Read chapter 6 in my ebook (free) that also breaks down the role of insulin and weight loss. The Ideal Body Fat Loss Guide: Inside Secrets of a Personal Trainer
Many experts attribute the large-scale epidemic or obesity in the United States, where 1/3 of all adults are obese in large part to a steady increase over a prolonged period of time in the intake of unhealthy carbohydrates, which include, but are not limited to table sugar and all items made from it, refined starches, processed food and even too much fruit sugar.
According to one study, (Cohen E, et al., Statistical Review of U.S. Macronutrient Consumption Data, 1965–2011), the number of overweight and obese Americans rose from 42.3% to 66.1% from 1971 to 2011 and during this time:
➢ The consumption of fat decreased from 44.7% to 33.6%
➢ The consumption of carbohydrates increased from 39% to 50% from 1965 to 2011
Researchers surmise that these statistics imply a link between high carb intake in our diets and obesity on a societal scale.
Before judgments are made, it is important to understand the major differences between the two types of carbs, and if one is particularly more advantageous over the other. It is also important to consider your goals in diet, do you want to lose weight, are you prediabetic, or have diabetes, or maybe you are fit and health?
Complex carbs or multiple-chain sugars are believed to not result in a rapid surge of glucose into the blood stream, but rather a slower, more sustained release over the course of many minutes, or hours.
Insulin is better able to (though not in all individuals) handle the glucose load, reducing the likelihood of excessive sugar being left in the blood stream.
• Whole grains: wild rice, brown rice, whole wheat, spirulina, rye and other whole grains that are not processed, such as white rice, pasta and white bread
Simple carbs are single-chain sugars, therefore the name simple, they do not take long to process in the body and do cause erratic blood sugar spikes to occur.
• Sucrose is plain old table sugar
• Glucose is found in some fruits and starchy vegetables
• Fructose is the sugar in all fruits and honey and is also used to make many processed food products because of its high level of sweetness
• Galactose is the sugar that occurs naturally in dairy, like milk and yogurt
Complex Carbs In Detail
Maybe Useful In Helping To Manage Blood Sugar Levels In Diabetics
Type 2 diabetics, in particular, have insulin that is both impotent and possibly deficient in quantity. As such, the body is ill prepared to properly metabolize, or store blood sugar, causing an abnormally high amount to be left circulating in the blood. Often, complex carbs are recommended over simple carbs to those with insulin issues and diabetes to better manage blood sugars and reduce glycemic load.
However, it should be noted that not all people with diabetes or prediabetes react well to complex carbs, where for them they cause the same erratic spikes in blood sugar as simple carbs do.
➢ Better For Weight Loss And Maintenance
When it comes to the body’s weight control mechanism, hormones play an extremely important part. Once again, our friendly neighborhood insulin can be the cause of you gaining dozens of pounds, as opposed to maintaining your body weight. The fact is insulin is a “storage” hormone.
It wants to shuttle as much sugar and fat as possible into your cells, while at the same time restricting the usage of fat (also known as lipolysis). This inhibition of fat breakdown, and enhanced storage of the same, is one major reason sugars contribute to weight gain.
Slower digesting carbs do not result in a very acute insulin spike, so its duration of action is shorter, and may not contribute to weight gain as simple carbs do.
However, while all above may be theoretically true, not everyone tolerates carbs well, especially in regards to weight loss and this includes complex carbs and some experts disagree that simply using the label of “complex” to evaluate a food’s impact on weight management or loss is lacking, and that evaluating “glycemic load” of a food is a far better predictor.
Evaluating Glycemic Load
The Glycemic Index (GI) is a scale of 1 to 100 that measures a food’s impact on raising blood sugars or its glycemic load, the higher the number the higher the load.
• A white potato without skin has a GI of 98, while one raw apple has a 34 GI
The potato is considered a complex carb, while the apple is considered to be a simple carb. As you can see, the potato is much more likely to cause erratic spikes in blood sugar and weight gain than the apple.
One study proved this…
Doctors and other researchers in the Harvard Nurses Health Study (the largest epidemiological study conducted in the US into the risk factors for major chronic diseases in women and has been going strong since 1976) found that baked potatoes and cold cereal were foods that contributed most to increasing blood sugar levels to an unacceptable level, known as “glycemic load.”
Therefore, low carb diets, like Ketogenic and Atkins take the viewpoint that all complex carbs are inhibitors to weight loss due to their high glycemic load, and in order to induce ketosis (the goal of these diets) the body’s ability to burn fat for energy instead of dietary carbs.
In a strict low carb diet, complex carbs are eliminated or else the body will continue to turn them into glucose and use them for energy defeating the entire purpose of strict low carb, which is to induce ketosis where the body burns stored fat for energy instead of dietary carbs.
➢ Maintaining Energy Levels
One of the common myths floating around is that carbs are the body’s only source of energy and one that is typically tough to replace. WRONG!
When you are following a very strict low carb diet, and eliminate carbs, your body will go into a metabolic state known as Ketosis, where it burns stored and dietary fat for energy, a perfectly safe process, and the reason why low carb is so successful in helping people to lose weight.
The body is highly adaptive, and many studies have shown that the body is more than capable of running on stored fats and maintaining energy levels. It may take a couple of weeks for the body to adjust, but in the end those who succeed with low carb eating find they lose a lot of weight, and look and feel better than ever.
Additionally, when you reduce carb intake, you eliminate a fat storage process that results from eating them. When you eat carbs they turn into glucose in the bloodstream to be used as energy, but any that is not immediately used gets stored as fat.
➢ Simple Carbohydrates Do Have Their Benefits
Many people testify to simple sugars having zero importance in the real world, however, this is not exactly correct. In fact, simple sugars do have a few unique uses under very specific circumstances and are thus important in conditional scenarios.
• Pre-Workout Energy – Those who participate in intense exercise, weight lifting, and endurance training need simple carbs to get through grueling workouts. Bodybuilders, for example, require glucose from carbs as that is what muscles use for energy during exercise. For this reason, there are two special versions of the ketogenic diet tailored for fitness enthusiasts and athletes.
• Cyclical Ketogenic Diet or CKD – This plan is widely used by athletes, bodybuilders, weightlifters and anyone participating in high-intensity exercise and features short periods of higher-carb refeeds with 5 ketogenic days followed by 2 high carb intake days
• Targeted Ketogenic Diet or TKD – This plan is also used by bodybuilders, athletes and those who workout regularly to fuel intense workouts and includes high load carb intake based around workouts.
• Pre-Workout Nutrition- Simple carbs can play a critical role in nutrition following your workout, although many people do not take advantage at this time and miss crucial recovery. Following a workout (especially weight training) muscle fibers are damaged and in critical need of recovery nutrients. However, not just anything will suffice at this time; in order to kick-start the recovery of muscle cells, and shutdown muscle catabolism, speed is important. Research has shown that a rapidly digesting protein shake and fast digesting glucose drink taken immediately following a workout reduced post workout pain, results in increased muscle protein synthesis and makes the time you spent working out worth it.
• Ease Of Digestion- simple carbs are important sources of energy for persons with digestive difficulties, or young children unable to handle complex digestion. In these cases, simple carbs are not only useful, but also likely essential to the health and wellbeing of these persons.
• Emergency Fuel – simple carbs can be a lifesaver in persons suffering from acute hypoglycemia, such as is possible if a diabetic has overdosed on his medication, or mistook an insulin shot. In addition, athletes performing at a high level may experience periods of acute blood sugar drops, resulting in dizziness, nausea and fainting, simple carbs are especially important at these times, as they can literally save your life.
As you can see, a definitive verdict cannot be reached into which is superior, as they each have distinct advantages. However, if you fall within normal parameters of health, chances are your needs for simple carbs will be much less.
Sometimes you just need ideas on what to eat that stays in line with your low carb eating. Well, here you go. This is NOT a recipe book. This just gives you ideas on how to create low carb meals and pair foods together.
+++ KetoRecomp.com +++ If you want to get serious on this low carb stuff and transform your physique and wellness, join our private online coaching group.
Speeding up your metabolism will help take weight off, but also keep it off. Some people are born with a faster metabolism than others. But just because you might not be one of those lucky people doesn’t mean you can’t make your metabolism work faster with the foods you eat.
As a matter of fact, just adding three spices to your meals can really jumpstart your metabolism and help you maintain a healthy weight. The foods you use to fuel your body are really key to making it work right, so try including these three spices in your diet.
Increased blood sugar can cause excess fat to be stored. Cinnamon can help regulate blood sugar, making it easier to maintain or lose weight.
Cinnamon has also been known as an appetite suppressor. It slows down the process of moving food through your stomach, making you feel fuller longer.
So try sprinkling some cinnamon over your oatmeal or yogurt, or sprinkle some in your tea, coffee, juice, or in a protein shake (I love adding this to my vanilla flavored protein shakes).
Spice it up to jump-start that metabolism. Spicy foods have a natural chemical that causes your body to burn more energy. By making your temperature rise with the heat, your body burns more calories while it works to cool down from all of that heat. However, keep in mind that as your body becomes accustomed to the heat, it’s going to take even more heat to have this cool-down effect take place.
Add cayenne powder to soups or stews in small amounts to start to give your metabolism that jumpstart. Just a pinch of cayenne pepper has been shown to increase your metabolism by up to 25% for three hours after you eat it, but it will also help curb the hunger. So it really doesn’t take a lot to get the metabolism going and the fat pounds to melt off.
I add cayenne powder to my Super Morning Drink.
It’s not just good for warding off the vampires. Garlic is great at warding off the fat, too. It increases the number of calories you burn a day and decreases the production of fat. With the ability to decrease the production of fat, this also helps regulate cholesterol. So a lot of health benefits come from using garlic to spice up your foods.
Garlic also works similarly to pepper when it comes to speeding up the metabolism, in that the body has to work that much harder to cool down after having garlic.
So mince up some garlic and add it to sauces, or put in some melted butter and spread on bread or mixed with mashed potatoes and start burning calories faster.
It’s not difficult to jumpstart your metabolism without having to work very hard. Eat a healthy diet which includes these three spices and you won’t be disappointed as these tiny shifts can make a difference in the long run.
Do you love fast food burgers, baked goods, and delivery pizza? If so, you are eating processed foods. When you take a bite out of an apple or eat a banana, you are enjoying a food that is free of processing (as long as the apple is not dipped in caramel, and the banana is not found in a banana cream pie). As far as your health is concerned, you should limit the amount of processed foods you eat.
What Is a Processed Food?
The International Food Information Council Foundation defines processed food as:
“Any deliberate change in a food that occurs before it’s
available for us to eat.”
In that definition, simply chopping up vegetables before you eat them qualifies for the processed definition. In most cases, however, processed food means “any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration, or milling.”
That is the definition from the United States Federal Food, Drug, and Cosmetic Act. So simply by cooking your food, you are technically processing it. The more processes your food goes through before it gets into your body, the less nutrition it provides.
What Makes Processed Food so Bad?
Looking at the above definitions, you can see that foods you eat at restaurants, baked goods, sodas and many of the “ready-to-eat” meals you purchase at your grocer are heavily processed. Food manufacturers use refined sugar, salt, monosodium glutamate, preservatives, steroids, trans fats and other unhealthy additives to extend the shelf life of the products they sell.
Unfortunately, most heavily processed foods deliver little nutritional value.
The more things you do to a natural ingredient like a fruit or vegetable, the further you strip it of its nutrients, minerals, and vitamins. When all the nutritionally poor ingredients mentioned above are added to that product, it becomes even unhealthier still.
This leads to what are called “empty calories”. That is why you can eat an overabundance of processed foods, and your brain will still send a hunger signal. It notices you have received little or no nutrition, so it tells you to eat more. Since processed food in many cases is extremely addictive, you reach out for the nutrient-poor food you just ate, and create an unhealthy eating cycle.
Chemicals like sugar and salt, found in extremely high quantities in processed foods, lead to heart conditions, overweight and obesity, diabetes and other health problems. This is the danger of addictive processed foods. They deliver next to no nutrition, and trade naturally healthy ingredients with unhealthy chemicals and compounds. Eat more raw foods, fruits, and vegetables with little processing and you can avoid the unhealthy negative side effects of processed food.
If there’s one thing the ketogenic diet stands miles apart in, it’s the ability to burn fat and shed weight. Ever wondered why most people following an “approved” diet never seem to lose weight? Or when they do it is mediocre at best?
It’s because the influence insulin exerts over their bodies, making it near impossible to slash through fat stores.
If you’re tired of not losing any weight, feeling lethargic or just believe that the way your body is functioning is not the way it was meant to be, that could stop today.
However, it all starts with starting the ketogenic diet. In particular, is our interest in how the ketogenic diet promotes the burning of body fat. Ready to be blown away?
The Ketogenic Diet Leads To A Switching Of Energy Sources
We’ve all heard that carbs are the primary source of energy our body needs and that it’s the “preferred” way to go.
What if I told you that there is an alternative?
Let’s step back a few thousand years, into the life of our ancient ancestors, during the Paleolithic Era. There were no modern conveniences, no baked goods, and no enriched wheaten garbage commonly consumed as dietary staples today.
Instead, their “occasional” diet (by occasional we mean whenever food was available) consisted of animal protein (which is also loaded with saturated fat) and the occasional berry or nut.
This diet and scarcity of food put their body in a constant state of ketosis, making it possible for them to remain lean and healthy all year long. In fact, fossil record indicates that their bones were larger, teeth did not experience significant decay, and overall health was good.
What does this mean for us?
It means that a diet composed of animal protein and fat heavy sources, vegetables and the occasional sweet treat is the way our bodies were meant to function. Our metabolism is fat based, not carb based, as it was forced to adapt to over the years.
Following The Ketogenic Diet Results In A Superior Lipid Profile
If you’ve never heard about a lipid profile, it’s simply a “collection” of all the values related to our cholesterol and lipoprotein levels in our blood.
Under the influence of carbohydrates and insulin surplus, our body holds on to fat for storage, resulting in both increased fat mass and circulating triglyceride levels.
When carb stores are depleted, as occurs under Ketogenic conditions, fat is freed from its stores, to be oxidized for fuel. The result is an improvement in cholesterol and triglyceride levels.
The Ketogenic Diet Boosts Lean Muscle Gain
Muscle is the exact location of fat oxidation, insides structures known as mitochondria. Insulin is an anabolic hormone, no argument there, but insulin promotes gain of both muscle and fat, a condition far from ideal.
By promoting growth of lean muscle tissue, additional fat is required to power synthesis, in a synergistic process (more fat is burned by more muscle, and fat helps power muscle synthesis).
You Do Not Have To Follow A Strict Ketogenic Diet To Slash Through Body Fat
The keto diet recommends less than 50 grams of carbs per day, preferably less than 20. However, in case you are not quite there with your dedication or your workout a lot and need more carbs, you can still reap a ton of benefits with some modifications.
Many people actually follow what is known as a targeted ketogenic diet (TKD), which is modified by allowing carbs around workout times (specifically high-intensity sessions). Some people never truly get past the initial feelings of weakness when adapting to the diet, and prefer a little “insurance” around workout times.
You still are in a ketogenic state for many hours of the day, except your pre-workout window, when a few carbs can be justified.
Another variation is the Cyclical Ketogenic Diet (CKD), where you essentially add a “carb-up” day at the end of the week to refill your muscle glycogen stores to help power workouts during the week.
For more on the CKD, go to http://KetoRecomp.com. It’s a private coaching group community I run to take people step by step.
Fat burning on the ketogenic diet is on an entire level of its own. Imagine – when your body is in ketosis, you’re burning fat and ketones 24/7 with any activity you’re doing.
We encourage you to adopt or even just try some form of the ketogenic diet into your lifestyle so that you can truly enjoy life living lean and healthy!
Vinegar has been used for many centuries as a household item as well as for cooking. It has been used as a folk remedy, with many claims as to its health benefits.
Apple cider vinegar is believed to have especially healthful properties. Here are some known benefits of apple cider vinegar that have been supported by science:
• It is high in acetic acid. Vinegar is made in a way similar to alcohol. You take apple cider or crushed apples and add yeast to it. The yeast ferments the apple cider into alcohol. Then bacteria are added to the alcohol so that the alcohol is fermented even further—down to make acetic acid, which is the main component of apple cider vinegar.
• It contains proteins, friendly bacteria, and proteins, which provides its health benefits. It is low in calories, containing about three calories a tablespoon. It contains a bit of potassium along with large amounts of acetic acid.
• It is an antimicrobial agent. Apple cider vinegar can help decrease the bacterial count in some body areas. It has uses in the treatment of ear infections, lice, warts, and nail fungus, where it acts as a disinfectant. It was used thousands of years ago by Hippocrates, who used it to clean dirty wounds. It is used as a food preservative because it inhibits the growth of E. coli in food. It may be beneficial in killing the bacteria that causes acne.
• It lowers blood sugar levels. Apple cider vinegar is good for diabetics; especially type 2 diabetics with insulin resistance. It may be useful even in non-diabetics who suffer from high blood sugar on occasion by keeping blood sugars stable. Vinegar helps insulin work better by improving insulin sensitivity by 19-34 percent after eating a meal high in carbohydrates.
• It also reduces blood glucose levels by 34 percent after taking in a 50-gram load of white bread. Two tablespoons of apple cider vinegar, when taken prior to going to bed, can lower the fasting blood glucose level by four percent.
It has been shown in many other studies to increase the sensitivity of insulin in the system after meals. It is believed to be helpful in people who have pre-diabetes, diabetes, or elevated blood glucose levels for other reasons. Be sure to check with your physician if you are taking it along with medications to lower blood sugar.
• Weight loss. Apple cider vinegar decreases blood glucose levels, which means you, take in fewer calories as sugar. It can increase your satiety so that you don’t take in as many calories and can actually lose weight just by taking in the vinegar with meals. You can feel fuller after taking apple cider vinegar with a high carbohydrate meal so that you eat about 200 to 275 calories less than you otherwise would. This turns into actual weight loss over a period of time.
One study showed that drinking apple cider vinegar every day lessened the waist circumference, the amount of belly fat, and the triglyceride level in obese people. The bottom line is that taking in apple cider vinegar can bring about satiety so you eat less and therefore lose weight.
• Heart health. Heart disease is a leading cause of death in developed countries. It turns out that drinking apple cider vinegar can lessen the triglyceride and cholesterol levels. Apple cider vinegar also contains chlorogenic acid, which is a known antioxidant. This prevents the oxidation of LDL cholesterol, which ultimately leads to a reduction in heart disease.
It also reduces blood pressure in animal studies. Women who ate vinegar-containing salad dressings had a decreased risk of heart disease. Clearly, more human studies need to be done to see the full effect of apple cider vinegar on heart health.
• Cancer protection. There have been some studies indicating that vinegar has the capability to shrink tumors and kill cancer cells. These studies have all been done in vitro (in a test tube) or in rats but not in human studies.
The studies done were performed on rice vinegar and not on apple cider vinegar. It is believed that the drinking of vinegar between the Chinese lessened the risk of esophageal cancer but increased the risk of bladder cancer. Clearly, more studies need to be performed to see the effectiveness of apple cider vinegar on humans who are at risk for cancer.
Dosage and Side Effects
There are some claims on the internet that apple cider vinegar has other health benefits but this hasn’t been proven in research studies. While this is folklore, it may someday hold true in scientific studies. It is certainly safe to take with no side effects when taken in moderate amounts.
It is best to take your apple cider vinegar as part of something you cook but it can be diluted with water and taken as a drink.
A common dose of apple cider vinegar is about 1-2 tsp to 1-2 tbsp. each day. You shouldn’t go above that level because there may be side effects like upset stomach.
- Protein digests slowly to keep you full longer so you eat less
- Protein fuels fat burning
- Feeds and preserves lean muscle mass, which can be lost during weight loss and which increases metabolism even when the body is at rest
- Promotes muscle growth and repair
- Has a thermic effect of food (TEF) or the energy used to digest food, so you burn more calories digesting protein than you do when digesting carbs or fats.
- Studies show protein helps reduce out of control cravings and late night snacking
Lean Red Meat
Eye Of Round Roast Or Steak
Sirloin Tip Side Steak
Top & Bottom Round Roast And Steak
Top Sirloin Steak
10% Or 15% Fat Ground Beef
Skinless Chicken Breast
Lower Fat Pork Chop Cuts
Tuna (fresh and canned)
Salmon (Atlantic and Sockeye have the most)
Low or Nonfat Greek Yogurt
Low or Nonfat Cottage Cheese
Low Sodium Skim Mozzarella Cheese
Parmesan & Romano Cheese
1% or 2% Milk
White beans ñ most protein of all beans
Nuts & Nut Butters
Pumpkin and Squash Seeds
Sunflower Seeds (Dry Roasted)
Soy Nut Butter
Whey Protein Powder – add to smoothies as meal replacement
Probiotics are great for better GI health. They are essentially healthy bacteria such as Acidophilus and Lactobacillus that can be eaten in foods containing these bacteria or by taking probiotic supplements that contain live bacteria or bacterial spores that grow and replace bad bacteria in the gut.
The lower gut contains several pounds of bacteria and fungi that help the body by metabolizing substances we canít metabolize for ourselves. These same bacteria live off nutrients we canít use. The end result is a symbiotic relationship between humans and the bacteria in the gut so that, ideally, both benefit from being in close connection to one another.
Depending on the bacteria in the gut, we can have good digestion or bad digestion. If we have good bacteria in the gut, the symbiotic relationship goes off without a hitch and we get nutrients from the bacteria while they get nutrients from us. The stools are normal and our digestion is maximized. If unhealthy bacteria or fungi take over, this can cause digestive upset, constipation or diarrhea, and the possibility of leaky gut syndrome, in which the larger particles of undigested food are allowed to enter the bloodstream, contributing to food allergies and many different types of illnesses.
Any time you take antibiotics or clear out your good bacteria, there is a chance that bad bacteria like E. coli can take the place of the good bacteria and that things like yeast can overgrow in the bowels. These bacteria do not give us healthy nutrients and can lead to malabsorption and gastrointestinal symptoms.
Good bacteria are beneficial to our overall health, but particularly to our gastrointestinal health. Good bacteria can help people with irritable bowel syndrome function better and can help enhance the immune system so that people with travelerís diarrhea can fight off their condition.
Probiotics are essentially the healthy bacteria you need for good gastrointestinal health. There are foods you can eat to enhance your good bacteria and, if foods are not enough, there are supplements you can take that create a healthy gastrointestinal milieu.
The FDA defines probiotics as ìlive microorganismsî that, when eaten or taken as a supplement can help us have a better digestive system, keeping us healthy from the inside out. There are no hard and fast health claims made by the FDA with regard to probiotics. The benefits of probiotics differ depending on the strains you eat and on how much of each strain of bacterium you take in.
Dietary supplements have been approved by the FDA containing probiotics since 2007. The FDA requires that probiotic supplements are free of impurities and contaminants and that they are properly labeled with the strains of bacteria contained in the supplement.
Look for supplements that contain the following bacteria:
- Bifidobacterium lactis. This is a strain that helps the immune system work better. It has special advantages in older people who have a need for a beefed up immune system.
- Lactobacillus reuteri.
- Lactobacillus rhamnosus. This is found in Danimals yogurt as well as in Culturelle probiotic capsules.
- Lactobacillus casei. These are found in DanActive health food products.
For those who are suffering from diarrhea due to taking antibiotics for another illness, try these probiotic bacteria:
- Lactobacillus rhamnosus.
- Streptococcus cerevisiae, which is found in Lalflor capsules as well as in Florastor powdered probiotics.
- Lactobacillus casei.
- Lactobacillus acidophilus found in capsule form as well as in soymilk.Read The Labels
Find out what strains of bacteria are found in the probiotic you use. There are different strains of the same genus and species of bacteria that have different properties. The website of the product you use may give you the strain of bacteria and may tell you what this type of bacterial strain can do for you, health wise.
Should You Take Probiotic Supplements?
If you have gastrointestinal problems such as frequent diarrhea, bloating, and discomfort after eating, probiotic foods and supplements can help change the gut flora so you donít have these symptoms. Probiotics should be taken while on antibiotics so you donít end up with a gutful of bad bacteria after taking the antibiotic.
Supplements tend to be easier to take than eating lots of yogurt and other foods containing probiotics and there is nothing wrong with choosing the supplement form. Most supplements contain higher amounts of live bacteria than the foods you might eat so, when taken daily, digestive health and a better immune system are a greater possibility.
Probiotics are safe for just about anyone. Those who have a poor immune system may want to check in with their doctor as to whether they should take probiotics.
If this is something you’re interested in, try Probiotics Restore ULTRA.