of this is untrue but it takes time for people to trust and understand how the body reacts to certain foods.
Carbs are a common scapegoat for our weight problems, but what you’re really experiencing when you first increase your carb intake during your wash-out period is an increase in water content in the body. Carbs are made up of many sugar units that can be bundled together and stored as glycogen in the body. And each gram of glycogen binds to 3g of water.
So the number on the scales might have gone up after adding more carbs to your meals, but it’s not a concern. People see this change on the scales, though, and panic as they assume it must be true weight gain. In actual fact, carbs – from fruit, vegetables and wholegrain sources – are going to help you lose the weight in the long-run, along with helping to prevent certain types of cancer, type 2 diabetes and heart disease.
So don’t be disheartened when you see the number on the scales go up with the reintroduction of healthy carbohydrates. It’s just water. Can you remember a weight you were at for a long period – say, for one year – in the past five years? This is likely to be a weight you’ve always hovered around. This is your set point. Once you’ve reached that weight and it’s stable, you’re at your set point. For some, your current weight may be your set point, even if that’s the heaviest you’ve been.
If you haven’t weighed yourself very often in recent years, weigh yourself now. If your clothes have been fitting the same for at least a year, you are most likely at your set point. If not, do a wash-out period while weighing yourself weekly until your weight has stabilised for about a month.
There are exceptions to my wash-out rule. If you are currently at your set point and don’t have an extensive history of dieting, then you will see success on my plan from the get-go without having to put on any weight first. However, I cannot stress this enough – you must ensure your weight has stabilised before starting my plan. This sets the foundation for long-term weight loss as your body will be able to create new lower set points as you move through the program.
You may need to shift your mindset from the idea of a quick fix to succeed in this approach. It may seem like a drawn-out process, but it will ensure you never have to go on an extreme diet again. And that’s definitely worth the wait.