Editor’s Note: Konstantin will be answering questions in the comments section at the end of this post so feel free to chime in with your thoughts and questions to keep the weight loss discussion going. Konstantin will be posting a column on The Healthy Home Economist for the next few weeks. If you haven’t been able to attain your dream weight no matter how hard you’ve tried, these posts will help transform your understanding of how to best attain your optimal weight using Traditional Diet – without failure and side effects – for life!
Statistically speaking, losing weight and keeping it off permanently is just as challenging as becoming a millionaire, perhaps even more. I discovered the core reason behind this enigma while investigating the weight loss plateau phenomenon of low carbohydrate diets. This finding has helped me to cross the last nine yards toward attaining normal weight, and remaining that way for the past twelve years.
As all serendipitous discoveries go, this one was remarkably simple: weight loss diets fail because doctors, nutritionists, dietitians, and celebrities who promote them (and people who follow their advice) do not make a distinction between the reduction of body weight and the reduction of body fat. In other words, losing weight and losing fat isn’t exactly the same thing!
To understand what the distinction between the body’s fat and weight means in real life, let’s review the most basic physiology of weight loss:
- There are two principal components of body weight — constant weight and variable weight.
- The variable weight is a sum of all the digestive fluids inside your GI tract, the undigested foods already in your stomach and the small intestine, the stools inside your large intestine, and water, which can be safely lost with sweat, urine, and perspiration. These variable components of your body weight represent between 15 and 30 pounds, depending on your original diet, your current weight, and your digestive health.
- The constant weight is everything else – the remaining fluids, such as the blood plasma and lymph, the weight of your skin, bones, internal organs, muscles, and adipose tissue, or body fat – the sole substance you actually want to get rid of.
- Variable weight swings from day to day depending on the amount of foods and fluids you consume and expel, workload, and environment. A day on the beach, an hour in the hot tub, or an intense workout in a sweat suit, for example, can reduce your body weight by several pounds simply from sweating.
- Constant weight remains stable for longer stretches of time because loss of body fat is quite slow on any diet, and requires a considerable time to produce measurable and permanent results.
In practical terms, when you start a weight loss program, the first 10 to 20 pounds of weight reduction are almost exclusively made up from the following components:
(a) A reduction in the total weight of foods that you have consumed over the past few days. It may be considerable, especially if you love to eat.
(b) A reduction in digestive fluids. As soon as you start eating less, your body reduces the amount of saliva, gastric, and pancreatic juices involved in digestion. This amount ranges from 6 to 7 quarts per day, and may be halved by the reduced calorie diet.
(c) A loss of water throughout your body, particularly with urine. This happens because reduced calorie diets have a pronounced diuretic and dehydration effect.
(d) Loss of stools from your bowels. As you reduce food intake, particularly fiber, the total volume of stools inside the large intestine may drop three to five times.
I refer to the total of all of the above as a phantom weight loss. This universally ignored fact of human physiology is behind the ubiquitous promise of the near instant weight loss of 10 to 20 pounds on the covers of diet books, supermarket tabloids, and diet plans.
The precipitous – two weeks or less – loss of phantom weight also explains why so many people yo-yo back to their original weight as soon as they stop dieting – the cumulative weight of foods, digestive juices, water, and stools starts to come back the moment you return to your regular diet.
A quick reduction of the waistline is also a popular diet hoax: as your stomach, intestines, and bowel clear out their respective contents, the waistline around them shrinks down a few sizes, even though practically all the body fat remains exactly where it was before commencing the diet.
The proverbial weight loss plateau is another gimmick intended to absolve weight loss counselors from any responsibility for their advice, and to blame you and your metabolism for an inability to lose weight. The truth is – when you can’t overcome weight loss plateau, it simply means that you have lost only phantom weight, but not an ounce of body fat, and, quite possibly, you have gained even more!
So, let’s summarize what I have just described:
- Anyone commencing a reduced calorie diet will demonstrate an appreciable loss of weight, but this is not a loss of actual body fat, but a loss of phantom weight related to the much smaller intake of foods and fluids.
- Weight loss diets that have a pronounced diuretic and dehydrating effect may demonstrate an even larger phantom weight loss at the expense of body fluids. You can accomplish pretty much the exact same effect by restricting fluid intake or sweating out in a sauna.
- Reaching a weight loss plateau simply means that you have lost only phantom weight, but have not lost and won’t lose any body fat.
- A rapid weight rebound shortly after resuming a regular diet simply means that you’ve simply restored the weight of fluids, undigested foods, and stools in your body back to their original volume.
At this point you may be asking yourself a rightfully indignant question: why have all those diet books I’ve been reading for so long not been telling me about this?
Two reasons, I believe. First, their authors simply may not know or may not want to know about this unsavory phenomenon. Second, telling readers the truth — that it actually takes a LOT of time and a LOT of effort to lose body fat — gets in the way of selling no-sacrifice diet books, cookbooks, classes, tests, and diet-branded foods and snacks.
Since I am not constrained by similar goals, I can tell you the hard truth as it is: If you are contemplating losing weight, it must the fat under your skin, not undigested foods, fluids, and stools inside your gut. Losing actual body fat takes time, because even on a very low calorie diet you can (at best) count on losing just a few ounces (under 60 to 90 grams) daily.
So, the next natural question then is: how long does it take to lose real body fat, and how much effort is involved? Well, that is exactly what I am going to explain in the next post: How Long Will it Take You to Lose the Weight?
Once you realize and appreciate the difference between the loss of fat and the loss of mere phantom weight, you will have a much easier time managing the actual process of weight loss (not the make-believe one), and attaining your desired weight and size.
For your health and safety, please read these important Weight Loss Common Sense Warnings and Disclaimers before commencing a reduced calorie diet.
Chrissy Cordon via Facebook
Each person has unique dietary needs. What your body needs in order to restore balance and health will be different from the person next to you. Exercise is crucial of course but diet is determined by variants such as genetic background and your lifestyle history. Someone who is prediabetic or suffering from hypoglycemia would NOT benefit from a high carb diet. But likewise someone with a diet history heavy in processed foods or animal foods would benefit from a plant based diet. I believe in balance. I only believe in extreme diets (plant based for instance) for a period of time for healing. Children who are born healthy need to be on a balanced diet and not an extreme one. But pay attention to your own body more than any article. It will tell you what you need. It’s strange how most animals can do this except for us. 🙂
Konstantin Monastyrsky
Crissy,
Your beliefs and my beliefs are identical so long as they apply to healthy and normal-weight individuals. However, when it comes to elective weight loss, it is only attainable when things are intentionally out of balance. If that’s what overweight people want, we need to set our well-meant believers aside and help them attain their goals without incurring further damage.
carrie
Actually for some people eating more carbs IS just the ticket. Eating more carbs has cured my lifelong hypoglycemia.
Konstantin I have read your book and every page of your site. Love your work!
Lucas
Konstantin, I have read your book and really enjoyed the material. From my understanding, you don’t agree with the consumption of grains in any form. Is this still correct?
Heather Olsson
This is so timely. I have just been diagnosed with stage three adrenal fatigue. I was given a bunch of supplements including DHEA and pancreatic enzymes. But, my doctor’s major suggestions to me were rest and drop grains and dairy. I’m on week five of eating in this manner and lost ten pounds. But, here’s the thing, I am eating tons of veggies, fruits, nuts, seeds, and meats. This was another thing my doctor insisted on me doing for my health…eat frequently so as to keep my blood sugars as level as possible. I’m also doing yoga to strengthen my muscles. I know I’m in for the long haul…I still have fifty more pounds to lose. Could it be that the ten pounds was more constant or do you think it was still the variable weight?
Konstantin Monastyrsky
Heather,
Any time you start a diet, the initial weight loss is ALWAYS phantom. Incidentally, if you continue eating “tons of veggies, fruits, nuts, seeds, and meats,” your adrenal fatigue and some other types of fatigue will only get worse. Moderation and balance are the key to health in general, and weight loss in particular. And when you already have preexisting medical disorders, balance and moderation alike are even more critical.
Rebecca
What if:
1. You are off all sugar and 90% off wheat/gluten
2. You are expending more energy than you are taking in calorie-wise
3. You are eating healthy (fermented foods, REAL food, etc)
4. You are on that plateau and have been for months
5. You are within your normal BMI range (smack dab in the middle) but want to lose another 10 lbs.
6. Your normal day does consist of activity (i.e. cleaning house, walking or running with dogs, etc.
7. You do weight lifting 1-2x per week for toning.
What are your recommendations? I am curious to hear what you have to say. It is very frustrating. I lost 10-15 lbs within a couple months after getting off sugar, but have stayed here stubbornly at my current weight for about 3-4 months now.
Anthony
I’m not expert, but plateaus typically occur when your workouts and diet are too constant/predictable. That may not be the problem for you, but if it is, try changing around what you’re eating and modify your workouts (intensity, what you lift, frequency, etc.). When I shake things up (in the gym and kitchen), my mind and body respond with exuberance.
Konstantin Monastyrsky
Rebecca,
It all boils down to energy and structural metabolism arithmetic: the body doesn’t start to shed weight (preferably fat) until your diet provides more nutrients than your body uses for energy and renewal. What’s the solution? Decrease the amount of food that is required for energy and provide enough nutrients to take care of renewal. I’ll address all of these issues in the following posts. This is one of the most challenging aspects of permanent weight loss and can’t be addressed in several quick bullets. So, please, stay tuned.
Sara
Rebecca, I am with you. Konstantin, I would love to hear your thoughts on Rebecca’s question. I feel like I have little room for change in my diet because I eat so cleanly now. I workout. I sleep about 9 hrs a night and try to keep my stress low. What can I change to get off the 7 or so pounds that have creeped onto my body?
Holly
I am in a similar place to the above post except that I have at least 50 lbs to lose. And I have dedicated a lot of time to varying workouts. The weight does not come off. I am stronger and firmer but never lose anything beyond 5 lbs up and down. I will be interested to read these ongoing blogs to see if I can learn something new.
Amanda
Thank you so much for these articles! I work in a bariatric practice and am surrounded by patients who have ‘tried everything.’ Even the physicians and dieticians, who I know have wonderful intentions, still fail to give sound advice sometimes.
I’ve made the switch to lots of traditional foods, exercise regularly, and would still like to lose 10 “vanity pounds”. However, I believe, like in your previous comment, I would have to go on a very limited calorie diet to do that. Can’t wait for the follow up articles!
Konstantin Monastyrsky
Amanda,
Thank you for your insightful comments. Coming from an “insider,” they are particularly poignant. I hope this and future information will help medical professionals address these issues with much less drama and more certainty.
I’ll definitely address the issue of the “last ten pounds” in future posts.
Wendy
Great info- mixed emotions about you lumping all nutritionist into the same category, although as one battling everyday within my own profession I do understand. Looking forward to reading your future post.
Konstantin Monastyrsky
Wendy,
Sorry, meant no offense. I hate generalizations, but it is so easy to get caught in one’s own trap… Thank you for pointing this out!
Cassandra
Would it be reasonable to assume that someone who has been very fat for an entire lifetime to have a harder time losing weight? Do you know if epigenetics play a part in weight gain? I have never been one to blame fatness on genetics, but it’s kind of hard to ignore the possibility with my daughter. I’ve been fat since I was a toddler, and at 18 months, my daughter started putting on a large amount of fat, despite very little changes in her diet and exercise habits. A year later, her weight has continued to climb along with her height, she has not thinned out at all. Our naturopath wants her to be admitted to the children’s hospital for a full work up, including a bone age scan, meeting with an endocrinologist, etc. I can’t help but cry every time I think about it. I do not want her to live my life of shame and ridicule, but feeding her a whole foods organic diet with all the good fats, limited grains/carbs, etc., has done absolutely nothing. Other kids her age eat twice as much as she does, yet she’s 70lbs (albeit at 3’5″, but still).
Konstantin Monastyrsky
Cassandra,
Yes, evolutionary genetics are a primary factor in one’s ability to gain weight, but they don’t apply to toddlers in the same way that they apply to teenagers and fully grown adults.
Case in point: my wife was a chubby toddler and a prodigious eater all her life, yet at age 58 she is still a svelte 125 pounds spread over 5’7”, the same shape and weight as she was at 25. So you can’t automatically presume that your daughter will be overweight or somehow “defective” this early on.
In addition, please don’t transfer your prejudices and expectations to your daughter. Your negative attitude toward her weight may poison your life and damage your relationship with your child. It may also cause her to develop personality disorders that will ruin the rest of her adult life.
If you really want her to become a healthy, normal-weight adult, get her into sports and stimulate her curiosity so that she exercises her intellect just as vigorously as her body. Agile minds burn even more calories than agile bodies.
Turn up the thermostat in your house (consistent low temperatures may stimulate a precipitous weight gain, especially in young children), make sure that she gets plenty of sunlight year-round, and get her checked for iodine deficiency (a common occurrence among toddlers in the USA). Lastly, read Sarah’s new book on good fats vs. the bad ones and modify her diet accordingly.
Mapalo Metsing via Facebook
how long does the body fat takes before a person get rid of them
Konstantin Monastyrsky
Sorry, I don’t understand your question.
heidi davidson
I think they meant, how long before you stop burning phantom weight and start burning body fat.
susan
All this diet stuff is so confusing. It is hard to know exactly what to eat. Aren’t whole grains carbs? And the benefits of whole grains necessary to the body? What about raw milk? How do you get all your vitamins from your food if you limit it? I would like to lose weight also but I have been avoiding all the so called diets and trying to eat traditionally to lose..and it is not happening.
Konstantin Monastyrsky
Susan,
If this subject was simple and not “confusing,” we wouldn’t have obesity epidemics in our midst, so don’t despair, you are not alone being confused. 70% of American nurses are overweight, and 40% are clinically obese, and they are just as confused as people without any medical education!
Please note that my posts aren’t intended to explain which foods are classified as carbs. For that, please read any basic weight loss primer. My work is intended for advanced dieters who know what they are doing but can’t attain their optimal weight regardless of their best efforts.
Konstantin Monastyrsky
Jodi,
Congratulation, you’ve lost real fat! In general, phantom weight rarely exceeds 20-30 lbs. unless a person is incredibly obese and consumes a prodigious amount of foods and fluids daily. Yes, I will tackle the subject of an underactive thyroid. Interestingly enough, most weight loss diets actually make this health issue even more pronounced, so it is a biggie on my list.