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Metabolic U-Turn – Shift From A Sugar Burner To A Fat Burner

The first step is to change your metabolism from reliance on glucose (sugar) for energy to reliance on fat. The metabolic shift from sugar burning to fat burning can be achieved in 7 days.

metabolic-u-turnThis period is a one-time feature. Unlike the doctor or dentist who, before performing a procedure on you, tells you that you may experience “a bit of discomfort” only for you to discover that he really meant “a lot of agony,” I will be honest with you: the first 3 or 4 days of this 7-day period is likely to be difficult.

However, equally honestly, when you get past the initial period, you will be well on your way to achieving your fat loss goals. So please, commit yourself. Think of the rewards and remember that 7 days in the scope of a lifetime is like a grain of sand on the beach.

Getting Out of the Sugar-Burning Mode

In order to get out of the sugar-burning mode, you must see to it that glucose is unavailable to your metabolism. This means not only incoming glucose in the form of carbohydrate, but also glucose stored inside your body as glycogen.

Carbohydrate is broken down to glucose and stored as glycogen in the muscles and liver, or converted to fat when glycogen stores are filled.

After about three days of carb restriction liver and muscle glycogen will drop.

As glycogen levels decline, your body, being the adaptive mechanism that it is, readjusts by taking energy from a different source – and that would be – fat. Your body will begin to use the fat for energy in the it currently uses sugar.

Triglyceride is how fatty acids are stored and it is similar to the storage form of glucose. After making the metabolic shift, triglyceride will replace glycogen as the primary energy source in your physiology.

And, instead of “low-octane” glucose, your physiology will run on “high-octane” fatty acids.

The Metabolic U-Turn

Energy levels will increase after the first 4 days and cravings will disappear, as you make the metabolic shift.

However, during the first 4 days you will likely encounter “sugar-deprivation.” Energy levels will probably fall, and you will most likely experience carbohydrate craving, be prepared, it could be intense.

And then, you will experience the metabolic shift and these symptoms will go away.
hit the breaks and turn the wheel sharply. There’s a lot going on all at once. Then, before you know it, you will reestablish control and you are moving in the opposite direction.

In effect, your metabolism is going to make a similar about-face. The friction and tension may not be bad, everyone is different.

How Much Carbohydrate?

During the 7 -day metabolic shift period, you should aim for fewer than 20 grams of active carbohydrate each day. Along with initial cravings, it’ll be difficult because carbs are are everywhere. Also read the article about “eating to prevent hunger rather than eating in response to hunger” it will be particularly helpful.

By eating smaller meals more frequently, rather than larger meals less frequently, you will move towards stopping the cravings that will likely happen during the first few days of a metabolic shift.

What to Eat during the Seven Day Metabolic Shift

Basically, you should focus on protein sources: shrimp, fish, chicken, etc. Also, cheese, eggs, and cottage cheese are excellent choices during the first 7 days.

Don’t worry about fat consumption during this period – eat as much fat as you want. In fact, fat will facilitate the metabolic shift to fat burning and it will help quell cravings (see Chapter 18). The key factor here is the carbs. If you stay under 20 grams, you will make the metabolic shift; if you don’t, you won’t.

What about Vegetarians and Vegans?

If you’re vegetarian, soy-based products like tofu are a good choice during this period and will be important later. Making it through the first 7 days without meat (and especially, for vegans) will require a lot of effort and discipline.

Visit your local natural foods store and you will find a big selection of soy-based “like meat” products. Many are taste a lot like meat, however, take time to read the label. Many such products are laced with barbecue sauce or other sugar-based flavorings.

In order to stay under the 20-gram carbohydrate limit, it’s recommended you limit yourself to vegetables such as: garlic, broccoli, carrots, cabbage, celery, lettuce, spinach, onions, asparagus, radicchio, cucumbers, cauliflower, mushrooms, peppers, and radishes.

However it is not a requirement to eat vegetables in order to have a successful metabolic shift, you could eat at least one serving per day of fresh vegetables during the metabolic shift period. Otherwise, you may encounter constipation caused by the switch to a protein and fat-based diet.

If none of the vegetables listed above appeals to you, try melting some butter or cheese on them. It is amazing what melted butter or melted cheese can do to spruce-up the taste of an otherwise unappealing food. You could snack on fresh celery, broccoli, or cauliflower dipped in high-fat, low-carb dressing. Don’t use French dressing, however, most blue cheese dressings are fine. Check the label and be very careful to avoid “hidden carbs.”

What Not to Eat

Starch and sugar should be avoided.

Less obvious are fruits and nuts, while not nearly as high in carbohydrate as starches should be avoided during this period.

Remember, you’re trying to totally reverse your metabolism in 7 days which requires extracting most carbohydrates and depleting your sugar stores. To achieve this, you must be really strict and very disciplined about what you eat.

I cannot stress strongly enough how important these first 7 days are. It will reignite your metabolism, providing a fat-burning machine and also decrease your appetite making it a lot easier to keep it up.

Does Fat Make You Fat?

Does Fat Make You Fat?

The “fat makes you fat” theory is appealing because it’s simple. Eat less fat and you’ll become less fat (also known as the “less in, less on” theory). The low-fat diet is seductive… and yet, research shows it’s not exactly true.

Fat has both an incriminating name and an incriminating appearance. The word fat“fat” is one of the most hated words in the English language, and it is so easy to look at the fat encircling a slab of beef and envision it encircling your waist.

Because the fat you eat and the fat hanging off your body are essentially the same in appearance, composition, and consistency, the association between dietary fat and body fat is inviting.

Add the fact that, gram for gram, fat has more than twice the calories of protein or carbohydrate and there seems to be a strong scientific basis for the low-fat dietary prescription.

Then look at the fact that high fat consumption is correlated with high rates of obesity in the United States (but be sure to ignore the fact that lower fat consumption, the trend in recent years, is correlated with an even higher rate of obesity!) and the “fat makes you fat” theory appears bulletproof.

It seems to make perfect sense that, since fat has nine calories per gram and carbohydrate has four calories per gram, if you replace fat with carbohydrate you will consume fewer calories and lose bodyfat.

This simplistic reasoning lies at the heart of the low-fat dietary paradigm. However, while the logic is sound, both of the underlying assumptions are flawed. (This situation is similar to adding five plus eight and getting thirteen, and then looking more closely and discovering that the five is really a six – the arithmetic is correct but the result is nonetheless inaccurate.)

For one, reducing calories is generally not an effective way to reduce bodyfat because your metabolism up-regulates or down-regulates to match caloric intake. In other words, calorie restriction induces a metabolic slowdown that offsets the calorie deficit.

The other assumption is that you will eat fewer calories when carbohydrates are substituted for fat, is also incorrect. Fat appears to reduce food cravings while carbohydrates appear to stimulate cravings by initiating hormonal hunger. In fact, although fat contains more than twice the calories per gram of carbohydrate, fat stalls hunger for about 3 times as long.

So guess what happens when you replace fat with carbohydrate. You wind-up eating at least as many calories as you had before you reduced your fat intake. But now your diet is less pleasurable, and you are not getting the fat-burning effects of fat.

If you take into consideration how many people follow the “experts” instructions on how to cut fat and increase carbohydrate intake – in reality people become fatter and in addition have to endure the pain of cravings as a result – it occurs to you what a huge mistake this has been.

The high-carb/low-fat blunder recalls a similar error from years ago that still holds sway over many people today: we were given dire warnings by health authorities to cut cholesterol. Like the “fat makes you fat” theory, the anti-cholesterol theory makes sense on the surface. But, also like the “fat makes you fat” theory, the missing piece of the puzzle is hormones.

Hormones – HGH Supplementation

HGH supplements can have a huge impact on fat loss. This has been revealed in a number research studies. Fat loss looks like the most dramatic outcome perhaps it is something that is easy to see.

Carbs Burn Fat

Carbs Burn FatCarbs burn fat – Carbohydrates, foods that contain simple sugars (short chains of sugar molecules) or starches (long chains of sugar molecules), have been blamed for our epidemic of obesity and diabetes.

This is only partially true, because there are both good and bad carbohydrates.

– The good carbs contain the important vitamins, minerals, and other nutrients that are essential to our health and that help prevent heart disease and cancer.

– The bad carbs, which have been consumed by Americans in unprecedented quantities (largely in an attempt to avoids fats), are the ones that have resulted in the fattening of America. Bad carbs are refined carbs, the ones where digestion has begun in factories instead of in our stomachs.

The good carbs are the ones humans were designed to consume-the unrefined ones that have contributed to our health since we began eating! Unrefined carbohydrates are found in whole, natural foods, such as whole grains, legumes, rice, and starchy vegetables. They’re also called complex carbohydrates, named for their molecular structure. Besides being packed with fiber, vitamins, and minerals, good carbs take longer to digest – a good thing.

Refined carbohydrates, on the other hand, are found in packaged, processed foods, such as store-bought baked goods, crackers, pasta, and white bread. Refined carbohydrates are made with white flour and contain little or no fiber. In fact, many products made with white flour are advertised as fortified with vitamins and minerals, because the process of turning grain into white flour strips away its fiber and nutrients. One of our rules is to avoid foods labeled as “fortified.” Current evidence is that fortification with vitamins does not recreate the benefits of the natural vitamins that have been removed.

Despite the fact that good carbs are a critical part of a healthy diet, the typical American diet is filled with the bad kinds. And when we’re overweight as a result of a diet laden with bad carbs, our bodies’ ability to process all carbohydrates goes awry.

Ounce for ounce, these foods provide the same amount of energy as protein, yet have fewer than half the calories of fat. For every gram of carbohydrate or protein you eat, you get about 4 calories of energy, a considerable savings over the 9 calories you get from fats.

ENERGY FROM FOOD

1 gram of carbohydrate = approximately 4.5 calories of energy
1 gram of protein = approximately 4 calories of energy
1 gram of fat = approximately 9 calories of energy.

Carbohydrates are the ideal fat-burning foods. Because complex carbohydrates break down slowly into glucose (blood sugar)-a main source of energy-they are like high-octane, clean-burning fuel for your body.

Scientists have many theories about why complex carbohydrates have such a magical effect on our weight. One theory is that fat consumption changes your body chemistry to slow down your metabolism. Another theory is that fatty foods somehow interfere with your body’s ability to use its fat stores for energy.

Still another theory is that when you eat complex carbohydrates, you tend to eat enough calories to provide the energy you need. When you eat fatty foods, on the other hand, you are eating for pleasure, rather than for energy. Eating chocolate cake for no other reason than because it tastes good has nothing to do with hunger or your energy requirements.

Other research by Dr. Michael Levitt at Minneapolis Veterans Administration Hospital has shown that up to one?third of the calories in starchy foods are not absorbed by the human body. He suggests that bacteria in the gut “digest” them and eliminate them as gas.

Doctors from Stanford University School of Medicine found that complex carbohydrates appear to lose up to one quarter of their calories while being digested.

Fat, on the other hand, loses only 3 percent of its calories as it moves through your body (and settles on your waist).

HGH HELPS CARBS BURN FAT

Fat metabolism is regulated by HGH human growth hormone and as we age HGH levels decline. By adding a quality HGH supplement into your daily regime you can raise the HGH levels naturally.

Blood Sugar Level

Blood Sugar LevelYour body uses a very simple form of sugar called glucose as its basic fuel. During digestion all the carbohydrates you eat are broken doen into glucose. It is carried by the blood throughout your body to be used as energy by the cells as needed. All your cells, particularly those in your brain, require a steady stream of sugar at all times.

When your body has the optimal level of sugar in the blood to supply your cells, you feel good. When your blood sugar os too low, your cells don’t get the sugar they need and they start sending our distress signals. These distress signals are the symptoms of low blood sugar, a condition known as hypoglycemia.

Insulin and the hormone HGH work together to control blood sugar levels.

Continue reading “Blood Sugar Level”

How Many Carbs Should You Eat Per Day?

How Many Carbs Should You Eat Per Day?

Because of all the calorie calculators available people naturally think there is a carb calculator. Using this logic many want to know the EXACT number of carbs they need to eat.

Here’s the skinny on carb calculations.

Dr Atkins recommended no more the 20 grams of carbs per day for two weeks. After, you slowly increase the carb intake to 30 grams over four weeks, and then by 10 gram increments slowly after that until you have stopped losing. If you need to lose more, cut back, if not just maintain.

How many cabs should you eat per day?Most weight loss programs start with a 20 carb a day limit, to help clean out your system and break you carb cravings. After that you can start adding in 5 more carbs very day for a week. You keep doing this till you find your own carb limit.

Everyone is different, and handles different amounts. Not a one size fits all eating style.

Remember, carbs are key as a fuel source. They are the foundation of a healthy diet – providing glucose, which fuels the brain and entire central nervous system. They contain a multitude of vitamins and minerals and are generally low in fat and calories (especially veggies and fruit).

Many carbohydrate foods provide fiber to keep your gastrointestinal tract healthy. They play a role in preventing heart disease and cancer. Most people are not getting enough fiber. Eating carbs means everything else in balance – so you are not getting too much of the other food groups like, fat and protein. Carbs should make up half your calories each day.

On average, people should have 250 grams of carbs per day, assuming they are on a 2000 calorie diet. Woman may consume a little less than that; and men may consume a little more than that. But generally most people need about 2000 calories per day.

There are two types of carbs: simple and complex.

The complex carbohydrates are the veggies, whole grains like whole wheat pasta, rice, and oatmeal. This group also includes sweet potatoes and white potatoes. Typically, they are high in fiber and take longer to digest.

The simple carbohydrates can be good if they are orange juice and fruit. This category also includes candy, cookies, sugar, honey, syrup. Typically, they break down quicker. Sugar only provides calories and carbs. It is not as nutritious.

The simple carbohydrates are the things we usually eat too much of.

This is what 250 grams of carbohydrates over a day could look like.

Breakfast
1/2 cup orange juice (15 grams)
1/4 cup low fat granola (15 grams)
8 ounces plain vanilla yogurt (12 grams)
1 cup (8 oz) low fat milk (12 grams)
17 green grapes (15 grams)

Lunch
2 slices whole wheat bread at lunch (30 grams carbs)
Turkey breast or fresh turkey for lunch (3 slices) – with tomato slice and mustard

1 cup shredded carrots (5 grams)
1 cup raw spinach leaves (5 grams)
1 cup romaine lettuce (5 grams)
1 cup cucumber slices (5 grams)
Salad dressing (2 tbsp) (oil and vinegar)

Snack
1/3 cup hummus (15 grams)
5 whole wheat/whole grain crackers (15 grams)
1 medium red apple (15 grams)

Dinner
1 cups of whole wheat pasta, cooked (30 grams carbs)
1/2 cup tomato sauce (not marinara, though they look the same) (15 grams carbs)
1 cup broccoli (5 grams)
1 piece of grilled chicken (3-4 ounces or 1/2 breast)

1/8 of an 8-inch pumpkin pie (30 grams)

In general, people over eat carbs. Many have given up eating things like pasta but when they do eat it they eat more than one cup of carbs. And most people are not eating enough of the right carbs.

If you are changing from a low-carb or no-carb diet, do it slowly to prevent gastrointestinal upset, make most choices from veggies, fruit and whole grains, and limit sugar and refined carbs, and make sure to drink plenty of water as you add fiber to diet. The water helps the fiber past through the body.

Carb Sensitivity Quiz

Carb Sensitivity Quiz

Here’s a short quiz that will show you if you have signs that point to carb sensitivity.

1. Do you work out but see no results or lost inches?

2. When dieting are you usually hungry or starving?

3. Are you overweight, although you don’t eat more than your slimmer friends?

4. Do you often find yourself munching at night or binging?

5. Do you often crave carbohydrates, particularly sweets, breads, pasta, chips, pretzels or popcorn?

6. Do you have or have you had hypoglycemia symptoms or yeast infections?

7. Do you have gas or indigestion or take a lot of anti acids?

8. Have you tried many weight loss diets, only to lose little or no weight?

9. Do you suffer from several of the following: irritability, bouts of fatigue, mood swings, difficulty concentrating or sleeping, anxiety and sadness without definable cause or foggy thinking?

If you answered yes to 5 or more of these questions there is a strong possibility you are Carb sensitive and you might want to consider a Carb Clean-Out Plan.

Additionally, a Carb Clean-Out Plan may be beneficial for you if any of the following conditions apply:

– hypoglycemia
– crohns disease
– wheat allergy
– irritable bowel syndrome

Check with you physician before using Carb Clean-Out Plan if you have liver disease, sluggish liver, colorectal cancer, arteriosclerosis, gall bladder removal, hereditary conditions of iron overload or antacid abuse.