"Eat To Lose Weight is not only for someone who wants to lose weight. This change will also support lean muscle tissue gains, as your losing fat and gaining healthy weight (combined with resistance training and moderate aerobics)".
“the reason why people don’t get results is because the wrong information"
If I were to tell you to eat to lose weight, you would think I was insane since most peoples idea of weight loss is cutting back on calories, primarily carbs (calorie deprivation). The majority of us have been taught and or programmed to think that "carbs" (carbohydrates) are bad "carbs" are the enemy. ATTENTION, ATTENTION "carbs" are not the enemy. It's just clever marketing put on by those diet companies so they can sell their diet's that don't work. Yeah, I said it DIET'S DON'T WORK (for more information read my article fad diet's don't work) Let me clarify that any diet that encourages you to cut down on calories will not work. The majority of diet's out there are just different forms of calorie deprivation with fancy titles....like...mmm..South Beach...Atkins. Sure, you may have lost weight momentarily but it will come back if it hasn't already. That's probably why you're reading this article. You tried some fad diet that didn't work. Don't blame yourself it's just good marketing. In addition, these diet gurus know more about your body than you do an unfair advantage. Education and empowerment is the key to long term weight loss and health.
Eat to lose weight explained
The act of eating in itself is asking your body to do work (digestion). As humans over time we have processed, bleached and refined our foods. We've done this for a few reasons, taste, convenience and even status. Kings in early history used to only feast on refined foods; while peasants ate all natural foods. We're not doing our body a favour by processing and refining foods before ingestion. When we eat in this manner our body has less work to do and depending on what we eat food can be more easily stored as fat. The harder the body has to work during digestion the more efficient it becomes of metabolizing food. TEF (thermic effect of food) is also an important factor. The more complex the meal the more energy you expend. When you expend more energy you slightly increase body temperature (that's why it's called thermic). The whole process of TEF can burn up to 10 calories; protein being the most thermic of nutrients and fat being the least thermic of nutrients. Are you still with me? OK, simply increase the frequency of your meals to six times a day every 3-31/2 hrs. Always combine protein, starchy carbohydrate and fibrous carbohydrate in each meal. This ensures increased TEF and metabolism. Don't mistake what I call "Eat to Lose Weight" for another diet. Your body was designed to metabolize natural foods (natural foods taste good). Eating in this method is mostly common sense. Some of us already partially eat this way. Eat to Lose Weight is not only for someone who wants to lose weight. This change will also support lean muscle tissue gains, as your losing fat and gaining healthy weight (combined with resistance training and moderate aerobics).
What to avoid?
Avoid saturated fats, hydrogenated fats, sugars (glucose, sucrose fructose), refined, bleached and processed foods. This includes white rice, white bread and fruits. Did I say FRUITS, yep! I thought fruits were good? They are and don't stop eating them but they contain sugar (fructose), and if weight loss is your primary goal you will want to limit fruits to 1-2 per day. Same thing goes for fruit juices. When you do eat fruit or have any sugars always have them in a complete meal (protein, starchy carbs, fibrous carbs).
What happens when you have sugar?
Cakes, ice-cream, chocolate, cookies and pop all contain sugar (simple carbohydrate). When you put a simple sugar into your digestive tract all that sugar will be absorbed into your bloodstream at once. As a result, you have momentarily high blood sugar. Your pancreas produces two hormones. Insulin (storage hormone) which transports sugars to muscle, liver and fat storage. Glucagon (release hormone) which allows mobilizing of stored fat. You want to keep a healthy balance between glucagon and insulin if you want to create an environment for fat loss. OK, back to the high blood sugar. Your pancreas responds to the high blood sugar level by producing more insulin. When your pancreas is forced to increase insulin it has no choice and must decrease glucagon production. Low glucagon levels means nothing can be released and fat is trapped. In other words if you exercise all day and eat poorly encouraging frequent insulin spikes, you'll never be lean and or muscularly defined because fat is infrequently released. In addition, ingesting foods made with bleached and refined flour have little nutritional value; losing valuable micronutrients through processing, making them “empty calories” that are easily converted into triglycerides and stored as fat. Poor eating habits destroy your body’s fat burning capability. When you "Eat to Lose Weight" you ingest complete meals all the time. Components of a complete meal allow slow release of glucose into the blood stream. This allows the pancreas to maintain a balance between insulin and glucagon hormones.
Final thoughts on eating
Break away from the mind set of three square meals a day. We only eat this way because of culture. Don't think of six meals a day as a burden. If you're honest you probably eat more than six times except its "junk food". There is a whole world of food out there explore and have fun eating healthy. If there were as many commercials for nutritious foods as they are for Mc Donald's and KFC we wouldn't be struggling with a high obesity rate. Remember eating to lose weight is common sense eating. Dairy is ok just purchase low fat. Snacks are ok just make wise choices. When you master your eating you can reward yourself with cheat nights. On cheat nights or days you could eat whatever you want but if you're like me once you experience healthy living junk food is no longer a desire. The problem most people experience is that they don't know what foods to put together combining all three components of protein, starchy carbohydrate and fibrous carbohydrate. I'll solve that excuse when I put out my "Eat to Lose Weight Recipe & Manual"(coming soon).
Chris Walker is the founder of fitnesstrainingformenandwomen.com.com located in Kitchener, Ontario. Chris is a certified fitness trainer, (CFT) and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made TV appearances on Global Television and is a published author. Chris produces a book that he gives to all readers titled, "New Body", everything you need to transform your body.
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