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| How can I lose Weight? Tips by Mark Andrew Goetz Certified Personal Trainer |
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The ‘Fat’ Demon
We do a lot of efforts to cut down fat, to get rid of those extra kilos by exercising,
dieting and what not.Later we give up! But why do we
don’t succeed?
Here’s a synopsis
into the fat accumulation mechanism
in layman’s terms. So you better read out carefully…
There are two basic culprits who add to the kilos in your
body and both of them are related to Insulin.
1.
When we crave to eat something, then the presence of glucose, amino acids or fatty acids in
the intestine stimulates the pancreas to secrete a hormone called Insulin.
2.
This tells the cells to absorb fat in our fat tissue. Also, it
tells the body cells to stop breaking down glucose, but to absorb the fat.
3.
If Insulin level doesn’t rise then we liberate
fat from the fat tissue and burn it for fuel. Thus gaining fat loss.
4.
Our insulin levels are effectively determined
by Carbohydrates we eat.
The more carbs we eat, more sweeter they are, more insulin we will ultimately secrete. Thus
triggering the fatty acids to be absorbed from blood into the fat cells, muscle
cells and liver cells.
Now in these cells, under the influence of Insulin, the
fatty acids are converted into fat
molecules and finally stored as fat
droplets, which precisely shows up on the weighing scale. We definitely don’t want that, right?
Science itself makes it clear that hormones, enzymes
and growth factors regulate our fat tissue. It is proven fact that the
conversion of carbohydrates or protein into fat is 10 times less efficient than
simply storing the fat in the fat
cell, but the body can do it.
We do not get fat because we over eat, instead we get fat because the carbs (especially simple carbs) in our diet make us fat due to the
above said reason.Ahormonal imbalance,
not calories make us fat. Specifically, the stimulation of insulin
secretion caused by eating easily digestible carb rich foods.
Carbohydrates are found in almost
all living things and play a critical
role in the proper functioning
of the immune system and
human development. A deficiency of carbohydrates can lead impaired
functioning of all these systems. Excessive
consumption of carbohydrates, can lead to obesity, type II diabetes, and cancer.
So lets list out, names of the culprits who make us fatand unhealthy easily,
·
Fructose and Granulated Sugar
·
Drink Powders, Hard Candies, and Gummies
·
Sugary Cereals
·
Dried Fruits (Apples,
Prunes, Dates)
·
Low fat Crackers, Rice Cakes, and Potato Chips
·
Flour, Cakes, and Cookies
·
Jams And Preserves
·
Potatoes (Hash Browns and French Fries)
·
Sweet Pickles, Sauces, and Salad Dressings
·
Pizzas, Burgers
Carb
rich foods literally make us fat, tired and crave for more carb rich foods!
If your predisposed to get fat and want to be lean as
you can without compromising your health you have to restrict carbs (to keep
your blood sugar and insulin levels low).
“You don’t lose fat because you cut calories; you lose fat because
you cut out the foods that make you fat – carbs!”
The
chain of events that insulin plays in the blood stream:
You
think about eating a meal containing carbs.
You
begin secreting insulin.
The
insulin signals the fat cells to shut down the release of fatty acids (via LPL)
from circulation.
You start to get hungry,
or hungrier.
You
begin to eat.
You secrete more insulin.
The
carbs are digested and enter the circulation as glucose, causing blood sugar
levels to rise.
You secrete still more
insulin.
Fat
from the diet is stored as triglycerides in the fat cells, as are some of the
carbs that are converted that are converted into fat in the liver.
The
fat cells get fatter, AND SO DO YOU!
The
fat stays in the fat cells until the insulin level drops!
Side
note:
Insulin trumps the effect of other
hormones. If there is a lot of insulin around, it should mean there are a
lot of carbs around to burn, the sugar is high, we don’t want or our fat getting
in the way…..this is bad! Other hormones will not release until our
blood sugar levels are low.
Once we are done with the meals and set out for work,
then our body tissues extract energy from the bodily fats from the fat cells,
just like a camel stores food in its hump. Later, as blood sugar levels drop to
their pre-meal level, but insulin suppresses the flow of fatty acid from the
fat cells. It tells other cells in the body to burn carbs. So as blood sugar
returns to a healthy level we need a replacement fuel supply.
It is important
to note that, if insulin remains elevated then the fat isn’t available, nor
is the protein, which our cells can also use for fuel. Insulin also works to
keep the protein stored away in the muscle (which isn’t good). We can’t use the
carbs we’ve stored in the liver and muscle tissue either because the insulin
keeps that supply locked up. As a result, the cells find themselves starved for
fuel and we literally feel their hunger.
Remember if insulin levels are elevated the only fuel
our cells will burn are carbs (not our stored fat).
You don’t get fat because your metabolism slows; your metabolism
slows because you’re getting fat!
Restrict carbs and fat is mobilized from the fat tissue
and burned for fuel. Your appetite will
reduce and you will expend more energy.
It is customary to know about two types of carbs,
·
Simple
Carbs: They are typically found in dairy products and fruits.They are also
found in pastas and foods made with white sugar and white flour. Simple carbs
can be good for you, however, if they are found in natural foods, like
strawberries, blackberries, grapefruit, kiwi, oranges, and other fruits.
·
Complex Carbs: <The
Better Ones>Complex
carbs are what serious dieters tend to look for when dieting. These carbohydrates
are typically found in whole grain breads, pastas, and cereals, and in
vegetables, brown rice, beans.These carbs don't digest as quickly as simple
carbs, and this allows you to satisfy your hunger and maintain your energy for
longer periods of time than if you eat foods made up of simple carbs.
This proves that, the complex carbs are much more
benefitial as compared to the easy prey simple carbs.
Also, keep your carb intake to 20 net carbs per day. A Net Carbrefers to the amount of carbs available in a food product.
It is the actual amount of carbohydrates available after carbs from fiber,
glycerin, and sugar alcohols have been subtracted. Basically, when you learn
how to calculate net carbs you are simply subtracting
the number of grams of fiber from the number of grams of carbohydrates.
Bottom
line: The one thing you absolutely have to do if
you want to get leaner that is if you want to get the fat out of our fat tissue
and burn it, is to lower our insulin levels. And to secrete less to begin with.
When insulin levels go up, we store fat. When they come down, we mobilize the
fat (we have) and use it for fuel. If you lose two pounds of fat per week by
cutting carbs, that is the equivalent of roughly seven thousand calories of fat
that you will be burning for fuel every week ( If you’re not eating a high carb
diet).That’s one thousand calories of your own fat per day!
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