{"id":494,"date":"2019-01-31T09:12:35","date_gmt":"2019-01-31T09:12:35","guid":{"rendered":"http:\/\/localhost\/wp\/?p=494"},"modified":"2019-01-31T09:12:35","modified_gmt":"2019-01-31T09:12:35","slug":"the-smarter-science-of-slim-im-doing-it","status":"publish","type":"post","link":"https:\/\/www.lisajohnsonfitness.com\/the-smarter-science-of-slim-im-doing-it\/","title":{"rendered":"The Smarter Science of Slim: I\u2019m Doing It"},"content":{"rendered":"\n\t\t\t\t\n<p>This blog has been a personal journey for me and not in the way I expected. &nbsp;I started it out of frustration over the poor fitness information that was out there. &nbsp;I just wanted to be a sane voice in the cacophony of crappy marketing.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/4646285067_d8fd204d29-300x300.jpg\" alt=\"\" class=\"wp-image-495\" width=\"225\" height=\"225\" srcset=\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/4646285067_d8fd204d29-300x300.jpg 300w, https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/4646285067_d8fd204d29-300x300-150x150.jpg 150w, https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/4646285067_d8fd204d29-300x300-100x100.jpg 100w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure><\/div>\n\n\n\n<p>What hadn\u2019t occurred to me is that&nbsp;<em>I\u2019d<\/em>&nbsp;be learning a whole bunch of new information as I wrote (over 600 posts and counting). &nbsp;There are so many people talking about diets in social media and I started researching, taking my \u201cNutrition 101\u2033 class in college as a base, and reading, reading, reading \u2026<\/p>\n\n\n\n<p>The best I\u2019ve seen so far (funny \u2026 he uses the term sane too) is from Jonathan Bailor and his&nbsp;<a href=\"http:\/\/www.amazon.com\/mn\/search\/?_encoding=UTF8&amp;x=0&amp;tag=httplisajohns-20&amp;linkCode=ur2&amp;y=0&amp;camp=1789&amp;creative=390957&amp;field-keywords=smarter%20science%20of%20slim&amp;url=search-alias%3Dstripbooks&amp;sprefix=smarter%20scien%2Caps%2C264\" target=\"_blank\" rel=\"noreferrer noopener\">Smarter Science of Slim<\/a>\u2122 program (affiliate link). &nbsp;He argues that we already know a lot about nutrition and we shouldn\u2019t be all that conflicted about what to eat. &nbsp;Pretty much it\u2019s lean protein and a lot of fruits and vegetables. &nbsp;His SANE eating is a way to counteract all the crappy nutritional marketing he saw out there.<\/p>\n\n\n\n<p>Bailor\u2019s not a nutritionist and neither am I. &nbsp;There are aspects of this program that registered dietitians will have problems with; there is dissent and conflict in the nutrition community among really well-respected people about how much protein to eat, or if dairy is good for you or not.<\/p>\n\n\n\n<p>The biggest push-back I\u2019ve seen with Bailor\u2019s method is protein, that\u2019s he prescribes too much: 30 grams of protein per day, three to four times per day. &nbsp;Here are my thoughts on this \u2026<\/p>\n\n\n\n<ul><li>When I&nbsp;<a href=\"https:\/\/www.lisajohnsonfitness.com\/the-science-of-slim-a-new-book-talks-real-facts\/\" target=\"_blank\" rel=\"noreferrer noopener\">originally read the book<\/a>, I thought grams of protein meant the \u201cwhole chicken breast.\u201d It doesn\u2019t; any piece of meat also has a mix of fat and carb grams, which is why a big piece of meat is less protein than it may appear.<\/li><li>I was chagrined when I figured that out; it was&nbsp;<em>after<\/em>&nbsp;I had given an incredibly strong endorsement to the book and I was annoyed at myself (I know better) for making that assumption.<\/li><li>I talked to Bailor about it and he said, yes, he\u2019s heard the push back too, but he stands by his research results. &nbsp;He wasn\u2019t going in with a pre-determined bias; he was just following the facts.<\/li><li>He also said I could eat 20 grams of protein per serving instead of 30 since I\u2019m a woman, and no matter who you are, you definitely shouldn\u2019t eat to the point of feeling ill.<\/li><\/ul>\n\n\n\n<p>The other thing that I really like about this program is it\u2019s done on a range. &nbsp;If you want to eat \u201caverage,\u201d you can have more starches and sweets and less protein and veggies. &nbsp;As you eat better, you\u2019ll look and feel better, but to what degree is up to you.<\/p>\n\n\n\n<p>So I\u2019m going to be testing this out. &nbsp;I\u2019ll eat two weeks at the \u201cFit\u201d level, two weeks at the \u201cHot\u201d level and two weeks at the \u201cFitness Model\u201d level.<\/p>\n\n\n\n<p>As a reference, the Fit level consists of:<\/p>\n\n\n\n<ul><li>two servings of starch or sweets<\/li><li>four 30-gram servings of protein (I\u2019ll do 20 grams)<\/li><li>seven servings of non-starchy vegetables<\/li><li>three servings of berries or citrus fruits<\/li><li>1\/4 cup of milled flax seeds<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise<\/h3>\n\n\n\n<p>The exercise component is short but critical. &nbsp;It is only 20 minutes per week (two 10-minute sessions) of metabolism-boosting work; this involves heavy, heavy weightlifting and intense intervals of cardio.<\/p>\n\n\n\n<p>\u201cIt is key that you do the two together,\u201d says Bailor. &nbsp;\u201dYou won\u2019t see good results if you don\u2019t.\u201d<\/p>\n\n\n\n<p>This isn\u2019t replacing&nbsp;<em>all<\/em>&nbsp;exercise by the way; if you enjoy sports or other activities, keep doing them. You should also still aim for 10,000 steps a day, but according to Bailor, you will no longer need to go nuts on the cardio equipment in the gym just to keep the weight off. &nbsp;I fully plan to continue to do hooping, a little running, and Pilates. &nbsp;I already walk everywhere, so the 10,000 steps isn\u2019t a big deal.<\/p>\n\n\n\n<p>This eating plan is&nbsp;<em>not<\/em>&nbsp;a diet and you won\u2019t see quick results from it. &nbsp;It takes five to six weeks to change your metabolism over to a \u201cfat-burning machine.\u201d &nbsp;When you get rid of the junk, you\u2019ll see a water loss, of course, and if you were eating a ton of excess calories, then that will reflect on the scale too. &nbsp;But you need to give the process a little time to kick in. &nbsp;So that\u2019s why I\u2019m not doing the typical blogger \u201c30-day challenge,\u201d but a six-week plan so you can see the whole transition (hopefully) occur.<\/p>\n\n\n\n<p>Feel free to join me on my challenge. &nbsp;I know some of my regular readers have already started on the journey and I\u2019d love to hear how you\u2019re doing! &nbsp;I\u2019m off to eat some egg whites, sauteed onion, and spinach; that\u2019ll be 20 grams of protein and two non-starchy vegetables. &nbsp;A nice start to the day.<\/p>\n\n\n\n<p>Cheers,<\/p>\n\n\n\n<p>Lisa<\/p>\n\t\t","protected":false},"excerpt":{"rendered":"<p>This blog has been a personal journey for me and not in the way I expected. &nbsp;I started it out of frustration over the poor fitness information that was out there. &nbsp;I just wanted to be a sane voice in the cacophony of crappy marketing. What hadn\u2019t occurred to me is that&nbsp;I\u2019d&nbsp;be learning a whole &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.lisajohnsonfitness.com\/the-smarter-science-of-slim-im-doing-it\/\"> <span class=\"screen-reader-text\">The Smarter Science of Slim: I\u2019m Doing It<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":495,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[19],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Smarter Science of Slim: I\u2019m Doing It - Lisa Johnson Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lisajohnsonfitness.com\/the-smarter-science-of-slim-im-doing-it\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Smarter Science of Slim: I\u2019m Doing It - Lisa Johnson Fitness\" \/>\n<meta property=\"og:description\" content=\"This blog has been a personal journey for me and not in the way I expected. &nbsp;I started it out of frustration over the poor fitness information that was out there. &nbsp;I just wanted to be a sane voice in the cacophony of crappy marketing. 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