A new study published in the Journal of the American Medical Association pitted three popular diets against each other… challenging the notion that a calorie is just a calorie.
The focus was to study the impact of the diets on energy expenditure. That is, which diet would help people burn the most calories per day.
The researchers also measured hormone levels, insulin sensitivity, blood fats and enzymes (you will see why this is important later).
Battle of the Diets
Low-fat: Focused on whole grain products, and a variety of fruits and vegetables. 60% of calories came from carbohydrates, 20% from fats, and 20% from protein.
Very low-carb: Similar to Atkins. 10% of calories came from carbohydrates, 60% from fats, and 30% from protein.
Low-glycemic index: Emphasized beans, fruits and vegetables, while reducing the amount of grains and starchy vegetables. 40% of calories came from carbohydrates, 40% from fat, and 20% from protein.
Participants were randomly rotated between each of these diets for one month at a time. The actual consumed calories consumed were identical… it was just the ratios (as mentioned above) that varied.
| Test Diets During Weight-Loss Maintenance1 | |||
| Nutrient | Low Fat | Low Glycemic Index | Very Low Carbohydrate |
| Targeted macronutrient distribution, % energy |
|||
| Carbohydrate | 60 | 40 | 10 |
| Fat | 20 | 40 | 60 |
| Protein | 20 | 20 | 30 |
| Dietary intake, mean (SD) | |||
| Carbohydrate g/d | 310.4 (1.7) | 205.1 (3.3) | 50.1 (1.2) |
| Glycemic Index | 67.7 (2.5) | 32.9 (3.2) | 28.4 (9.0) |
| Glycemic load g/d | 185.1 (8.6) | 51.1 (6.3) | 3.9 (2.2) |
| Fat, g/d | 46.5 (0.3) | 90.2 (4.3) | 133.4 (2.7) |
| Saturated | 12.8 (0.5) | 22.4(3.7) | 47.8 (8.4) |
| Monounsaturated | 15.3 (2.2) | 40.0 (5.8) | 47.7 (7.1) |
| Polyunsaturated | 15.7 (2.4) | 22.3 (5.3) | 22.0 (7.4) |
| Protein, g/d | 104.8 (0.6) | 105.5 (2.0) | 151.5 (1.1) |
| Fiber, g/d | 30.3 (2.8) | 32.8 (1.8) | 11.2 (2.0) |
| Cholesterol, mg/d | 140.3 (12.2) | 280.1 (173.1) | 978.1 (329.7) |
| Sodium, mg/d | 2546 (379) | 2657 (329) | 2646 (718) |
******Detailed Breakdown of Diet Plan Differences*********
And The Winner Is…
At first glance, the winner was the very low-carb diet. When participants followed this diet, they BURNED 325 more calories a day than the clear loser (the low-fat diet).
Let’s put this in perspective. There are 3,500 calories in a pound, so a person eating the very low-carb diet would lose an additional pound every 11 days versus a person eating the low-fat diet. Over a year this would be over a 33-pound difference.
But not so fast! The very low-carb diet worked in the short term… but there were problems.
The very low-carb group saw significant increases in the stress hormone cortisol (the hormone that causes belly fat). Over the long term elevated cortisol, according to the study’s authors, “may promote adiposity, insulin resistance, and cardiovascular disease, as observed in epidemiological studies.”
The very low-carb group also showed increased levels of C-reactive protein (a marker for inflammation and a possible risk factor for heart disease). We know that over time, high levels of inflammation can also lead to the inability to burn fat.
More About the Loser… The Low-Fat Diet
As mentioned before, the low-fat diet resulted in the slowest metabolism. Even worse, when following this diet, participants demonstrated lower levels of good cholesterol and increased triglyceride levels.
So not only was this diet less effective for weight loss or maintenance… it was simply less healthy.
The Happy Compromise
The study authors referred to the third diet (low-glycemic index) as the “Happy Compromise.” This diet burned 125 more calories per day than the low-fat diet.
However, it burned 200 less calories than the very low-carb diet.
But the good news is that this diet did not increase cortisol, inflammation or triglyceride levels and it did not lower good cholesterol.
And additionally, the study reports that participants had an easier time adhering to this diet than the other two options.
Some Issues…
While the study results are fascinating, I think it is clear that more head-to-head research is needed, as there seemed to be some confounding variables.
The first variable I noticed was between the low-fat and the low-glycemic index diets. Both had 20% of their calories coming from protein (which I think may be a bit low)… So the difference was the low-glycemic diet basically doubled the fat content of the low-fat diet by taking away from the carbohydrate content.
That would have been fine, but they also changed the TYPE of carbs the participants consumed. By replacing a significant portion of grains and starches in the low-fat group with non-starchy vegetables in the low-glycemic group… participants were able to avoid the insulin spikes that we know slow down metabolism and lead to an unhealthy hormonal cascade.
So I would have liked to see the type of carbohydrates remain consistent across groups.
I would also have liked to see the protein content remain consistent across all three groups as well.
So What is The Best Diet?
After I read this article, I went back and re-read the RealDose Fat Loss Fast Start Program because I am always open to new information.
I did not find anything in this study which would cause me to make any changes, although I certainly would make them if any information contradicted our program.
By the way, you can download the Fat Loss Fast Start Program right here. It might be a good time for a refresher.
The carbohydrates we recommend do not cause insulin spikes, and they are healthier than the carbohydrates used in any of the plans tested, as we totally eliminate grains and starches (except on your cheat day).
We also recommend more protein and fewer carbohydrates than the “Happy Medium” diet. And the Fat Loss Fast Start Program is 100% dedicated to lowering cortisol and inflammation.
Open for Feedback
Ever since we started RealDose almost a year ago, I have had the pleasure of meeting many experts in the fields of fitness and nutrition.
And I have found that some of them have alternatives to my plan which may or may not be more effective for different people at different times.
Some of them are getting pretty amazing (and healthy) results with their clients.
So I am curious, would you like me to introduce them to you via this blog with guest articles? If so, please let me know below in the comments section.
Also, I’d like to know which types of diets you’ve tried in the past and what your results were. Did you lose weight? Did you gain it back?
How did you feel while on the diet?
Did you discover any type of food or meal or have an “aha” that made the diet easier for you?
Your comments could help your fellow RealDose readers succeed going forward, so I encourage you to share.
Lastly, of course, I’d love to hear any thoughts, feedback or questions you might have about what I’ve shared today.
Thank you so much, and I wish you luck.
Steven Sisskind, M.D.
1. Ebbeling CB, Swain JF, Feldman HA, et al. Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance JAMA. 2012;307(24):2627-2634. doi:10.1001/jama.2012.6607
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I’m very interested in your diet but have to restirict the amount of protein I eat, especially animal protein, due to gout. I also find that the only way I can keep off any weight I lose is to go low carb, Although I’m not a vegetarian, most of my carbs and protein come from vegetable sources, mainly nuts and seeds. I try to avoid all prcessed foods. I eat lots of salad and green, leafy vegetables and, for the first time in my life, I am losing weight and managing to keep it off.
Hi Eileen – Thanks for writing in. I’m sorry to hear about the Gout condition, as I know that can be very painful during flares. Your diet of low carbs from vegetable sources and abundant produce sounds very similar to what we recommend. There is a good article describing Gout and the balance between protein in the diet:
http://www.livestrong.com/article/350558-low-protein-diet-for-gout/
I hope that helps! Good luck!
Hi, I just signed up for the program but have yet to receive the product. Absolute BEST cure for gout is cherries (specifically the ‘Bing’ variety). My father had it really bad and the doctor’s meds simply did not work. My mother read in ‘Prevention Magazine’ about Bing Cherries and thought ‘why not’. It was winter and all she could get was canned cherries, but after a couple cans over a couple of days – the symptoms completely went away. The following year – the family doctor called my dad and asked, “what did you do for your gout?” A very simple and great tasting cure indeed (and I believe compatible with this diet program).
must admit over the years I’ve tried a few- some meal replacement drink ones, (where I put on weight), low fat and cholesterol lowering ,after I was told mine was high-and I refused statins some doctor recommended like the Rosemary Conley- which was a nightmare to follow as I have a strange allergy which gives me diarrhoea if I eat certain foods- which we haven’t worked out even yet as it is over such a wide range- from pre-made gravy and sauce mixes to some cheeses, (mostly cheddars and hard cheeses but not the rubbery ones like Edam), sausages (but not dried ones) cows milk, (but I’m ok with plain yoghurt) and most white bread- but not brown or granary each time I either gain weight or plateau at 12 and a half stones(I’m 5’6″) the Doctor even gave me Orlistat- which made things worse to speed up my weight loss- I am beginning to believe that because of the years I’ve been skipping meals, sometimes for weeks on end, I’ve set my metabolism on ‘starve’ mode and it will take something special to re-fix it so I am keeping off refined sugars and starches(easy now as they give me hot flashes and night sweats) and exercising a bit more and hoping for the best as being post menopausal I’m told(by our practice nurse) that it is going to be much harder to get it off as after that the natural tendency is to gain weight not lose it – I think it will come off as I seem to be thinner- what do you think ?
Hi Chrissi – I would recommend you see an allergy expert to help identify what you may be having these reactions from. There are a couple of all natural options for lowering your cholesterol that you may want to talk to your doctor about using: Red Yeast Rice and Plant Sterols, both are effective at naturally lowering cholesterol. I definitely would recommend you stay away from Orlistat due to the terrible digestive side effects which it sounds like you are aware of.
You definitely don’t want to starve your body any longer. As counter intuitive as it sounds, we must all eat enough to lose weight. Even with being post menopausal, it is definitely not impossible to lose weight. Let me know if you need further advice. Thanks for writing in!
Good Morning from the US (Mississippi),
I am having some digestive issues with a Hiatel Hernia and serious GERD and, I’m post menopausal. I still do not feel old enough to say that but, there it is. I, like many on the site, have been battling the bulge for my entire life. Born to a hefty family, with little guidance to move, unless it’s just the, ‘get outside and play’ type. I thought I was just destined to be heavy. I have at periods lost my extra weight and, lost is a good description as, it always found me at some point and brought friends as well. So, I’ve always felt weight gain had a lot with balancing the functions of the body. Namely, hormones. Women seem to have the worst of this, why? Because ours seem to flux the worst I think. So, reading this site and watching the video and following information you are provided just made a world of sense to me. So, with all that being said, I tried the product. I’m a big supplement person anyway and, haven’t had much faith in the medical world personally. So, bottome line, I’m into having add the product to my regimen for 7 weeks now and, as of this morning, am down 17lbs. I find that extremely satisfying as, I want to lose the weight slowly, just as it crept up. My biggest fear, crazy or not is, to have the icky, hanging, stretched out, saggy skin from losing a lot of weight. So, that is my hope. I’m 49, and starting to feel so much better. I’m regular in the while on the product in my personal habits. I’m eating so much better. I who have NEVER had fingernails, had to cut mine a couple of days ago, as they were getting too long. My hotflashes are less pronounced and almost no night sweats. I recommend this mostly because, I ran out of the product during the past 2mos and after a few days, everything started going south. Hotflashes worse, night sweats back and starting to have cravings again. So, I reodered and, I’m hoping to hedge all that off again once my body gets lined back out. Okay, I’ll shush for now but, I just want you and others to know how happy I am with the product. Hope you find the same pleasure. Sincerely, Kathy
Hi Kathy, Thanks for writing in! Your changes sound great and I’m glad you have identified a product and a program which helps you be successful. It is a joy to hear people are changing their lives. Good luck in the future and good job!
download the Fat Loss Fast Start Program right here. oh sure…..
Hi Jeanine – I’m sorry you were having trouble downloading the Fat Loss Fast start program. I just had one of our agents email you the program. Please let me know if you have any further issues.
I have tried all the diets. I do the best on no pasta,rice, & potatoes. I bought a low glycemic cookbook but haven’t gotten into it yet.
I would be interested in hearing more.
Thank you so much for this – fatloss is a world that is full of people out to make a fast buck and Dr Steven is a rarity who shares his thorough knowledge freely with all.
I just returned from a three week cooking class tour of France & Italy.. I am proud to say I stuck to my diet – skipping
all sugar and white carbs- concentrating on fruits, vegetables & fish with red meat on occasion. I did however , indulge in more wine ( only dry white as that is my wine of choice) than I normally would and the cheeses were not low-fat. However, I managed to maintain my weight loss (30 lbs. since Jan. 23,2012) . Whenever confronted as to
why I wouldn’t just try whatever dessert we were preparing, I just replied that having been “off” sugar for 5 months, I would probably go into a diabetic coma if I tried the food. ( that was meant to be a joke, but they took me seriously & didn’t bother me again) I used to suffer from acid reflux – popping anti- acids all the time and since I’ve been on Real Dose, I haven’t had to at all! I am a very HAPPY customer!! Sincerely-Suzanne Anzalotta
Hi Suzanne – Thanks for writing in and sharing. Actually, changing the types of foods you eat to healthier options, usually dramatically helps acid reflux patients. Most patients suffer because the stomach produces the most acid in response to high fat, high protein foods. Anyways, congratulations on your success while traveling. Surviving this should make abstaining to your preferred foods at home much easier!
I have tried all three types of diet at one time or the other. I do best on my own mix of moderate protein, mostly raw fruits and vegetables (I prefer my fruits and veggies raw, but I do cook my meats). This seems to be a slower, surer way for me. I don’t count calories, but this is a naturally lower calorie way to eat. I rarely get hungry and feel more alert and satisfied,both physically and mentally. I do not eat wheat and the only sugar I get is from that occuring naturally in what I eat. I don,t have a name for this way to eat, but I could call it a satisfying way to eat! Does this way of eating seem healthy to you?
Hi Mabelanna – Thank you for your comment. That sounds like a great diet! Like I said, my recommendations are not for everyone and what works best for someone may take some time to find. It is really about not giving up and searching for the eating plan which works best not for short periods of time, but for the rest of your life.
I was thrust into early menopause in 2008 as a result of breast cancer treatment and the powerful hormonal drugs, Lupron and Tamoxifen. I quickly gained 22 pounds which looks pretty awful on a 54 year old with small frame (I am five feet tall). I have been struggling since that time to lose it. I am also a vegan, and was following a low fat plant based diet to combat the cancer. I tried extreme exercise and counting calories to no avail. I don’t eat processed food, only whole foods. I began your program on June 12, eliminating all starches and sugars including fruit and added back in some olive oil and sometimes nuts, and have finally begun to lose. My protein is primarily beans – I am still a vegan. I have lost five and one half pounds, which I consider to be a miracle. I am no longer craving carbs and no longer falling asleep at my desk during the day. I feel good. When I lose another half pound I will have lost 10 of the 22 pounds I gained. THANK YOU. I’m sticking with it! Any additional info you have to make this work even better is most appreciated. I am sure I’m not the only woman in this position.
Hi Karen – This is great to hear that you are having beneficial results so far. As I’ve known many vegans, sometimes the one thing I feel like you need more options on is… dessert! For many, having a good healthy go to dessert when you want to satisfy your hunger without throwing your eating overboard is very beneficial. I don’t know if this would help you, but I wanted to include it just in case:
http://www.thekitchn.com/how-to-make-creamy-ice-cream-w-93414
Add with a tablespoon of peanut butter and enjoy on these hot summer days!
Good luck!
Hi. I read through your diet and exercise program and congratulations it’s excellent.
One point I disagree with though is – grilling meat in large quantities and re-heating for half a week. I don’t believe this is sound advice. Apart from the taste/freshness factor, this practice increased the risk of bacteria in the food significantly. Ingesting more bac than we need to can cause significant health risk in the long term.
Hi Jennifer – Good thought! Yes, absolutely bacteria can grown on meat over time. It is quite important to reheat meat to the proper temperatures before eating to kill off all bacteria. We simply recommend this practice to help people prepare good sources of protein and then keep them on hand so that they are available throughout the week. It is assumed that they would keep the meat / other protein source at appropriate temperatures by freezing or refrigerating and then properly reheating again.
I have been on your diet since January. Initially I lost 25 lbs but I am really struggling to loose more and in fact I have gained 4 lbs. Any ideas to get me back on track would be helpful. I do appreciate your last email with the downloadable program again. It surely is a time to refresh!
Steve,
I just read through the information that came with the Real Dose capsules today…and took one. I went back on the website to read the ingredients again, as this information wasn’t in the packaging that I could find. (Would be good to include.) At any rate, I just decided to start with this program. I’ve never “dieted” or had the need to, but I found the pounds creeping up over the last year after my job/activity level changed, and have the menopause shift as well. Your booklet makes so much sense, as does the Harvard Study you noted above. Some people are questioning your “M.D.” degree online. Perhaps you would want to make some of your credentials available to questioning reviewers. People want to trust the MD, but it’s hard to trust the internet with so much bogus information out there. I suspect it was your passion to help that started you on this path, but those stories are good to share, too. :) Thanks.
I too read in prevention magazine about the cherries and it works! My cortisol is a problem for me and I have downloaded your start up program to get me started again. I have lost 60 lbs. but gained 20 back when school started again, not overeating just stress. I will try yours and I will send you back feedback. Thank you for taking the time to help the public.
Everything in the diet plan sounds doeable with the exception of the lowfat yogurt as most of these have thickeners such as ghar gum and even cornstarch. Some of the Greek yogurts add concentrated milk powder to absorb the whey. And none of these have the full flavor taste of regular unsweentened Astro brand balkin style yogurt! Plus the yogurt can easily be transformed to greek by draining the whey. A couple of questions I have are: Can full fat yogurt be added to this diet successfully? Does draining the whey improve the health benefits of the yogurt?
thank you for your time,
Florence
Hi Florence – Thanks for commenting today. Actually thickeners like ghar gum and cornstarch are fine in products. Ghar gum is a natural derivative that even helps satiety by acting as a fiber in our stomachs. Yes, these are additives in products, but they come from natural sources and have beneficial nutritional qualities by themselves.
Full Fat greek yogurt, though I agree has a great taste, is extremely high in calories and saturated fat. If it is used at all, I would recommend it is kept to a minimum and used as a “topper” rather than a portion. Draining the whey from yogurt has no particular benefit. Whey protein is a great health promoting substance too. It has cardiovascular benefits as well as helps us maintain our lean body mass. I hope that helps!
I am losing heart on any combination of foods consumed..
Weight loss is not happening, yet to lose 1 lb. a week doesn’t sound much but IS terribly difficult.
I feel @ 65 it is TOO late and the loose flesh a problem.
It seems to affect me psychologically – when flesh loose I seem to NEED to eat more. I am NOT in control !!
Can anyone help ?
Opalibra..
I am 80 and have got rid of a few pounds and all signs of acid reflux and heartburn and hiccups after meals by sticking to the Hay diet. Eat what you like but don’t have carbohydrates and proteins in the same meal. So… new potatoes and butter and a pudding in one meal and protein and lots of veg in the next , 4 hours apart.
Hi Mermaid – Thanks for sharing. Yes, actually much of acid reflux is due to the stomach’s response to high protein and high fat meals. By cutting out protein from your carbohydrate containing meals, your stomach is releasing much less acid to break down your food.
hi,
i have just recieved my first batch of real dose formula 1 and the omega 3 supplements. i have been reading all the emails and , even as a life time dieter, find them interesting and informative. however, i am unable to down load the actual diet and wonder how you can help.i have been trying to eliminate “white carbs “, i eat protien with every meal, lots of veg and limited fruit. i am particularly keen to try to get rid of my after dinner cravings for something sweet!
please let me know how else i could access the actual diet plan.
thanks for your help. regards, liz cohen
Hi Liz – Thanks for writing in. I will have an agent email you a copy of a sample meal plan which can help give you ideas for foods. Please let us know if you would like anything else. Good luck!
I am very interested in trying the low-carb diet.
I am experiencing a no loss situation unless I exercise to the extreme, can you help please Dr. Steve ??
Hi Opalibra – Thank you for writing in. 2 of the most helpful changes that help customers be successful in losing weight are:
1. Eliminating wheat from your diet (wheat is not necessarily a bad food, but tends to be so processed that it causes blood sugar spikes and leads to body fat storage).
2. Incorporating as much vegetables in your diet as possible (at least 5 EACH day). Fruits are good as well. Research shows over and over how those that do this lose more weight than those who don’t eat as many vegetables.
Good luck!
As a comment on the diets tried, about 10 years ago I successfully lost around 10 kilos on Atkins, and kept it off. My problem now is two-fold: I gave up smoking a while ago and started to use food as the alternative to cigarettes so now I have weight to lose; secondly, at the age of 50, I have started into the menopause phase (oh what fun!). My question is, if menopause changes the hormonal balances of the body, then is RealDose going to be effective during this period of my life while my hormones are basically “all over the place”? I do know that I am really struggling at the moment to shift the kilos, even though I am strict about low carbs and definitely no white carbs. Perhaps some of your suggested ‘guest articles’ can offer some insights here as well. All help gratefully received. And I’ll keep taking the RealDose in hopeful expectation!
Hi Karen – Thanks for sharing. I’m sorry to hear about the crazy change of hormones. Menopause can be a challenging time for many women. RealDose has helped some women with menopause symptoms like hot flashes, moodiness, etc. This is not what the product is mainly formulated for, but nevertheless some do experience benefits. So, our product is fine to take during Menopause.
If you are using hormone replacement therapy, a possible side effect of that treatment can be weight loss and may counteract RealDose effects. Speaking with your doctor about hormone free alternative therapies for menopause may help avoid this situation. Good luck and I hope things “level out” soon!
I’d really like for you to post 2-3 days of sample menu plans. I have downloaded your 22 page pdf guide and read it. I have started it this week. I struggle to really see the best way to go about this. I think seeing a sample of a few days (ideally a week) would be helpful. Here’s what I’ve gleaned from your pdf
Healthy fats no trans fat
6 veggies a day As much nonstarchy veggies as wanted, 1 crucifer a day
2-3 servings fruit (size of tennis ball=1 serving)
2-3 servings of beans a day (1/2 cup= 1 serving)
Lean protein 20 g every meal (70 a day)
Protein every bfast (chia seeds!) egg whites with beans or a smoothie with flax
Basil, Cardamom, Cayenne, Cilantro, Cinnamon, Ginger, Parsley, and Turmeric daily
No beer-2 glasses red wine a day is fine
72 oz water a day
Apple cider vinegar as dressing is great
NO pasta, bread, tortilla, rice, potatoes, cereal, breading
1 cup coffee per day, then green tea
Hi Amanda – Good summary of the program! I’ll have someone send you a meal plan to give you more ideas of how to incorporate this. Though meal plans help, they still need to be adapted to the individual person’s lifestyle, requiring some planning. Thanks for the post!
Dr Steve, At the moment my experience is that your program is working well – 19 kg in 5 months – so I’m not particularly interested in alternate plans. However I would be interested in a plan for maintaining my goal weight (once i get there) What can I reintroduce without fear of compromising what has become a healthy eating lifestyle? Grains – my Dr thinks perhaps not. Fruit such as oranges, apples and bananas? Root vegetables? etc etc…
Hi Michael – Thank you for your email. If you are worried about gaining weight due to increased carbohydrates in your diet, try planning your highest amount of daily carbs before and after when being active. For example, if you are looking to introduce more grains, try doing this before a workout, walk or other activity. This minimizes much of the fat storage that normally takes place during times of increased carbohydrate digestion. I hope that helps!
Dr. Sisskind – I went on your pills the Real Dose and program, because I totally believe and understand that everything you are saying about what is happening to my body to not lose weight or easily gain weight is very true. But, here was the result:
I have never had arthritis before, but my son from age 3 has spondyloropathy. However, when I started taking the pills, after about 2 or 3 weeks I got arthritis in my knees so badly that I could barely walk, so I stopped taking the Real Dose pills and within about 2 weeks or maybe a little more it cleared up. I don’t feel arthritis in my joints now.
Can you tell me……now what?
Hi Penny – I’m sorry to hear about this effect, it is the first joint pain effect I have heard from a customer. Were you doing any exercise or additional activity during this time of making changes? Please give us a call at 1-800-928-5580 and we will try to help you out.
Hi- I have tried Atkins and low-carb diets, and they worked for a while. After about the third day, the cravings went away, but the lack of carbs even after adding some back in, kept me mentally slow and often depressed so I was unable to sustain it long term and the weight came back. I balance exercise and food intake (as much as I can!) and try to eat less processed foods. I would love to hear and see Dr. Steve’s comments on other diets and highlights of them to make sure I am not missing anything, especially if people are having healthy successes. Right now, I am on RealDose and the omega 3′s you offer.
The best “find” for me is a good breakfast. If I start my day with some egg-whites and spinach, it seems to get me on the right track. Anything less (processed cereals, etc. which can be quick and less clean up on a fast morning schedule) just makes me hungry all day. Hope that helps some people!
Hi William – Thanks for writing in. I’ve heard similar things from others regarding Atkins based diets. They work in the beginning until you get so hungry for carbohydrates that you realize the diet is not sustainable for the long term. I could talk forever about how diets like these also place you at an increased risk of major diseases (heart disease, cancer, etc.). Overall, I just want to emphasize that people should always be searching for an eating plan that they feel confident they can maintain for their ENTIRE lives.
Following a certain diet for a month or two is great and may cause some weight loss, but your body is constantly adapting to the lifestyle you live. If you simply slip back into unhealthy habits that weight is going to come back and eventually this is what causes unbalanced hormones and large barriers for weight loss over years of time. I hope that helps explain some of your questions.
Hi Dr. Steve,
How soon do people see weight loss? Does it take a few days or weeks to start working? I already try to follow a food plan similar to yours, but have not been able to take off weight. I am also wondering if lentils and quinoa are ok. Thanks much, I am looking forward to getting my order!
Hi Susan – This time period is different for everyone and even though we have customers who begin experiencing weight loss right away, this definitely is not the case with everyone. In our original studies, it was shown that people got their GREATEST weight loss results over an 8-12 week period of use.
Also, lentils and quinoa are great sources of vegetarian protein and slow digesting carbohydrate. Good luck!
Hi;
I have been on your diet for a few months. Had a great start, but then found that the real dose nutrition is causing constipation, and yes I am drinking the amount of water suggested, in fact I drink more than that because water is 99% of what I drink. So what to do about the constipation?
I have tried about every diet that is out there with temporary or no success. I have hashimotos disease which causes a low thyroid condition, this seriously effects my weight loss, and I also am allergic to gluten. I am sixty years old and really need to get this extra 70 lbs off, I have been struggling with this for over 40 years. Your plan so far has been helpful, except for the constipation. Any suggestions you can give me will be helpful.
Any suggestions what to do about constipation?
Hi Lyn – I’m sorry you are experiencing constipation. Yes, I have many tips: Eat smaller more frequent meals at regular intervals throughout the day
Drink warm or hot liquids at meal times to help speed up digestion… Watch portion sizes – overeating causes indigestion
Relax while eating your meal – stress or rushing slows down digestion…. Practice good posture – hunching creates pressure on digestive organs
Don’t eat late at night- our bodies naturally slow down, so does digestion…. Take a brisk walk after eating- this jump starts your digestive system
Try a spinal twist -Spinal twists allow excess toxins in the digestive system to be released, which can have a calming effect on the body.
While in a cross-legged sitting position, slowly turn to the right and hold while taking five deep breaths, then repeat this process on the left side
If nothing else, a good age old remedy of prune juice is a great solution as well. I hope this helps !
Hi Lyn – Thank you for writing in. I’m sorry you are experiencing constipation, as this is not common among our customers. One old remedy never ceases to work effectively – prune juice. Sometimes, this more natural remedy is better than the over the counter diuretics that sometimes cause the body to react between waves of diarrhea and constipation. If you continue to experience this, please send your concerns to support@realdose.com. We have other strategies that could be especially helpful. Good luck!
Can you make a Real Dose supplement that needs to be taken only once a day? The 3X daily, 30 min. before meals is not working for me.
Hi Carolyn – Thanks for writing in. During the research studies completed on our product the ingredients were administered 30 minutes prior to meals. In an effort to keep things consistent with the studies we recommend taking the capsules 30 minutes before each meal.
This is why we suggest taking it as close to 30 minutes before your meal as possible, however if you forget, please do not skip the dose. Take it as soon as you remember. That will help the product be most effective.
I like this product.
Hi, I have been religiously been taking the pills daily for four months or more now, the first three nothing happened but I persevered, seeing as my weight gain of 16st took much longer to accumulate to that level. Within the last 6 weeks I have lost a stone in weight and I believe the added reason was that I spent a month in Korea (my wife is from South Korea) where I ate chillies with both lunch and dinner, so I have increased my intake of chillies in my diet and the weight has remained off. We have a television program here in the UK called the Food Hospital and coincidentally they have recently mentioned that Chillies are very good for slimming, so I am hoping that the Real Dose and the Chillies will get my weight down further. What pleased me most was that the weight came directly off my stomach! Russell Langstone Essex England
Hi Russell – Thanks for writing in. I’m sorry your weight loss has been at a slow pace! Have you received our free Fat Loss Fast Start guide? This can be very helpful in guiding your efforts and making sure that you are doing all the right things. Also, it is important that you continue to take RealDose Weight Loss Formula 3 times / day (30 minutes before meals is preferred). I hope that helps!
I have a question not related to weight loss, but of concern regarding nutrition for children aged 4-14. As a nutritionist, in your opinion, how much protein should a child consume daily? I’m not asking for federal guidelines, I already have those and anyone I have asked this question keeps referring to the federal guidelines. I want your opinion, because when the Healthy Hunger Free Kids Act reduced protein and calorie requirements for the National School Lunch Program, I think kids may not be getting enough protein, especially in poor urban areas where oftentimes the only protein a child gets is what they get at school. When they go home for dinner they are often fed pasta, rice, etc. Foods that will fill them up for cheap money. The new federal regs limit protein to 2 oz. a day and 9 oz. a week, excluding milk. Do you think this is enough to support bone and muscle growth in children?
Hi Mary,
Thank you so much for sharing your thoughts with us in relationship to Healthy food programs in the school systems throughout the United States. In my opinion a healthy balanced diet is one of the most important factors to consider when thinking about bone support and muscle growth in children. While a balanced diet is a very important, protein is essential to healthy bone and growth developmental.
Ummm, you didn’t specifically answer Mary’s “ounces of protein required” question. Was this to avoid government harassment or did you get distracted or message her privately? I am also interested in children’s nutrition. Thanks.
Hello Debilyn,
Nutritionists at USDA/ARS Children’s Nutrition Research Center at Baylor College of Medicine in Houston say that the Recommended Dietary Allowances (RDA) for protein for children are based on body weight and take into account age-related adjustments for the extra protein needed for growth.
Healthy children between 1-3 years old need 0.55 grams of protein per pound of body weight each day. 4-6 year olds need 0.50 and 7-14 year olds 0.45.
Once a child reaches the age of 15 the requirements are dependent on whether the child is male or female. Male children between 15-18 years old need 0.40 grams of protein per day per pound of body weight. The RDA for girls over 15 and boys over 18, is the same as it is for adults of either gender ~ 0.36 grams of protein per pound of body weight. Hope you have found that helpful. Make it a healthy day!
hi! I am 45 and my hormone levels are in the postmenopausal range so it explains my 10 to15 lb weight gain in the past 2 yrs. I have been taking realdose for 5 months now and and it is helping but not enought to get me back down to the weight before my meno started. this menopause really has changed my body fat i have so much more. i try to follow the quick start guide but am wondering if all the fat is good for me since I have a hard time losing this fat. like the fat from olive oil and flax seed, etc. Do I need to eat all the fats u suggest? thanks! also, I exercise everyday circut training and lifting weights. I work hard with very slow and little results.
Heidi Peirce
Hi Heidi,
Thank you for sharing your Realdose experience with us. We understand how losing weight can be very overwhelming trying to start so many new things at once. As a 1st step we recommend eliminating all refined flours and sources of sugar from your diet. This one step will have you well on your way to losing weight quickly. In addition, We recommend you use our weight loss plan, however any healthy eating plan will work.
Hi, Dr. Sisskind,
Thank you so much for sharing this study. It gave me a missing puzzle piece to my problem!
I have had paroxysmal atrial fibrillation for the past 13 years. It has been mostly controlled with flecainide after the atenolol stopped working. I have lost about 100 lbs. and have been able to reduce my flecainide from 100 mg b.i.d to 50 mg b.i.d. With the addition of topical magnesium, I may even be able to eliminate the flecainide. I hope so!!
Anyway, I tried on two occasions to lose weight with very low carb. One was using the Cambridge fast (mistake mistake mistake) and recently, last year by going Paleo. Not only did I lose only ONE NET POUND after 3 months of expensive eating; I was almost daily breaking into atrial fibrillation. The episodes stopped a day or two after I gave up Paleo. My cardiologist patted me on the head and suggested there was no connection (translation: he didn’t have an answer and didn’t care to research it). Now I see the CORTISOL connection and I think I have my answer. Thank you for answering the question that had no answer all these years! I am convinced that I absolutely must have to do the low-glycemic route if I am to keep my arrhythmia under control. I also have DMII so low-glycemic is a given.
Sorry for the long post but I just wanted you to know how much I appreciate your sharing timely research!
Hi Dena,
Thank you for posting your weight loss success to our website. losing 100 pounds is an amazing accomplishment, Good for you! If you have any questions about our products or research, never feel sorry for asking questions that is why we are here; To help people achieve weight loss success.
Plan 2 was the best. I have followed that plan since March 2002 and it does work. It was first recommended to me by Brian Scott Peskin who wrote the book “The Hidden Story of Cancer”. He shows how to eat to avoid cancer and diabetes. I had an operation for cancer in April 1993 and when I read what Mr. Peskin said I started eating the way he recommends and so far I am free of cancer. It is not how many calories you eat. It is how much you eat that turns into sugar. We need the right kind of fat and if we are overweight just cut down a little on fat but it is sugar that makes people fat. You have to choose food that does not turn into sugar. Protein foods do not turn into sugar. I really appreciate RealMeal GF as it is high in portein and low in sugar.
One thing that I want to know about RealMeal GF is the vitamins and minerals. Are they added to RealMeal GF or is it natural in the product. If it is added this is not good. When a person gets vitamins and minerals it should be in the food one eats.
Sincerely, Mary
Hi Mary,
Thank you for taking a moment and posting your question to our website. Realmeal GF is all-natural, no additives. All the vitamins and minerals come from natural ingredients.
One thing that will help people stay on the low carbohdrate diet is if they get the proper essential oils. Mr. Peskin calls them PEO’s. It is omega 6 and omega 3. You cannot get these omegas in stores of the proper balance. You can get omega 3 but not omega 6. These omegas have to be the parent omegas not derivatives. All fish oil is derivative not parent omega. All this information I got from Brian Scott Peskin. He is a scientist and is founder: Life-Systems Engineering Science: Staying on a low carbohydrate diet with success you need the Parent Essential Oils.
Sincerely, Mary Ulsh