Two ways to power your fat loss....
Today's Post: Monday, 7-13-2009
It’s MUCH easier to eat MORE to cause fat loss than it is to eat less!
&
Eating less of the bad stuff is much easier if you know more completely why and how it’s so harmful to you.
Here are two articles on doing exactly that with my comments & ideas on how to use the information.
1. It’s MUCH easier to eat MORE to cause fat loss than it is to eat less!
Trying to lose fat by eating less of what you already eat can work if you don’t overdo it and it that’s only ONE of about 10 things you do. But if you overdo it to the place you get extremely hungry or trigger your body’s famine response, it causes fatloss failure.
Why not try something that decreases the calories you eat without making you less hungry and where you actually get to eat MORE food?
That method actually does exist and actually will improve & protect your health too!!
Here’s today’s article from Early to Rise that reminded me of it.:
“This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com .”
ETR Monday, 7-13-2009
“The Best Diet for Weight Loss
By Craig Ballantyne
Most diet "plans" are really complicated... or downright confusing. But the truth is, eating for fat loss is simple. Just avoid junk food and eat more whole, natural foods.
If you need proof, take a look at this...
European researchers studied 89,431 men and women from five countries in Western Europe for 6.5 years. They found that the more fruits and vegetables someone ate, the greater their chances were of losing weight. It's as easy as that.
So if you want to lose fat, make sure you increase your intake of fruits and vegetables…..”
X* X* X* X* X* X* X* X* X* X*
Nonstarchy vegetables have such low calorie counts and such high fiber, they wind up providing ZERO effective calories.
They work about five times better than most whole fruit to create fat loss.
If you eat none now, try adding one serving a day at least 5 days a week for a week.
Then add another & repeat each week until you eat 4 or 5 servings each day.
It works. And, even better, a glass of vegetable juice a day has been proven to work as well for fat loss as a whole, raw vegetable serving. So, two servings of raw vegetables; two servings of cooked vegetables; & one glass of vegetable juice works well. Just add one each day a week at a time.
You DO wind up eating a bit less of the other foods you eat. BUT you need not make ANY extra effort to do this. You simply wind up too satisfied and full to need or want second helpings.
Fresh fruit like a whole apple that is very low glycemic works almost as well.
So do berries of all kinds. But many other fruits have enough fruit sugar per gram of fiber to make you better off eating one a day but not more. And fruit juice is better skipped or drink only one a day drunk after a food that’s high in health OK protein &/or fat &/or fiber.
The good news is that both these vegetables and whole pieces of fruit, particularly if they are organically grown, have incredibly health protective nutrients.
So by eating MORE of them, you not only get almost effortless fatloss without extra hunger, you get healthier in other ways too.
2. Eating less of the bad stuff is much easier if you know more completely why and how it’s so harmful to you.
Here’s last Saturday’s article from Early to Rise that reminded me of this.:
“This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com .”
ETR Sat, 7-11-2009
“How to Monitor One of the Most Important Factors in Your Health
By Kelley Herring
Because blood sugar is one of the most important factors in your overall health, you might think getting tests is a good way to keep it in check. You’d be right on that count. But you might be surprised to know that the best test may not be one you’re familiar with.
I’ve been getting a lot of questions from ETR readers about blood sugar. What most of them are concerned about is this: Which test is better - fasting blood sugar, oral glucose tolerance, or random blood sugar?
The answer is “none of the above.” It’s the glycated hemoglobin or A1C test.
The A1C is far superior to the other tests. Not only can it be used to diagnose diabetes, it also gauges how well a diabetic is managing his or her condition.
And that’s not all. The A1C tells you what percentage of your hemoglobin (a protein found in red blood cells) is sugar coated (glycated). And “sugar coated” is a really bad thing when it comes to your cells. In fact, these glycated compounds are associated with an increased risk for heart attack, stroke, Alzheimer’s, cataracts, and many other chronic ailments.
Ask your doctor for an A1C test. Ideally, you’ll want an A1C of less than 5 percent, which corresponds to an average glucose level of 90 mg/dL.
[Ed Note: If you steer clear of sugar, you're doing yourself a big favor. But if you've swapped the "white devil" for artificial sweeteners, there's something you should know. Studies show that people with diabetes who consume sucralose have significant increases in A1C…..]”
X* X* X* X* X* X* X* X* X* X*
Actually, HBA1C levels of 5.0 to 5.6 are excellent to good. 5.7 is on the low end of undesirable but a bit of a warning shot. 5.8 or 5.9 is a flashing yellow light and should be brought down ASAP. 6.0 to 6.3 is dangerous and some doctors will diagnose you as having type 2 diabetes. All of them will diagnose type 2 diabetes if you get from 6.4 to 6.9. And most will prescribe drugs at that range sometimes & always will if you get 7.0 or higher.
As bad as the drugs are except for low dose metformin, they are correct in doing so. HBA1C of much higher than 7.0 begins to harm your blood vessels and capillaries all over your body and begins to destroy you by doing so. Blindness, painful nerves or numbness, Alzheimer’s disease, other forms of senility, kidney failure, foot amputation, and heart attacks all get caused or triggered by such damage!
Glycation is also one of the two main causes of aging.
So, in addition to everything else it does to you, a high HBA1c reading means a high rate of aging!
So, now you know why NOT to let yourself in for high HBA1c readings, it’s worth noting that regular soft drinks, diet soft drinks, high fructose corn syrup, sugar, and refined grains &/or foods made of them all tend to spike blood sugar and drinking and eating more than a very small amount each week tends to cause increases in your HBA1C readings.
So, if you drink soft drinks or at a lot of packaged snacks or white bread or commercially prepared baked goods, or eat most packaged cereals -- each week, let alone all of the above !!, you will not only be much fatter than you should be, you’ll be gradually killing yourself off too.
Worse, these foods either give you calories without turning down your hunger, or they make you hungrier for more sugar as artificial sweeteners such as sucralose and diet soft drinks do, they often make you a bit less hungry and then suddenly very hungry again when your blood sugar that was slammed up to high then goes down too low.
That means all these things make you fat by adding calories without making you less hungry or even making you MORE hungry. AND they harm your health if you ingest a lot by as about as much as smoking does!
In conclusion, if you eat a lot more vegetables and some more fresh fruit, it becomes much more doable to eat less of the bad stuff and you’ll gradually lose a lot of your excess fat.
Other tips for eating less of the bad stuff and getting away with it if you do include any at all is simply cutting the amount per week in half and then repeating the process a few times. I’ve found that one effective for the things on that list I personally like.
The other is to only let yourself have such things ONLY AFTER you’ve eaten some health OK protein or fat and some nonstarchy vegetables. Even combining the foods as in eating pecans and raisins works better than just eating the high glycemic food by itself.
The net effect on boosting your blood sugar goes way down if you do that.
And, no surprise, regular vigorous exercise tends to lower HBA1C. So, if you do that kind of exercise every week, you’ll be less fat and be more able to get away with some of the bad foods instead of none.
***
In summary, eating nonstarchy vegetables will make you less fat. And eating none or very little of the foods that spike your blood sugar not only will make you less fat, it will protect your health and reduce your rate of aging.
Why not do both?
Today's Post: Monday, 7-13-2009
It’s MUCH easier to eat MORE to cause fat loss than it is to eat less!
&
Eating less of the bad stuff is much easier if you know more completely why and how it’s so harmful to you.
Here are two articles on doing exactly that with my comments & ideas on how to use the information.
1. It’s MUCH easier to eat MORE to cause fat loss than it is to eat less!
Trying to lose fat by eating less of what you already eat can work if you don’t overdo it and it that’s only ONE of about 10 things you do. But if you overdo it to the place you get extremely hungry or trigger your body’s famine response, it causes fatloss failure.
Why not try something that decreases the calories you eat without making you less hungry and where you actually get to eat MORE food?
That method actually does exist and actually will improve & protect your health too!!
Here’s today’s article from Early to Rise that reminded me of it.:
“This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com .”
ETR Monday, 7-13-2009
“The Best Diet for Weight Loss
By Craig Ballantyne
Most diet "plans" are really complicated... or downright confusing. But the truth is, eating for fat loss is simple. Just avoid junk food and eat more whole, natural foods.
If you need proof, take a look at this...
European researchers studied 89,431 men and women from five countries in Western Europe for 6.5 years. They found that the more fruits and vegetables someone ate, the greater their chances were of losing weight. It's as easy as that.
So if you want to lose fat, make sure you increase your intake of fruits and vegetables…..”
X* X* X* X* X* X* X* X* X* X*
Nonstarchy vegetables have such low calorie counts and such high fiber, they wind up providing ZERO effective calories.
They work about five times better than most whole fruit to create fat loss.
If you eat none now, try adding one serving a day at least 5 days a week for a week.
Then add another & repeat each week until you eat 4 or 5 servings each day.
It works. And, even better, a glass of vegetable juice a day has been proven to work as well for fat loss as a whole, raw vegetable serving. So, two servings of raw vegetables; two servings of cooked vegetables; & one glass of vegetable juice works well. Just add one each day a week at a time.
You DO wind up eating a bit less of the other foods you eat. BUT you need not make ANY extra effort to do this. You simply wind up too satisfied and full to need or want second helpings.
Fresh fruit like a whole apple that is very low glycemic works almost as well.
So do berries of all kinds. But many other fruits have enough fruit sugar per gram of fiber to make you better off eating one a day but not more. And fruit juice is better skipped or drink only one a day drunk after a food that’s high in health OK protein &/or fat &/or fiber.
The good news is that both these vegetables and whole pieces of fruit, particularly if they are organically grown, have incredibly health protective nutrients.
So by eating MORE of them, you not only get almost effortless fatloss without extra hunger, you get healthier in other ways too.
2. Eating less of the bad stuff is much easier if you know more completely why and how it’s so harmful to you.
Here’s last Saturday’s article from Early to Rise that reminded me of this.:
“This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com .”
ETR Sat, 7-11-2009
“How to Monitor One of the Most Important Factors in Your Health
By Kelley Herring
Because blood sugar is one of the most important factors in your overall health, you might think getting tests is a good way to keep it in check. You’d be right on that count. But you might be surprised to know that the best test may not be one you’re familiar with.
I’ve been getting a lot of questions from ETR readers about blood sugar. What most of them are concerned about is this: Which test is better - fasting blood sugar, oral glucose tolerance, or random blood sugar?
The answer is “none of the above.” It’s the glycated hemoglobin or A1C test.
The A1C is far superior to the other tests. Not only can it be used to diagnose diabetes, it also gauges how well a diabetic is managing his or her condition.
And that’s not all. The A1C tells you what percentage of your hemoglobin (a protein found in red blood cells) is sugar coated (glycated). And “sugar coated” is a really bad thing when it comes to your cells. In fact, these glycated compounds are associated with an increased risk for heart attack, stroke, Alzheimer’s, cataracts, and many other chronic ailments.
Ask your doctor for an A1C test. Ideally, you’ll want an A1C of less than 5 percent, which corresponds to an average glucose level of 90 mg/dL.
[Ed Note: If you steer clear of sugar, you're doing yourself a big favor. But if you've swapped the "white devil" for artificial sweeteners, there's something you should know. Studies show that people with diabetes who consume sucralose have significant increases in A1C…..]”
X* X* X* X* X* X* X* X* X* X*
Actually, HBA1C levels of 5.0 to 5.6 are excellent to good. 5.7 is on the low end of undesirable but a bit of a warning shot. 5.8 or 5.9 is a flashing yellow light and should be brought down ASAP. 6.0 to 6.3 is dangerous and some doctors will diagnose you as having type 2 diabetes. All of them will diagnose type 2 diabetes if you get from 6.4 to 6.9. And most will prescribe drugs at that range sometimes & always will if you get 7.0 or higher.
As bad as the drugs are except for low dose metformin, they are correct in doing so. HBA1C of much higher than 7.0 begins to harm your blood vessels and capillaries all over your body and begins to destroy you by doing so. Blindness, painful nerves or numbness, Alzheimer’s disease, other forms of senility, kidney failure, foot amputation, and heart attacks all get caused or triggered by such damage!
Glycation is also one of the two main causes of aging.
So, in addition to everything else it does to you, a high HBA1c reading means a high rate of aging!
So, now you know why NOT to let yourself in for high HBA1c readings, it’s worth noting that regular soft drinks, diet soft drinks, high fructose corn syrup, sugar, and refined grains &/or foods made of them all tend to spike blood sugar and drinking and eating more than a very small amount each week tends to cause increases in your HBA1C readings.
So, if you drink soft drinks or at a lot of packaged snacks or white bread or commercially prepared baked goods, or eat most packaged cereals -- each week, let alone all of the above !!, you will not only be much fatter than you should be, you’ll be gradually killing yourself off too.
Worse, these foods either give you calories without turning down your hunger, or they make you hungrier for more sugar as artificial sweeteners such as sucralose and diet soft drinks do, they often make you a bit less hungry and then suddenly very hungry again when your blood sugar that was slammed up to high then goes down too low.
That means all these things make you fat by adding calories without making you less hungry or even making you MORE hungry. AND they harm your health if you ingest a lot by as about as much as smoking does!
In conclusion, if you eat a lot more vegetables and some more fresh fruit, it becomes much more doable to eat less of the bad stuff and you’ll gradually lose a lot of your excess fat.
Other tips for eating less of the bad stuff and getting away with it if you do include any at all is simply cutting the amount per week in half and then repeating the process a few times. I’ve found that one effective for the things on that list I personally like.
The other is to only let yourself have such things ONLY AFTER you’ve eaten some health OK protein or fat and some nonstarchy vegetables. Even combining the foods as in eating pecans and raisins works better than just eating the high glycemic food by itself.
The net effect on boosting your blood sugar goes way down if you do that.
And, no surprise, regular vigorous exercise tends to lower HBA1C. So, if you do that kind of exercise every week, you’ll be less fat and be more able to get away with some of the bad foods instead of none.
***
In summary, eating nonstarchy vegetables will make you less fat. And eating none or very little of the foods that spike your blood sugar not only will make you less fat, it will protect your health and reduce your rate of aging.
Why not do both?
Labels: effective fat loss, effective weight loss methods, lose fat, lower HBA1C, prevent type 2 diabetes, why eating vegetables causes fat loss, why sugar and refined grains and soft drinks harm your health
posted by David at 2:02 PM
1 Comments:
"only let yourself have such things ONLY AFTER you’ve eaten some health OK protein or fat and some nonstarchy vegetables. Even combining the foods as in eating pecans and raisins works better than just eating the high glycemic food by itself."
I'm working on these things now, especially mono-unsaturated fats from avocados, pecans, and olive oil.
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