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27.02.2016
The common train of thought is that eating more fat makes us fat; therefore, a low fat diet will help us lose fat. The idea that fat-free products equated to fat-free bodies was very misleading, says Aragon. Next, “old” fat stored in the body’s peripheral tissues, around the belly, thighs, or butt (subcutaneous fat)—can’t be burned efficiently without “new” fat to help the process, according to researchers at Washington University School of Medicine in St. In closing, the lack of healthy fat in our diets has caused a host of problems for years, but now we understand the roll healthy fats play in our overall health and we must use this knowledge to become a healthier, better version of ourselves. Michael is a strength coach who specializes in functional strength, fat loss and athletic performance. He has a degree in Kinesiology, is CSCS certified through the National Strength and Conditioning Association and Certified K-12 P.E and Health in Missouri. Originally from Dublin, Ireland, Michael moved to St Louis in 2002 to play soccer and now co-owns his own functional training facility called Defining Natural Ability (DNA). He believes when it comes to a healthy lifestyle it is a mind, body and spirit commitment to become the best version of yourself. Carbohydrates have already been put into the lens ever since diets much like the Atkin’s Diet as well as the South Beach Diet regime have recommended trimming carbohydrates out of your dinners as much as possible.
More than how carbohydrate food work in the body as well as the difference between decent carbohydrates and undesirable carbohydrates is tips on how to actually eat these sugar! Knowing the difference between bad and the good carbohydrates is very important in order to have a healthy diet.
Regular readers know that I am a proponent of  reconditioning your metabolism through a strategic mix of challenging, high intensity (but brief duration!) exercise, tactical food intake to manipulate hormones and to harness the thermic effect of eating. I also believe that over 80% of our body’s composition is down to diet, and if your diet is wrong then you’ll stay fat. With this in mind here are six simple but effect rules to introduce into your eating habits that will enable you to drop 30 lbs or 15 kilos over about 12 weeks. Now unlike what the Newspapers will tell you (or those pesky Dieticians) this doesn’t mean cutting out carbs altogether, but it does mean eating strategically and with a degree of awareness so that you restrict the carb types that significantly raise your blood sugar and thus your insulin levels. 5)      Eat no more than 80 – 150 grams of cheese daily and no other dairy for at least 6 weeks.
Use the Glycemic Index as a rough guide, use the Glycemic Load of a food as an even better one. You’re an adult – eliminate junk food from your diet at least until you have lost the desired amount of body fat.
Eating these foods signals your body to release a flood of insulin – eliminate them and your insulin levels stay where you want them to be: low.
A University of Connecticut research study analysed why low-carb dieters were so successful and they calculated that at least 70 per cent of the fat loss stemmed from low-insulin levels. Yep – your Mum was right – eat more vegetables, cliche or not there is no denying that for overall health and fat loss this works.
There’s a lot of confusion about certain starchy vegetables that have a “high glycemic index”, vegetables that people following lower-carb eating plans have been told to avoid. The glycemic load is a far  more meaningful measure of the effect of foods on your  blood sugar and insulin levels. Peas and Carrots are good examples – they have a GI of above 60 (80 for peas) but a GL of only 3.
Potatoes however have both a high a glycemic load and index – as does corn so you have to avoid these. Take home message is that you can eat  virtually any vegie of your choice other than potatoes (white, sweet or fried), and corn.
By having protein at every meal you not only promote your body’s TEF (Thermic effect of food), support muscle preservation (vital to fat loss) but you also help trip the satiety signals.
This is particularly true for breakfast when you body is essentially coming off an 8 hour+ fast. Fat does not get stored as fat – all foods are broken down into their components and largely turned into blood sugar(a simplistic view) and it is an excess of blood sugars that get stored as fat. The natural (ie non-transfats, non-manipulated by man) fats like those found in unprocessed meats, avocadoes, olives or olive-oil-based dressings do not raise your insulin levels, and have little to do with making you fat.
It is when high amounts of carbs are coupled with high levels of fat(regardless of source) that insulin release is stimulated causing your body to store fat instead of burning it. In addition to adding protein to every meal another way to eat well and to feel full is to utilise calorie density.
This means that a food that contains a large amount of calories in a small volume of food has a high caloric density.  Sometimes very high.


NB The carbs with the highest caloric density tend to be those that are nutrient sparse and low calorie density carbs are nutrient dense. Foods with low caloric density therefore allow you to eat more volume of food for fewer calories. Think of it this way – what is easier to eat – 1000 calories of cheesecake or 1000 calories of spinach? So part of fat loss is to be able to eat well, eat healthily and in a way that leaves you feeling full and less likely to develop cravings. Eating by following these 6 rules will enable you to shave hundreds of calories off your daily total while being completely content with the amount of food you’re eating. This entry was posted in Fat Loss, Fuel & Food, Health, Lifestyle and tagged carb restriction, carbs, dairy, fatloss, metabolism, protein, weightloss by jghethe. Body Shape ShiftersMuscle Growth, Preservation, Insulin & Leucine September 22, 2013 jghetheTwo favourite foods that are killing us!!!
Over the last 50+ years the world, as a whole, has gotten fatter even with all of our low fat yogurts and skim milk etc. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation.
When our organs don’t function properly we cannot properly absorb and use nutrients and vitamins as needed. EPA and DHA are found in cold water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.
However , prior to making an drastic options about what foods to feature and not include, it is important to learn about carbohydrate food and what they do for you. It is necessary to try to eat enough good glucose, because that is just how our body has more than enough energy for low-intensity activities during the day.
Because their very own structure is not intricate, it is easy to break down plus holds little nutritional requirements for your body other than typically the sugars from which its made.
It is not necessarily good for your body to take out carbohydrates completely-in fact, that is quite hard to do unless you merely eat meat!
The body uses it to create hormones, bile acids, vitamin D, along with other substances.If you have high cholesterol, it puts you in danger of developing heart disease.
One is the fast-acting carbs and sugars in breads, cereals, pastas, desserts, cakes, rolls, crackers and fast foods that we all tend to eat.
Foods that have a high glycaemic index (GI) tend to raise blood sugars quickly – it’s not the whole story but it is a good rule of thumb to follow. At the other end of the scale are thiose foods which are large in volume but low in calories – these foods are considered to have low calorie density. Fruits and vegetables have very low caloric densities, especially green and leafy vegetables.
So it is important that you combine lots of fruits, veggies, beans, and lean proteins for meals that leave you full with a lower calorie price to be paid. Processed foods that claim to be “low fat” or “no fat” are typically not good for you, says nutritionist Alan Aragon, M.S. Clearly fat is not the issue. The truth is, since 1955 our consumption of dietary fat has decreased while our bellies have increased because of our sugar, high fructose corn syrup and fructose intake.
Dietary fat helps break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally oriented physicians consider to be way too high on the omega-6 side. For vegetarians omega 6 is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Carbohydrate food are famously obtained in breads and grain, but actually also they are found in a number of other ingredients as well, such as vegetables and fruits. These strings involving sugar are very tough break down and capture over nutrients similar to vitamins and minerals in the sweets strings.
Your body fights these carbohydrates quickly and what it are unable to use is converted to excess fat and stored in our bodies. These foods contain carbohydrates, but also a range of other nutrients necessary by your body.
Feeding on a healthy and well-balanced diet means which includes good carbohydrates inside your meals.
If you have been told to lower your cholesterol, know very well what cholesterol is and what types of food you should avoid.
The increase in these “bad” carbohydrates and reduced fat foods has increased our insulin levels, which is a fat storage hormone.


We do this by giving our body foods dense in omega 3s to even out the playing field and allow these fat soluble vitamins to be absorbed, which is essential to our overall health as well as fat loss.
When keeping an eye on your individual intake of carbohydrates it is essential to distinguish the good from bad.
As they slowly but surely break down, the other vitamins and minerals are also released inside of your body, and you can deliver with fuel for many hours.
Staying away from simple sugar is what most weight loss plans recommend, since they include little nutritional value in comparison to complex carbohydrates. Fantastic tip is to lower the white loaf of bread and bread solutions out of your diet in addition to replace then using whole wheat or 12-grain breads instead. This can put you in a position to discern what foods to consume and drink, in the absence of a listing. Avoid as many grains as possible – including rice & pastas, no matter what their colour. During that time “fat-free” became a marketing buzz word that turned every food imaginable into a healthy option by demonizing fat. The higher glycemic foods (sugar foods) we consume the more insulin we release and with consistently elevated insulin levels, the fatter we become. Healthy fats also make you feel full for longer and helps suppress cravings up to 2 hours after your last meal or snack due to their higher caloric value of 9 calories per gram. To start with, it is important to understand that cholesterol is needed by the body, as it is utilized in the production of cell membranes plus some hormones.
Because milk has a significant number of carbohydrates, it is off-limits for at least the first 6 weeks – so are other dairy products except cheeses. High Cholesterol Foods for AvoidCholesterol is a vital substance that our body required for proper functioning. Most of the cholesterol within our body is produced by the liver plus some comes from the foods we eat. In the end can’t control the amounts of cholesterol made by the body, but we can control what we should take into our bodies.Avoiding foods which contain unhealthy fats is one of the primary treatment techniques for a high cholesterol level. Three kinds of dietary fat can drive up your cholesterol level: saturated fats, trans fat and cholesterol itself.
A bit of know-how and exercise, however, eases your way to creating healthy choices for your cholesterol-lowering eating plan.Food to AvoidButterResearch of the American College Nutrition journal in 2004 discovered that as soon as butter is eaten it comes with an instantaneous surge in cholesterol levels. One tablespoon of butter contains approximately 30mg and something butter stick has more than 243mg of cholesterol.ShrimpJust one shrimp contains approximately 10mg of cholesterol. One serving (about 100 grams) of shrimp contains 195mg of cholesterol or about 65% of daily advisable intake.Organ MeatsOrgan meats top their email list when it comes to high cholesterol content. A 3-ounce serving of pan-fried beef liver, for instance, contains 324 milligrams of cholesterol – way over the recommended limit of 200 milligrams for the whole day.
In addition to liver, avoid sweetbreads, tripe, kidneys, chitterlings, giblets, brain and gravy or pate produced from organ meats.EggsNIH recommends that you simply limit the number of eggs in what you eat to two per week if you have a higher cholesterol level. Hard-boiled or scrambled egg-whites are a healthy alternative to whole eggs since the yolk contains nearly all of the fat within an egg. Remember that eggs in baked goods, sauces and condiments also bring about your dietary cholesterol intake.Convenience FoodsJunk food and processed snacks typically contain high amounts of one or more unhealthy fats. If you occasionally go to a fast food restaurant, opt for a vegetable salad with low-fat dressing, a grilled sandwich without sauces or cheese, or low-fat yogurt and fruit. Vegetables and fruits, nuts, sunflower and pumpkin seeds and nonfat cheese are heart-healthy options to processed snack foods.High Cholesterol Foods To AvoidAnimal MeatsAll meat contains cholesterol and saturated fats.
Although the amount of cholesterol per serving in a variety of types of animal meat is roughly equivalent, the saturated fats content varies. Saturated fat matters since it raises your blood cholesterol level a lot more than any other component of your diet, based on the National Institutes of Health. Fast FoodsFast foods, like hamburgers, fried potatoes, and fried chicken, are full of both cholesterol and saturated fats.
Hamburgers can have 75mg to 185 mg of cholesterol, while Fried potatoes have 5g of trans fat and 4g of saturated fats.CheeseCheese is a tasty accessory for most dish, but individuals who love hard cheese have to keep an eye on their cholesterol levels since it is high in cholesterol content.
Other cheeses full of cholesterol include Cream Cheese, fontina, Cheddar, Gouda, and Gruyere.



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