How to lose weight

I have decided to write down my thoughts on weight loss. This will be an unstructured essay, so please bear with me.

To cut to the chase, the key to losing weight is low carbs. Specifically, losing fat. A bit about the theory behind low carb. When you cut out the carbs, the body starts to break down glycogen in the liver to produce glucose. For most people, this takes some time. Up to 24 hours. Once the liver is depleted of glycogen, the body is forced to burn fat for energy. Hence, the key to low carb is consistency. Once you ingest carbs, the fat burning stops. The body will burn glucose preferentially.

One thing that trips people up is choosing what to eat. Most people don't know what foods contain carbs. Aside from obvious things like rice, bread and noodles, many other foods contains unacceptable amounts of carbs. People always ask me if brown rice or high-fibre bread is ok. They contain carbs. Same goes for oats, cereal, potato, milk etc. A simple rule-of-thumb to use is 'less than 10g of carbs per serving'. Just Google it.

Very often, I get patients saying they don't eat rice for dinner, but are not losing weight. Consistency. Every meal must be low carb.