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.

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.

Blueberries Stop Artery Hardening

BlueberriesAs we age we can develop hardening of the arteries which is known as atherosclerosis. The main culprits are fat, cholesterol, calcium, and other compounds found in the blood, and over time hardens and restricts blood flow. Results can be catastrophic includes fatal strokes and heart attacks.

There has always been the suspicion but scientists now have positive evidence that blueberries can help prevent these harmful atherosclerotic plaques from developing in the arteries.

What is even more interesting is that previously it was thought that munching blueberries would help prevent cardiovascular disease but now, there is direct evidence that blueberries not only stops plaque in arteries, it also causes it to regress.

Source

Is Soy Really a Good Thing?

Is Soy Really a Good Thing?
Is Soy Really a Good Thing?
Many people all over the world are trying various products in order to lose weight, be healthy, and to look good. One of the most popular products on the market these days, though, are the ones that contain soy. This ingredient has taken the world by storm.

Everyone thinks this ingredient is good for them none really know why. So, is this small little ingredient such a great thing or are there really no benefits to consuming it? This article will answer that question!

It’s very important to discuss what soy all has in it in order to figure out if it’s really healthy or not. It contains a lot of omega-3 fatty acids, which are very important since many people don’t have enough omega-3 fatty acids in their diet. It contains polyunsaturated fat, which is a good fat, and a lot of vitamins, such as B-vitamins, zinc, and iron.

Continue reading “Is Soy Really a Good Thing?”

Why Excess Insulin is Dangerous

Why Excess Insulin is DangerousInsulin is not only important for storing fat, but also for regulating blood pressure and producing cholesterol.

Yes, your body actually produces its own cholesterol, a necessary component of your cell structure.

For instance, cholesterol is used for building muscle cells. Insulin activates the enzyme that causes our bodies to make cholesterol; therefore, high insulin results in overproduction of cholesterol, which can only be reduced by glucagon.

Glucagon stops production of cholesterol and helps rid the circulatory system of it.

Continue reading “Why Excess Insulin is Dangerous”

Quinoa’s Superfood Powers

Quinoa's Superfood Powers
Quinoa's Superfood Powers
If you haven’t heard of quinoa before, you’re not alone. Quinoa is native to South America and, was used by Native Americans as an energy food to help their warriors stay strong in battle.

The Incas considered quinoa a sacred food, and it was a staple of their diets. Quinoa is a good source of minerals, including magnesium, manganese, iron, and copper, plus B vitamins. All these nutrients are involved in chemical reactions that your body uses to make energy out of the foods you eat. Quinoa also has some healthful fats and potassium that are good for your heart and blood pressure.

Quinoa is a complete source of protein which means it contains all the essential amino acids. 1 cup of cooked quinoa has 8 g of protein about twice as much protein as other cereal grains plus a good amount of fiber all for just 222 calories.

By adding quinoa to your diet, you get the following health benefits.

Keeps your digestive system healthy: The large amount of insoluble fiber in quinoa helps you have regular bowel movements. Insoluble fiber passes through the intestinal tract and helps move stool through the colon by adding bulk. Keeping the bowels regular reduces the risk of bloating, pain, and gas associated with irregular movements. It also reduces the risk of diverticulitis and him right.

Reducing your risk of gallstones: Fiber has been found to reduce the secretion of bile acids, which are associated with gallstone formation. A large study published in 2004 in the American Journal of Gastroenerology indicated a 17% reduction in gallstones in the group of people who consumed the most insoluble fiber.

Getting antioxidants and more energy: The minerals manganese and copper both help in the production of super oxide dismutase, an enzyme that helps the body fight off cellular damage throughout the body. This antioxidant activity helps prevent cardiovascular disease, cancer, and other inflammatory conditions. Quinoa is also rich in riboflavin which is necessary for energy production.

Easing migraine headaches: The strong concentration of magnesium makes daily consumption of quinoa a good option for those with migraines. Magnesium helps prevent migraines by relaxing blood vessels, which is the hallmark treatment for those vascular headaches.

Making weight-loss easier: The combination of protein and fiber in quinoa make it a very filling food. A scientific study published in 2005 in the British Journal of nutrition found that quinoa had a high satisfaction index compared to grains like wheat, so eating quinoa helps keep hunger pangs at bay.

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