Recently I purchased the fat loss blueprint course by Ari Whitten and his team, as I had put on a couple of stubborn pounds around my waist. Plus, I am always open to learning more, and I love courses as they are jam-packed full of vital information that takes forever to figure out on your own.
I have been following Ari Whitten and listening to his Energy Blueprint podcast for years, and I know he is very well-researched. I signed up for his fat loss webinar to see what he had to say on weight loss as he understands the perspective of both the low-carb and low-fat diets for weight loss.
Ari always asks fantastic questions on his podcast, and it was on his podcast that I first learned about the benefits of a low-fat diet for insulin resistance during his interview with the Authors of Mastering Diabetes. Their perspective on insulin resistance was mind blowing yet made absolute sense. When I had mild gestational diabetes, I took their dietary advice successfully.
Biggest takeaway from the fat loss blueprint course
I purchased the fat loss blueprint course as I was convinced in his webinar that he had something unique to teach. One of my biggest takeaways from the course is where they explain the randyl cycle and how the consumption of fats with carbohydrates inhibits glucose utilization, which may lead to acute insulin resistance.
Basically, fats compete with glucose for storage and energy use, so it is best to avoid eating large amounts of fat with a high carbohydrate meal. But 15 grams of fat with a high-carb meal is ok. (Cronometer is a fantastic app to track your fat intake and macronutrients within each meal.)
I found this point to be fascinating, and it stuck out as I would get my highest blood sugar readings after meals that contained both high amounts of fat and carbohydrates, such as cheese with rice crackers and cranberry sauce and a vegan chocolate bar with coconut oil and sugar.
High-fat and high-carb foods combined, such as ice cream, pizza, burgers, and fries, are among the worst foods for weight loss and can increase insulin resistance leading to type 2 diabetes, especially when over-eaten.
I then listened to a podcast on the Peter Attia Drive podcast with Gerald Shulman, who is the director of the Diabetes Research Center at Yale, where he found during his research that fatty acids in the muscle and the liver cells blocked the uptake and utilization of glucose which leads to insulin resistance.
Even more interesting is that insulin resistance can occur in “healthy lean young adults” without any symptoms initially. The interaction between fats, carbohydrates, and insulin resistance is complex, but understanding this interaction is critical to losing weight and reversing insulin resistance.
One of the key weight loss points in the fat loss blueprint is to separate high-fat foods from high-carb foods such as potatoes and rice. When eating a high carbohydrate meal limit your fat intake to 15 grams per meal. Although according to the fat loss blueprint course, it is ok to eat high-fat foods with vegetables.
For more information, I highly recommend the fat loss blueprint course. It is worth every penny for evidence-based information. Whether you have 50 pounds to lose or want to lose a couple of pounds and get leaner, this course is for you.
As Ari says, the leaner you get, the harder it is to lose weight; thus, you must hone in further. If you have plateaued in your weight loss goals, you will learn all about the macronutrient essential for weight loss and how to make either a low-carb or a low-fat diet work for you. Plus, there are many other crucial tips for healthy and sustainable fat loss while maintaining muscle mass.
My results after implementing some tips from the fat loss blueprint
By implementing some of the tips in the course, such as increasing my protein content, eating low amounts of fats, and practicing intermittent fasting with minimal snacking, I lost two stubborn kilos.
I primarily focused on increasing plant protein with vegetables, ditched the late night snacking habit. I also significantly reduced my intake of feta and goat cheese as it was the primary source of saturated fats in my diet which is associated with increased insulin resistance.
These were some of the micro changes that I made to my diet but depending on where you are at you may need to make other shifts. The fat loss blueprint course can help you hone in and tailor your diet to suit your lifestyle and weight loss goals.
I also highly recommend you listen to the mastering insulin resistance podcast. Dr. Gerald Shulman explains in depth how fatty acids in the cell block glucose and cause insulin resistance. This cutting-edge research needs to be heard and understood!
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