But, how can you tell?

We have been brought up (sometimes obsessively) to check the scale to determine if we have gained weight or are losing weight. But unless your scale has a body composition monitor, the weight it records can be very deceptive!

Ideal Body Composition

The key to regaining or keeping your ideal figure is to monitor your body composition, not weight (although if you are burning fat your weight will melt away as well). With the Ideal Protein method, we monitor percentages of fat, lean mass, and hydration. Losing “weight” is only meaningful if you are burning fat rather than burning muscle (which is what happens on most diets – and is mostly responsible for the yo-yo dilemma). Muscle uses fat for fuel so the last thing you want to do is lose that passive mechanism for burning fat (and is a reason why men lose weight faster than women – they have more muscle). Burning muscle for fuel also gives that stringy, leathery look to the skin and underlying muscles – not your best look!

Uh Oh!

A scale may show that you have lost 5 lbs, but if we then put you on the body monitor, we may find your fat percentage has remained exactly the same or is even up, but you’ve burned muscle from inadequate amounts of protein, or you are retaining water from insufficient hydration (those 8 glasses a day really are critical).

Most of us don’t have a body monitor at home (although Tanita makes some good quality devices at reasonable prices). Just as telling is if you monitor your waistline measurement. Run a tape measure around your middle over your belly button; and record that number. Check every week or so to see your progress.

No Yo-Yos

Individuals on low-calorie diets are especially susceptible to inadequate intake of protein and relative over consumption of carbs/sugars which may show as weight loss on a scale, but will not be fat loss, and a post-diet “yo-yo” weight gain is almost guaranteed.

The key to ensuring rapid, safe fat loss is to eat quality daily protein in an amount equal to ½ your lean mass, and carbohydrates not to exceed 40 grams during the diet. We also emphasize 4 cups of low-glycemic vegetables, vitamins and minerals, and lots of H20!