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

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

October 23, 2019 100 By William Morgan


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
below and if you’re new to the channel
and you enjoy this kind of information
make sure you subscribe and hit that
notification bell so that you don’t miss
any of this great information it’s
really easy to share just click down
below and you can share a link with
people that you care about so that they
can learn how to reverse insulin
resistance and get healthy along with
you thanks for watching