Anyone who has ever dieted tries to avoid adding fat to there diets at all cost. However if you really do the science behind this understanding, you may learn that adding fat to you diet will actually help you lose the weight you are storing. I have noted the science in my previous last two post to this blog.
I have been doing this for approx. three straight weeks now. Cutting my carb (breads and starch) intake in half. Half a slice of bread at sandwich time and have the carbs at dinner time, the primary meals of the day. Adding a spoon of peanut butter in between meals and a half of a spoon full at breakfast time.
As of this mourning I have lost approximately 7 lbs. Might I add I have not changed the amounts I eat, just changed what it was that I was eating. As mentioned below, fat does not spike your glucose or flood your system with insulin, keeping your metabolism in check and burning what you need to burn. This is a survival system. If you do not feed it fat, your body will store fat for survival in preparation of not have food available.
Best of all peanut butter is loaded with protein so you can keep going through out the day. Protein fills you up so you don't feel hungry as often, something carbs leave you feeling. Take it as a snack wherever you go.
Colby
Sunday, April 6, 2008
Tuesday, April 1, 2008
Too Much Carbs? Part 2
Part 2 of 2 part scenario
Well my friends, I have gone through almost a 2 week trail of the below information. Trading my carbs for saturated fats.
One would think that since you are adding fat to your diet that you would gain weight. Wrong! As explained in my last entry. Carbs raise your glucose releasing insulin into your blood stream causing your body to store weight slowing your metabolism. I mentioned the test routine of cutting half your carbs and replacing them with good saturated fats.
Successfully, I have cut my carbs by 50% and increased my natural fat intake by 50% for the last two weeks. Currently I have not gained or lost any weight by doing this. However I have become a slight bit stronger in my quest. So this goes to support the myth that one must eat fat to loose fat. One thing I can tell you is that I feel better actually doing this. I have lost the feelings of sluggishness associated with carb intake. When carbs enter the body, they turn to glucose (another form of sugar). No wonder I was getting tired, to much sugar in my blood. This can also relate to people with diabetes.
Fat does not spike, or change your metabolic rate. It simply enters the body as is and is used in energy consumption along with protein. When your metabolic rate is more constant and stable, this allows your body to use its stores, versus burn what is high or has been spiked. I honestly can't tell if I have lost any or gained any based on only a two week period. However two weeks is long enough to tell that if I have gained fat weight, it would have shown in my close.
Conclusion; Replacing carbs with natural fat (much like nuts) in the correct moderation type way, will make you preform better and possibly lost more weight then if you have not. Do replace carbs with bad or saturated fat. You must eat calories to burn calories also. If you do not eat, your body will store what it is loosing, hence your body fat. This can be as simple as eating a small scope of peanut butter in between meals to curb your appetite or munching on a handful of nuts. However like anything if you over do it, it will have side effects. I recommend not eating more then 3 scoops or 5 handfuls of nuts a day. If one goes over the limit, I would imagine they could actually gain weight.
Colby
Well my friends, I have gone through almost a 2 week trail of the below information. Trading my carbs for saturated fats.
One would think that since you are adding fat to your diet that you would gain weight. Wrong! As explained in my last entry. Carbs raise your glucose releasing insulin into your blood stream causing your body to store weight slowing your metabolism. I mentioned the test routine of cutting half your carbs and replacing them with good saturated fats.
Successfully, I have cut my carbs by 50% and increased my natural fat intake by 50% for the last two weeks. Currently I have not gained or lost any weight by doing this. However I have become a slight bit stronger in my quest. So this goes to support the myth that one must eat fat to loose fat. One thing I can tell you is that I feel better actually doing this. I have lost the feelings of sluggishness associated with carb intake. When carbs enter the body, they turn to glucose (another form of sugar). No wonder I was getting tired, to much sugar in my blood. This can also relate to people with diabetes.
Fat does not spike, or change your metabolic rate. It simply enters the body as is and is used in energy consumption along with protein. When your metabolic rate is more constant and stable, this allows your body to use its stores, versus burn what is high or has been spiked. I honestly can't tell if I have lost any or gained any based on only a two week period. However two weeks is long enough to tell that if I have gained fat weight, it would have shown in my close.
Conclusion; Replacing carbs with natural fat (much like nuts) in the correct moderation type way, will make you preform better and possibly lost more weight then if you have not. Do replace carbs with bad or saturated fat. You must eat calories to burn calories also. If you do not eat, your body will store what it is loosing, hence your body fat. This can be as simple as eating a small scope of peanut butter in between meals to curb your appetite or munching on a handful of nuts. However like anything if you over do it, it will have side effects. I recommend not eating more then 3 scoops or 5 handfuls of nuts a day. If one goes over the limit, I would imagine they could actually gain weight.
Colby
Tuesday, March 18, 2008
Too Much Carbs?
Part 1 of possible 2 part scenario
Unless your on a weight gain diet, you want to limit the amount of carbs you eat. Here's why:
While carbs provide your body with the required fuel to maintain its processes, carbs teach the body to store fat. Spike glucose and insulin, body has to store excess. If you are burning only the carbs you eat, then your body will not burn what is stored as fat in your system. See the problem with carbs, especially white carbs (potatoes, white rice, white bread, sugar, etc.) is that then digest quickly and flood your body with glucose. Glucose then requires large amounts of insulin to get rid of the high amounts of glucose. This does not burn anything stored, just depletes the spike.
Insulin is the one hormone that triggers fat storage. However insulin is first stored as energy, readily available for use, that excess gets stored where? You guessed it, your fat cells. Although you will burn these carbs as you use your muscle, once your glucose levels are low again, you will feel hungry, yet have not burned off the excess storage.
This is where fat comes in. People often tell me that peanut butter, virgin olive oils, sesame oils, and other natural fats are bad for you. Well, are they doctors? Am I a doctor? No, but I have done more research then any one of them combined.
The fat effect, is explained how your body burns fuels. Take for example the items which your body burns for energy. Fat does not raise your glucose, hence not producing more insulin. The only way to lose fat is to use that fat as fuel for the body. The reason carbs, hamper this ability, is because your blood glucose levels get spiked, then you must deplete the spiked extra through activities. Afterwords you are hungry again, because your body has used its abundant "spiked" supply, not achieving your goal.
If your glucose levels are normal, your body is left with nothing in excess to burn but is storage of fat. You reduce the levels of glucose from carbs and starches and replace with a neutral agent: fat. Your body now no longer is working to burn the excess but rather burning from storage. Then completing your goal of fat burning results.
A suggestion, try to maximise your starchy carb intake to 45% of your daily diet for a one week period of longer if you don't see results the first week. Or exchange your starchy carbs for vegetable carbs. See what effect it has on your body. If this is not possible, try to cut your carbs in your before and after workout meals, if you work out. If you find you lag in your daily activities or gym routine, try to eat some nuts or other protein filled natural fatty foods. Don't get me wrong you need carbs, just not as much as you think you do.
Don't believe me? Read some articles below.
References:
Barry, Groves, PhD. "Why Eating Too Many Carbs Makes you Fat." Low Calorie & Low Fat Articles, April 24th 2007, Diabetes Health, March 18, 2008
http://www.diabeteshealth.com/read/2007/04/24/5143.html
Mary Shomon, "About.com Guide to Thyroid Disease since 1997." Thyroid Disease Blog, February 20th, 2008, About.com Thyroid Disease, March 18, 2008
http://thyroid.about.com/b/2008/02/20/being-overweight-and-eating-too-many-carbs-may-raise-thyroid-cancer-risk.htm
Unless your on a weight gain diet, you want to limit the amount of carbs you eat. Here's why:
While carbs provide your body with the required fuel to maintain its processes, carbs teach the body to store fat. Spike glucose and insulin, body has to store excess. If you are burning only the carbs you eat, then your body will not burn what is stored as fat in your system. See the problem with carbs, especially white carbs (potatoes, white rice, white bread, sugar, etc.) is that then digest quickly and flood your body with glucose. Glucose then requires large amounts of insulin to get rid of the high amounts of glucose. This does not burn anything stored, just depletes the spike.
Insulin is the one hormone that triggers fat storage. However insulin is first stored as energy, readily available for use, that excess gets stored where? You guessed it, your fat cells. Although you will burn these carbs as you use your muscle, once your glucose levels are low again, you will feel hungry, yet have not burned off the excess storage.
This is where fat comes in. People often tell me that peanut butter, virgin olive oils, sesame oils, and other natural fats are bad for you. Well, are they doctors? Am I a doctor? No, but I have done more research then any one of them combined.
The fat effect, is explained how your body burns fuels. Take for example the items which your body burns for energy. Fat does not raise your glucose, hence not producing more insulin. The only way to lose fat is to use that fat as fuel for the body. The reason carbs, hamper this ability, is because your blood glucose levels get spiked, then you must deplete the spiked extra through activities. Afterwords you are hungry again, because your body has used its abundant "spiked" supply, not achieving your goal.
If your glucose levels are normal, your body is left with nothing in excess to burn but is storage of fat. You reduce the levels of glucose from carbs and starches and replace with a neutral agent: fat. Your body now no longer is working to burn the excess but rather burning from storage. Then completing your goal of fat burning results.
A suggestion, try to maximise your starchy carb intake to 45% of your daily diet for a one week period of longer if you don't see results the first week. Or exchange your starchy carbs for vegetable carbs. See what effect it has on your body. If this is not possible, try to cut your carbs in your before and after workout meals, if you work out. If you find you lag in your daily activities or gym routine, try to eat some nuts or other protein filled natural fatty foods. Don't get me wrong you need carbs, just not as much as you think you do.
Don't believe me? Read some articles below.
References:
Barry, Groves, PhD. "Why Eating Too Many Carbs Makes you Fat." Low Calorie & Low Fat Articles, April 24th 2007, Diabetes Health, March 18, 2008
http://www.diabeteshealth.com/read/2007/04/24/5143.html
Mary Shomon, "About.com Guide to Thyroid Disease since 1997." Thyroid Disease Blog, February 20th, 2008, About.com Thyroid Disease, March 18, 2008
http://thyroid.about.com/b/2008/02/20/being-overweight-and-eating-too-many-carbs-may-raise-thyroid-cancer-risk.htm
Monday, March 10, 2008
Insulin Spike Concept
In relation with the 6-7 meal a day routine, you should find an Insulin spike concept.
Insulin: Is a polypeptide hormone produced by the pancreas which regulate the metabolism of glucose and other nutrients.
So in other words, you should try to regulate your insulin. The best way to do that is to eat every 3 hours in normal to small quantities, no large meals. Stay within your normal amount of calorie intake requirements.
Calorie requirements are based on your specific needs. Most people tend to follow this recommendations found all over the net. However those recommendation may not be accurate for your body type, style, and levels. I know several people who can eat well over there requirements, however because of there metabolism, they burn the food much faster. Also with others, that can eat once a day, they burn food much slower.
You can modify your metabolism with proper acclamation to an insulin based diet. It may not be easy to consume the recommended amount of food within your first trying it. I think this is where many people fail. Seriously, this has worked for me and continues to work for me. For me it was quick to learn and provides many rewards.
Colby
Insulin: Is a polypeptide hormone produced by the pancreas which regulate the metabolism of glucose and other nutrients.
So in other words, you should try to regulate your insulin. The best way to do that is to eat every 3 hours in normal to small quantities, no large meals. Stay within your normal amount of calorie intake requirements.
Calorie requirements are based on your specific needs. Most people tend to follow this recommendations found all over the net. However those recommendation may not be accurate for your body type, style, and levels. I know several people who can eat well over there requirements, however because of there metabolism, they burn the food much faster. Also with others, that can eat once a day, they burn food much slower.
You can modify your metabolism with proper acclamation to an insulin based diet. It may not be easy to consume the recommended amount of food within your first trying it. I think this is where many people fail. Seriously, this has worked for me and continues to work for me. For me it was quick to learn and provides many rewards.
Colby
Monday, March 3, 2008
6-7 Meals a day, the concept
I don't think a lot of people understand the concept. The concept is to simply eat 6-7 meals a day. However key items here are to eat in moderation. This does not mean eat a 600-700 calorie meal every three hours no, it means take your three main daily meals and split them in half to eat though out the day. These meals must be high in protein, good fats, high in slow burn carbs, and sustain your body in your activities daily for 3-4 hours.
Those who have high intensity jobs or higher physical demand during the day will require more. Those people should already know of their personal requirements. Also any person who goes to the gym should understand their own requirements as well and should incorporate their own normal routine (supplements or other) into their plan.
Key Items:
Those who have high intensity jobs or higher physical demand during the day will require more. Those people should already know of their personal requirements. Also any person who goes to the gym should understand their own requirements as well and should incorporate their own normal routine (supplements or other) into their plan.
Key Items:
- High, lean protein. Chicken, turkey, roast beef, ham, other trimmed meat.
- High concentrated carbs, wheat, sweet potatoes, whole grains, oatmeal etc
- No refined wheat flour
- Vegetables. Carrots, spinach, broccoli, cauliflower, green beans, etc.
- Handful of fruit. Whole Banana, grapes, pineapple, orange, melons, etc.
- Minor dairy. Glass of milk, piece of cheese, yogurt, cottage cheese, etc.
- Low fat
- Low sodium
- Lighter dressing
- Lighter sauces
- No sodas, sports drinks, or other sugary substances
- No fast foods
Allowances/Exceptions:
- Coffee and Tea
- V8 Juice or vegetable juice
- Some orange juices
- Some sports drinks low in sugar
- Tomato sauces
- Whole wheat pastas (in moderation)
This should give someone a start and I way to advance their own ideas.
Colby
Thursday, February 28, 2008
250-165 to 190
I didn't just loose the weight overnight. If only it was that easy. I use my mind to mold what I wanted to see in the mirror looking back at me. I also became a full time student of the health industry. I have read and learned numerous things about keeping your weight in check. I may never have a six pack without surgery because of the huge difference I went through, however I know I will never be that large again.
First key thing, is to learn how to eat, when to eat and what to eat. Once someone learns how to accomplish this, they should notice a difference. I don't mean to go out to McDonald's every four hours and get a hamburger, no. You follow that routine and you will most likely gain 15 lbs in a week. I mean eating the correct foods. The foods that supply the body with nutrients to help burn the fat naturally in combination with exercise.
When someone of any age or routine setting learns this information. They should notice a difference within the first month realistically, some in the first 2 weeks. The benefits of eating correct are enormous. When body is sound it preforms so much better. Like turning your record player into a CD player. Smaller, more compact, and holds more information. Understand.
Colby
First key thing, is to learn how to eat, when to eat and what to eat. Once someone learns how to accomplish this, they should notice a difference. I don't mean to go out to McDonald's every four hours and get a hamburger, no. You follow that routine and you will most likely gain 15 lbs in a week. I mean eating the correct foods. The foods that supply the body with nutrients to help burn the fat naturally in combination with exercise.
When someone of any age or routine setting learns this information. They should notice a difference within the first month realistically, some in the first 2 weeks. The benefits of eating correct are enormous. When body is sound it preforms so much better. Like turning your record player into a CD player. Smaller, more compact, and holds more information. Understand.
Colby
Thursday, January 10, 2008
Healthy Weight
A healthy weight is a weight which you feel healthy. Its not a super thin, or super obese weight at all. If you feel like you fit your cloths and can manage your everyday routine with little effort; that is a healthy weight. So for instance, you work in an office and you can't walk the steps without being windy, well I'd say your were over weight. If you take the stairs with little effort and proper breathing, you should be considered a healthy weight.
People have different body types by nature. Some are natural thin, fit, or slightly overweight. So its not correct to say someone is out of shape when their are over or under weight.
Colby
People have different body types by nature. Some are natural thin, fit, or slightly overweight. So its not correct to say someone is out of shape when their are over or under weight.
Colby
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