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CHOOSE TO LOSE WEIGHT LOSS PROGRAM
Before & After Photos
Meet the Authors
FAT'S THE ONETake a look in the mirror -- a good look. Is the person staring out at you a little pudgier than you would like? Has the muscle turned to flab? Are the seams and buttons on the verge of splitting and popping. Don't turn away in disappointment. Give yourself a smile. Already you are making a big change in you. You are starting Choose to Lose. Soon you will see a trim version of what you see now. The trim version will be beaming. No suffering will have made the pounds melt away. Only good, abundant food - including your all-time favorites. Choose to Lose is not a miracle diet. In fact, it's not even a diet. It's a new way of eating that is easy, healthy, and delicious. And, it works.
The key to Choose to Lose is FAT.
FAT MAKES FAT
The word is FAT. FAT is what you don't want to be and FAT is what you ate to become FAT. So, the way to become NOT FAT is to reduce fat in your diet. Don't focus on total calories.... or sugar...or starch. Focus on FAT.
Most diet formulators base their weight-loss methods on reducing total calories. Sugar and starch are always forbidden. These approaches pinpoint the wrong culprit. The reason that foods containing sugar make you gain weight is not because they contain sugar. It is because they contain fat and sugar. It is the fat in the cheesecake, not the sugar, that puts dimples in your knees. The reason that foods containing starch make you gain weight is not because they contain starch. It is because they contain fat and starch. It is the fat in the sour cream, not the starch in the potato, that rounds your belly.
EAT TO LOSE
It is not how much you eat that gets you into trouble. It is what you eat that makes you fat or prevents you from getting thin. As long as you are eating nutrient dense/fiber-rich carbohydrates (fruits, vegetables, whole-grains), low-fat meats, and nonfat dairy in sensible amounts, eat up and enjoy.
In fact, you must eat lots of nutritious carbohydrates to lose weight. These foods keep up your metabolism so your body burns fat. Eating lots of food keeps you happy and satisfied so you don't feel hungry and binge. It gives you energy so you stay vital all day. That is why Choose to Lose doesn't focus on reducing total calories; it focuses on reducing the nutrient that is making you fat -- FAT.
You may find this recommendation hard to accept. After all, you have probably been trying to cut total calories and limit carbohydrates for years. Please. Don't just accept this advice on faith. Read the following section which explains simply how the fats and carbohydrates you eat affect your weight. The science behind Choose to Lose is fascinating, illuminating - and motivating!
FOOD - MORE THAN JUST PLEASURE
Food fulfills a different need in each person, but for everyone, no matter how thin, fat, young, old, rich, poor--food is energy.
So, the total amount of energy you expend is equal to the sum of your BMR and your physical activity.
Food - Source of Energy
To release energy stored in fats, carbohydrates, and protein, they must be burned. Picture a stack of logs blazing in a fireplace. The burning of nutrients and the burning of wood in a fireplace are similar chemical processes. In both cases the chemicals are combined with oxygen (burned or oxidized) and the energy stored in them is released. In the case of wood, the energy is released all in one step as heat. In the body, the oxidation goes on at a lower temperature (98.6° F.) in small steps controlled by enzymes. In this way, most of the energy stored in the food is captured for growth, maintenance, repair, and physical activity, and little is wasted as heat.
All Calories Are Not Equal
Many people believe that all calories contribute equally to weight gain. But, scientific evidence has shown that fats, carbohydrates and proteins are metabolized (burned and stored) differently. Fat calories are stored as fat while carbohydrate and protein calories (consumed in reasonable amounts) are burned off. In fact, eating carbohydrates can help you lose weight. To understand why, read on.
In order to produce the energy it needs, the body burns a mixture of carbohydrate, fat, and protein derived from the foods you eat. The primary fuel is carbohydrate and normally accounts for over 50% of the calories you consume. Carbohydrates provide most of the energy to fuel the muscles and most other bodily functions and are the sole source of energy for the brain. Carbohydrates include both simple sugars (you know a sugar by its sweet taste) and starches (complex carbohydrates) such as potatoes, other vegetables, rice, pasta, and bread.
Each day you consume about 1000 calories of carbohydrate. Most of it is burned within a few hours of intake. Some is stored as glycogen - long chains of the simple sugar glucose - in the muscles and in the liver. Glycogen in the muscle is used for short bursts of intense activity as in competitive sports and in fight or flight responses. Glycogen in the liver provides a constant supply of glucose to the brain. The brain can burn only the simple sugar glucose. The brain is a fuel hog and burns about 30% of the energy you use each day. Without a constant supply of glucose to the brain you would lose consciousness.
The body has a limited capacity to store carbohydrates (about 800 - 1000 calories or approximately one day's intake). When you eat a meal, a small amount of carbohydrate tops up the glycogen stores which have been partially depleted between meals. The rest of the carbohydrate (the majority) is burned within a few hours of consumption and fuels your physical activity and internal functions.
Insulin: You Need It
Don't let anyone tell you that eating carbohydrates is dangerous because it makes your insulin rise. Insulin is essential for good health. Insulin is released from the pancreas to move the carbohydrate out of the blood and into the cells where it is burned or stored. A rise in insulin in response to eating carbohydrates is a normal reaction - not a symptom leading to diabetes. Insulin production in response to eating carbohydrates is as normal as is an increased pulse in response to exertion. In the absence of insulin, carbohydrate (glucose) would remain in your blood and thus be unavailable to your cells for energy. In essence your cells would be starving to death in the midst of plenty.
Running On Empty
Natural Regulation of Carbohydrates
If you are truly eating nutrient-dense/fiber-rich foods such as fruits, vegetables, and whole-grains, it is almost impossible to overeat them. They are so filling, they limit themselves. Imagine eating 5 potatoes at one sitting. You couldn't do it. Selecting nutrient-dense/fiber-rich foods is the best protection from overeating carbohydrates.
What happens to the carbohydrate you consume in excess of your needs?
If you eat more carbohydrate (within reasonable limits) than necessary for your immediate needs - BMR + physical activity - it is burned and the energy is converted to heat. Under normal circumstances, none is converted to fat. This process of producing heat from burning carbohydrate is called the thermogenic effect of food. When you feel warm during or after a meal, you're feeling the thermogenic effect.
Won't I Gain Weight If I Overdose on Carbohydrates?
So you can scratch the idea that carbohydrates turn to fat. It doesn't happen. But you can push the system and affect your weight loss progress.
Empty Carbohydrates Provide No Brakes
Overloading on Empty Carbohydrate Calories Stalls Weight Loss
The Gray Area
Don't Blame Carbohydrates
1. They don't know what carbohydrates are and/or the carbohydrates they are eating are laced with fat. Do they call croissants carbohydrates? or Fettucini Alfredo? They look a lot like fat to us.
2. If they are not writing down and analyzing everything they eat, do they really know what and how much they are eating? They may think they are only eating carbohydrates or they may think they eat little or no fat.
3. The carbohydrates they are eating may be high-sugar nonfat sweets and snacks with little or no bulk to prevent overconsumption. Eating too many empty calories will stall fat loss because the body will burn them in preference to burning stored fat. Under normal circumstances overeating carbohydrates will not cause weight gain.
FAT AND WHY CHOOSE TO LOSE FOCUSES ON IT
In contrast to carbohydrates, the fat that you eat is not burned right away, but is immediately added to the fat stores where it promptly become the soft, squishy blubber that pads your body. It's as if you wadded the ice cream, pizza, cheeseburger, French fries, cookies directly onto your hips, belly - you know where - except it is happening from the inside.
The adipose tissue contains enormous stores of fat. A normal lean person stores about 140,000 calories but there is no upper limit. Thus a person who weighs 300 pounds may be storing 200 pounds of fat.
Unlike carbohydrate consumption, eating fat neither causes the body to burn it quickly - or burn it at all, for that matter. Since there are no mechanisms to limit fat consumption and since high-fat foods have little bulk, it is easy to overeat fat day after day. And since almost all the fat is stored, when you overeat fat day after day you become fatter and fatter. Given the high-fat food system in the U.S., that is exactly what we Americans do.
The Secret to Weight Loss: Raiding the Fat Stores
Each day fat from the foods you eat is added to the fat stores. Some is removed for burning to furnish energy not supplied by the carbohydrate and protein you eat. Your weight is determined by how much fat you add to the fat depots versus how much you remove.
If you eat just the amount of fat needed to furnish the energy not supplied by the carbohydrate and protein, your weight will remain the same. If you eat more fat than is needed, the excess will go into the fat stores and you will gain weight. If you eat less fat than is required to satisfy your energy needs, then the body will have to make up the deficit by burning additional fat. And where does this fat come from? The fat is removed from the fat stores and you lose weight.
It all makes sense. You became fat because you ate more fat than you burned. To lose weight, you have to eat less fat than you burn so that your body will use up the excess fat luxuriating in your adipose tissues to help supply your energy needs.
THREE STRATEGIES TO SHRINK THE FAT STORES
Strategy #1: Low-fat Diet - Put Less Fat Into the Fat Stores.
Maximizing Fat Loss. Eating less fat is essential for weight loss, but you can't stop there. To shrink the fat stores faster, you must not only add less to them, you need to remove fat that is already there. Choose to Lose has two strategies aimed at removing stored fat. Strategy #2 you are not going to believe.
Strategy #2: Adequate Intake of Nutrient-Dense/Fiber-Rich Calories - You Have to Eat to Lose Weight.
The Benefits of Eating Nutrient-Dense/Fiber-Rich Foods:
1. maximizing your metabolic rate;
2. ensuring an adequate intake of vitamins, minerals, and fiber for long-term good health;
3. keeping you full, satisfied, and content;
4. increasing your energy and stamina.
Strategy #3: Aerobic Exercise - Build Muscle to Burn Fat.
Preserving Muscle: Another Good Reason to Exercise. You think of your muscle as being permanent, but it isn't. When you don't use your muscle, it breaks down and the protein is burned. (Have you ever had your leg in a cast for 5 or 6 weeks? When the cast comes off, the muscle is withered and wasted from disuse. Much of the protein has been burned for energy. But as soon as you start walking again, the muscle begins rebuilding and within a short time your leg looks normal.) When you use your muscles, some of the protein you eat is used to build them up again.
When you are in energy deficit, that is, you are using more energy than you are taking in (as in a semi-starvation or calorie-restricted diet), you must make up for the deficit by using energy stored in the body. The two major sources of stored energy are fat in the adipose tissues and protein in the muscle. Wouldn’t it be great if the body automatically burned fat from the fat stores? No such luck. Unfortunately, fat is the stored energy of last resort. The body prefers to burn protein from the muscle – if you are not exercising. YOU DO NOT WANT YOUR BODY TO BURN PROTEIN INSTEAD OF FAT. To protect your muscle from being broken down and burned for energy and to force your body to burn stored fat instead, you must exercise aerobically (not in intensive bursts and spurts but steadily and continuously).
. And you will be able to follow Choose to Lose forever.
Telling It Like It Is
not because you eat too much food, but because you are eat too much fat (more than you are burning) and the excess is going directly into your fat stores;
not because you eat too much carbohydrate, but because you eat too many empty carbohydrates and too little nutrient-dense/fiber-rich carbohydrates;
not because you are not a marathon runner, but because you are not exercising regularly to preserve and build new muscle and force your body to burn fat from the fat stores.
So, to lose weight, you must eat less fat and more nutrient-dense/fiber-rich carbohydrates, and also exercise aerobically every day, which includes walking.
CHOOSE TO LOSE WORKS AND KEEPS ON WORKING
A New Outlook on Food
You're the boss. No one can tell you what you can or cannot eat. But, knowing that you can eat high-fat favorites gives you the freedom not to eat them. You don't have to be frantic. Do you regard every high-fat goodie as a last-chance opportunity? When you see a piece of cheesecake do you view it as the last cheesecake on earth? You know you shouldn't eat it, but you can't pass up the opportunity. You might even eat it because you want to get it out of the way so you won't eat it. Is this logical behavior? This is a gut reaction.
However, knowing that the cheesecake has 160 fat calories and that you can fit it into your Fat Budget (albeit you will have to eat low, low fat for a few days to compensate), frees you. You can relax about it. Maybe you'll have it another day.
A Healthier You
People following Choose to Lose have reported major reductions in blood cholesterol (some as much as 100 points), significant reductions in blood pressure, and normalization of blood sugar. Some have told us they no longer suffer from swollen ankles. These short-term changes are just the tip of the iceberg. They predict vastly improved health in the future.
Enough Talking - Let's Get Started.