Dr. Altman’s Magic Fat-loss Formula

#1…70% is what you eat

#2…20% is your activity (exercise, or lack thereof)

#3…10% is related to toxicity, liver, thyroid, adrenal, or hormonal issues

The body is a self-regulating ship as long as you keep the rocks and the coral reefs out of the way. The body constantly strives for homeostasis (balance), but the body can only correct the ship if the captain is sober and there is no damage to the ship.

Let’s start with #1 since 2/3 of Americans are too heavy, and about 2/3 of the weight gain relates to diet. I’m not talking about how many meals you eat or how many calories you eat. If you are eating one meal and snacking all day or eating 5 smaller meals a day and feel great and look great, do whatever works for you.

Now, on to fat. The majority of diet guru’s and nutritionists will die thinking fat makes you fat, all the while living an artificial existence on Viagra or hormone pills. Fat makes you a man or a woman. Testosterone and Progesterone are made from… hold the suspense

…Drum roll please…

…Cholesterol. Oh my gosh! The horrible evil cholesterol monster has reared its ugly head once again. Run for your life…No wait, run for the Lipitor.

The single worst diet advice to come out in the last 50 years was a Low-Fat Diet. Healthy good fats make your skin nice, keep your joints lubed up, and allows your body to make hormones. A low-fat diet will make you less of a man and less of a woman. At least, 30% of your diet should be good fats.

If you want a list of good fats see the chart below for some or head to our website www.docaltman.com and look in the categories for Good Fats.

So what should you do? Cut out sugar. If you are overweight and want to shed a few pounds, get your sugar intake down to zero for 2 weeks and get back to me on what happens. Sugar spikes insulin —> which stores fat. Have you ever seen someone who works out everyday and has for years, and looks the same or is heavier? That’s because you can’t out exercise a bad diet.

You can’t work off 300 calories, have an after- workout shake of 500 calories, and expect any changes. That doesn’t fit for everyone, but that’s where rule #2 comes in.

#2 Sometimes you can do everything “right” but not lose an inch. Your “exercise” is too low in intensity. Think about this.

Would you rather…

…Look like a sprinter or

…Look like a marathon runner?

I know this is a generalization and it doesn’t fit everyone, but that’s the point. What’s the difference in body style? MUSCLE. Sprinters are ripped, and here is lesson #2, muscle is like having a free fat-loss plan. While I sit here writing to you, my body is burning calories to maintain my muscle, and is repairing and building new muscle from my workout this morning.

If you are serious about weight-loss, it would be far more efficient to redirect your efforts to weight training rather than low intensity cardio. I’m not saying cardio is bad for you, just do less of it, maybe only once or twice a week. Spend your extra 20 minutes on the weights instead, women included. 

#1 Eat your good fats, #2 high quality protein, and #3 eat your green veggies.

Part 4 of the Magic Fat-Loss Formula

Mental toughness.

Here is the hard part…it’s hard. Eating veggies is harder than eating donuts. Working out is harder than watching T.V. Bringing good food to work is harder than getting fast food. I actually know people who could never dream of not having toast for breakfast.

I think you can make changes…but you need to make the decision to do something. Unless you start-you will never finish. It might take a while, but so what, changing the body is slow.

Revamp Your Food Pyramid

Last year my kids came home with the food pyramid from school and we had an immediate talk about how that is not an accurate way to eat. Tuesday, my two oldest kids asked me about nutrition and my son pinned me down on what my food pyramid would look like. He was quizzing me and drawing it out. I liked it so much, I redid it for you. Now, if the thought of eating some fat is foreign to you, definitely check out the website address I put at the top of page 2 under Calories. The article will blow your mind. This is 2 pyramids in one.

Some of you are looking at this and going, “what the heck?”. This is how I see it. This is how I see healthier people eating and how I would structure a basic diet for someone with health problems or weight issues. What is one main problem with obesity in America?

People eat too much, right? The solution of the food industry is to spike the food with chemicals that make you crave more and rip out all the natural vitamins so your body craves even more food, or drowns the food in sugar to stimulate appetite = (always hungry). The medical and dietary community says “watch your diet!” “Eat fewer calories”. If you are stuck in those ruts read the webpage on calories on page 2. Here is the plain simple reason I want you to eat more protein and good fats. They make you feel FULL. They decrease your appetite. Natural and simple.

Even though it flies in the face of all you hear on T.V. Struggling for protein?—I use Whey Pro Complete everyday.