50 Simple Ways to Cut Calories?!?
Mainstream media hasn?t learned?that cutting your calories hasn?t worked in the long term. People just keep?regaining?the weight!!
After six years, nearly all the?Biggest Loser?contestants had regained the weight they lost!
According to WHO (World Health Organization), global?obesity rates?have nearly?TRIPLED?since 1975!!
Yet the same rhetoric has been?preached?over the last 50 years to?Eat Less / Cut your Calories / Watch your portion size.
- Nutrition labels?were mandated to include calorie counts.
- Apps and programs?were created to more precisely count calories.
- Fit-bits?were invented to measure exactly how many calories we are burning.
Well, this advice is all based on a?false understanding?of what causes weight gain.
Restriction of calories?invariably leads to a?reduction in metabolism, ultimately defeating weight loss efforts.
Hormones?control?hunger, telling our body when to eat and when to stop.
Hormones?also regulate our?(BMR) basal metabolic rate, the baseline level of energy needed to keep our bodies running normally.
What is?important?is to control the hormonal signals we?receive?from food, not the total number of calories we eat.
Different foods evoke?different?hormonal responses. Calories are?not?the underlying cause of weight gain ? therefore ? reducing calories could not reliably reduce weight.
Obesity?is a?hormonal imbalance?(not a calorie imbalance) The hormonal problem is mainly?insulin.
The solution???Fasting?? it?s simple, powerful and works!
When you are eating regularly, you are not getting the beneficial hormonal changes of fasting.
During fasting,?unlike?during calorie reduction, the following happen:
- Metabolism?stabilizes or even goes up to maintain normal energy levels
- Adrenaline and growth hormone?increase to maintain energy/muscle mass
- Blood sugar and insulin levels?go down as the body changes from burning sugar to burning fat
So in?2018, should we continue to listen to mainstream media or follow what works??
If you want to get your feet wet with Fasting ? check out my?3 week guide?to get you started with?Intermittent Fasting.
Have a great weekend?
I have never looked at calories when reading labels.
Why? Because they mean nothing to me. Your body doesn?t really care that much either. Every client I work with I never bring up calories. It?s too tedious to count them anyway?
Some professionals believe that total daily caloric intake matters to weight gain.
Does the body have some mechanism to count calories? Does the body have sensors to detect calories??No and No?
Your body doesn?t give a hoot about calories.
Consider two foods of equal caloric value. On the one hand, you have a sugar cookie, and on the other is a plate of lettuce.?Calories are identical.?OK. So what? When you eat those two foods, does your body somehow measure these calories? No.
The metabolic effect of those two foods is?completely different.
- The sugar cookie will stimulate insulin and no other satiety hormone
- Lettuce will not stimulate insulin much and you will feel fuller.
To understand weight loss, we need to understand what our body??cares??about.
- The answer is clearly not ?calories. The answer is??hormones?, predominantly?insulin.
Hormones run everything in our body
Our?body gains or loses fat?according to detailed hormonal instructions from our brain.
The rise and fall of insulin is the main stimulus to?weight gain.
So, foods that stimulate insulin are typically more fattening?(cookies). Those that do not?(broccoli)?are typically not fattening at all.
Since our body is?not likely to learn the language of ?calories?, we need to?learn the language of ?insulin?, by translating foods into insulin effect instead of calories.
We need to start using the common language of the body ??Insulin.
Have a great weekend!!
Let me know if you have any questions?
Is breakfast really that important? ?It?depends?who you talk to?
Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.
I would beg to differ.
Breakfast is the most?marketed?meal of the day. Why?
Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.
Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.
How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!
(I actually was one of those kids! Before I got into health.?)
Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.
Also, instant oatmeal and/or instant cream of wheat is highly processed as well.
So two questions:
1. Should we eat breakfast at all?
That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.?
You can break your fast with a?healthy lunch?and save time in the morning.
Also, by skipping breakfast, you?balance?out your fasting and feeding times.
The human body is?designed?to go periods without food.
Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.
Glycogen?is your most easily accessible energy source and can last for days.
If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.
2. What do we eat for breakfast if you are going to have it?
Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).
Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.
So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.
For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.
I had even more energy to work out and/or go to work all in a?fasted state.
Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.?
So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.
Have a great day!
There are so many ways to eat, that it?can all be very confusing!
I have found the most success helping individuals understand how foods affect the body through?Glycemic Index?and?Glycemic Load.
GI?measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods (70+) turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating, that it?s almost the same as eating table sugar. Low glycemic (0-55) take longer for your body to break down and will give you sustained energy (broccoli, apples, etc.).
But the GI won?t tell you how much carbohydrate per serving you?re getting.?Glycemic Load?measures the amount of carbohydrate in each service of food. Foods with a glycemic load under 10 are good choices ? these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate effect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.
What if we just counted calories? Is every calorie equal? ?Let?s see?
Medium Chocolate Glazed Donut ? ? ? ? ? 195 calories
14 Halves of Walnuts ? ? ? ? ? ? ? ? ? ? ? ? ?185 calories
If we just went off calories these would be pretty equal. ?So why do we crash after eating a donut and have sustained energy after consuming walnuts?
It?s how these foods affect our blood sugar, which is based on the glycemic index and glycemic load of that food.
Let?s look at the same chocolate donut and walnuts. It?s a scale of 0-100.
Medium Chocolate Glazed Donut ? ? 76 GI (high) ? ? ? ? ? 24 GL
Walnuts? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?0 GI ?(low) ? ? ? ? ? ? 0 GL
So make sure you graze on low to med GI/GL foods to keep your blood sugar steady throughout the day. Also, adding high-quality protein helps lower the GI of the meal because protein has a 0 on the scale. If you want to search certain foods, go to?GlycemicIndex.com.
Feel free to?message me?with any questions?