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Many New Year resolutions include losing (some) weight, and I have received questions regarding the best way to approach that. Here is what I recommend:
1) Cut out the simple carbs from your diet. "Simple" carbs are those that quickly break down and convert to sugar in your blood stream, causing your insulin levels to spike. As long as your insulin levels are high, you CAN NOT burn off the stored body fat, no matter how much you work out. You will only burn off some of what you currently eat and then you will just be hungry for more!
Simple carbs include: pasta, rice, potatoes, sugar and flour (including whole grain bread). You may not believe me, but trust me on this ... the more you cut that out of your diet, the quicker you will lose weight and the healthier you will feel! Sugar and flour are in many, many things ... read the labels, and especially avoid anything that contains high-fructose corn syrup (a sugar substitute). It is even worse than sugar!
2) Eat more complex carbs. "Complex" carbs take longer to break down and have less effect on your insulin levels.
Vegetables and fruit are complex carbs. You can eat vegetables until you turn green and still lose weight! Go easy on the fruit though because of the natural sugars. A couple servings a day is enough. Avoid fruit juices, even if they are completely natural. Imagine how many pieces of fruit it takes to make a glass of juice ... that's a lot of (natural) sugar in one glass. So if you are going to have juice, make it a very small glass.
Note: Complex carbs have far more nutritional value than simple carbs ... which pretty much have NO nutritional value.
3) Eat more protein! Surprisingly, most people do not get enough (good) protein. Beans, tofu, etc don't count! They are an inferior protein to the real thing .... Meat, Poultry and Fish! Get some at every meal .. breakfast as well. Make extra at dinner time and have some leftovers for breakfast. If you don't eat (enough) meat, a good quality Whey protein will help.
Eggs are good! Don't believe what you hear about it raising cholesterol levels ... it simply isn't true and cannot be proven. The body manufactures most of your cholesterol, you can't add to it by eating cholesterol. It is the simple carbs that actually increase your cholesterol levels because of what they cause your body to do.
Speaking of breakfast, it IS the most important meal of the day! It sets your body up for proper functioning for the rest of the day. If you skip breakfast or eat something like a muffin (or toast and processed jam) with a glass of processed fruit juice, then you are sabotaging yourself.
4) Eat more healthy fat! Fat, does not make you fat! The low-fat diet craze of the 80's was based on bad research and was totally wrong. If it was right, why is it that obesity and diabetes has gone through the roof since it's inception?
Healthy fat includes olives, olive oil, nuts (not peanuts .. they are a legume), seeds, avacados, coconut. Eat lots, and this will actually help your body to LOSE fat!
All of this may sound crazy to you. Based on mainstream nutritional advice and the Canada Food Guide, you will think I am "out to lunch". Trust me ... the mainstream advice is based on lies and driven by the agricultural industry, big business and politics. If you want real health, then eat like we evolved to eat ... like a cave man! The general rule: "If you can't hunt it or forage for it, then don't eat it ... it's not food!"
Food has a powerful effect on your health. It can mean the difference between a healthy weight and good overall health, ... or an unhealthy weight and disease ... even cancer. The secret is Insulin control, and your food choices are the keys. They are very powerful ... use them wisely.
I have lots of info available on my blog (see "post by topic" and select "nutrition"), and you can ask me questions any time.
Good luck!
1) Cut out the simple carbs from your diet. "Simple" carbs are those that quickly break down and convert to sugar in your blood stream, causing your insulin levels to spike. As long as your insulin levels are high, you CAN NOT burn off the stored body fat, no matter how much you work out. You will only burn off some of what you currently eat and then you will just be hungry for more!
Simple carbs include: pasta, rice, potatoes, sugar and flour (including whole grain bread). You may not believe me, but trust me on this ... the more you cut that out of your diet, the quicker you will lose weight and the healthier you will feel! Sugar and flour are in many, many things ... read the labels, and especially avoid anything that contains high-fructose corn syrup (a sugar substitute). It is even worse than sugar!
2) Eat more complex carbs. "Complex" carbs take longer to break down and have less effect on your insulin levels.
Vegetables and fruit are complex carbs. You can eat vegetables until you turn green and still lose weight! Go easy on the fruit though because of the natural sugars. A couple servings a day is enough. Avoid fruit juices, even if they are completely natural. Imagine how many pieces of fruit it takes to make a glass of juice ... that's a lot of (natural) sugar in one glass. So if you are going to have juice, make it a very small glass.
Note: Complex carbs have far more nutritional value than simple carbs ... which pretty much have NO nutritional value.
3) Eat more protein! Surprisingly, most people do not get enough (good) protein. Beans, tofu, etc don't count! They are an inferior protein to the real thing .... Meat, Poultry and Fish! Get some at every meal .. breakfast as well. Make extra at dinner time and have some leftovers for breakfast. If you don't eat (enough) meat, a good quality Whey protein will help.
Eggs are good! Don't believe what you hear about it raising cholesterol levels ... it simply isn't true and cannot be proven. The body manufactures most of your cholesterol, you can't add to it by eating cholesterol. It is the simple carbs that actually increase your cholesterol levels because of what they cause your body to do.
Speaking of breakfast, it IS the most important meal of the day! It sets your body up for proper functioning for the rest of the day. If you skip breakfast or eat something like a muffin (or toast and processed jam) with a glass of processed fruit juice, then you are sabotaging yourself.
4) Eat more healthy fat! Fat, does not make you fat! The low-fat diet craze of the 80's was based on bad research and was totally wrong. If it was right, why is it that obesity and diabetes has gone through the roof since it's inception?
Healthy fat includes olives, olive oil, nuts (not peanuts .. they are a legume), seeds, avacados, coconut. Eat lots, and this will actually help your body to LOSE fat!
All of this may sound crazy to you. Based on mainstream nutritional advice and the Canada Food Guide, you will think I am "out to lunch". Trust me ... the mainstream advice is based on lies and driven by the agricultural industry, big business and politics. If you want real health, then eat like we evolved to eat ... like a cave man! The general rule: "If you can't hunt it or forage for it, then don't eat it ... it's not food!"
Food has a powerful effect on your health. It can mean the difference between a healthy weight and good overall health, ... or an unhealthy weight and disease ... even cancer. The secret is Insulin control, and your food choices are the keys. They are very powerful ... use them wisely.
I have lots of info available on my blog (see "post by topic" and select "nutrition"), and you can ask me questions any time.
Good luck!
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