100% Brutal truth: The problem with modern diets

This is a guest post by Sarah W.

The other day I saw a post by a woman who was totally desperate and poured her heart out on X (formerly Twitter). 

She is simply tired of hearing this saying all the time: "Eat less, move more, it's quite simple!".

And the poor thing is already running like crazy! At 37, she has completed two half marathons in the last eight months. Every morning she struggles out of bed at 5 a.m. to train for an hour before the family chaos. And she also cooks for herself every day.

Her tweet went viral - 43 million views! - and triggered a shitstorm.

Some accuse her of being lazy, others think she should simply eat even less and train harder.

But let's be honest: is it really her fault? Is she just too lazy and greedy? Or is there perhaps more to it than that?

2 Sarah's history with fad diets

Four years ago, I was one of those people. For years I flagellated myself with calories and was almost permanently starving. 800 calories a day - that's all I allowed myself! Even though I ate at Barry's every day. Boot camp I was sweating. In case you don't know Barry's: They are known for the toughest workouts in the world. Even athletes and supermodels train there! I even worked out with David Beckham in London once. Crazy, isn't it? But my weight? It stayed as stubborn as a donkey. My face was bloated, my period had gone and I couldn't sleep without a bottle of wine (included in my calorie balance, of course!).

I mean, hello? That was pure starvation! Even in that blatant Minnesota Starvation Experiment, people got more calories. Why is it that so many people can't lose weight even though they're saving every morsel from their mouths and working out at the gym? And even if the scales show less for a short time, the kilos come right back as soon as you start eating normally again. No wonder that „The Biggest Loser“ there are no class reunions!

2. the science behind the fight

Okay, enough whining, now it's getting scientific!

Extreme calorie restriction and excessive exercise are real killjoys for your metabolism and prevent you from losing weight.

Why is that?

It's simple: if you constantly deprive your body of calories, it lacks important nutrients. And without them, it can't produce energy, repair tissue or keep hormones in balance. When your blood sugar is low due to a lack of calories, your body releases cortisol to keep you alive. Too much cortisol makes your cells resistant to insulin. This means your blood sugar rises and your metabolism gets out of sync.

Your body also breaks down muscle, stores fat (especially on your stomach!) and your immune system weakens. And as if that wasn't enough, your thyroid gland, which is actually responsible for a healthy metabolism, also suffers. Sure, losing fat is great, but if you overdo it, your body produces too many free fatty acids. These disrupt your glucose metabolism and make you even more insulin-resistant.

And last but not least: These fatty acids put your Mitochondria so your cells rely on glycolysis and lactic acid production for energy. This suppression of mitochondrial respiration increases the production of toxic free radicals and decreases carbon dioxide, making proteins more susceptible to damage.

3. toxic effects of extreme diets

Excessive lipolysis releases polyunsaturated fatty acids (PUFAs) into the bloodstream, which can have toxic effects. PUFAs promote oxidative damage and impair mitochondrial energy production, contributing to insulin resistance and other metabolic problems. The body enters a state of torpor, or reduced metabolic rate, as a survival mechanism in response to extreme caloric restriction.

This condition is an adaptive mechanism that involves lowering metabolism to conserve energy so that major organs can get by with less energy for longer, making weight loss more difficult. Intense exercise leads to the accumulation of lactic acid, which suppresses the oxidation of glucose and increases reliance on fat oxidation. This shift can interfere with efficient energy production and contribute to metabolic damage over time.

Calorie restriction (insufficient glucose levels) and stress lead to hypothyroidism, a condition in which the thyroid gland produces insufficient thyroid hormones. These hormones are critical for maintaining metabolic rate and promoting glucose oxidation. Hypothyroidism significantly slows metabolism and hinders weight loss.

Elevated estrogen levels, which are influenced by stress and diet, are detrimental to the mitochondria and promote the Randle effect, further inhibiting glucose oxidation. Overall, the stress of extreme exercise and caloric restriction triggers a cascade of hormonal and metabolic changes that impair oxidative metabolism. This cascade includes increased cortisol, insulin resistance and hypothyroidism, all of which contribute to a reduced metabolic rate and difficulty losing and maintaining weight.

4. survival mode of the body

Think about it: Throughout history, our bodies have responded to perceived hunger by reducing metabolic processes to conserve resources and prioritize the maintenance of vital organs like the brain and heart. This adaptive response involves slowing down your metabolism, effectively turning you into a more primitive organism that requires less energy to survive.

This mechanism is part of the body's stress response, designed to protect key organs in times of scarcity. Now that your metabolism is slowed... what happens when you try to go back to what you thought were your maintenance calories? You end up gaining more weight than you otherwise would have because your metabolism has slowed down to ensure your survival.

You may find yourself in tears, confused about what's happening, continuing the vicious cycle of yo-yo dieting. You feel guilty for gaining weight "out of the blue", vow to avoid sugar or eat anything over 1000 kcal again, continuing your harmful eating habits.

5th journey through metabolism hell

That was my reality a few years ago. Nobody believed me when I said that after years of self-inflicted starvation (low carb, then Fasting, then an eating disorder) started gaining weight at 1200 kcal a day, even though I was exercising to exhaustion every day. Then I heard Ray Peat talk about a study where a group of women were taken to a hospital ward to prevent them from smuggling in food, and some of them gained weight at just 800 kcal a day. 

However, difficulties in losing or maintaining weight are just the tip of the iceberg. With a slowed metabolism (impaired systemic energy production) comes a host of health problems. I could tell countless stories of women in my life following the "perfect 2024 diet", cutting calories, avoiding sugar, while doing Barry's Bootcamp and running marathons daily.

Not only do these women have difficulty getting pregnant, but they also experience multiple miscarriages. We are in the midst of a pandemic of malnourished fitness enthusiasts with "perfect diets". It's no wonder the TV show "The Biggest Loser" never hosts reunions - its contestants gain their weight back, and often more.

6. the failure of forced diets 

Forced diets almost always fail. The statistics are not encouraging. Only 10-20% of obese people can achieve a loss of just 5% of body fat. Forcing yourself to drastically reduce calorie intake and exercise to exhaustion brings a host of problems: cognitive decline, fertility issues, anxiety and depression, to name a few.

Research shows that people who stay naturally lean have a faster metabolism at rest, mainly due to higher thyroid hormone levels. In recent decades, the average rate at which our bodies burn calories at rest has decreased, in parallel with the rise in obesity.

History provides numerous examples of populations who consumed as much or more than we do today, yet remained noticeably slimmer. This suggests that excessive weight gain is clearly related to metabolic problems and not personal failure.

7 The real causes of weight gain 

There are numerous reasons for the inability to lose weight, but the most common causes are:

• Impaired thyroid function
• Consumption of polyunsaturated fats (e.g. seed oils)
• Vitamin and mineral deficiencies
• Excess oestrogen
• Inadequate lighting environment (lack of sunlight, excess blue light)
• Reduced muscle mass
• Chronic stress
• Digestive problems, excess serotonin
• Inflammations
• Environmental stressors/toxins

Understanding metabolic processes and working with our body, rather than against it, is paramount to achieving desired goals. Eliminating foods that impair metabolic function, such as unsaturated fats (e.g. seed oils), and replacing them with foods that support metabolism, such as orange juice, can lead to a 20-25% increase in metabolic rate, resulting in Weight loss without changing the calorie intake. 

Incorporating calcium (from dairy products), potassium and addressing micronutrient deficiencies have also been shown to be helpful for healthy weight management. Sugar and salt are our body's natural defenses against chronic stress and are pro-metabolic, as are an appropriate light environment and stimulating activities.

8. work with the body, not against it 

The key to weight loss should be to boost metabolism or increase systemic energy production - fortunately, there are many ways to do this - rather than drastically reducing calorie intake and doing breathless exercise that slows metabolism and doesn't maintain weight loss in the long run.

Reclaiming my thyroid, my hormones and my metabolism: here's how!

My journey back to a healthy thyroid, balanced hormones and a functioning metabolism was a marathon, not a sprint. But I'm so glad I chose the right path without jeopardizing my health and well-being. I had a lot of energy, a stable mood and was able to regulate my weight through pro-metabolic measures, in line with the philosophy of Dr. Ray Peat. If I had to start all over again, this is what I would do:

1. eat only tasty, easily digestible foods

Raw or uncooked vegetables that are difficult to digest, foods enriched with iron or toxic food additives are taboo. Exception: a Ray Peat carrot salad (grated carrot, coconut oil, vinegar, salt). Raw carrots have natural antibacterial properties, so they pass through the intestines without being attacked by bacteria. Ray Peat Carrot Salad has a cleansing effect on the gut, helping to remove toxins and serotonin, detoxify PUFAs, bind and remove bile and estrogen, lower cortisol by preventing reabsorption of estrogen, improve digestion and prevent oxidative stress and inflammation.

2. remove unsaturated fatty acids

These include seed and fish oils, nuts, seeds, commercially fed/factory raised pork and commercial eggs. Instead, use saturated fats (coconut oil, butter, ghee) and consume pasture-raised eggs.

3. more small meals

Eat small meals rich in sugar and minerals every 3-4 hours. Small sips of orange juice throughout the day are beneficial.

4. consume enough sugar

One liter of orange juice and 2 liters of (skimmed) milk per day keep your stress hormones in check and ensure a sufficient blood sugar level.

5. high quality gelatinous proteins

Eat high-quality gelatinous proteins in oxtail and lamb shanks, which are preferable to lean muscle meat.

6. sufficient calcium

Ensure sufficient calcium intake: 2000 mg per day is optimal, obtained from dairy products; or use eggshell powder or calcium carbonate if necessary.

7. b vitamins

Ensure a sufficient intake of B vitamins, which are closely involved in energy metabolism and support the body's utilization of sugar, as well as potassium and magnesium.

Livers and oysters:

Supplement your diet weekly with liver and oysters as they boost nutrition and help to correct various nutritional deficiencies. Liver is rich in vitamin A, selenium, copper and B vitamins, while oysters provide zinc, selenium and copper. Together, these foods fill nutritional gaps and support overall health.

Regular bowel movements:

Ensure regular bowel movements. For constipation, remedies such as Cascara Sagrada, Coffee, well-cooked white mushrooms, carrot salad or magnesium citrate can help.

Healthy light diet:

Ensure a healthy light environment: spend more than 2 hours a day outdoors and engage in grounding activities, as well as the use of red light in the evening. We recommend any Red Light products from Mitoglow.

Be playful:

Take part in fun activities and adventures that excite your soul and spend time with your loved ones. If you're feeling down, fix it immediately with energizing activities, upbeat music, etc.

Avoid stressors:

Avoid environmental stressors such as hormone disruptors in your skincare, personal care and household cleaning products.

All of these practices and activities are pro-metabolic, support a healthy flow of energy and, when implemented correctly, make life and action effortless. They help to achieve aspects of good health such as sleep quality, healthy digestion, libido, improved mood and drive and support healthy weight loss.