t maker”
There are certain foods that cause blood sugar levels to rise
considerably. The body responds by releasing a significant
amount of a hormone called insulin. Insulin has two primary
functions:
1. It is responsible for keeping our blood sugar levels
stabilized and storing the foods we eat into all the
appropriate cells in the body. Picture insulin as a wheelbarrow
carrying the foods you eat and placing them all in the
appropriate places. If you eat the wrong foods at the wrong
times insulin can be your worst enemy by storing the foods you
eat in fat cells. When this occurs you will gain weight.
The PRIMARY foods that are most hindering when it comes to
losing weight are listed below.
Forbidden Foods
1. ALL breads
2. Potato
3. Pastas
4. Any food or drink that contains more than 10 grams of sugars
per serving. (2 teaspoons)
MOST meats are okay to eat considering they are not fried. If
and when you do eat fried foods and/or foods high in fat eat
them in small portions and make sure you do not eat ANY of the
forbidden foods in the same meal.
Why? Because the forbidden foods cause insulin spikes and if
you eat foods that contain fat – pork, hamburger meat, most red
meats depending on preparation, fried foods, butters, cooking
oils, etc. your body will store most of what you eat in fat
cells. Remember, if fat cells increase in size so will you.
Important Technique #1 – For optimal results try not to eat ANY
of the forbidden foods a minimum of 4 hours before sleep or
exercise.
Why is it best to not eat any of the forbidden foods before
exercise? Because they will increase the glycogen levels in the
muscles and liver which in turn causes the body to release
insulin. This is bad for two reasons.
1. Glycogen is a form of carbohydrate which is used by the
muscles as it’s primary source of energy. If your muscles are
full of glycogen from eating the forbidden foods NO stored fat
will be utilized for energy.
2. Insulin prevents the body from breaking down and utilizing
stored fat for energy.
The key to weight loss is to deplete glycogen levels in the
muscles which in turn will decrease insulin levels. This makes
your body capable of utilizing stored fat for energy before,
during, and after exercise. For that matter all times of the
day and night. This is why we recommend not eating any of the
forbidden foods a minimum of 4 hours before sleep. By eating as
we described above your body will be forced to revert to stored
fat for energy even while you sleep.
Fat is only used by the body for energy when it detects that
everything is working well and it is being fed properly. If you
starve yourself or go on a strict diet your body will revert to
muscle proteins for energy and you will lose weight, however,
most of the weight will come from muscle tissue. If this
happens your body will become less firm and your metabolism
will decrease and you will more than likely gain more weight in
the form of fat when the diet is stopped. How many times have
you heard of people going on diets and then after they stop the
diet they gain all the weight back and then some?
NOTE: AFTER exercise and/or early in the day ANY foods
including the forbidden ones can be eaten because the body will
utilize most of what you eat to replenish glycogen stores
(Energy) in the muscles.
What To Eat
The easiest way to determine what to eat is to choose 1 serving
of a PROTEIN FOOD – lean chicken breast, grilled lean steak,
lean turkey breast, tuna, grilled or baked fish, etc. combined
with a small serving of a STARCH FOOD such as – small red
potato, rice, beans, corn, etc. Combined with a serving of ANY
GREEN or colored VEGETABLE. Remember, 1 protein food, 1 small
starch food, and 1 green or colored vegetable.
Again, when eating a minimum of 4 hours before exercise and/or
sleep you simply eliminate ANY forbidden foods and replace them
with another green or colored vegetable, so now you have 1
protein food and 2 green or colored vegetables. Remember, the
key is to have your blood sugar and insulin levels stabilized
before exercise so your body will use stored fat for energy.
One thing to remember is that sugars and white carbohydrate
foods PREVENT the body from utilizing stored fat for energy
therefore preventing weight loss. Protein foods on the other
hand HELP the body to burn stored fat.
A good weight loss program will include a sufficient amount of
lean protein foods, whole grains, green and colored vegetables,
and a minimal amount of white colored foods with the exception
of white protein foods (egg whites for example).
About The Author: Johnnie D Jackow Sr. is a certified personal
trainer that specializes in weight loss. He is the author of 2
books on the subject and has been helping people achieve their
fitness goals directly over the internet since 1997. For more
information about his services visit http://www.tbfinc.com
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