Obesity & Weight loss
Obesity & Weight loss
Are you always on a diet? Do you eat fewer calories than ever?
Do you eat less fat than before? But do you still seem to pile up kilo’s?
If you are overweight, chances are your body is programmed to turn food into fat.
You need to understand the following before embarking on a diet.
1. Sugar addiction
Sugar makes you fat. Sugar is an ingredient of most convenience foods today. Sugar is hidden in almost every food product we buy these days, whether it is sweet or savoury. Even an ordinary loaf of bread is high in added sugar. Not only that, all carbohydrates are converted to glucose in the body, and starchy foods rapidly raise glucose levels.
For some people sugar might be as addictive as cocaine. Refined white sugar is stripped of all nutritional value. It has no vitamins, minerals, fibre, fat or protein. It is 100% carbohydrate. Sugar goes by many names – brown sugar, raw sugar, cane sugar, evaporated cane juice, coconut sugar, organic sugar, fructose, sucrose… they are all sugar. It has been estimated that sugar consumption per person in the USA has risen from 6.6kg per year in 1700 to 356kg per year in 2012!
2. Low or High GI?
Glucose, maltose and dextrose are all fast energy releasing sugars – they make your blood sugar level rocket upwards. The body must then counteract by releasing insulin in your bloodstream, to prevent you from going into a sugar induced coma. This happens right throughout the day – depending on how much sugary or high GI (GI = glycaemic index) foods you consume. Insulin is secreted by the pancreas. It causes the blood sugar level in your bloodstream to drop significantly. That triggers within you a craving for the next sugary meal. It becomes a vicious cycle, and all the glucose that is not immediately used for energy – like when you are running – is converted and stored as fat.
The body reacts differently to complex carbohydrates than to fast releasing sugars. Complex carbohydrates are whole, natural foods like grains, fruit, vegetables, beans and nuts. Complex carbohydrates break down gradually as we digest them, releasing their sugars slowly into the bloodstream. They are therefore classified as slow releasing sugars or low GI.
3. Why does sugar make you fat?
Sugar is needed by all cells in your body as a source of energy-giving fuel. Unfortunately, glucose, a high octane fuel, is dangerous to your body. High levels of glucose in your bloodstream can cause nerve, eye, kidney and artery damage. When you blood sugar rises quickly because of high GI food, the body reacts quickly (by releasing insulin) to bring the glucose level in your bloodstream down again, by removing the glucose from your bloodstream. If the glucose is not used as energy source, the body converts into and stores it as fat. High insulin levels in the bloodstream also prevents the body from breaking down these fat deposits and using it energy. Why? The body releases a natural fat burner hormone when insulin levels are low – glucagon. Glucagon is not secreted on a high sugar diet. So once you’re fat, you stay fat.
Blood sugar rises, insulin responds, sending glucagon into hiding. Glucagon only return when glucose and insulin begin to fade.
Besides insulin, the pancreas also secretes a hormone – called glucagon. It is a fat burner hormone that is secreted naturally by the body, when your blood sugar level drops too low. Glucagon is released in the bloodstream and it tells your body to break down fat and convert it too sugar for energy. That increases the blood sugar level in the bloodstream naturally. The more glucagon you produce, the more you are programming your body to burn fat.
It means if you are eating low GI whole foods – you will be losing weight naturally. Your body will produce glucagon and burn fat as energy source. If you eat high GI foods, your body will increase the release of insulin, which inhibits the release of glucagon, and you will pile up fat.
The more often you stimulate the release of insulin, the more sensitive your body becomes to it, so the more you have to produce. This syndrome is called ‘insulin resistance’.
Insulin resistance is a physiological condition in which cells fail to respond to the normal actions of the hormone insulin. The body produces insulin, but the cells in the body become resistant to insulin and are unable to use it as effectively, leading to hyperglycemia.
4. What Is Sugar Sensitivity?
Sugar Sensitivity is an inherited biochemical condition that has predictable and specific effects on the brain and on a person’s behavior. What foods a sugar-sensitive person eats and when they eat them will affect them profoundly. Sugar sensitivity describes three core issues:
• Volatile blood sugar that overreacts to refined carbohydrates
• Low natural levels of the brain chemical Serotonin that affects mood and the ability to say no.
5. So how do I lose weight?
Answer: THE BANTING DIET
Do you feel sluggish, bloated, constipated or forever hungry?
Would you like to turn it around, regain high levels of energy, normal weight and your health?
We do promote the Banting Diet. Of the 3 macro nutrients in our diet, only carbohydrates are completely non-essential for life. Humans cannot survive a few days of not eating fat and without an adequate protein intake we develop protein malnutrition within a few months. But avoiding carbohydrates has no short or long effects on humans.
Hunger is the ultimate determinant of the over consumption of calories. Obese people are constantly hungry. Carbohydrate foods like pasta, potato, cereals, bread and many vegetables are bulky and when eaten they quickly fills the stomach, producing a more immediate satiation ( feeling of fullness). But because these foods are not nutrient-dense, their satiation passes quite quickly and hunger returns usually within an hour or two. As a result, most people eating high-carbohydrate diets must eat every 3-4 hours, because they are continually hungry. In contrast, foods with high nutrient density (fat & protein) satiate hunger over much longer periods namely 6-12 hours.
Addictive foods produce continual hunger. Manufacturers of processed foods use a special testing method to identify the ”bliss point” , which is the ‘‘precise amount of sugar or fat or salt that will send consumers over the moon”. So processed foods are engineered specifically to maximize their addictive potential, to ensure we always ”crave” these fake foods.
The removal of carbohydrate from your diet, reduces hunger – not the provision of more calories from fat. Carbohydrates stimulates the appetite – it does not reduce the appetite.
What to eat and how to begin:
- Toss out all the offending foods and non-foods from your fridge and cupboard.
- Decide on what you would like to eat on this diet.
- Shop for the correct ingredients.
- Make a shopping list.
- Rather shop every few days and buy fresh food.
- Plan ahead. Buy for a few days so that food are not wasted.
- Make food in advance and freeze for busy days – just add a salad.
GREEN: Here is an all-you can eat list of food.
Note: Serving size for animal protein: 80 g / or the size of the palm of your hand.
All eggs, meats, poultry, game
All natural and cured meats (panchetta/parma ham)
All natural and cured sausages (salami/chorizo)
All offal, seafood (except swordfish & tilefish – high mercury content)
Cottage cheese, cream, cream cheese, full cream Greek yogurt
Full cream milk, hard cheeses, soft cheeses
Any rendered animal fat, advocado oil, butter, cheese ( firm, natural full fat)
Coconut oil, duck fat, ghee, lard, macadamia oil.
Olive oil, home made mayonnaise
Flavourings and condiments are okay, provided they do not contain sugars, preservatives or vegetable oils.
NUTS & SEEDS:
Almonds, flaxseeds, macadamia nuts, pecan nuts, pine nut, pumpkin seeds, sunflower seeds, walnuts
Erythritol granules, Stevia power, Xylitol granules
All green leafy vegetables
Any other vegetables that grows above the ground.
ORANGE: Proceed with caution on foods from this list – stick to daily amounts .
C = cup. T = tablespoon. t = teaspoon.
For example: 1.5 apples are all the carbs you can have for that day.
Apples 1.5; bananas 1 small; blackberries 3.5 C; blueberries 1.5 C; cherries 1C; clementines 3; figs 3 small; gooseberries 1.5 C ; grapes 1 C; kiwi fruits 3; litchis 18 ; mangos 1 C; nectarines 2; oranges 2; pawpaw 1; peaches 2; pears 1; pineapple 1 C; plums 4; pomegranate 1/2 ; prickly pears 4; quinces 2; raspberries 2 C; strawberries 25; watermelon 2 C
Cashews raw 6 T
Chestnuts raw 1 C
Honey 1 t
Butternut 1.5 C
Sweet potato 0.5 C
RED: Foods to completely avoid
BAKED GOODS / GRAIN BASED FOODS
All flours from grains – wheat, corn, rye, barley, pea, rice
All forms of bread
All grains – wheat, oats, rye, barley, amaranth, quinoa, teff, etc.
Breakfast cereals, muesli, granola, brans
Cakes, biscuits, confectionary, crackers, rice cakes, rice
Millet, Sorghum, Spelt
Corn products – popcorn, polenta, corn thins, maize
Thickening agents – gravy powder, maize starch or stock cubes
Lite, Zero diet drinks of any description
DAIRY /DAIRY RELATED:
Cheese spreads, commercial spreads,
Coffee creamers, commercial almond milk, condensed milk
Fat free anything
Ice cream, puddings, reduced-fat cow’s milk
Rice milk, soy milk
All seed oils – safflower, sunflower, canola, grapeseed, cottonseed, corn
Commercial sauces, marinades and salad dressings
Margarine, vegtable oils, vegetable fats
FRUITS & VEGETABLES:
Fruit juice of any kind
Vegetable juices (other than home-made from green list)
All fast food, all processed food, any food with addes sugar/dextrose
All unfermented soya
Meats cured with excessive sugar
Vienna sausages, luncheon meats
Beetroots, legumes, parsnips, peanuts, peas, potatoes
Artificial sweeteners – aspartame, saccharin, sucralose, splenda, acusulfane K
Fructose, honey, malt, sugar, sugared or commercially pickled foods with sugar
Sweets or syrups of any kind
YOU have to eat REAL food. Stay away from processed junk. For example : a chicken nugget does not look like a real chicken and should be avoided. A chicken breast however looks like a real chicken and can be enjoyed.
- Eat enough fat: small amounts makes you feel full, stop you from over eating and curbs carbohydrate cravings.
- Eat enough vegetables with every meal.
- Don’t snack. Initially when you come off carbs, you will crave everything. Cravings will soon disappear once you are off carbs and sugar.
- Don’t lie to yourself – red listed items are either toxic or will make you fat. Avoid them.
- Don’t over or under eat. If you eat enough fat with every meal, it should keep you fuller for longer. Don’t stuff yourself. Eat slowly, drink water and stop eating when you feel you have had enough. Eating enough fat should reduce your calorie intake and you will feel hungry twice a day, instead of every 3-4 hours. Get used to eating more substantial, less frequent meals.
- Don’t eat too much protein. 80 g per meal is enough.
- Be alert – to eating secret carbs in supposed healthy products or pre-cooked meals.
- Avoid too many fruits and nuts. Remember fruit is laced with fructose.
- Control your dairy intake. They do contain carbs too.
- Be strong
More information on sweeteners you are allowed to use:
Stevia comes from a small green plant called Stevia rebaudiana.
It has been used by humans as a source of sweetness for hundreds of years.
It tastes similar to one of the popular artificial sweeteners, so if you are used to that, switching to stevia will be an effortless adjustment.
Has been used for years as a therapy for the treatment and prevention of infection and for imporving bone density.
It is the ideal one-for-one sweetener.
To much may have a laxative effect on people.
It tastes almost the same as sugar – the same degree of sweetness.
This is less sweet than xylitol, but it does have the advantage of not having a laxative effect.
It is an excellent alternative to sugar.
It is about 70% as sweet as sugar, so to get the same sweetness, slightly more is needed, but the taste is virtualy identical.
Talk to a facilitator on the LIVE CHAT if you have more questions.
The service is free and you may stay anonymous.
Facilitators are online Sundays: 18h00 – 20h30 / Mondays – Thursdays: 19h00-21h30
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