Als Geek kräftig abnehmen

abnehmenHeute war es so weit. Ich habe neun Monate lang meine Diät, auf die ich durch Penn Jilllette gestoßen bin, durchgezogen. Ich bin jetzt 22 Kilo leichter und mir geht es super. Ich habe zu dieser Diät bei den Skeptics in the Pub in Hamburg einen Vortrag gehalten.

Ich habe diesen Vortag gehalten, weil Diäten seit jeher ein Nährboden für Pseudowissenschaften und Scharlatanerie sind. Mir ist gerade während der letzten Monate aufgefallen das Anhänger von Diäten ganz oft militant und dogmatisch sind. Sie hinterfragen ungern die wissenschaftlichen Fundamente Ihrer Diäten. Mir wurde irgendwann mal klar, das Diäten wie Paleo, Atkins oder der Kram, den es bei Brigitte zu lesen gibt sich so oft widersprechen, dass man sich fragt welche denn jetzt recht hat?

Ray Cronise war mein Einstieg in die wissenschaftliche Betrachtung des Gewichtsverlustes. Von dort aus bin ich auf zahlreiche weitere Forscher und Ärzte gestoßen, die mir weitergeholfen haben. Dies ist eine nicht ganz vollständige Liste meiner Quellen sortiert nach Wissenschaftlichkeit:

Zusätzlich kann ich auch die Online-Ressourcen von Clair Collins empfehlen.

Meinen Folienvortrag findet Ihr in ungeschönter Version auf Google Drive hier.

Jessica Spengler (CC BY 2.0)

Reference Books for Geeky, Science based Weight Loss

I have been asked a lot where I got my facts and science while loosing 18kg in three months. Most of my inspiration started from listening to Penn Jillette on his Sunday School podcast. But the meat (pun intended) of the science was provided by Penn’s weight loss guru Ray Cronise. Ray might not be 100% science based and he admits to it himself. Most of weight loss is a bit woo woo even within scientific circles. To top up my facts I read the following books, but keeping a skeptical mindset.

The End of Overeating: Taking control of our insatiable appetite

I like Kessler because his hypothesis that we have changed our eating habits due to marketing and social pressures. Well researched and mostly science based.

Eat to Live: Das wirkungsvolle, nährstoffreiche Programm für schnelles und nachhaltiges Abnehmen

Basically Cronise copied Fuhrman 1 to 1. A bit too new age for my taste but still enough science to warrant reading. Most important is the way Fuhrman approaches weight loss.

Mach Das!: Die ultimative Physik des Abnehmens

Physics of weight loss. Austrian author, very scientific. Way to little psychology to be a real weight loss how to book. Will start you off on why eating less is more effective that doing more sport.

Der 4-Stunden-Körper: Fitter – gesünder – attraktiver – Mit minimalem Aufwand ein Maximum erreichen

I recommend Tim’s book to those who do not like to read. I know, I know. How deprecating of me. But I do have a lot of friends in this category. Lots of motivation, less science. Still, most of the tips can be supported by science.

Vincent Tcheng Chang (CC BY 2.0)

Does the Yo-Yo effect need to be true?

noyoyoSome friends and acquaintances have been trying to demotivate me (not on purpose) by telling me that I will most likely gain my weight back in no time due to the Yo-Yo effect of dieting.

Most studies around dieting show a strong tendency of those on a diet to gain back their weight after reaching their target weight. What is not well controlled in those studies is the real change of eating habits. The graph on the right shows my weight loss at two separate points. The first was our first vacation after I started dieting. I did not stop my new diet during the vacation, to the unhappiness of my wife. As can be seen, no weight was gained. The second point was a vacation in the USA where it was much more difficult to keep from over-eating. Weight gain was part of it.

Where was the difference? The first vacation was strictly vegetarian, sometimes pescetarian. The second I was calorie counting, but had fat, processed wheat and sugar in my meals. This just showed that most of the science behind The End of Overeating by Kessler is right. Yo-Yo does not have to be your fate. All required is sticking with the new way of eating: 

Eat food, not too much, mostly plants. – Michael Pollan