MISTAKE # 7: OVERCONSUMING OF ARTIFICIAL (OR “NATURAL”), SWEETENERS INCLUDING AGAVE NECTAR
Even without calories, most artificial and natural sugar substitutes cause an increase in insulin release, although aspartame (Nutrasweet®) shows surprisingly little effect on insulin. Not that this is a free license to overeat Nutrasweet®: it is often blended with acesulfame-K, which has a host of negative health effects. The two low-calorie sweeteners and without calories were associated with weight gain. Tim Ferriss has seen almost across the phases stall or stagnation in fat loss.
Don’t think that Tim Ferriss preaches but he is totally addicted to Diet Coke. Anyone can help.
Having his addiction almost 16 ounces (47 cl) per day doesn’t seem to interfere with his fat loss. He found that drinking more than 16 oz (47 cl) interrupted the process of at least 75%.
The “Natural” Sweetener are based on the role of fructose in metabolic disorders, probably worse for you than the syrup of high fructose corn (HFCS).
The so-called healthy foods “free-sugar” are full of sweeteners such as “concentrated apple and pear juice” which are two-thirds fructose and newer and other saviors are even worse. The nectar of agave, for example, is made with 90% of fructose and contains no better antioxidants than refined sugar or HFCS.
Forget sweeteners as often as possible. If it’s really sweet, there is probably an insulin spike or it’s messing up with your metabolism. Testing with spices and extracts like cinnamon and vanilla instead.
MISTAKE # 7: YOU GO TO THE GYM TOO OFTEN
A woman who follows the diet wrote:
I go to the gym 5x/week, 2 hours on the treadmill and one hour of spin class 2x a week. … I did for nearly three months. In the first 3 weeks I lost about 20 lbs (9 kg), but have since regaining about 7 lbs (3.1 kg). I also do a variety of exercises targeting different muscle groups (2x/week for my legs, hips, arms, etc.)
7 lbs (3.1 kg) could have been a muscle gain, which is good, but she spent more than 12 hours a week in the gym. Tim Ferriss suspected that his problem, he saw in others, was unbearable link between overtraining and “reward” by eating:
I suspect you’re overtrained and that makes you lose muscle, given your description. This will lower your metabolic rate base and because you are on a plateau (stagnation) with your fat loss. Try the diet with no more than 2-3 short sessions of weight training a week [if you choose to do exercises; it is not mandatory] and remember to track bodyfat% not just weight.
Do too much will not help you, it will reverse your progress, as it also leads to overeating, sports drinks and other assorted self-sabotage.
Remember MED. Less is more.