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Why do you lose weight on high protein diets, and is it healthy for you ?
Have you... like most individuals tried every diet on the market trying to lose weight? And it didn’t work…. right? Or maybe you did lose weight, but… you've gained twice the amount back! If that sounds like you than STOP…..!!! It’s not working... and it never will!
Forget Thinking Diet! And stop searching for that quick fix!!! And stop thinking a pill is going to melt pounds off your body because it’s not!!! You are wasting your precious time and hard earned money that you could be using more effectively!
The only way you can lose weight for those who have no health problems and to keep it off is to; CHANGE YOUR LIFE STYLE … b ecause the life style that you are living now is what caused you to feel miserable and to gain weight! End of story!!! No, but...but's! No excuses! Either you want to lose weight, feel better and be the person you feel inside, or make-up every excuse in the world to why your over weight and miserable! I know I have been there... 225 lb worth!
So when you are really ready to make a real change and a true commitment, I'll be here for you! I will show you the easiest way to live a happier and healthier life by changing your life style with simple steps that anyone can do! Its just a matter of learning, following and making up your mind to do it!
The Fist Step To Changing Your Life Style!
See.... I told you this would be easy and fun!!!!
Now let's Begin Living Your New Life!
I want you to repeat the following to yourself at sunrise, before every meal, every food shopping event and every second of the day! You are a different person now! So Start thinking like it, and you will act like it!
What you will think is!
Learning About Food, Fat And Digestion To Help You Lose Weight And Be Healthy.
The simple sugaror simple carbohydrates, are digested quickly and give you sudden bursts of energy, they can be found in fruit, milk, confectionery, muesli bars, cakes, candy bars, white breaded products, biscuits, sugar cereals, puddings, beer, alcohol, junk food, soft drinks, juices, jams and honey. Other than the fruits most contain high fat that the body doesn't have to break down, (free floating fat in the blood stream) Saturated fat, Trans fat or known as partially hydrogenated fats
The starchy (complex) carbohydrates takes longer to digest and supply most of the energy that we need, because they are usually packed with fiber, vitamins and minerals as well as proteins. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, soy milk, yoghurt, fruit, vegetables, beans and pulses.
Dietary fibre or non-starch polysaccharide (NSP), as it is now termed, refers to the indigestible part of a carbohydrate food. This fibre helps to prevent digestive problems and protect against diseases associated with digestion such as colon cancer and diverticular disease. Dietary fibre can be found in whole grain cereals, fresh and dried fruits, and vegetables.
Protiens are chains of building blocks called amino acids. Through digestion, dietary proteins are broken down by enzymes into their amino acid components. These amino acids can then be reassembled not only into muscle, nerves, and vital organs, but also into hormones, enzymes, and neurochemicalss the second of our two dietary sources of blood sugar. Protein foods are only about 20 percent pure protein by weight (6 grams per ounce), the rest being fat, water and undigestible "gristle." Try to eat fat free or very low fat when choosing proteins!
Calories In Fat:
it is important that you move
towards replacing foods high in fat with foods higher in
protein and complex carbohydrates.
Good Fats on labels
Unsaturated fatdoes not raise LDL cholesterol and are beneficial when consumed in moderation.
Bad Fats on labels
Saturated fat, Trans fat or known as partially hydrogenated fats = raise LDL (or "bad") cholesterol levels in the blood, thereby increasing the risk of heart disease. Is defined as having no double bonds in its structure and it is more solid and stable fat.
Go here to learn how to read FDA labels on food. This is a government site very helpful. http://www.cfsan.fda.gov/~dms/transfat.html#main
Calories Burned When Digesting Food: it takes more energy to convert carbohydrates and protein into body fat! Tt takes 23 calories of energyto convert 100 extra calories(about 25 grams) into fat. Thus, more complex carbohydrates and protein calories are used and fewer are stored as fat!However If you have 100 extra calories in fat (about 11 grams) from your simple sugar carbohydrates and free floating fats which are your saturated fat, trans fat or known as partially hydrogenated fats floating in your bloodstream, fat cells can store it using only 2.5 calories of energy and given a choice, a fat cell will grab the free floating fat and store it rather than the complex carbohydrates or fat free proteins because fat is so much easier to store than to have the body make it!
Digesting Are Food: T here are three classes of enzymes: metabolic enzymes, which run our bodies; digestive enzymes, which digest our food; and food enzymes from raw foods, which start food digestion. Our bodies organs and tissues are run by metabolic enzymes. These enzyme workers take proteins, fats, carbohydrates, starches and sugars, etc and structure them into healthy bodies, keeping everything working well.Conclusion: When mantaining weight or losing weight it is inportant to know how your body works and to get it working properly! This way you will get the result without the flustration of uless effort!
Note: fat cells never go away, they only shrink! So you can either feed your body or your fat cells?
Ready??? Lets Get... Healthy! Healthy!
Second Step
Print:
Grocery List
I want you to either give away, or throw out everything in your kitchen that is not on the Grocery List! No Cheating! If your are serious... than do It! You can not transform a room into a new style without removing the old décor from the room first!
Basic foods to Remove From Your Home Before You Go Shopping!(Remember Think Healthy!)
Note: if its not on the list than get rid of it!
Third Step
Now Let's Go Grocery Shopping For Optimal Health!
The New You and the Way You are Thinking Now While You Are Shopping......
Fourth Step
Learning How To Change The Way You Look At Food
Keep your foods organized when putting them away. ( it makes for easier access, planning and cooking the meals)
Think.. . proteins, whole grains, good carbohydrates, fiber, good Fats and glycemic factors
A few examples:
Part 1.
Part 2.
Part 3.
Personal Tips
Fifth Step
You Have Got To Move... (exercise) To Lose or Maintain Your Weight to be Healthy!
I am going to put it in simple format for you. The reason why I told you to throw out your weight scale is because it is not the pounds you need to be concern with, it is body fat that needs to come off a long with maintaining muscle mass! So In reality it is inches you need to measure if desire. However I prefer just to let my cloths do the taking. I like to stay focused on being healthy not weight control!
see exercise to learn how to burn fat & lose inches
Don't get caught up in the all the Hype! You will get very overwhelmed and confused and go down the wrong path trying to count calories, keeping track of how many you burn and so on...and so on! Although I highly recommend learning about calories and fat only to educate yourself for buying & eating good healthy foods. You can see link below to learn more about calories.
Here are some simple rules to losing fat.
Enjoy your new lifestyle!
Fifth Step
Learn How To Put Meals Together
see: Meal Combo Suggestions and Snacks print a copy to help you learn to make healthy food choices.
Sample: Fiber or a Protein breakfast?
Breakfast #1 has: fibers-good carbs-good fats / Snacks #1 has: proteins-carbs-fibers
Breakfast #2 has: Proteins-fiber-good fats / Snacks #2 has: carbs-fibers
Do you see how you switch (carbs-fats-proteins-fiber) for your snack foods which is the opposite of your first meal! Lets see if you can see how the meals were planed for lunch using your new knowledge of carbs, fats, proteins and fibers yourself.
Lunch: If you know your are going to eat dinner late, eat your main meal which is your dinner for lunch and eat a lighter dinner! It is always best to eat dinner before 5:00 or 6:00 pm
Dinner: If you switched dinner for lunch than your dinner should be light! Never eat late past 5:00 pm in the winter months to get your 8:00 snack, which should be your lightest snack of the day! Summer meals can be eaten later if your up, and running around. Remember the last meal of the day should not be heavy especially if you are going to sit on the couch, and veg-out after the meal, if you do... no snack for you!
I think your getting the hang of it! Just think healthy and it will come easy! Don't think Diet!
see: Meal Combo Suggestions and Snacks this is a complete list to help you along your way. Print a copy for everyday until you learn how to make healthy choices.
Links
Choosing a Sugar: http://livrite.com/sweeten.htm http://www.care2.com/channels/solutions/food/317
H igh glycemic Index Chart: http://www.mendosa.com/gilists.htm
Learning about Calories & food: http://www.caloriesperhour.com/tutorial_calories.html
Best & Worst Seafood Choices: http://www.oceansalive.org/eat.cfm?subnav=bestandworst
See: cooking oil link to learn about good fats and bad fats and cooking oil chart to buying cooking oils that are good for you.
See: health tips for spices that fight cancer, weight control tips and more
Exercise see: looking 10 years younger
Buy Organic cooking Oils, herbs, spices and more: http://www.mountainroseherbs.com Very Good quality & prices! I think you will like this site, I do... and check out their seeds to grow your own herbal plants for cooking. See health tips for spices that fight canser
Buy Fresh Sea Food: http://www.charlestonseafood.com this is not frozen !!!! Best prices I have come across for the quality and I have order tons of sea food! They are out of NC.
Buy Healthy "Meat" you can not get in your local store:
Note: You will not be counting Calories, however you do need to learn to read labels to learn the Calorie amounts in dairy, beverages, breads, pasta, canned foods, condiments, meats, and sugars to choose the lowest Calorie amounts in these products and to educate yourself in high calorie foods so that you can stay away from them and learn the low Calorie foods to eat to be healthy!
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GROCERY LIST
Calories: amount is much more important than fat grams, because sometimes in order to make a product less fat they increase the calories, the bottom line is how many calories we consume and burn off in order to maintain our weight! A another factor to avoid is high preservatives, chemicals and additives to be healthy! All Natural is the best-but read the label because they lie!
RULES:
Calories Must Have Nutrition! No empty
calories!
Buy fresh 1st, Frozen 2nd and canned foods last - look at the sodium (salt), preservatives, additives and chemicals when buying canned food. Be-careful! Get that metabolism rolling! Eat as much raw fruits & vegetables as you can! DAIRY- Proteins, Vitamins & Minerals - Choose low fat or fat free! (High fat content but look for calorie count too!)
MEAT - Fresh or Frozen - Proteins Red Meat = Bad Fats, you want to keep your white meat at a ratio of 4 to1 for healthy living! Buy Larger packs to freeze into 3 meals or so! And go to a local meat market for lean red meat.
Lunch Meat look for low sodium which is salt, the lowest calories, fat, & additives!
Meat for Meals-
Seafood Fresh Or Frozen - Protein-Good Fats! Fish should be served 2 or 3 times a week:Don't eat to much shell fish highin cholesterol if you live in a state where you can get it fresh go for it, but I like the frozen for convenience, no thawing, no spoiling and straight into the pan! Your choice. Only shrimp you have to thaw with cold running water
FRUIT - Fiber, Antioxidants, Vitamins & Minerals. Try to eat 8 servings a day! You should have at least 1/3 of your shopping cart with fruit! If not available fresh go for some frozen! Dark Fruit Good Antioxidants watch out for glycemic factor (remember to eat a litte good fat first to balance out the sugar rise)
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CANNED FRIUTS- no sugar is better-light syrup 2nd best
SOUPS TO COOK WITH: look for low sodium content, calories & additives
Soups for meals :
Canned Meat :
Canned Tomatoes - look for salt & sugar
CANNED OR BOTTLED JUICE- not such a good choice- look for sugar, calories & additives when drinking juice, it adds up quick!
CANNED BEANS- Fiber, Protein & Minerals
VEGETABLES - Fresh or Frozen - Some Fiber, Vitamins & Minerals. Eat all you want! The more the better! Eat Dark colored vegetables everyday! You should have over 1/3 of your shopping cart with Vegetables! Fresh is #1, Frozen is 2nd best, and canned should be avoid! Only Beans, tomatoes and soup! Tofu is a none meat protien made from soy beans usally found in fresh vegetable dept.
DRY GOODS- Fiber & Minerals
PASTA- Vitamins & Minerals, Do not buy processed quick pastas!
DRIED BEANS- High Fiber, Protein & Minerals
RICE - Fiber & Minerals
FLOUR - Whole Grains & Fiber
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SUGAR- Don’t buy white processed sugar, So bad for you! Or Artificial sweeteners like Sweeten low Etc! These are the ones I use.
Use apple sauce or juice when baking to help cut down on the sugar! (1/2 cup sugar to 1 can natural apple sauce) Note : if you are a heavy sugar user start to use less! After you get over the shock you will start to dislike the sweet taste in foods! And it is so much healthier for you too! BAKING GOODS
Seeds- Protein, fiber & (G)
Nuts - Protein & Good Fats eat only in small portions, look at calorie count.
Snacks - these are fiber
BREADS- Fiber & Minerals Whole Wheat, Publication and Dark Bread Only! Look For the Highest Fiber Content and breads with seeds on it!
BEVERAGES
Frozen Fruit Juice - all juices are full of sugar & preservatives- see label for sugar & calorie content! Always dilute to full pitcher. Healthier for you, less calories and sugar, to much of an over load for the body! Just try it!
FROZEN FOODS- No Processed Meals!
CONDIMENTS Cooking Oil - pick 3 oils to get the best benefits and buy small sizes- Change out from time to time- these oils are your good fats
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Keep a Record of Your Eating Habits
Think Small Portions! (1/4 1/3 1/2 Etc.) Use Small Plates!
You will be eating 6 times a day!
Notes: Stop eating just before your full (give your stomach time to tell you its full) and take your time, don't rush!
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Meal Combo Suggestion for Breakfast
High Fiber Fruit Dairy Proteins Side Dishes Sweets
Meal Combo Suggestion for Lunch Main Dish Fruit: Dairy Vegetables High calorie complex carbs / bad carbs
Desert: Personal Notes:
Most people think snacks as Junk Food... like; potato, corn and, or tortilla chips, cookies, candy, ice cream, Etc.! Wrong!!!!!!!!!Stop thinking that Way!
A Healthy Snack: is either a single or combined food from fruit, dairy, vegetables, fiber or a much smaller portion of left-over's from a main meal. Eat your snacks in between your main three meals. Try to make up for the foods you missed from your last meal. Dairy
Vegetable / fiber / Protein |
Meal Combo Suggestion for Dinners with a Main Meat
Main Meat or Protein Fiber: One Dark Vegetable / Good carbs
One light Vegetable / Good Carbs
One Starch Vegetables / Good Carbs
Eat alone, Add to Vegetables, Salads and Meat dishes / Good Carbs
High calorie complex carbs / bad carbs
Meal Combo Suggestion for Dinners that are Not a Main Meat Dish
Main Dish
Fiber: Salads Always make a green salad with heavy meals and eat them last it helps with digestion! One Dark Vegetable One light Vegetable Eat alone - Add to Vegetables, Salads or Meat dishes
Fruit Personal Notes:
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About Cooking Oils ...Good fats or Bad Fats? ( see cooking oil chart below )
Facts About Fats -as part of a meal slow's down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and I. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes.Fats-or lipids-are a class of organic substances that are not soluble in water. In simple terms, fatty acids are chains of carbon atoms with hydrogen atoms filling the available bonds. Most fat in our bodies and in the food we eat is in the form of triglycerides, that is... three fatty-acid chains attached to a glycerol molecule.
Elevated triglycerides in the blood have been positively linked to proneness to heart disease, but these triglycerides do not come directly from dietary fats; they are made in the liver from any excess sugars that have not been used for energy. The source of these excess sugars is any food containing carbohydrates, particularly refined sugar and white flour.
Fatty Acid Classifications By Saturation
Saturated: A fatty acid is saturated when all available carbon bonds are occupied by a hydrogen atom. They are highly stable, because all the carbon-atom linkages are filled-or saturated-with hydrogen. This means that they do not normally go rancid, even when heated for cooking purposes. They are straight in form and hence pack together easily, so that they form a solid or semisolid fat at room temperature. Your body makes saturated fatty acids from carbohydrates and they are found in animal fats and tropical oils.
Monounsaturated fatty acids have one double bond in the form of two carbon atoms double-bonded to each other and, therefore, lack two hydrogen atoms. Your body makes monounsaturated fatty acids from saturated fatty acids and uses them in a number of ways.
Monounsaturated fats have a kink or bend at the position of the double bond so that they do not pack together as easily as saturated fats and, therefore, tend to be liquid at room temperature. Like saturated fats, they are relatively stable. They do not go rancid easily and hence can be used in cooking. The monounsaturated fatty acid most commonly found in our food is oleic acid, the main component of olive oil as well as the oils from almonds, pecans, cashews, peanuts and avocados.
Polyunsaturated fatty acids have two or more pairs of double bonds and, therefore, lack four or more hydrogen atoms. The two polyunsaturated fatty acids found most frequently in our foods are double unsaturated linoleic acid, with two double bonds-also called omega-6; and triple unsaturated linolenic acid, with three double bonds-also called omega-3. (The omega number indicates the position of the first double bond.)The unpaired electrons at the double bonds makes these oils highly reactive. They go rancid easily, particularly omega-3 linolenic acid, and must be treated with care. Polyunsaturated oils should never be heated or used in cooking . In nature, the polyunsaturated fatty acids are usually found in the cis form, which means that both hydrogen atoms at the double bond are on the same side.
Your body cannot make these fatty acids and hence they are called "essential." We must obtain our essential fatty acids or EFA's from the foods we eat. The polyunsaturated fatty acids have kinks or turns at the position of the double bond and hence do not pack together easily. They are liquid, even when refrigerated.
However it is important to understand that, of all substances ingested by the body, it is polyunsaturated oils that are most easily rendered dangerous by food processing because the processes inflicted upon naturally occurring fatty acids before they appear on our tables.
Processing Methods Of Cooking Oils
Chemical extraction, often called solvent extraction, is the most common and cost efficient method. It employs high heat and a series of chemical processes, primarily exposure to hexane gas, to remove and refine the oil. During this process the oils are exposed to damaging light and oxygen. High-temperature processing causes the weak carbon bonds of unsaturated fatty acids, especially triple unsaturated linolenic acid, to break apart, thereby creating dangerous free radicals. In addition, antioxidants, such as fat-soluble vitamin E, which protect the body from the ravages of free radicals, are neutralized or destroyed by high temperatures and pressures. BHT and BHA, both suspected of causing cancer and brain damage, are often added to these oils to replace vitamin E and other natural preservatives destroyed by heatHealthier Of The Two
Mechanical extraction, called cold pressed or expeller pressed (unrefined oils) - Such as Extra virgin olive oil which is produced by crushing olives between stone or steel rollers. This process is a gentle one that preserves the integrity of the fatty acids and the numerous natural preservatives in olive oil. If olive oil is packaged in opaque containers, it will retain its freshness and precious store of antioxidants for many years
Consumption of hydrogenated fats:Hydrogenated fats the process that turns polyunsaturated, normally liquid at room temperature, into fats that are solid at room temperature-margarine and shortening. To produce them, manufacturers begin with the cheapest oils-soy, corn, cottonseed or canola, already rancid from the extraction process-and mix them with tiny metal particles-usually nickel oxide. This removes its unpleasant odor. Margarine's natural color, an unappetizing gray, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as a health food.Altered partially hydrogenated fats made from vegetable oils actually block utilization of essential fatty acids, causing many deleterious effects including sexual dysfunction, increased blood cholesterol and paralysis of the immune system.56
Consumption of hydrogenated fats is associated with a host of serious diseases, not only cancer but also atherosclerosis, diabetes, obesity, immune system dysfunction, low-birth-weight babies, birth defects, decreased visual acuity, sterility, difficulty in lactation and problems with bones and tendons.57The Healthiest Cooking Oils: (cooking) Virgin Coconut Oil - Grape Seed oil and Organic butter, (cold only or light stir fry) Extra Virgin Olive Oil, Canola Oil and expeller-expressed Flax Seed and in opaque containers. Good for all cold salad dressings, marinades, and sauces. and very low temperatures (light sautes and low heat baking only). And Peanut oil for deep frying and stir frying.
Beware, m ost commercial coconut oils are RBD (refined, bleached, and deodorized). RBD oils do contain the medium chain fatty acids, however they also contain chemicals used in processing.
Cooking With OilsCooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances.
Unrefined cooking oils (nut oils): These oils are typically called salad oils and are used for salad dressings, marinades, and sauces or light cooking oils (light sautes and low heat baking). As a general rule, they should not be cooked at high temperatures. Use for light sautéing, low-heat baking, pressure cooking, sauces and salads.
See: http://www.mountainroseherbs.com Try this site to buy all of your Organic cooking Oils and more! Very Good quality & prices! I think you will like this site, I do... and check out their seeds to grow your own herbal plants.
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Type of Oil or Fat |
Saturated |
Mono |
Poly |
Omegas 3&6 |
Uses |
| Butter | 66% | 30% | 4% | Cooking, baking, condiment, sauces, flavoring | |
| Ghee, clarified butter | 65% | 32% | 3% | Deep frying, cooking, sauteing, condiment, flavoring | |
| Canola oil | 6% | 62% | 32% | 23% omega-6 and 10%-15% omega-3. | Salad dressings, marinades, and sauces or light cooking (light sautes and low heat baking) |
| Virgin Coconut oil - | 92% | 6% | 2% | Cooking, stir frying, baking | |
| Corn oil | 13% | 25% | 62% | over 50% omega-6 | Frying, baking, salad dressings, margarine, shortening |
| Cottonseed oil | 24% | 26% | 50% | over 50% omega-6 | Shortening, salad dressings, commercially fried products |
| Grape seed oil | 12% | 17% | 71% | 70% omega-6; good source of vitamins (E and others) and antioxidants | Grape seed oil seems to go a lot farther in cooking applications than other oils! Cooking, light stir frying, salad dressings,marinades |
| Lard | 41% | 47% | 12% | Baking, frying | |
| Flax Seed Oil |
9% |
22% |
74% |
16% omega-6 and 57% omega-3. |
Salad dressings,marinades, and sauces or light cooking (light sautes and low heat baking) |
| Margarine, hard | 80% | 14% | 16% | Cooking, baking, condiment | |
| Margarine, soft | 20% | 47% | 33% | Cooking, baking, condiment | |
| Virgin Olive oil | 14% | 77% | 9% | 10% omega-6 linoleic acid and 2% omega-3 | Salad dressings, marinades, and sauces or light cooking (light sautes and low heat baking). Easily goes rancid when exposed to air, light or high temperatures.. |
| Palm oil | 52% | 38% | 10% | Cooking, flavoring, vegetable oil | |
| Peanut oil | 18% | 49% | 33% | 32%) with 32% omega-6 | Frying, stir-frying, cooking, salad dressings |
| Safflower oil | 10% | 13% | 77% | 80% omega-6. and rich in vitamin E | Cooking, stir frying, baking,salad dressings |
| Sesame Oil |
15% |
39.7 |
41.7 |
41% omega-6,
antioxidant |
Salad dressings, marinades, and sauces or light cooking (light sautes and low heat baking). |
| Soybean oil | 15% | 24% | 61% | over 50% omega-6 and 5 to 7 percent of the omega 3 | Salad dressings, marinades, and sauces or light cooking (light sautes and low heat baking)., shortening |
| Sunflower oil | 11% | 20% | 69% | over 50% omega-6 | Salad dressings, marinades, and sauces or light cooking (light sautes and low heat baking). |
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