Dr. David S. Ludwig bases his research on how food affects hormones, metabolism, body weight, and well-being.
“Conventional diets don’t work, you have to forget.” In this way, the magazine “Time” describes David S. Ludwig as an “anti-obesity activist” who focuses his research on how food affects metabolism, hormones, body weight and good health. But he explains three times that we must follow in order to lose weight and avoid disasters and that he develops in his book “Why I’m Always Hungry”, in which he also gives reasons why traditional diets do not work. In addition, on his website you can see the weight loss process of some patients who follow his methods. “Being lean doesn’t make you fat, it’s the process that makes you overweight. Fat cells play a key role in determining how much weight you gain or lose. Rich fats work against you when they cause fat cells to overfill themselves. With more calories, leaving the rest of the body with too few, “This makes you hungry for fat,” Ludwig says, “setting off a dangerous chain reaction that leaves you feeling hungry all the time, while your metabolism slows down and you end up gaining weight, even if you eat less.”
to overcome desires
In this first period you need to eat a lot of fat, eat at least 50 percent of the total calories, about 25 percent of carbohydrates and 25 percent of protein. For two weeks you must eliminate all products from grains, potatoes and added sugars.
Low-fat diets work against you by providing cells with more calories than nuts, high-fat foods or full-fat dairy. And as in all stages of this project, high quality servers are essential. This phase is very strict, but according to its creator, “it is nowhere near as intense as the low-carb diet and intermittent fasting, the more important of which are to eliminate the main nutrients almost completely. You can eat whole and natural carbohydrates such as fruits; legumes or non-starchy vegetables.” says the expert. This is designed to give you a weight loss boost. “Already in these steps there is flexibility, variety and adaptation to the preferences of each individual,” says Ludwig.
Reprograms fat cells
It establishes the basics of an apartment that you can return to whenever you want. In this second period, the amount of fat must be reduced, although not too much, only 10 percent less, increasing the intake of carbohydrates to 35 percent and adding brown rice, oats, quinoa or starchy vegetables (not potatoes) and continuing with the same proportion. proteins as in the first stage. Overeating doesn’t make you fat, it’s a process that makes you eat more “By doing this you will keep your fat cells from losing weight gradually until it establishes its new lower sweet spot. The process can take a few weeks or months (it depends on each person and their initial weight)”.
lose weight forever
The goal of this last season is to discover your body’s unique needs and come up with a plan to follow instead of relying on arbitrary nutritional recommendations. You can include potatoes, white rice, and bread, although all grains work to ensure that all grains are milled and that they retain fiber or whole grain. Eat between 115 and 170 grams of protein at each meal and fill half the plate with natural foods, such as non-starchy vegetables or fruits (lettuce, tomatoes, cucumbers, chard…) and include half a cup of grains or vegetables. with starch (potatoes, garlic, green beans…) up to three times a day.