronutrient to eat. You should increase your protein adequately. The FDA recommends a certain amount but it doesn’t hurt to eat more than the FDA recommendation. The FDA recommends 50 grams of protein a day but you should strive to eat much more than that.
Protein has several benefits. Protein will keep you satisfied by reducing your hunger throughout the day. If you currently weigh 200 pounds you should double the FDA recommendation by eating 100 grams of protein a day. It is very difficult to eat 100 grams at one meal, make sure to spread it out throughout the day by eating it at every meal. Protein also tastes great giving you a chance to mix up your meal menu often, making dieting less boring.
How much protein should I consume per day? The FDA cites 10 percent of your calories should be from protein. Others recommend 8 and as low as 6 percent. To figure out how much protein you need, take your weight and divide it by 2. That’s how many grams you’ll need per day.
Slash your intake of refined flours and grains. Our ancestors didn’t depend on refined grains for fuel. We have recently started eating them in large quantities and because of it we now have diabetes, irritable bowel syndrome, heart disease, skin rashes and much more. Sometimes these grains are sold as “low in fat,” “all natural” and even “heart healthy.” But they are definitely not heart healthy.
Carbs such as refined grains depress important hormones that cause you to feel full and then stimulate the hormones that make you hungry, leading to more caloric consumption. There are also no minerals, vitamins and protein. These carbs spike your insulin leading to fat storage and more hunger.
Make sure to eat more whole-grains. If the label on the loaf of bread does not say “Whole-grain wheat flour” or “sprouted whole wheat,” don’t buy it. Even if it just says “whole wheat,” or “natural” or “multigrain,” make sure to avoid it. The label must say “whole-grain wheat flour.” A great bread to eat is Ezekiel bread, known to be terribly healthy. This type of bread comes in different flavors including cinnamon and is usually found in the freezer section of the store.
The Skinny Rules
Eat 30 to 50 grams of fiber a day. Not eating enough fiber can lead to type 2 diabetes or “adult onset” diabetes. When you eat a lot of sugar, you create insulin resistance. This means it takes more insulin to put your glucose into your cells. Without more insulin, your body begins to keep the sugar in your bloodstream where you don’t want it. With sugar in your blood stream building up, the sugar begins to inflame skin, muscle, heart and nerve cells. Diabetic people even lose legs to amputation due to resistant skin infections, get renal failure and go blind from diabetes. Your skin also starts to look bad.
Eating the right amounts of fiber per day can help prevent type 2 diabetes. You want fiber from foods not supplements. More fiber leads to increased feelings of being full, that leads to less sugar consumption and less diabetes. One way to get lots of fiber is to eat whole-grains.
A recent journal of nutrition reported “a higher intake of whole grains (a daily intake of ~ 3 servings) is associated with lower BMI in adults. These adults also had smaller waist circumferences. Make sure to eat your fiber. In Bob Harper’s “The Skinny Rules” there is even a recipe for a meal replacement drink with 14 grams of fiber by itself. Click here for some of The Skinny Rules Recipes.