A member of the President’s Council on Fitness, Sports, and Nutrition, Dr. Ian Smith has become known for providing his medical expertise on shows ranging from NBC News to "The Doctors." He's also the best-selling author of books such as "Shred: The Revolutionary Diet: 6 Weeks 4 Inches 2 Sizes." In an exclusive interview Dec. 20, Dr. Ian explained how using portion control combined with eating nutrient-dense foods can help you lose up to 20 pounds in four weeks. It's all part of his new book: "Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster."
Dr. Ian explained to me that he feels three elements are required for safe, effective, fast weight loss:
- Sliding Nutrient Density: Toward the latter part of your day, eat more plant-based foods.
- Calorie Disruption: Vary your calories and foods from day to day, week to week.
- Negative Energy Balance: Create a state where your body extracts energy from stored fat, thereby boosting calorie burn and reducing fat.
With this synergistic model, you can take control of your food and your weight. Why measure food rather than count calories? It's easier once you get used to portion control, explains Dr. Ian.
"Counting every calorie you eat in a day can be extremely difficult to do," he notes. "Measuring is a completely different proposition and easy to accomplish."
And after you have mastered portion control, you will notice that just small amounts can make a big difference.
"Most dieters don't realize that simply by cutting back as little as 20% at each meal, they can lose a significant amount of weight," said Dr. Ian.
And for those who are addicted to sodas, Dr. Ian offers a compromise: Limit yourself to one diet soda a day. The reason: He believes in being realistic.
"The fact of the matter is that people like soda and are going to drink it," he says. "So I split the difference. Diet soda can still let people drink soda, but at the same time it takes away the calories of regular soda."
As for the studies indicating that soda can cause weight problems, Dr. Ian notes that researchers examined people drinking copious amounts. Just one diet soda a day is safe, he says.
Included in his book are recipes, tips on exercise and details on how to progress through the stages of "super shredding."