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Quality vs. Quantity: Understanding how food quality impacts weight management MYTHS TheStarvation Myth:EatLess+ exercisemore=weight loss TheCalorieMyth: Allcaloriesarecreated equal TheFatMyth: Eatingfatmakesyoufat TheCarbMyth: Eatinglowcarborno carbwillmakeyouthin TheSumoWrestler Myth:Skippingmeals helpsyouloseweight TheFrenchParadox Myth:TheFrenchare thinbecausetheydrink wineandeatbutter TheProtector Myth:Government foodpoliciesandfood industryregulations protectourhealth Whensomeonedecreasestheircaloricintakebymorethan400perday,metabolismdramaticallyslows, puttingthemin‘starvationmode’.Whentheydoeat,caloriesgetstoredasfattocompensate.Exercise increasesmetabolism,butwhenthatoccursappetiteincreasesaswell,resultinginmorefoodconsumed. Thebodyismeanttoconsumeatleastasmanycaloriesasitburnsatitsrestingmetabolicrateto preventstarvationmodefromsettingin–abouttentimesasmanycaloriesaswhatyourbodyweightis. Foodthatentersthebloodstreamquicklyencouragesandpromotesweightgain,whereasfoodthat entersslowlypromotesweightloss.Dietscomprisedoflotsofcarbohydrates–whichmetabolizeas glucose(sugar)increasebloodsugarandinsulinlevels,causingmorefatstoragethanadiethighin healthyfatsandprotein.Wholefoodsourcesareonesthatourbodiesgenetically“understand”because themajorityofourgenesweredevelopedwhenfoodwashuntedandgathered. Thetypeofdietaryfatconsumed,nottheamountoffat,iswhattranslatestofatinthebody.Some saturatedfatslikecoconutoil,monounsaturatedfatsandomega-3fatscanturnongenesthrougha connectionoftheperoxisomeproliferatoractivatedreceptor(PPAR)areceptoronthenucleusofthe cell.‘Good’fatsbindtothereceptorandturnongenesthatincreasemetabolismandhelpthebodyburn fat.Avoidhydrogenatedoils,transfatsandpolyunsaturatedoilswhichdojusttheopposite. Highqualitycarbohydrates,meaningthosefromwholefoodssourcesthathavefiber,micronutrientsand phytonutrientshavebenefitsaroundlosingweightandhelpinguskeepitoff..Highqualitycarbsare essentialforregulatingmetabolism,soeliminatingthemofgoingtoo‘low-carb’isjustasharmfulas goingonanofatorlowfatdiet. Whenyoueatisequallyasimportantaswhatyoueat.Eattwohoursbeforegoingtobetopreventfat storagefromaccumulatingovernightwhendigestionhasslowed.Eatbreakfasttosignaltoyourbody thatitistimetostartmoving,thinkinganddigesting,thiswillkickstartweightmanagementforyourday. WhiletheFrenchdietistraditionallyhigherinfatthantheAmericandiet,thereasontheyhavelower ratesofobesityandheartdiseaseisbecauseofthequalityoffoodstheyconsumeandthelifestyle choicesinvolvedwitheating.Diningisaslowerexperienceandenvironmentalcuessignaltothebodyto relax,digestandmetabolize.Theyalsoeatsmallerportionsofwhole,highqualityfoods,resultingin overallhealthofeatingandmealtime. Governmentpolicyofregulatingandpromotingfoodsdoesnotsupportsoundadvicebecausetheyare soheavilyswayedbybigfoodindustryandlobbyistswhocanofferrepresentativesmorepower.The foodpyramidputoutbytheUSDAencouragesmassconsumptionofgrains,whicharetypicallyeatenas refinedcarbohydrateslikecerealandbread.Thisisahugecontributortotheproblemwithobesityand weightgain.Untilgovernmentagencygetsawayfromtheinfluenceofthefoodindustry,peoplewill continuetoreceivemisinformationaroundeatingtosupportgoodhealth. DIETARY INFLUENCES ON WEIGHT High vs. Low Glycemic Foods Dietary Fiber for Weight Loss -Fiberslowsandpreventstheabsorptionoffatandsugarinthegutbyworking withthemtoslowthedigestiveprocess. -Itencouragesweightlossbecauseitdecreasestheglycemicloadofameal, meaningitisdigestedslower,lessinsulinisreleasedandlessfatisstored. High Fructose Corn Syrup and Weight Gain including the effects of fats, -ThetroublewithHFCSisthatitisabsorbedbythecellsmorequicklythan regularsugar,andenterscellswithoutthehelpofinsulin. -ThenormalcontrolsofappetitearenottriggeredwhenHFCSisconsumed,so thebodystayshungryandcontinuestocravethishighlyprocessedsweetener, resultingintheformationofunnaturallyhighlevelsofcholesteroland triglyceridesandaslowingofmetabolism. proteins, carbohydrates and fiber Trans Fats and Hydrogenated Oils and Weight Gain that is present. -Thesefatsandoilsaremanmadetoincreaseshelflifeandpreventspoilageof processedfoodslikecrackers,margarineandbakingmixes.Thewaystheyhave beenalteredmakethemtoxicandindigestibletothebody. -Thisleadstoablockinmetabolism,anincreasedriskoffataldiseasesand communicationtothegenestoslowmetabolism,causingweightgain. Glycemic load (GL) measures the blood sugar response and insulin levels of a meal. It accounts for all the factors involved in metabolism High glycemic foods are typically processed or refined – such as breads, pasta, sugar and junk food. When eaten, they are Artificial Sweeteners and Weight Gain eating high GL foods encourages -Artificialsweetenerslikeaspartame,saccharinandsucralosestimulateinsulin productioninthe‘brainphase’responsebecausethebodythinksabout somethingsweet,expectsittocomeandreleasesinsulin. -Whenthesesweetenersareconsumedtheyareprocesseddifferentlythan sugar,sodonotbalanceinsulinlevelsasthebrainexpects.Theresultisthe excessinsulinpromotesahungerresponseinthebody,makingyouwantto consumemoreandcausingweightgainandanimbalanceinbrainchemistry. an increase in appetite, and leads “Polymeal” and Inflammation to obesity and disease. -ThePolymealiscombinationoffoodtobeconsumedthroughoutthedayto reducesystemicinflammation(encouragingweightlossandreducingtheriskfor heartdisease)thatmimicsasyntheticcompoundreleasedbypharmaceutical companies. -Itconsistsof4oz.ofwildfish,5oz.redwine,400gramsfruitsandvegetables (aboutonepound),andacloveofgarlic.Itcouldpotentiallyreduceheartdisease by75%andincreaselifeexpectancyfor7yearsbyminimizinginflammation. immediately broken down to glucose because they lack fiber and phytonutrients, and insulin floods the body to help get glucose into the cells. The cycle of Consumption of low glycemic foods trigger these mechanisms in the body: They burn slowly, promoting healthy levels of insulin to digest sugars (from the breakdown of carbs) without triggering metabolic signals that activate hunger and cause weight gain. Meals with a low GL may contain few carbohydrates, or include those that are high in fiber like fruits and vegetables, beans, seeds and nuts. The higher the nutrient density, the lower the glycemic load. 2 Sources:Hyman,Mark.Ultra-Metabolism.NewYork:Scribner,2006.Print.