Remember!

1. No exercise really burns that many calories – eg: The calories in a cream biscuit would need you (as a 100 kg male) to climb up 27 flights of stairs to burn them off. The caloric argument for exercise can therefore get very depressing. Things that affect calorie allocation, out of the calories that actually get into your blood stream and thus count and, that can be modified for fat loss and muscle gain – include digestion, the effect of your GutMicro flora thereon (See – ‘Gut Microflora & Obesity’), the ratio of Protein to Carbohydrates to Fat and, the timing of consumption.The body treats calories from different sources differently. Hormonal responses to Carbohydrates, Proteins and Fat are different. (See ‘Food – Fat – Energy Cycle’ and ‘The Ketogenic Diet’). Protein provokes a greater thermic effect than either Fat or Carbohydrates, i.e: in digestion, a higher percentage of Protein calories are ‘lost’ as heat: vs: in the case of Carbohydrates and Fat. Scientists therefore suggest that the Protein calories be discounted by 20 percent. This is the basis of the ‘fat burning foods’ diet, but like all other diets this is too restrictive and is not really maintainable for long and so also the many ‘Shakes’ which promise weight loss but offer no clear evidence that one can stay on them for long, unlike the Low – Carb diet herein which can easily be modified into a Low-Carb or Ketogenic Life Style as best suits you, once you have attained to your immediate goals.
   2. You would do better to study and understand three other pathways: heat, hormones and the effect of your gut microbes.
   3. When people are asked to envision their perfect size, many cite a dream weight-loss up to 3 times as great as what a doctor may Given how difficult that can be to pull off, it’s no surprise that so many people give up trying to lose weight altogether.Most people do not need to lose quite so much weight to improve their health. Research shows that with just a 10% loss of weight, people will experience noticeable changes in their blood pressure and blood sugar control, lowering their risk for heart disease and Type-2 diabetes two of the costliest diseases in terms of health care costs.Even as you lose weight and be within a range your doctor would call healthy, people may see you as someone who can still lose some weight. You have to accept that you are never going to be as slim as a model or a film star, but frankly, do you really need to be?Feel happy when you are at a weight you are comfortable with, and shape you are happy with and that you can manage to maintain.

      Start with a reasonable target of weight loss say 5 to 8 percent of your present body weight over 1 to 2 months. This may not be real weight loss, but total body re-composition to get the same visual effect. Say, losing 7 kg of fat and gaining 2.5 kg of muscle, or some blend in between. A subtraction and an addition that aims at the best physique. Even if you have more fat to lose, start with an initial aim as above. The rest can be targeted in stages to follow later. Motivation comes from achieving your goal each time.

      It is possible to lose about 5 to 8 percent of your body weight over 1 to 2 months without exercise and ensure fat loss. Ofcourse a little exercise of the right type and at the right time, will help get better results and a better body shape as otherwise you may lose fat but not necessarily from where you want to and even loose muscle. For best results you should work at optimizing the ratio of all the 3-factors given below:>/p>

      Diet – Supplements as may be required – Exercise

      Ferriss suggests – 60 percent Diet – 10 percent Supplements – 30 percent Exercise, as a practical methodology.

      But this ratio can be adjusted to suit your present personal condition and preferences. Then stick to it!

      Diet by itself is quite effective as long as you follow the Rules.
      However for better and more rapid effect the combination is

      best. Right supplements at right dosage help to maintain better health and a few exercises of the right type and at the right time will lead to even better fitness and fat redistribution. So it is advisable to incorporate all of them into your regimen even if you choose to do so in stages.

   4. Eating the Low-Carb Diet or the Ketogenic diet causes a reduction of appetite and hence an ingestion of lesser calories. Also all calories are not alike. It is what happens to them as they go through your body and interact with the micro flora and conditions therein, and then make it into your blood stream that Those that just pass through don’t count.
   5. Will power is something that can be developed and strengthened, like muscles. When you learn to force yourself to exercise or eat differently, you are changing how you think, get better at regulating your impulses and how to distract yourself from

   Finally, it may not be possible for everyone to shift to a totally Ketogenic diet and the Low-Carb Diet would then be a satisfactory fall-back option.

   The human body functions best when it is in a slightly alkaline state with a blood pH level between 7.25 and 7.45. However we cannot influence our blood pH by changing our diet. (See – ‘Glossary – pH levels’). Traditional recommendations are inclined toward watching the Alkanity / Acidity of the foods you eat, but modern research, even as it recognizes that the body maintains pH levels very strictly, has found no correlation between the foods you eat and your body’s pH levels.

   Whatever food you eat will pass through your stomach. The acidity of the stomach is affected by things such as stress, amount of food eaten, or infections. Eating acidic or alkaline food has not been found to effect stomach pH, in the same way as it has not been found to affect the pH of the blood. The body does seem to also need some acidic foods and it maintains the necessary pH levels despite what you may be eating.

   The human body functions best when it is in a slightly alkaline state with a blood pH level between 7.25 and 7.45.

   As Chris Kresser, medical practitioner and author explains, the theory that as the body tightly regulates the pH of our blood and extra cellular fluid, it is necessary for us to eat more of alkalizing foods and avoid aicidic foods, is not true. Evolution would never have allowed us to be so vulnerable to dietary habits.

   We cannot influence our bloods pH by changing our diet.

   High doses of sodium bicarbonate can temporarily increase our blood pH, but not without causing uncomfortable Gastro Intestinal (GI) symptoms. Of course pathological conditions, such as chronic renal insufficiency or diabetes induced acidosis can cause the blood to be more acidic than it should be, but this is not caused by the acidity of your diet.

   It is the kidneys that regulate your blood pH, and that are responsible for your urine pH. Also while is true that higher acidic diets do often increase the excretion of calcium in the urine, it is not true that such calcium comes from your bones and hence leads to osteoporosis.

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