Showing posts with label fat. Show all posts
Showing posts with label fat. Show all posts
Sunday, March 22, 2015
Sports poor track chasing fat
Athletes seeking weight loss fat generally consider as enemies and try to exclude them from their diet. They are wrong!
What are fat?
Like carbohydrates, fats are involved in energy storage, but the difference in scale is enormous.
With a maximum reserve of about 400 grams of glycogen, carbohydrates provide a few hours of just while at the rate of ten pounds of fat per person, it has enough power in theory to live without food for several months . This ability to put fat in reserve goes far back in our history of hominids, at a time when he probably had to adapt to long periods of drought.
Hence the widespread perception in the general population and especially among athletes that almost never fails fat and, therefore, it is necessary to lose weight eliminate as much of the plate.
The inconveniences of fat
In fact, too heavy sport suffers from a disability comparable to wearing a backpack, especially detrimental in so-called sports "worn" (where the weight of his own body can support). In running, for example, most athletes are obsessed with hunting lipids. This is understandable when it comes to maintaining a healthy weight or compose a meal near the effort. The digestion of fatty foods is usually longer and incompatible with the muscle requirements.
But do not push too far this grotesque way of seeing things.
Fats should not be banned from food and it is certainly not making war on them that we will succeed in losing weight. Sometimes its the opposite.
When eating too little fat dietprevents
Understand that all fats are not housed in the same boat.
Some families called essential fatty acids must be supplied in the diet. If too severe deprivation, sometimes we encounter real situations of deficiency. The body will then seek to protect themselves by blocking the oxidation process.
This reaction is the source of a well-known followers of calorie diets phenomenon: after a few weeks of good results, they observed a stagnation of weight loss and any further attempt to slimming faces a kind of barrier metabolic.
For athletes, this deadlock can occur from the loss of the first kilo simply because the body is already in a state of essential fatty acid deficiency. Paradoxically, it is advisable to reintroduce lipid portions in the diet to break the deadlock. Experts expect the equivalent of a gram per kilogram of body weight per day. However, care should be taken to emphasize the essential fatty acid sources: fish, vegetable oils, oilseeds.
Saturday, March 21, 2015
Dieting carbohydrate versus fat
Trial fat
Fats have bad reputation and are often accused of being fat. They are generally banned from dieting. But is that not wrong culprit? A Does it really incriminating evidence against the accused? By their energy-dense fats are the ideal culprit ...
Glycemic index and fat
Fat consumed in a meal (fat foods constitution, or adding, for example oils or butter) slow gastric emptying. And the bolus progresses less rapidly in the digestive tract, and therefore allows to lower the overall glycemic index of the meal (hyperglycaemic potential of meals). So here we see the interest to consume fat at every meal.
Hunger: carbohydrate versus fat
Carbohydrates are digested quickly for most. A low-fat meal has quickly digested and assimilated. It follows a more rapid and greater rise in blood sugar. Insulin is then secreted by the pancreas accordingly. Reactive hypoglycemia may occur and trigger new hunger.
Conversely lipids allow to extend the digestion time and therefore the delay of several hours of starvation.
Insulin: carbohydrate versus fat
Carbohydrates have a significant effect on insulin secretion, unlike lipids action. More important is the glycemic load (+ absorbed carbohydrate absorption rate), the more increased insulin secretion. It is known that insulin increases fat storage by promoting lipogenesis (fat storage) and inhibits lipolysis (fat).
Storage and release of fat in adipocytes
The couple lipogenesis / lipolysis is controlled by insulin. We now understand that eating a lot of carbohydrates, it promotes the storage (carbohydrates but fats) in specialized cells, adipocytes. Furthermore as insulin is high, the metabolism is oriented carbohydrates. That is to say that the organization is doing everything to burn glucose preferentially. The insulin should have a lower metabolism so that the fatty acids can be used as an energy substrate (for fuel) level.
Fats omega 3 and weight loss
Although the subject is controversial, it is believed that omega 3 fatty acids, particularly those with long-chain (EPA and DHA) found in fish, have an interest in weight loss . They stimulate the metabolism (the cells that have in their membrane over this type of fatty acids increase metabolism), they help to reduce insulin resistance and finally, alpha linolenic acid (omega 3 which is particularly found in certain plants) decrease hunger via increased leptin .
So what?
Attention is nothing to add fat to the diet to lose weight, of course. In addition one would be tempted to remove fat to reduce the calorie total. This is what is often done in most diets, simply because fats are more than twice as calorie carbohydrates. By cons, to equal calories, low carb diet and normal lipid will be more effective on a weight loss diet high in carbohydrates and low in fat.
in practice
Nothing serves to reduce the proteins. Instead they avoid too much muscle wasting which decrease the metabolism and make weight loss more difficult. It remains carbohydrates and lipids. We will seek to reduce calories instead of carbs side to reduce the total of this nutrient. Foods with low glycemic index also to reduce the glycemic load is chosen (see list of foods and their glycemic index and glycemic load database in English). A normal amount of fat we consume that is between two and three tablespoons of oil per day (olive, canola and walnuts), added a little butter or non-hydrogenated margarine rich in omega 3. Some oilseeds (almonds and walnuts) have also quite up their even dieting! We also ensure to consume oily fish three times a week (salmon, mackerel, sardines, herring).
conclusion
Better to move towards a low-carb diet rather than a low-fat diet in order to focus the metabolism to burn fat. The amount of fat should be that of the normal and high normal proteins.
Thursday, March 19, 2015
The pill makes you fat
Many women are convinced that the pill (or oral contraception), is responsible for an increase in weight. What is it really? The pill is she really fat?
No, the pill does not gain weight!
So why do some women they grow on the pill?
No, the pill does not gain weight!
The oral contraceptive or pill is the contraceptive method most used in France (60% of contraception used).
A summary of all the studies that focused on the subject shows that current pills, low-dose estrogen does not cause weight gain. There is no difference between weight changes in women who take the pill and those not taking it. Some studies have even compared the weight gain in women on the pill or placebo. Again, the weight gain is similar for women to be treated with estrogen-progestogen pill or placebo.
So the pill does not gain weight, regardless of the type of pill (natural hormones, dosage) and also that it be taken intermittently (Case 7 days) or continuously over several months.
So why do some women they grow on the pill?
We actually found that some women take a little weight on birth. This is the case of 30 to 35% of young women aged 16-25 years, which usually takes between 0.5 and 2 kg.
But beware, this weight gain is not related to the pill. It is actually assigned to the district forms at the end of female puberty. As proof, the judgment of contraception among women who took a bit of weight on birth not to return to the previous weight.
# E # In conclusion, the pill is not responsible for weight gain. This truth must be restored because "weight gain is a major cause of poor use of contraception and therefore contraceptive failures." Indeed, the fear of taking pounds can encourage young women to stop their contraception or easily forgotten because of their reluctance.
Saturday, March 14, 2015
Fat Flush Diet Food sample Fat Flush Diet
Fat Flush Diet
The Fat Flush Diet can be found in an article written for the book by Ann Louise Gentleman.
Ann has written several books and articles on nutrition and detox flush the fat diet.
The Fat Flush Diet is both a detox diet and weight loss diet. The idea is to provide all the necessary ingredients to boost metabolism, reduce water retention, and promote fat loss.
Flush Fat - flush the fat diet Weight Loss and Detoxification
The program consists of three phases
Fat Flush Diet : Phase 1-2 seminars
This is a restrictive phase between 1100-1200 calories per day. The intention is to "keep the swelling down." - Referred to the reduction of water retention and some fat loss at this stage, not allowed to eat, margarine, alcohol, sugar, oils and fats (except flaxseed oil), grains, breads, cereals , starches, milk products. flush the fat diet Even the herbs and spices are limited to a small list.
Fat Flush Diet : Phase 2 - Ongoing
In this case, the amount of calories rises - at 1200-1500 calories. The idea is to continue the program until the desired weight loss.
Fat Flush Diet : Stage 3 - The maintenance phase
Essentially a weight maintenance phase with a calorie intake of 1,500 calories or more. Some starchy foods are reintroduced gradually, flush the fat diet with @ @ gluten grains, and some dairy products.
Year
The program contains an important component of the exercise. Fat Flush Diet This can be anything from 20-40 minutes of exercise per day, depending on the phase. Usually is low impact (walking). Strength training (weight training) is also on the list (twice a week). Fat Flush Diet It also requires a command to sleep exactly 8 hours a night.
Fat Flush Diet for life ?
Food sample - Fat Flush Diet Phase 1 :
Upon awakening:
"Long Life" cocktail [slim husks Crain-water - see below]
Before breakfast
8 ounces of hot water with lemon juice
Breakfast
Vegetable scramble - 2 scrambled eggs, spinach, green peppers, green onions and parsley.
8 oz Crain-water [unsweetened cranberry juice diluted]
Sandwich
1/2 large grapefruit
20 minutes before lunch
8-ounce glass of cram water
Breakfast
4 ounces of salmon with lemon and garlic, warm asparagus, mixed green salad with broccoli and cucumber, 1 tablespoon of flaxseed oil and a glass of 8 ounces of water Crain
Mid-afternoon snack
February 8 ounce glass of cram water
Snack 16:00
1 block
20 minutes before dinner :
8-ounce glass of cram water
Dinner :
Chop 4 ounces of grilled lamb with a hint of cinnamon and dried mustard, sauntered kale in broth, summer squash baked with a touch of clove and 1 tablespoon of flaxseed oil
Mid afternoon :
Cocktail "long-term"
that s the best way to do flush the fat diet
Friday, March 13, 2015
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Sunday, March 8, 2015
Weight Loss Help 101 Ways to Burn Belly Fat Fast Part 4 of 6
The average mans body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—its never stagnant. Spend more of each day burning fat than you do storing it, and over time, youll bury your belly forever. Sound simple? It is. You see, theres no single secret formula for losing fat. In fact, find 100 successful losers and theyll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, youll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and youll finish off your fat easier and faster than you ever imagined possible.
Load up on yogurt.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each groups calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each groups calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
Order appetizers.
And avoid the bread bowl at all costs. If youre ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless —and fattening—freebies.
And avoid the bread bowl at all costs. If youre ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless —and fattening—freebies.
Pop peanuts.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though theyre high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories worth of peanuts a day to their diet gained no excess weight at all.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though theyre high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories worth of peanuts a day to their diet gained no excess weight at all.
Track your calories.
You could do it in a journal, but we know thats never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food youre eating throughout the day, and let the software tell you exactly how good—or bad—youre being.
You could do it in a journal, but we know thats never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food youre eating throughout the day, and let the software tell you exactly how good—or bad—youre being.
Do sprint intervals.
Interspersing short, all-out sprints with brief periods of rest is the most effective form of cardio for fat loss, says Stankowski. Try a 2-to-1 "work-to-rest" ratio. That is, sprint two times longer than you rest. So if you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times.
Check your mood.
The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.
The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.
Shop for one.
If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and lets be honest, you know you will—youll at last have done a lot less damage to your waistline.
If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and lets be honest, you know you will—youll at last have done a lot less damage to your waistline.
Find inspiration.
Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital "after" shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere youll see them often, like on the fridge or in your office at work.
Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital "after" shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere youll see them often, like on the fridge or in your office at work.
Go the distance.
Perform intervals for a designated distance rather than a designated time. Otherwise, youll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr.
Perform intervals for a designated distance rather than a designated time. Otherwise, youll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr.
Source: http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut?page=4
Friday, March 6, 2015
Low Carb High Fat Diet Spicy Cumin Cheddar Crackers
Prep: 15 mins | Cook: 45 mins | Total: 1 hr | Servings:4
| A while back, I created a hazelnut-parmesan cracker recipe. Not only did it completely blow my mind, in terms of how satisfying the taste and texture was, but it was also enormously popular out on the internets social super highway. It really felt like a big personal "win", in that it was something that didnt feel like a sub-par replacement. It was the real deal. It was everything I could ever want in a cracker, but with none of the downside! A near perfect food! However, it DID have its flaws. While it was amazing with things like artichoke-pesto dip, not pistou and other Italian spirited dips and sauces, it somehow fell flat within Latin realm. This left things like Salsa Mexicana sitting without a perfect companion; sin un amigo. Sure, Ive got things like the baked tortilla chips, but this starts with a processed ingredient, which turns some people off (even though equally as many enjoy the ease of such a thing). Additionally, its got wheat, which is a definitely no-no in many health related circles. In response to those issues, I would often suggest people fry up cheddar cheese and then break it into dip-friendly shards. This seemed to be a satisfactory answer, but ... its still not a chip. Some dips just need a chip. Knowing I needed to do something, I kept trying to use various corn products to come up with something like a corn tortilla chip. This all resulted in pure botched failure and frustration. The tastes were all solid, but the texture was wrong, or the carb count was too high. There was never a perfect moment. Finally, after a request from my own mother (she wanted something to dip into guacamole), I revisited the hazelnut-parmesan cracker. I used that same approach, but with a different nut and seasoning blend. The end result? A more Latin vibed cracker. To verify, I made some salsa and tried it. DELICIOUS! I can only imagine something like a hot gooey cheddar and jalapeño dip! (*** drools on shirt ***) In the end, my search for the perfect tortilla chip replacement continues. I dont want to downplay how wonderful these crackers are. The texture and flavor cannot be beat; alas they are crackers ... they are not a chip. Some dips just need a chip.
Method:
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Thursday, March 5, 2015
Leucine Phenylalanine Enriched YoYo Diets Ameliorate Fat Gain Protect Muscle Maintain T4→T3 Conversion
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| Too little leucine & phenylalanine in O.s diet? |
A recent study from the University of Sao Paulo does now provide some insights into the important role the high amount of essential amino acids (leucine and phenylalanine, to be precise) in the typical bodybuilding diets may play with respect to its moderating effects on the lean muscle loss and body fat gains of Opra-esque ups and downs in body weight.
Leucine + Phenylalanine + diet and refeed = ???
I guess the details in the headline to this paragraph are not actually detailed enough to get an idea of what Donato Jr. et al did in their latest rodent study, are they? I see. I will still try to stick to the most important facts.
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| Contrary to the beliefs of many mostly female victims of life-long dieting, never eating to satiety is NOT going to promote a bikini body - quite the contrary (learn more) |
- 8.55g of casein (control), or
- 5.45g l-leucine + 3.1g l-phenylalanine (LP)
I guess by now you may be asking yourself about the connection to Oprah and boydbuilding diets, right? Well, the 28-day experiment actually had 2 phases a dieting and a maintenance phase. Both cycles were 14 days long. In the first one, the rodents dietary intake was cut in half, while they were allowed to eat as much as they wanted (ad-libitum feeding) in the second 14-day cycle.
YoYo or not - is that the question?
Now, what would you guess happened? I mean, remember: Both diets had an absolutely identical amount of calories and protein - so, the rodents in both groups "hit their macros", right? The logical answer - at least to an increasingly popular, but over-simplistic dietary paradigm - must be: "Nothing! Both groups will end up at an identical body composition.", right!? A brief glance at the data in figure 1 does however suffice to tell you the IIFYM prognosis was not exactly correct - at least not if we take the changes in body composition into account.
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| Figure 1: Effects of weight cycling with casein (control) and leucine + phenylalanine (L+P) on body composition (left), feed efficiency (=how much weight do you gain per gram of food) and weight (Donato Jr. 2013) |
Leucine + phenylalanine also blunt the reduction of T4 → T3 conversion
If we look closer we do yet see another related, but non-negligible advantage: The typical downregulation of the conversion of the "inactive" thyroid hormone T4 to the "active" thyroid hormone T3 in response to long-term dieting was significantly reduced by the provision of leucine and (I will just go on a limb here and say "more importantly") the neurotransmitter precursor phenylalanine.
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| Figure 2: Effect of weight cycling of markers of glucose and thyroid metabolism (Donato Jr. 2013) |
Bottom line: You need to be careful about mis- and over-interpreting the results of the study at hand - and thats not just because its "only a rodent study".
The alleged "lean mass gains" on the L+P diet come at the expense of a non-negligible increase in body fat. Overall the lean mass to fat mass ratio is thus not better than in the continuously fed rodents. And unless your beauty ideal is all about being "massive", this is not necessarily going to be an improvement to your physique.
If you take another look at figure 1 you will also see that the feed efficiency, i.e. the amount of weight you gain per kcal you consume was not reduced but increased by the addition of leucine and phenylalanine. This may be a result of the pro-insulinogenic and "anabolic" (Nuttall. 2006; Iverson. 2013), as well as the anti-cabatbolic effects of these amino acids and is thus not necessarily "bad".
It would nevertheless be highly unwarranted to believe that supplementing your diet with leucine + phenylalanine on a a "lean bulk" would yield significant advantages - this hypothesis is clearly not supported by the study at hand. The same goes for the usefulness of supplementing isolated amino acids, in this case leucine and phenylalanine, on top of a high protein diet, in general. In fact, I can refer you directly to an older article of mine that confirms that you better make sure to get the full dose of 20g+ of whole protein than trying to make up for it by adding additional aminos (learn more)
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| If there was one "take home message" from the study at hand, I guess it would be very similar to the one from the one of the December 2012 post I borrowed this figure from: "Make sure to get at least 10g of EAA with each of your meals"... ah well, "... and avoid classic YoYo dieting à la Oprah, whenever possible - of course!" ;-) |
If you take another look at figure 1 you will also see that the feed efficiency, i.e. the amount of weight you gain per kcal you consume was not reduced but increased by the addition of leucine and phenylalanine. This may be a result of the pro-insulinogenic and "anabolic" (Nuttall. 2006; Iverson. 2013), as well as the anti-cabatbolic effects of these amino acids and is thus not necessarily "bad".
It would nevertheless be highly unwarranted to believe that supplementing your diet with leucine + phenylalanine on a a "lean bulk" would yield significant advantages - this hypothesis is clearly not supported by the study at hand. The same goes for the usefulness of supplementing isolated amino acids, in this case leucine and phenylalanine, on top of a high protein diet, in general. In fact, I can refer you directly to an older article of mine that confirms that you better make sure to get the full dose of 20g+ of whole protein than trying to make up for it by adding additional aminos (learn more)
References:
- Donato, J. et al. Effects of leucine and phenylalanine supplementation during intermittent periods of food restrictionand refeeding in adult rats. Life Sciences. 2007 [epub ahead of print]
- Iverson JF, Gannon MC, Nuttall FQ. Ingestion of leucine + phenylalanine with glucose produces an additive effect on serum insulin but less than additive effect on plasma glucose. J Amino Acids.
- Nuttall FQ, Schweim KJ, Gannon MC. Effect of orally administered phenylalanine with and without glucose on insulin, glucagon and glucose concentrations. Horm Metab Res. 2006 Aug;38(8):518-23.
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