Book - The fat loss Bible
Why Almost Everything You've Been Told
About Weight Loss is Wrong! With the release of The Fat Loss Bible, Anthony Colpo
turns the world of weight loss on its head. After reading this myth-busting new book, you
will realize that almost everything you have been told about weight loss is false.
Destroying the Myths
In the first section of the book, Colpo
mercilessly takes aim at today's most pervasive weight loss myths, then blows each one to
pieces with an unrelenting barrage of scientific data.
The biggest myth of all, states Colpo, is
that calories are of little importance when attempting to lose weight. The Australian
researcher lambasts those who claim the key to losing weight is lowering one's fat or
carbohydrate intake. He is especially scornful of famous low-carbohydrate authors who
enthusiastically promote the belief that, at identical caloric intakes, one can gain
weight on a high-carbohydrate diet but lose weight on a low-carbohydrate diet. The late
Dr. Atkins called this the "metabolic advantage", a term his followers still use
today as if its existence had already been established beyond a doubt.
Those who promote the "metabolic
advantage" theory are fond of selectively citing clinical trials with free-living
subjects that have shown greater weight loss on low-carbohydrate diets. As The Fat Loss
Bible explains, these authors rarely mention the even greater number of free-living
studies that do not show greater weight loss on low-carb diets, and they almost never
mention the numerous metabolic ward studies that have looked at this very issue.
Metabolic ward studies are the most
important form of evidence, as they are the only clinical trials that ensure identical
caloric intake among the subjects eating high- and low-carbohydrate diets. After all, if
one is testing the belief that isocaloric diets of differing macronutrient composition can
have differing weight loss effects, one must be sure that the diets consumed by the
subjects are indeed isocaloric. Free-living studies fail dismally to meet this
requirement; as The Fat Loss Bible explains, an abundance of evidence exists to show that
dietary misreporting is the norm, not the exception, in free-living dietary trials.
In a world first, The Fat Loss Bible
presents the results of each and every one of the metabolic ward dietary comparison
studies conducted over the last five decades, and the results are unmistakable. When
dietary misreporting is removed as a potential confounder, there is simply no evidence for
a "metabolic advantage".
The fundamental requirement for weight loss
is a calorie deficit. One must eat less calories than what they are expending, otherwise
they simply will not lose weight. This is the reality, regardless of what eating style one
chooses, be it low-carb, high-carb, or anywhere in between. By distracting people from
this fundamental requirement, the promoters of the "metabolic advantage" theory
inevitably set up many dieters for failure.
The reason some free-living clinical trials
have shown greater weight loss on low-carbohydrate diets is because these regimens can
have powerful satiating effects. Increased dietary protein, dietary fat, and low
carbohydrate intakes all act through different mechanisms to decrease hunger. In other
words, these diets make it easier for many people to lower their calorie intake. Because
those following low-fat and calorie-restricted diets are most likely to underreport, the
free-living studies give the false impression that lower-carb diets cause greater weight
loss at a given calorie intake than higher-carb diets.
As the discrepancy between supportive and
non-supportive free-living studies shows, the satiating effect of low-carb diets is not
evident in all dieters. If those who do not experience such satiation are unaware that a
calorie deficit, not reduction of carbohydrates, is the driving factor, then their efforts
at weight loss will likely result in failure and frustration.
Colpo uses the same sort of meticulous
science to destroy numerous other dietary myths, which are accepted as gospel by many in
the health and nutrition arena. These myths include:
" Ketosis accelerates weight loss;
" Eating small, frequent meals helps
you lose weight faster;
" Eating big meals at night makes you
fat;
" Eating carbohydrates early in the
day gives you energy, eating them at night makes you fat;
" Building muscle turns you into a
"fat-burning dynamo".
The Fat Loss Bible presents study after
study to show these and other beliefs are grounded, not in fact, but fantasy.
How to Really Lose Weight
Colpo is no armchair expert. In addition to
his work as an independent researcher and author, Colpo is a certified fitness trainer who
has worked with a wide variety of clients over the last over 16 years. In the second
section of the book, Colpo presents the science-based principles he has developed for
helping people lose weight.
Having established that a calorie deficit
is essential for weight loss, Colpo explains the correct way to establish such a deficit.
He warns against sudden, drastic, and excessive cuts in calorie intake, as these can
induce ravenous hunger, mood disturbances, and rapid loss of precious muscle tissue.
Instead of resorting to the usual random
and ineffectual method of cutting calories, The Fat Loss Bible describes in a step-by-step
fashion how to calculate your own ideal daily calorie target. This is done by taking into
account such factors as your current weight status and physical activity levels.
Having calculated your daily calorie
target, The Fat Loss Bible then explains just how much protein, fat, and carbohydrate you
should eat. The book also lists the type of foods that should form the foundation of your
diet - fresh nutrient-dense Paleolithic-style foods such as meats, eggs, nuts, vegetables,
and small amounts of fruit.
The Fat Loss Bible thoroughly addresses
another subject commonly ignored by most weight loss books: Exercise. Colpo explains just
why exercise is so important. Not only does it help establish a calorie deficit, but the
right kind of exercise helps prevent muscle loss. Many people who lose weight end up
smaller but still have a flabby look to their physiques. This is due to the fact that they
have lost excessive amounts of muscle along with fat. If your goal is to have a lean
attractive physique with good muscular tone, then muscle loss is to be avoided at all
costs. Any weight you lose should be comprised primarily of fat.
Not any old form of exercise will suffice.
Contrary to popular wisdom, endless hours of jogging or aerobics are not the best way to
lose fat. The Fat Loss Bible describes the many benefits of weight training and
brief-duration cardio and explains how you can institute an intelligently structured
exercise routine.
Conclusion
The Fat Loss Bible is two-books-in-one; it
debunks common weight loss myths, and then outlines a step-by-step method for losing
weight based on solid science. It will completely change your thinking on weight loss.
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