Rules of the Road to Health

Are You Addicted to Carbohydrates?                                                                   Lowering Carbohydrates While Lowering Insulin Levels 

Hypoglycemia is a common problem especially among Americans because our dietary establishment, for more than 15 years, has made a virtual industry of extolling the virtues of carbohydrates.  We were told that high-carbohydrate diets were good for us, and if we ate large amounts of them . . . there would no longer be heart disease and obesity.

So, Americans began eating breads, cereals, and pasta as if there were no tomorrows.  What happened was that people were eating less fat and getting fatter!  The alarming conclusion reached by medical doctors was that the high-carbohydrate, low-fat diet was dangerous to our health.

Overeating carbohydrates:

  • can lead to a decrease in endurance
  • can lead to an increase in fat storage
  • prevents a higher percentage of fats from being used for energy
  • gives your body a limited capacity to store excess carbohydrates

Eating Fat Does Not Make You FAT! It’s your body’s response to excess carbohydrates in your diet that makes you fat.

By Simply Restricting Calories Makes It Hard to Lose Weight

  • Low-calorie, high-carbohydrate diets generate a series of biochemical signals in your body that will take you out of balance
  • Makes it more difficult to access stored body fat for energy
  • The result will be a weight-loss plateau, beyond which you simply cannot lose any more weight

Diets Based on Choice Restriction and Calorie Limits Usually Fail

  • You will get tired of feeling hungry and deprived
  • When going off the diet, puts the weight back on (primarily as increased body fat)
  • You feel bad about yourself for not having enough will power, discipline, or motivation

Weight Loss Has Little To Do With Will Power

  • What you need is information
  • If you change what you eat, you don’t have to be overly concerned about how much you eat!
  • Adhering to low-carbohydrate meals, you can eat enough to feel satisfied
  • You wind up burning fat without obsessively counting calories or fat grams

What Are Carbohydrates and Why Do We Need Them?

  • Sweets, pasta, fruits and vegetables are carbohydrates
  • Carbohydrates are merely different forms of simple sugars linked together 
  • You need a certain amount of carbohydrates in your diet to feed the brain
  • Your body takes in carbohydrates, converts to glucose, to feed your brain
  • Your brain uses glucose (a form of sugar) as its primary energy source
  • More than two-thirds of the circulating carbohydrates from the bloodstream are used by your brain
  • Any remaining carbohydrates are stored in your body in the form of glycogen (a long string of glucose molecules linked together)
  • Glycogen is stored in the muscles and is not available for the brain to use
  • Glycogen is also stored in the liver (can be broken down and sent back to the bloodstream to maintain adequate blood sugar levels for proper brain function)
  • The liver’s capacity to store glycogen is very limited and is easily depleted within ten to twelve hours
  • The liver’s glycogen reserves must be maintained on a continual basis — that is why we eat carbohydrates

What Happens When You Eat Too Many Carbohydrates?                              

Once the glycogen levels are filled in the liver and the muscles, excess carbohydrates are converted into fat and stored in fat tissue.  Carbohydrates are fat-free; however, excess carbohydrates end up as excess fat. 

When you eat a meal or a snack high in carbohydrates, a rapid rise in blood sugar or blood glucose will be generated.  The pancreas secretes the hormone insulin into the bloodstream to adjust for this rapid rise.  Insulin lowers the levels of blood glucose.

The function of the Insulin is to put aside excess carbohydrate calories in the form of fat in case of future famine.  When we eat too many carbohydrates, we’re essentially sending a hormonal message — “Store Fat.”

The increased insulin levels also tell your body —“Not to release any stored fat.”  The stored body fat is not used for energy and makes a person stay fat.  Insulin drives your body to use more carbohydrates, and less fat, as fuel.  If you want to use more fat for energy, the insulin response must be moderated.

How Do You Moderate the Insulin Response?

The best suggestion is to eliminate the intake of refined sugars, refined flours, pre-packaged foods and keep all other carbohydrates down to about 40% of the diet.  Generally, non-carbohydrate foods such as proteins and fats don’t produce much insulin. 

Eating foods high in natural fiber with carbohydrates can reduce high blood sugar.  By adding some fats to the diet, digestion and absorption is slower, and the insulin reaction is moderated.

By moderating carbohydrate intake,  fat burning increases and is an efficient source of almost unlimited energy.

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People with Insulin Resistance or IR may have a family history of diabetes, and might experience the following:

  • Fatigue
  • Brain Fog
  • Low Blood Sugar
  • Intestinal Bloating
  • Sleepiness
  • Increased Fat Storage and Weight
  • Increased Triglycerides
  • Increased Blood Pressure
  • Depression
  • Addiction to alcohol, caffeine, cigarettes or other drugs

Many symptoms may disappear when lowering the carbohydrates in a diet.  Your body may finally be able to correct its own problems.  It is possible, although unlikely, that so many of these symptoms can be found in someone who tolerates carbohydrates quite well. 

Rules of the Road to Reach Balance in Your Health

Protein — know how much protein your body needs.  Generally adult protein requirements range from a low 35 grams per day for a sedentary person to 200 grams per day for a lean, heavily exercising 250-pound athlete.

It is recommended that you eat protein at EVERY meal; the total per day should equal your daily requirement.  For every three grams of protein at a meal you need to have four grams of carbohydrates and 1.5 grams of fat. Do not become overwhelmed trying to get this absolutely precise.

Carbohydrate —whenever you have a problem with hunger or carbohydrate cravings, look to your last meal to find a clue to the reason.  If you have been following the correct dietary strategy, but you eat out occasionally or travel, mistakes are bound to happen.

You may only be unbalanced for a short period of time, from your last meal.  Getting back into balance is like falling off of your bicycle, you just get right back up and continue on your journey.

Fat — (Good Fats Not Altered by Man)

  • Extra-Virgin Olive Oil
  • Avocados and Avocado Oil
  • Coconut and Coconut Oil
  • Raw Nuts/Seeds and Oils
  • Real Butter (Raw Best)
  • Raw Cheese and Yogurt
  • Grass-Fed: Meats and Eggs
  • Fatty Fish: Pacific or Wild Salmon, Small Fish like Sardines, etc.

Fish is a good source of EPA, a beneficial fat that will help balance out your hormone levels and decrease inflammation.  Vegetable oils are too sensitive to heat.

Water — For every pound of weight, drink at least 1/2 ounce of pure water daily.  If you are a heavy caffeine user, gradually reduce caffeine intake to zero whenever possible because caffeine will tend to increase insulin levels.

Exercise — Go to our link at http://totalfatsolution.com for the the segment on Burst Training

Call Healthy Life Institute at 801-893-1190 to schedule an appointment, especially if you are addicted to carbohydrates, are hypoglycemic, or have Insulin Resistance.  He Can Help You Get Back Into Balance! 

Sources:

Dr. Barry Sears, Increased Satiety: The real secret to weight loss, http://www.zonediet.com/blog, Posted on January 24, 2011

Dr. Phil Maffetone, In Fitness and In Health, A practical guide to healthy diet and nutrition, exercise, injury prevention and avoiding disease, 5th Edition, 2009

Dr. Gregory Saunders, N.D., Lecture on Nutrition, Sunshine Seminar, Systemic Formulas, 2002

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