Tag Archives: ketogenic diet

Health and Fitness: Weight Loss Article

Many Options For Weight Loss – Which Ones Are Good And Which Aren’t

15958767-beautiful-young-woman-with-fruits-and-vegetables-in-shopping-basket-isolated-on-whiteThere are many weight loss products, plans, and programs available to choose from, today. From diet pills and weight loss programs to quick fixes of gastric bypass, stomach stapling and lap band surgery. With the pills and programs, keeping the weight off once you lose it, is more difficult to do than losing it in the first place and more often than not, it comes back faster than it took to get it off. And surgery comes with its own downfalls like the problem of complications from the surgery, the costs of the surgery itself, the dangers of the medication after the surgery and associated risks that come with all surgical procedures like scar tissue and downtime from work while your recovery takes place. But not to worry, today you’re going to learn the best weight loss method that actually works. It will help you in reducing weight quickly and above all, the costs associated with it far outweigh the costs of obesity or just being overweight.

This method has been divided into three phases, and in order to get most out of this approach, you should follow all the three phases simultaneously. Before you start your transformation you should adopt a new mindset to not only lose the weight but to keep it off once you lose it. You should also check with your doctor to get his/her input on your weight journey. Once you’ve done that you start by changing your attitude that you can do it. No negativity allowed. Very little can be achieved with a negative attitude, while almost anything can be achieved with a positive attitude.

Each of the following phases is so important that you should try to do them simultaneously if at all possible. If it’s not then at least start with the change in your diet because you are what you eat and nothing influences your body more than what you feed it.

Phase-1  Change Your Diet To Change Your Body

This really isn’t that difficult, it’s not how much you eat, but what you eat. You can actually eat more food and still lose weight if you’re eating the right foods. Actually, I recommend eating more often. Instead of eating 3 times a day, add 1 or 2 more meals to your day to keep your blood sugars better regulated. This will keep your body from craving the foods that are unhealthy for you to eat. Foods that have nothing but empty calories in them, like white bread, bleached white flours, white sugar, (remember that brown sugar is nothing more than white sugar with molasses added) and the processed foods with all the sugar and salt added to make them more flavorful. And this isn’t even cover the fast food that we’ve all become addicted to with it trans-fats and too much salt. All of these are prime cancer-causing foods that should be avoided at all costs because they not only contribute to cancer, but too many other diseases like high blood pressure, high cholesterol, heart disease, diabetes and Alzheimer’s to list just a few.

Eat more foods that are healthier for your body to assimilate. You can’t keep eating whatever you’ve been eating if what you’ve been eating is white bread, pastries, donuts and anything made with bleached white flour and white sugar. You need to replace it with healthier foods. Foods that promote weight loss, like fruits and vegetables that are high in fiber, antioxidants, carotenoids, and phytochemicals. All of these components promote weight loss and a healthier body.

What are the foods that you need to add to your diet?  To start with, fruits, vegetables, soups, juices (no sugar added), legumes, beans, green salads, whole grains, and water. Fill up on salad and don’t drink your calories with sugar added juices and soda pop. Most soda contains high fructose corn syrup added as a sweetener, which fools the body into thinking it’s receiving nutrition when it’s actually not, so a few minutes after it goes into the body, the body’s hunger isn’t satisfied and wants more. This happens with all white sugars, flours, and bleached food products. The mind sees the empty sugars as nutrition but as the body doesn’t get any nutrients, it wants more. This is why you’re still hungry while your stomach is full, causing you to eat more and more. The empty sugars actually act on the brain like any addictive substance like heroin or cocaine. The empty sugars feed the addiction but fail to feed the body and thus the hunger stays, even though you’ve just eaten, so you eat more and more never satisfying your body’s need for nutrition. Is it any wonder it’s so easy to pack on pounds?

This is why it’s so important to stick to a low-calorie and low-carbohydrate diet. If you keep on taking in empty carbohydrates, you cannot lose weight. Empty carbohydrates = white bread, white flour, white sugar, white rice, anything that’s had the nutrients bleached out of it. About 80 – 100 years ago, as some sources say, bakers started removing the bran and germ from the wheat kernel, mostly because of the palatability of the bleached white flour which made it more suitable for cakes, pies and other pastries and the fact that it gave the flour a longer shelf life. This was simply because the germ and bran, the nutritional part of the wheat and the part that provided the fiber made the flour made it go rancid much faster. This removal left the wheat with nothing but a starch, which basically provides sugars for the body. In this case, the calories those sugars provide are empty calories and when the body is fed empty calories, receptors in the brain’s pleasure center are triggered just like they’re if they were triggered by heroin and cocaine. The only problem with sugar is that it turns to fat if it’s not burned as energy. Worse yet when the calories from the carbohydrates (sugars) have no nutrition in them, the body craves more and more of it and thus you eat more and more but still fail to get what the body needs, the nutrients from what was removed from it when the flour for the bread was bleached and processed.

Drink water, 8 to 10 glasses every day in winter and 15 to 20 glasses of water per day in the summer. Drink one glass of water before the meal. When water is used by your body, it assimilates fat stored in the body (depending on your activity level), as fat is water soluble in the body. This means the more water your body processes, the more fat you can lose with the water waste, making it that much more important to drink water. Water is crucial to purging your system of the toxins you gobble up while eating grain foods.

Phase -2   Start an exercise program – Boost Your Activity Level.

After you lose the weight, unless you want to start the yo-yo diet routine, start exercising. This step is so important it’s difficult for me to show you just how important it is. I’ve seen too many people regain all and more of weight they had just lost because they couldn’t follow through with this phase. What happens is that they fall back into their familiar routine and start eating the addictive foods again and before they know it they’re heavier than they were before they went on their last diet.

Make time to exercise, especially if you have a sedentary job where you sit most of the day. The easiest way to achieve this is to start walking. Include walks in your daily routine. You can walk anywhere. Don’t always look for the closest parking spot in the parking lot, chose a spot a little further away and walk. It is strongly recommended to walk at least a mile every day and gradually add miles.

Step-3   Mindset – Change Your Attitude, Change Your Body

Positive self-talk and daily affirmations are a strong ally in your battle of the bulge. This will not only keep you on track but more importantly, it trains your brain to resist those times when you’re tempted to yield to your old addictions of sugar, bread, and pasta. Instead, you find something much healthier to eat.

Real Value of a Ketogenic Diet

Time for the Ultimate Cure: End the Pain and Discomfort of Inflammation and Disease (It's Time For a Cure Book 2) by [Knight Jr, Roy]

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Metabolism – It’s Effect On Weight Loss And Foods That Boost Metabolism

Metabolism – It’s Effect On Weight Loss

Does metabolism effect weight loss or does weight loss effect metabolism?  Metabolism, as defined by Wikipedia, is the set of life-sustaining chemical transformations within the cells of living organisms. In short, it’s the breakdown of food and turning it into energy. Enzymes are crucial for metabolism because they assist organisms in driving desirable reactions that require energy and can’t occur by themselves. The word metabolism can also refer to all chemical reactions that occur in living organisms, including digestion and the transport of substances into and between different cells. Because metabolism is digestion on a cellular level and how your body’s chemical reaction between the food you eat and your body’s cells are influenced by your body style,  it might be safe to assume that weight loss has more of an effect on metabolism than metabolism has with weight loss.

But then, it’s also safe to assume, metabolism has that much effect on weight loss, when you realize that the energy required to digest foods that increase metabolism is more than the energy required to digest the more simple foods like most fatty foods (meats and poultry) and grain foods (bread and pasta). This increased energy expenditure can be easily explained by the added nutrients obtained from these more complex carbohydrates and proteins rich foods. To understand this one needs to know the mechanics of metabolism. To understand this better, one needs to know the mechanics of metabolism.

Metabolism is usually divided into two categories.

  1. Catabolism which breaks down organic matter to harvest energy in cellular respiration (breakdown of foods for energy). According to Wikipedia; “Catabolism breaks down large molecules (such as polysaccharideslipidsnucleic acids and proteins) into smaller units (such as monosaccharidesfatty acidsnucleotides, and amino acids, respectively). The pathways for catabolism and anabolism use different enzymes but are regulated by the same molecules, so they take place in different locations and organelles in cells to avoid interfering with one another.[2]
  2. Anabolism which uses energy to construct components of cells such as proteins and nucleic acids (breakdown of foods for growth and cellular repair). Wikipedia says about anabolism; “Anabolic processes tend toward “building up” organs and tissues.” 

Up for debate is the effect of exercise on the metabolic rate. Probably because it’s usually measured as a Basal Metabolic Rate or BMR which is done while the body is at rest (while awake). Aerobic fitness level, a product of cardiovascular exercise was previously thought to have an effect on BMR, but it was shown in the 1990’s not to correlate with it when fat-free body mass was adjusted for. There are studies that anaerobic exercise, however, does increase resting energy consumption (BMR), through increasing muscle mass, as anaerobic exercise includes resistance training (weight lifting, etcetera) intended for muscle building. This requires more digestion of proteins which require more energy to digest, thereby increasing metabolism.

From this, it may be safe to assume that foods high in protein will raise metabolism simply because they’re harder to digest and they’re turned into anabolic hormones under the right conditions to increase muscular cells instead of producing more fat cells which are my much easier to metabolize. Fat is metabolized directly into fat whereas metabolizing proteins require enzymes and amino acids to synthesize proteins, requiring a lot more energy to metabolize. Carbohydrates which require more energy than fats to metabolize but not as much as protein provide the catabolic metabolism which provides energy for the body to move. These cells are stored as fat, as instructed by the insulin that turns them into fat. They are not used until your stomach empties out and your body produces the fat burning hormone, glucagon.  This is the key to burning the fat you’ve stored and are trying to get rid of. 

Although it’s difficult to find any concrete evidence that a higher metabolism causes weight loss on its own, what a higher metabolism can do is give you more energy by better utilizing the foods you eat, making exercise much easier so you can burn more fat. A healthy source of protein like eggs, chicken, or nuts and upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism because these foods are richer in the micro-nutrients that our cells need.

Foods That Boost Metabolism

Foods or drinks that are known to help our metabolism

Water – Drink plenty of water every day. You would need to drink more than 2 quarts or liters of water a day. Dehydration slows down metabolism because it fools the body into thinking that it’s going into a conservation mode. Water is key to just about everything. Fat is water soluble in your body and water actually helps to remove from the fat through exercise.

Green Tea –  has a variety of enzymes, amino acids, carbohydrates, lipids, sterols, polyphenols, carotenoids, tocopherols, vitamins, caffeine and related compounds, phytochemicals and dietary minerals, all important for metabolism.

Lean Turkey – eating lean meats that are protein-rich help us to build up lean muscles which essentially helps us to lose body fat. Studies have shown that lean muscles promote a faster metabolic rate.

Hot peppers – hot peppers have shown to speed up metabolism rates and cool cravings for food. Capsaicin which is a chemical found in hot chili peppers expands blood vessels and accelerates excretion of sweat which can help to burn fat.

Eating low-calorie high fiber snacks is the key to weight loss. Weight loss can be achieved through the right kind of diet along with exercise. The key is to stay active and eat plenty of healthy high fiber food.

Foods that help your metabolism can easily be found in local supermarkets.  Drink plenty of water and make time to relax to have some green tea. Drink green tea as well as coffee and make sure your diet is balanced with more high fiber foods.

But don’t just take my word for it. You should check with the experts…..

Value of a Ketogenic Diet and Exercise

 Ultimately, Find Your Cure

Time for the Ultimate Cure: End the Pain and Discomfort of Inflammation and Disease (It's Time For a Cure Book 2) by [Knight Jr, Roy]