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Category Archives: Diet

Don’t Let Your Weekend Eating Set Back Your Weight Loss Progress From The Week

By | Diet, Fat Burning, Intermittent Fasting, Weight Loss | No Comments

For many people, the weekend indulgences can undo their weight loss progress and success from the week.  Two steps forward and one step back.  This becomes very discouraging on Monday morning.  The lack of routine and the added social aspect of the weekend is a big temptation to indulge and go WAY off of our eating plan making it very difficult to get any real progress.

My advice is to limit the hours in the weekend when you will be going “off plan” and create a part of the weekend days to allow your body to burn fat and drop some water weight.  Usually, the most tempting time of the weekends is the late afternoon or evening when having dinner or going out so put your mornings and early afternoons to work for you.  

Eat low carb all day starting with eggs for breakfast but skipping the starch and fruit and having some protein with a salad or steamed veggies for lunch.  You could even try some intermittent fasting, skipping breakfast, and not start eating until midday, keeping to the low carb options.  This will better allow your body to burn fat all day and drop some of the water weight you may have picked up from eating carbs and salty food the night before.

This also limits the time you have to indulge in “off plan” eating to just the evenings, providing some damage control.  Of course, the ideal plan would be to stick to your eating plan all weekend except for one cheat meal, not day, but every weekend won’t be perfect.  By the way, alcohol will have less of a fat storage effect if you’re not eating carbs while your drinking.  

Why Whole Grains Aren’t As Healthy As We’ve Been Told

By | Diet | No Comments

We’ve heard for decades now how important “whole grains” are for our health.  We need the fiber and the B vitamins.  A major problem with that is that the wheat we’re eating now isn’t the same wheat that was available 100 years ago. 

The wheat we eat now is a dwarf wheat with less fiber and more gluten.  Through hybridization, in an effort to create a heartier wheat to feed more people, the gluten content was increased by more than 5 times what it used to be.  The wheat we ate 100 years ago had more in common with the wheat in Europe 2000 years ago and the wheat in the Middle East 5000 years ago than the wheat we have now.  The increased gluten and decreased fiber gives bread a doughy-er texture than what our ancestors ate and it appears our bodies don’t like it.

Gluten is a known inflammatory, whether you have celiac disease or not.  It can manifest itself in headaches, skin irritations, brain fog, seizures and of course, digestion issues.  Gluten also has addictive properties.  Our opiate receptors actually react to gluten causing a euphoric effect and, therefore, the addictive response many people feel when they even smell bread.

I highly recommend reading the book “Grain Brain” by Dr. David Perlmutter, a neurologist who calls wheat “your brain’s silent killers”.  He believes the increased consumption of gluten has contributed to the increase in incidents of Alzheimer’s disease as well as obesity, heart disease and diabetes.  Of course, he recommends a low carb diet for long term health.

When Losing Weight, Beware of Eating Too Much Fruit

By | Diet, Weight Loss | No Comments

 


While fruit is a nutritious food with many needed antioxidants, it is still a source of sugar and can limit weight loss.  Fruit contains both fructose and glucose in varying ratios depending on the fruit.

Glucose is the primary sugar in starches like grains and potatoes and is the main source for glycogen for our muscles.  When muscle glycogen stores are full or the muscles are insulin resistant, excess glycogen is taken by insulin to the fat cells to be stored for later use (body fat).

Fructose replenishes liver glycogen levels but when the liver has enough glycogen, excess fructose is also stored as fat.  Over consumption of fructose is generally the cause of non-alcoholic fatty liver disease.

Table sugar and high fructose corn syrup are made up of both of these types of sugar and most of us get plenty of both.  So fructose comes into our system even if we haven’t eaten fruit just from common sweeteners and as a hidden ingredient in foods, like many wheat breads and meal replacement shakes.

I generally recommend to my weight loss clients and in my weight loss coaching group to have no more than half a serving, 15g, of net carbohydrates from fruit (carbs minus fiber).  Examples of this would be half a grapefruit, a cup of berries or a small apple.  To determine the sugar content of your fruit serving use a food app or just Google it.

What’s The Story With Soy And Why Should We Avoid It?

By | Diet, Soy | No Comments


For a few decades now, SOY has been considered a “health food” because of benefits to the heart and as a vegetarian protein source.  However, soy is also known to contain phyto estrogens which can act as endocrine disruptors and create imbalances in the body’s sex hormones.

In my opinion, the health risks of disruption of testosterone and/or estrogen in the body far outweighs any possible health benefits soy could provide.

Improve Aerobic Metabolism with Intermittent Fasting

By | Diet, Intermittent Fasting, Metabolism | No Comments

Intermittent fasting provides a longer fasted period during the day during which your body has to rely more on fat stores. This may take a couple weeks to get used to at first, but your body will get more efficient at releasing and using stored fat for fuel and will supply your energy needs until your first meal, usually around lunch time. Ideally you want to have about a 16 hour window from the last time you ate the day before until your first meal the next day.

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