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Artículos con el tag "insulin"

This was the Headline from a Prominent Fitness Journal

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??

-Brian

Eating the Low GI Way

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.

Nuts protein almonds cashews glycemic index | Brian Gryn

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??

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