Jeff and Matt have squarely addressed the reality that although no one can achieve fat loss without an appropriate diet, the real challenge lies in sticking with that diet for long enough (essentially a life time) to achieve and maintain the desired body composition. They present a comprehensive, evidence-based approach to weight management based on what they call the bio-psycho-social model.
This model maintains that “The regulation of fat tissue and the resulting amounts that people have are influenced, directly or indirectly, by biological, psychological, and sociological factors” (p. 16). Simply, this means that not only biological, but also cognitive, social, and environmental factors all influence hunger, appetite, and eating, so that a comprehensive approach to long-term weight management must address physiological, psychological, social, and environmental influences.
In their first chapter on What Is a Healthy Weight?, they discuss what exactly constitutes a healthy body composition. After a review of the evidence they conclude that very low body fat may not actually confer improved health; as they put it, “having ‘six pack abs’ has NOT been shown to confer any health benefits” (p.17). However, a high level of visceral fat does appear to negatively affect health, so “it’s in your best interest to maintain your weight (BMI, waist circumference, and body fat%) within a healthy range.”
S.P.E.E.D. stands for Sleep, Psychology, Exercise, Environment, and Diet. Chapter 2 reviews the substantial evidence that sleep deprivation affects appetite, blood leptin and glucose levels, insulin resistance, and energy expenditure, and gives guidance to achieve a better night’s sleep.
Chapter 3 covers psychology, which as Jeff and Matt say on the cover of the book, “your mindset matters the most.” Like other chapters, it begins with a list of things to do:
Have a compelling vision. Set S.M.A.R.T. goals. Increase your level of self-efficacy. Journal. Get timely feedback. Cultivate a more rational and flexible thinking pattern. Get help from others. Define your obstacles and find ways to overcome them. Keep stress levels down.
The rest of the chapter explains why and how to do these things as a part of a program to improve or maintain a healthy body composition. It includes such things as how to effectively set goals, how to use reason to counter negative, self-defeating thought patters, and why journaling can help you stay on course. I particularly liked their bringing to light the evidence for the efficacy of hypnotherapy and self-hypnosis (induction of altered states of consciousness) as a part of a goal-oriented program. All native tribes knew of the power of hypnotic trance and used it as part of their shamanic practices directed toward health enhancement. I believe it works because it engages powers that lie deep within the human psychophysiological complex that connect with what I have called primal wisdom, an intelligence built in to the system through millenia of evolution.
Chapter 4 covers exercise. Jeff and Matt review the evidence for efficacy of resistance, aerobic, and high intensity interval training (HIIT). They correctly report the evidence which is that "exercise" is way over-rated as a method for weight loss (largely because you can easily consume in a few minutes all the energy you burn in 30+ minutes of "exercise"). They conclude that “resistance training is the foundation of your program, and everything else is additional,” since the evidence supports resistance training as the best way to maintain lean mass as you lose body fat by appropriate diet.
Chapter 5 discusses the effects of the eating environment on food intake. Research has shown that social and environmental factors (such as plate size and shape, room temperature, lighting, food variety, presence of others, and so on) can play a considerable role in affecting the quantity and quality of food consumed. The goal of this chapter is to show the reader how “to purposefully arrange your environment so that it will be easier to stick to your eating plan” (p. 75).
Chapter 6 gets to diet. Jeff and Matt advocate a low carbohydrate, medium protein, high fat diet such as I follow, and one thing I really like about their approach is that they firmly maintain, correctly, that to achieve weight loss you must incorporate a 20-40% reduction of calorie intake by either reducing daily food intake or intermittent fasting. They deftly debunk several myths about low carbohydrate dieting, ketosis, meal frequency, meal size, and meal timing, and provide valuable guidance regarding use of supplements, few of which have any value. They emphasize getting about 30g of quality protein at each meal for optimum appetite control. I don’t agree with every detail of this chapter, but the points on which I disagree are so minor as to be unworthy to discuss. They back this chapter with 107 references!
Chapter seven debunks common weight loss myths, and alone may be worth the cost of the book for many uninformed people. Chapter eight shows people how to “do S.P.E.E.D.” including how to calculate caloric requirements, distribute macronutrients, choose foods, and put together menus. It has a seven day sample plan of diet and exercise; I would add more non-starchy vegetables to the menus, but otherwise it faithfully gives a good low carbohydrate, medium protein, high fat meal plan. They also include some sample, simple resistance training plans.
This book also has some valuable appendices on quality evidence; determining a healthy body weight; resources for information on nutrition, sleep, and hypnotherapy consistent with “doing S.P.E.E.D.”; and macronutrient composition of common foods.
This book is short enough to read in an afternoon, but packed with valuable information and guidance for those who struggle to follow a healthy low-carbohydrate diet for weight management.
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