The Fat Loss Blueprint

Hey everyone! I’m incredibly proud to announce that my first program — The Fat Loss Blueprint — has finally launched.

Most diet and fat loss programs spend all their time talking about diet and exercise. Our 18-lesson program spends only 2 lessons talking about those essential components. The other 16 are devoted to addressing the things that no one else considers, the things that could be silently sabotaging your dieting efforts and causing that insidious tightening of the belt.

A whole-food plant-based diet is more satiating than keto

In the short-term, a low-fat vegan diet results in lower calorie intake despite greater food intake and similar appetite ratings as a low-carb keto diet.

Metabolically, it also leads to marginally higher average blood glucose levels throughout the day, improves blood lipids other than triglycerides, and reduces inflammation compared to a ketogenic diet.

You’re probably eating more than you think

If you are struggling to lose weight and you don’t track what you eat, Occam’s razor suggests that you are likely eating more than you think. People underestimate their calorie intake by an average of 10–20%. This can be as high as 50% in people who think their metabolism is broken. Why you are overeating is another question entirely.

Willpower to habit: what we can learn from anorexia

Evidence continues to support the theory that anorexia involves excessive habit development. The habit of food restriction doesn’t occur overnight, but does occur over time after the initial effortful attempts. Drawing parallels to you and everyone else, it’s rather suggestive that dedication to a diet, a goal-oriented focus, and classical learning will eventually turn willpower to habit. Change is difficult, but if you stick with it, things get easier.

Is normal weight an artifact of society?

We need to stop normalizing overweight and obesity. Yes, these are the most common weight statuses in the Western world, but that does not mean they should become the norm. The health detriments of being too fat are well established, and that needs to be made clear.

People are far more likely to pursue lifestyle changes to lose weight when they perceive themselves, or receive a doctor diagnosis, as overweight or obese. So, let’s get self-perceptions back on track.

Can you be too thin to health?

Being underweight is associated with an increased risk of death, just as being obese is, but the causes are fundamentally different. The risks of obesity are owed largely to having too much fat mass, while those of being underweight are owed primarily to having too little muscle mass.

Regardless, being underweight is nowhere near as large of a health concern considering how much more prevalent obesity is.

Is healthy obesity a thing?

There is no such thing as “healthy” obesity. Sure, you can be obese and free of metabolic abnormalities, but you still have a markedly increased risk of developing obesity-related diseases in comparison with normal weight individuals.

Not only are your ever-expanding fat cells giving out more and more stress signals as they fill up, providing a beautiful setting of low-grade, chronic inflammation, but if things don’t change, you’re going to pass your personal fat threshold at some point. Hello diabetes, fatty liver, and heart disease!