Diet

Facts About Weight-Management

  • The commercial weight-loss market generates nearly $36 billion each year. -How? Repeat business.
  • Conventional weight-loss programs experience a 98% failure rate.- Why? People lose lean muscle, not fat. Once they resume normal eating habits … the weight returns- plus more.
  • You can’t starve fat off your body.-Why? Fat doesn’t need to be fed. Since prehistoric times, your body has been an efficient fat-storage machine .
  • The “cure-all” diet is a hoax.-Why? Everyone is genetically different Everyone processes food differently. You are unique.
  • Proper nutrition, productive exercise and positive motivation is the only valid technique to achieve long-term weight-management -Why? Without exercise supported by nutrition and motivation, you will lose muscle, not fat.

The FAILURE CYCLE

Conventional diets don’t work because they are faulty in design. They are based on weight-loss instead of fat-loss. You restrict yourself to a very low calorie diet or liquid diet and think you are reaching your goal because you are losing weight but, because the diet is not designed to lose fat, you are mainly losing muscle weight. Consequently, upon resuming normal eating habits, you gain the weight back. So, as the cycle goes you start the same method all over again only to fail once more. It’s called yo-yo dieting.

The key to permanent weight-manage­ment is understanding the difference be­tween weight-loss and fat-loss.

You are not alone

According to the National Institutes of Health, almost 98% of all dieters gain their original weight back, plus more. People on liquid diets realize, only after their programs are over, they are no more prepared to face real food again than they were before their programs started.

Throw Away Your Scale

In almost all conventional diet programs, the weight you lose is mainly muscle. Therefore, you only become a smaller version of yourself- a skinnier FAT person. Your body-fat percentage hardly changes. But, your bathroom scale would have you believe a conventional diet really works.

THE BATHROOM SCALE DOES NOT REVEAL FAT-LOSS.

Built -In Survival

So why do we retain body-fat? The answer goes back thousands of years. Early man ate anything and everything he could. He instinctively did so because it might be weeks before he found another meal. To survive, his body stored as much fat as possible to be burned as fuel, later. We have not evolved from this state. We still are efficient far-storing machines. The built-in survival mechanism is strong. Your body continually makes instinctive adjustments to stay alive. Dieting is no exception. In your mind you know you are simply dieting – however, your body believes you are starving to death- and instinctively seeks high calorie food in order w store and hoard fat.

The Starvation Mode

After repeated cycles of dieting the body tends to stay in a semi-starvation mode. It continually craves specific foods as it tries to retain a certain level of fat. This phenomenon is regulated by the hypothalamus gland, located in the brain. Within the gland is an internal agent known as the weight regulating mechanism (WRM) commonly referred to as the fat thermostat. Your fat thermostat controls the conservation and expenditure of energy.

Your Fat Thermostat

As you age, the battle to control fat grows more difficult. Your fat thermostat slowly climbs due to inactivity, overly processed foods and skipped meals. In fact, chronic “crash dieters” develop a marked appetite for foods containing refined sugars and fats. The sugars and fats are destined to be stored as fat- the exact opposite of their diet objectives. To make this struggle worse, The New England

Journal of Medicine reported that people who lose weight too rapidly start over-producing an enzyme known as Lipoprotein Lipase. This enzyme helps the body to store fat. Imagine, diets designed to reduce weight can actually create a fat-gaining metabolism. This point is further demonstrated by the fact that many people suffering from anorexia nervosa are clinically obese.

Lowering Your Thermostat

In order to lose fat permanently, your fat thermostat must be lowered. You’ll need to convince your body to burn fat instead of muscle. By doing so, your weight-loss will be fat-loss. Lowering your fat thermostat also will increase your metabolic rate (which is good) as you begin to lose improper food cravings.

The Truth

It’s a medical fact. There’s no such thing as a universal formula that works for everybody. You must learn how your body works and how you will burn fat instead of muscle. It is the only way you’ll lose fat and gain permanent control of your weight. There are three basic steps to permanent fat-loss. They include:

  1. Optimal Calorie Intake – It’s important to identify the optimal calorie intake you need by quantifying and qualifying variables in your body such as height, weight, gender, body-fat level, muscle tissue, activity level and generic traits.
  2. Exercise – Oxygen is imperative in order to optimally burn fat. Therefore, cardiovascular activity is essential. In addition, exercise sends a message to your body that muscle is more valuable than fat. Exercise can be a brisk walk or as intense as aerobics and/or weight training. Exercise depends on your personal goals and current physical condition. Through exercise, you teach your body to keep muscle. Therefore, it must burn fat for energy.
  3. Motivation – In the final analysis, weight management is up to you. You can continue on the failure cycle or, make a long-term commitment to better health. If you chose the latter, there is only one way~-proper nutrition and exercise. Let your fitness professionals design an exclusive program just for you. Start today!

Your Body’s Defense Mechanism Against Dieting or Starvation

THIS IS THE UNAVOIDABLE RESULT OF RESTRICTED CALORIE DIETS, “QUICK-FIX” DIETS OR LIQUID DIET PROGRAMS.

Truth About Water

Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true “magic potion” for permanent weight-loss.

How Water Can Affect Fat-Loss

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies show that a decrease in water intake will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Why? The kidneys can’t function properly without enough water. When the kidneys don’t function to capacity, some of the work load is taken on by the liver. The liver’s primary function is to metabolize stored fat into usable energy. If the liver has to do some of the kidneys work, it can’t function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight-loss/far-loss stops.
The best way to overcome water retention is to give the body more water. The body will then release the stored water. Diuretics offer only temporary relief of water retention. Your body will perceive this as a threat to survival and hold on to every drop. If you have a constant problem with water retention, excess salt may be your problem. The more salt you eat the more water your body will hold. It holds onto water to dilute the salt because the body can only tolerate so much sodium. To get rid of sodium, drink more water. Water will remove sodium as it passes through the kidneys. Water helps to maintain muscle by giving it the natural ability to contract and by preventing dehydration. Remember, your muscles are primarily made up of water.
How much water is enough? On the average a person should drink eight 8 ounce glasses of water every day. However, the overweight person needs one additional glass for every 25 pounds of excess weight. The amount of water should be increased if you exercise in hot or dry climates. The water should be cold. Cold water is absorbed more quickly by the body.

Basic Nutrition Plan

#1 (Meal Breakfast)

  • 2 protein
  • 2 complex carb
  • 2·3 fibrous carbs
  • 2 EFA capsules
  • Meal #2 (snack)
  • 2 protein
  • 2 fruit
  • 2 fat

Meal #3 (lunch)

  • 2 protein
  • 2 complex carb
  • 2·3 fibrous carbs
  • 2 EFA capsules
  • Meal #4 (snack)
  • 2 protein
  • 2 fat

Meal #5 (dinner)

  • 2 protein
  • 3-4 fibrous carbs
  • 2 EFA capsules

Proteins

  • Low carb protein powder- 1 scoop
  • Egg whites- 5
  • Chicken breast- 3 oz
  • Fish- 3 oz
  • Extra lean turkey, ground
  • Cottage cheese .. 1/2
  • Extra lean steak- 3 oz
  • Tuna, canned water packed- 1/2 of 6.5 oz can

Complex carbohydrates

  • Oatmeal- 1/2 c dry
  • Sweet potato- 3 oz
  • Brown rice• 1/2 c
  • Low carb whole wheat tortilla- 1
  • Ezekial bread- 2 slices
  • Beans, black- 1/2 c
  • Beans, garbanzo- 1/2 c
  • Lentils–1/2 c
  • Whole wheat pasta- 1/2 c

Fruits

  • Strawberries– 1 c
  • Blueberries- 1/2 c
  • Apple- small
  • Raspberries- 1/2 c
  • Blackberries 1/2 c
  • Peach- small
  • Plum- 2 small
  • Nectarine- 2 small
  • Grapefruit – 1

Fibrous carbohydrates

  • Lettuce, any variety- 2 cup
  • Asparagus- 1 bushel
  • Alfalfa sprouts- 1 cup
  • Eggplant, bkd- 1 cup
  • Kale, bkd -1 cup
  • Squash,ckd
  • Green beans- 1 cup
  • Brussels sprouts- 8
  • Broccoli- 1 cup
  • Cauliflower- 1 cup
  • Bell pepper- 1 cup
  • Spinach- 2 cup
  • Onion-1 cup
  • Mushrooms- 1 cup
  • Zucchini- 1 cup
  • Cucumber- 1 cup

Fats

  • Olive oil- 1 tbsp
  • Natural peanut butter- 1 tbsp
  • Almonds-10
  • Walnuts-10
  • Cashews-10
  • White cheese- 1 oz
  • Coconut oil- 1 tbsp
  • Avocado- 1/2

Free foods

  • Coffee
  • Crystal Lt frozen bar
  • Gum, sugarless
  • Lemon
  • Lime
  • Hot sauce
  • Salsa (no sugar)
  • Spices, powdered
  • Tea
  • Vinegar
  • Butter, apple (limit 1 tbsp)
  • Mustard

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