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Dr Mehmet Yildiz

How I Lost Heaps of Fat, Gained Lean Muscle, Got Happier

2020-12-21

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The secret?

No secret! It is all about controlling one master hormone which is known as insulin.

I did it easily and sustainably. No diet!

This is not a science or an academic essay.

It is my personal success story after suffering many years when I was young. I was stuffing my body with three meals and three snacks. My body was seeing this amount of food as garbage hence it was skyrocketing my insulin.

I learned that constant high insulin = too much body fat.

40 years ago I was carrying extra 40 kilos in my body.

Now, I am in my ideal weight, healthier, and happier than my young ages.

It is a pleasure to wear my sleek jeans from the 1970s when I was a teenager.

One Meal A Day Kept The Doctor Away

This story is about how I lost unnecessary fat easily and sustainably. And this story also highlights how I maintained my lean muscle by eating one nutritious meal a day.

Let me first debunk a belief not a fact by using my own life as an example.

There is a common belief that breakfast is the most important meal of the day. It was so common that I was thinking of it as a truth.

My parents were religious about it. We were not supposed to leave home without having breakfast even if we don't feel hungry.

My primary and secondary teachers were adamant about it.

After four decades of research and personal experiments as discussed in my Simple & Powerful Life-Transforming Bio-Hacks , I now believe that breakfast is not necessarily the most important meal; at least for some of us.

Yes, I am one of them. My body does not need breakfast.

I don't even need lunch.

Snacks?

None! I stay away from snacks.

You may think it is crazy like many of my friends and family members thought.

But I will explain the order behind my madness.

In this story, My aim is to share the remarkable health benefits of one meal a day. This regime is my customized intermittent fasting and brain-boosting ketosis based on my knowledge and personal experience. Yes, you heard it right. I eat one meal a day.

Probably most of you already heard about Intermittent fasting which is almost mainstream lifestyle among the high achievers, entrepreneurs, athletes, models, celebrities, medical professionals, engineers, scientists, and many other professionals.

Over the last decade, there is a proliferation in the number of publications on intermittent fasting and its remarkable benefits.

There are even well-designed research projects by established research institutes. It is not hyped any more. I will not another story giving a citation on those studies. But this is my personal story so I don't want to bore you with details.

Intermittent fasting has been one of the best tools I used to improve my health from almost all aspects of my personal transformation. The way I implement intermittent fasting is one meal a day with no snacks and no caloric drinks before and after my one meal.

From my observations, snacks are culprits of obesity.

Since I eat calory dense and nutritionally rich food, I don't feel any hunger during the day. I skip breakfast and lunch and eat my one meal at dinner time.

I experienced many noticeable benefits from one meal a day lifestyle. It helped me reduce my body fat, improve my lean muscle mass, improve my mental sharpness, improve my blood markers, e.g. stable glucose, reduced inflammation, an optimal level of insulin, cortisol, testosterone, and growth hormone.

Above all, one of my key motivators is to increase autophagy which means the killing of damaged cells naturally.

For me, the easiest way to implement intermittent fasting is by skipping breakfast and lunch. Despite the traditional unsubstantiated warnings, I learnt that breakfast was not the most important meal of the day. Lunch was not essential either. Both were totally unnecessary for me. I did not have any breakfast and lunch for over ten years, and I feel better and better by practising this simple life hack.

Some of my family members, friends, and colleagues were telling me that it was unhealthy not to have breakfast and worse with no lunch. Contrary to common belief, I did not experience any side effects caused by intermittent fasting or one meal a day in my regime.

With my “unusual diet”, it is even more effective and much more comfortable, as I am already fat-adapted and stay in ketosis most of the time. I rarely feel hungry. My hunger is not emotional any more, as it used to be when I was on high carbs diet with multiple meals and snacks in a day.

Now if I am hungry, that means I am physically hungry, and my body needs to replenish, not to satisfy cravings. In this lifestyle, I never crave for any food any more. I am evidently not in starvation mode either.

To emphasize, using an intermittent fasting regimen by eating one meal a day, I experience no muscle and bone loss. As I am very conscious about the importance of lean muscle and bone density especially as I get older, I regularly measure them using a gold standard and expensive Dexa Scans (Dual-Energy X-ray Absorptiometry).

The reason I highlight this point here is that there are rumors and unsubstantiated claims in the media about muscle and bone loss risks associated with intermittent fasting. They are contrary to my experience; in fact, I gain stronger and leaner muscles, as well as denser bones on this regimen.

Not only muscle/bone health and body fat reduction, but I experienced many more benefits which are beyond the scope of this article. I recorded terrific benefits such as digestive health, improved skin, improved mood, emotional stability, hormonal balance, and many more in a long personal transformation research journal and in a published book.

My key message is that we are all unique. Our needs are varied. Our metabolisms work differently. I strongly believe that breakfast is not necessarily the most important meal of the day for some of us. For me, it was totally unnecessary and even damaging to my health. For example, my body is not very tolerant of carbs. I had to reduce my carbs intake dramatically to feel well and be able to perform. I was a pre-diabetic stage due to excessive food and snacks.

I had to re-learn how to eat and when to eat. I am glad I did.

For some of us, breakfast may be necessary or important. It is up to the individuals to make their decisions. I am only sharing my point of view and personal experience on how I benefited from one meal a day for a long time. Who knows there may be many more in my situation. If my insights can help a few people, I would feel grateful

My aim is, based on my personal experience, to provide an alternative point of view which may be an option to some of us who are interested in keeping insulin under control with no medication and consequently have a healthy weight, clear skin, good mood, and sharp focus.

As we know, insulin is the master hormone, if it is controlled well, all other hormones can be in better order.

When I learned this critical information and as soon as I took my insulin under control I noticed a lot of positive changes in my physical and mental health.

There are many health professionals who agree with my view on “breakfast is not necessarily the best meal of the day”.

I read substantial amounts of personal experiments on one meal a day. The anecdotes were revealing a positive outlook. When I tried it myself, my trust in those anecdotes increases and they resonated well with me. I highly recommend reading these types of resources and learning from them. You may be amazed as I did.

I can assure you that I am not the only one who benefitted from wonders of one meal a day.

Wearing my sleek jeans from the 1970s when I was a teenager has been a bonus.

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