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This special article by Dr. Earl Mindell is brought to you by
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Dr.
Earl Mindell's If you are wrestling with the problem of being overweight, you have plenty
of company. Today, over 55 percent of all Americans—59.4 percent
of men, and 50.7 percent of women—are overweight, an increase
of 22.5 percent in the number of overweight adults in just two decades.
Every year, statistics tell us that more and more Americans are crossing
over the line into obesity. A survey by the American Medical Association
(AMA) reports that one out of five Americans is obese today, up
from one out of eight just a decade ago. Not only is this a frightening
fact for adults, but the number of children who are now obese is also
on the rise. In spite of the abundance of low-fat and non-fat foods filling
our markets, millions of diet books and products sold yearly, and people
rushing off in droves to spas and weight loss clinics, Americans grow
fatter every year. What makes this all the more alarming is the parallel trend
that seems to go hand in hand with obesity—an epidemic rate
of chronic diseases and early death. The U. S. Public Health Service reports
that approximately 300,000 Americans die each year from obesity.
This is the equivalent of having four commercial jets go down every day
with no survivors! Studies show that sudden death occurs 13 times more
often in people who are overweight. Obesity is a serious health risk factor
that precedes or coexists with high blood pressure and heart disease—think
of how much harder your heart has to pump so you can carry that extra
weight around. Excess weight can also lead to adult-onset diabetes and
osteoarthritis (inflammation of the joints that results in pain, swelling,
and joint grinding). Cancers of the colon, rectum, and prostate are prevalent
among overweight men, while breast, uterine, ovarian, gall bladder, and
bile duct cancers are found more commonly in overweight women. What has happened in just a few decades to cause such an
expansion in our girth? For some, overweight is due to heredity.
How we metabolize foods is monitored by over 240 genes, yet our genes
have not gone through any radical changes in just one decade. If we look
back one generation, certainly we are less active than our parents and
grandparents, spending our time in front of our TVs and computers and
driving to places where they would have walked. Our eating patterns—how much we eat and where—have
also changed. Researchers from the University of Minnesota studied the
patterns of food consumption and marketing in the U.S. over the past three
decades and reported in the American Journal of Clinical Nutrition
that the amount of money we spend on eating out has nearly doubled
since the1970s. This would be harmless if portion sizes of restaurant
meals hadn't increased, in some cases by more than 100 percent. Has anyone
noticed how the tub of popcorn with a soft drink at the movies has ballooned
since you were a kid? A typical bagel, once two to three ounces, now weighs
four to seven ounces, to say nothing of the jumbo muffins and giant croissants
that tempt us daily at breakfast and with our afternoon coffee. The
Real Culprit—Refined Carbohydrates All this seems to point to a simple solution—control
yourself to eat less and exercise more. However, researchers are now telling
us that willpower alone isn't the answer. The scientific evidence
shows it's not a matter of how much we eat (the portion sizes), but what
kinds of foods we are eating and how these foods are metabolized that
makes a difference in weight loss. What they advocate is a very different
approach to losing weight and keeping it off permanently than the typical
diet which has us "tough it out" to the point of deprivation and misery.
While moderation and exercise are still recommended, you'll lose weight
quicker with less pain when you understand how your body metabolizes food
and what kinds of foods are best to eat, in what proportions, along with
what kinds of natural supplements can optimize the weight-loss process. But what about the conventional wisdom that tells us that
if you're overweight, you're eating too much fat? Cut the fat intake and
the pounds will begin to melt away, right? Wrong. In the past decade,
we've seen a ten percent cut in fat in the American diet, the result of
the 1988 Surgeon General's warning to cut back on saturated fat for lower
cholesterol and less weight gain. Yet the average American is 10 pounds
heavier! We're eating less fat, and still gaining. Why? The answer is that in cutting dietary fat, we've also cut
back on high quality protein in our diet—steaks, dairy products,
eggs—because of their high saturated fat content. In their
place, we've substituted low-fat carbohydrate foods, but not just any
carbohydrates, rather an endless array of sugary, refined carbohydrate
snacks and staples, including white flour pastries and breads, white rice,
pasta, cereals, cookies, crackers, and chips. Even before the low-fat trend, Americans were eating too
much sugar in their highly processed Standard American Diet (I call it
SAD). In the past 200 years, per person table sugar consumption has risen
from less than ten pounds to over 150 pounds per year, correlating closely
with the increased incidence of heart disease, adult-onset (Type II) diabetes,
and obesity. Instead of sitting down to eggs with ham or bacon for breakfast,
we now go for the non-fat granolas, cereals and muffins. At dinner, we
pass on the tasty marbled steak preferring the pasta primavera with garlic
bread on the side. This is bad because we are flooding our diets with
the real culprit for weight gain and chronic diseases—refined
carbohydrates that are no more than simple sugars to the body—and
passing by the foods that would help us build muscle, burn fat, and lose
weight. Now I'm not recommending a diet heavy in meat and dairy
products with unlimited fat, but I am going to show you that balance is
the key, and that by filling your food choices with refined carbohydrates
(sugar and starch) you are not going to lose the weight you want to. What
I am advocating is a healthful combination of the right kinds of foods—carbohydrates,
proteins, and fats—in a way that can alter your metabolism
to burn, not store, fat. This balanced diet, along with fat-burning,
appetite controlling supplements can make your weight loss not a matter
of willpower, but one of smart strategy, in which your body works
for you, not against you. And at the same time, you can eat those foods
you love whenever you want, not feel guilty, and drop pounds quickly and
safely. How
Carbohydrates Make You Fat Carbohydrates are the body's main fuel source, ranging from
simple sugars to more complex starches, and are found most plentifully
in grains, vegetables, and fruit. You eat carbohydrates in many different
forms, most of them processed or refined by food manufacturers: breads,
baked goods, pastas, crackers, corn chips, candy, as well as the sugar
in your sugar bowl. Some are simple, and some are complex, referring to
the length of the chain of sugar molecules that make them up. The term
complex carbohydrates is used to distinguish whole grains
and starches, which include fiber and a wide array of vitamins and minerals,
and are more slowly digested. In contrast, simple sugars
include refined white flour products, white rice, candies, cakes, chips,
and cookies. In the digestive process, the refined carbohydrates break
down quickly, and the complex carbohydrates slowly, but once broken down,
all turn into sugar in the blood, technically called glucose.
However, the way they are metabolized and then impact your body varies
greatly. Glucose is the fuel cells burn for energy. When I refer
to blood sugar levels, I'm referring to the amount of glucose circulating
in your bloodstream, waiting to be ushered into your cells for use. The
level of blood glucose needs to stay within a narrow window in order for
your body to function properly. When it drops too low, you feel foggy,
dizzy, tired; when it spikes too high, your insulin balance is thrown
off and other, more serious problems can result, which I'll discuss shortly. The problem with a high carbohydrate diet—especially
one that depends on simple, refined carbohydrates rather than complex
ones—is that it results in high spiking glucose levels in
the blood. On the other hand, when you eat whole foods and complex carbohydrates
rich in fiber and nutrients, such as fruits, starchy vegetables, beans
and unprocessed grains, digestion is slowed and there is a gradual rather
than sudden impact on blood sugar. If your meal also includes protein
and fat, blood sugar levels rise very gradually. When blood sugar reaches a certain elevation, your pancreas
is signaled to secrete the hormone, insulin, which then
goes to work to sweep the sugar out of the blood stream into your cells,
where it is used as fuel for running important functions of your body.
But when the cells are full and can't admit any more sugar, insulin takes
a different track, re-routing the excess sugar to your liver. There it
is converted to fat and stored in your muscles. What should have been
burned for energy is now stored as fat, and the result is that you pack
on the pounds. Over time, if blood sugar is continually spiked to high
levels, and your cells are continually bombarded with insulin to "open
up" and take in more sugar, a condition called insulin resistance
results. It's as if the cells rebel, letting insulin know that they have
had "enough," and will no longer admit the excess sugar. The blood sugar
not stored as fat is then left to circulate in the blood stream, stimulating
the pancreas to pour more and more insulin into the blood. For people
who have this extreme reaction, the chronically elevated insulin sends
a loud and clear message to the fat cells to hold on to their reserves
and not release them for energy. This is the stubborn fat that doesn't
seem to dissolve no matter what you do, actually kept in place by the
action of high insulin in the blood. Insulin resistance, once a condition seen only in older
people, is now more common in young adults, teens and children; it's estimated
that 25 percent of Americans are insulin resistant. If this condition
persists over time, and your body is unable to process sugar properly,
you can develop impaired glucose tolerance, or glucose intolerance, in
which your insulin levels remain chronically high. Chronic high levels of insulin circulating in the blood
leads to the overproduction of free radicals, those unstable molecules
which are byproducts of cell activity. Free radicals can cause damage
to the blood vessels of the heart, leading to hypertension and elevated
LDL (bad) cholesterol—conditions that set you up for heart
disease. High insulin levels can also cause eicosanoid imbalances.
Eicosanoids are hormone-like biochemicals made by every cell in your body
that control blood pressure, blood clotting, inflammation, and pain sensations.
High insulin levels promote the formation of "bad" eicosanoids, putting
you at even further risk for heart disease and painful inflammatory conditions
such as arthritis and tendonitis. The end point in this process of high blood sugar and high
insulin levels over time is often Type II diabetes and heart disease,
frequently associated with obesity. This combination of effects is seen
so frequently by doctors that it is now referred to as Syndrome
X. Why do we have so much trouble with carbohydrates in our
diet? Part of the problem is that our bodies were not designed to thrive
on a diet high in carbohydrates. Since the dawn of modern man, we
have lived as hunters and gatherers eating mostly game meat supplemented
by vegetable matter, nuts, seeds, and occasionally fruits when in season.
Fossil remains tell us that our ancestor's health was excellent: little
disease, strong bones and teeth, and a lean, tall stature. As a result
of the agricultural revolution 10,000 years ago, we became farmers and
shifted our staple foods to grains, causing a shift in body function that
began many of our health problems, including obesity. After grains entered
our diet, the fossil record shows, chronic disease became common, bones
became brittle, teeth decayed, and stature was shorter. Scientists tell
us we need at least another 10,000 years to adapt to this diet. Leaping forward to the 1800s, another revolution took its
toll on human nutrition. The Industrial Revolution brought with it the
invention of the steel roller mill for refining wheat and sugar into inexpensive
and highly available forms. Within 20 years, the population experienced
a scourge of chronic disease, heart disease, and diabetes. Since then,
the use of refined carbohydrates has steadily risen. Clearly, we aren't
biologically equipped to deal with a diet of foods that turn so rapidly
into sugar in our blood. The cost has been high levels of insulin
and all of the life-shortening, unhealthy resulting effects. Carbohydrate
Addiction—A
Matter Of Genes Daily life with this drastic imbalance of blood sugar levels
and high insulin secretion can take you on a roller coaster ride of mood
and food cravings, your appetite seemingly out of control, while the numbers
on your bathroom scale keep climbing. Here's how this happens. Once insulin has done its job,
glucose in the blood drops to a low level (hypoglycemia),
leaving you feeling groggy and unfocused; almost like being drunk, only
you haven't had any alcohol. When you're hypoglycemic, your brain virtually
commands you to eat any carbohydrate in sight to restore blood sugar levels.
Afternoon coffee time comes around, and you find yourself craving
a "fix" to raise your blood sugar and restore your mood. You reach for
that jumbo croissant or muffin and you're re-energized, but not for long.
Soon you're in need of a lift again, the result of another sudden drop
in blood sugar. The up-and-down cycle starts all over again, until by
the end of the day you are fatigued, irritable, and hungry for more carbohydrates. Carbohydrate craving on a repeated basis can strongly
resemble an addiction, and is a very real fact of biology and metabolism,
one which mere willpower is helpless to combat. There is another way carbohydrates
can impact your mood and create addiction, and that's in their capacity
as mood enhancers. The more sugary and starchy foods you eat, especially
"comfort foods" like chocolate cake, fried potatoes, frozen yogurt, the
more the "feel good" brain chemical, serotonin, is released.
Serotonin provides a calming effect, diffusing negative emotions like
anger, depression, and confusion, and rewards you to keep you coming back
for more. This could be advantageous if people commonly turned to complex
and unprocessed carbohydrates like beans and high-fiber cereal that kill
hunger. But instead, the choice is too often chips, toast, fast food,
and ice cream, spiking your blood sugar further and throwing you onto
a roller coaster of cravings that causes you to overeat harmful foods. About 75 percent of Americans have a genetic tendency towards
making excess insulin when they eat too many carbohydrates. Some people,
about one-quarter of the population, have an extreme reaction to excess
blood sugar, with African-American, Polynesian, and Native American women
leading the way. Another quarter of the population have little problems
whatsoever with carbohydrates. This group doesn't understand how difficult
it is to eat just one chip or cookie, because eating carbohydrates doesn't
trigger excess insulin secretion. The remaining 50 percent of the population
is in the middle, with a moderate carbohydrate addiction. This group can
often eat certain complex carbohydrate foods several times a day without
gaining weight or triggering cravings. Given the statistics, there's a good chance you may have
inherited what scientists call a thrifty gene, leading you
to become trapped in carbohydrate addiction more easily than others. This
gene is left over from prehistoric days, when as a hunter/gatherer, you
were at an advantage in times of plenty if you had a high insulin response
that enabled your body to efficiently store energy as fat. Then, in times
of famine, your body could call on its stores to keep you from starving
to death. Those of us who still have this thrifty gene are no longer
at an advantage, because today we live in a world where famine is unlikely.
Now, instead of working to keep you alive, your thrifty gene is causing
insulin to lock in fat for a time when it won't ever use it. The result
is difficulty in losing weight and/or maintaining weight loss, as well
as repeated cravings for carbohydrate-rich foods to give you the energy
you're not getting from locked up fat cells. How can you tell if you may have a carbohydrate addiction?
Try eating a meal of pasta and bread at lunch and see how you feel three
hours later. If you are nodding off and can't keep your eyes open, then
you can consider yourself among those whose insulin response is extreme. To summarize, we have seen how high blood sugar in response
to over-eating refined carbohydrates makes you fat and keeps you fat.
An insulin reaction causes excess carbohydrates to be transformed into
fats, and when insulin is high, for most of us, it keeps fat locked in
the cells, and preventing "old" fat from being released. This is why you
can easily gain weight on a low-fat diet if you substitute refined, calorically
dense carbohydrates for foods with fat, and why you have trouble getting
rid of fat that you've been carrying around for years. The good news is
that your genetic tendency towards high insulin can be controlled by
the balance of the foods you eat. Why
Diets And Diet Drugs Don't Work By now you may be getting the message that nothing less
than a complete revolution of eating habits and food choices will be effective
in reversing the metabolic causes of weight gain. Conventional, short-term
diets, which rely on depriving yourself by cutting back the amount of
food and calories you eat, and depending on willpower to overcome cravings,
can't possibly work. "It's just not a simple willpower thing," says William W.
Hardy, M.D., president of the Michigan-based Rochester Center for Obesity
Research, and the sponsor of a recent conference on the physiology of
weight. "To say weight control is simply a matter of pushing away from
the table is ludicrous." Too many other factors come into play when talking
about weight control, such as genetic predisposition, how your body responds
to carbohydrate metabolism, and even your individual resting metabolic
rate—the amount of calories needed to keep muscles fed and
organs functioning. All of these can vary from person to person, which
is why your neighbor can take off weight faster than you on the same regimen. Most conventional diets stress low fat and ignore how refined
carbohydrates, eaten without balancing protein, go straight to your hips
and stomach as fat. We now know that the ratio of the three food groups—carbohydrates,
fats, and proteins—has more to do with losing weight than
simply cutting the fat and calories, because metabolically, a balanced
diet of all three kinds of foods will keep your body in a fat-burning
mode. Also, most diet plans don't acknowledge the differences in refined
and unrefined foods, and the impact of fiber-rich, whole foods on assisting
the process of weight loss. And yes, the basic caloric equation for weight loss still
holds: if intake of food exceeds expenditure of energy, the body will
store excess calories as fat, and you will gain weight. So being aware
of not eating more calories than you use is important, but not as important
as watching what types of food, in what proportions you eat. Nutritionists
recommend 2,000 to 3,000 calories for a day if you are a moderately active
adult. Insulin release is also triggered by eating too many calories,
which is another reason to eat plenty of fruits and vegetables, and
to make them the main sources of carbohydrates in your diet, rather
than the more calorically dense starches and grains. We are all too familiar with the yo-yo effect that happens
when you lose weight and then, within weeks or months, gain it all back.
Nothing can be more discouraging—all that hard work for nothing!
Scientists have explained this effect by showing us how hunger and body
fat are regulated through an appetite control center in the hypothalamus,
a part of the brain that regulates many body functions. We each have our
own hypothalamic "set point," often determined by genes and usually very
resistant to change. This setting is designed to keep us at a certain
weight and is the main reason that dieting is so frustrating. As you reduce
your food consumption and caloric intake, the hypothalamus signals your
metabolism to compensate by more efficiently storing fat. This is why
when you go off the diet, you will gain back the weight you lost. In your frustration, you may have turned to your doctor
and been prescribed weight reduction medication. But the pharmaceutical
companies have a poor track record when it comes to the safety and effectiveness
of these medications. Weight loss products either do not work or work
minimally; many have been shown to be toxic, causing addiction, cataracts,
and heart damage—for example the recently recalled Phen-fen. However, there are natural aids to weight reduction that
are completely safe and can be used with confidence—but you
must be careful. In the case of the dietary supplement Ma Huang, or ephedra,
with improper usage there can be unwanted side effects such as high blood
pressure. I will introduce you to some new, completely safe fat-fighting
supplements and ancient herbs that have been tested and proven amazingly
effective for weight loss in the final section of this report. When you decide to lose weight, one of the biggest mistakes
you can make is to try to change the things that can't be changed, and
fail to change the things you can change. Using willpower and self-control
to override carbohydrate addiction and hypothalamic set points (both genetically
determined), is the reason that up to 98 percent of people who go on diets
do not succeed, giving up and becoming trapped in the hopeless cycle of
trying again and again. What you can change is how your body responds to a predisposition
to release too much insulin by avoiding eating the kinds of foods that
trigger the insulin response. The most common trigger is by far the constant
intake of processed carbohydrate-rich foods such as bread and pasta, snack
foods or sweets, including fruit and fruit juice. Other less strong triggers
include sugar substitutes such as aspartame, flavor enhancers such as
MSG, stress, prescription medications and over the counter remedies, and
anti-nutrients, such as caffeine, which reduce the vitamin or mineral
reserves you already have in your body. If you're serious about balancing
your insulin, you'll keep these triggers to a minimum. So if diets don't work, what is the most effective way to
shed those pounds and to keep them off? The most effective way to reverse
spiraling weight gain and obesity permanently and avoid the yo-yo effect
is to adopt an eating style that balances blood sugar by including
less refined carbohydrates and more protein. Long term, you need to
eat foods that don't result in the activation of fat-storing mechanisms
and don't let your hunger and cravings get out of control. You can do
this by choosing your foods wisely, getting regular exercise, and taking
fat-burning supplements to curb your appetite and assist your body in
metabolizing carbohydrates to keep insulin low. I will show you how to
do this by following my No-Will-Power Weight Loss Program described below. A
No-Will-Power Weight Loss Program I hope you are now convinced that willpower alone won't
make a difference, and you are ready to make food your ally, not your
enemy. The No-Will-Power Weight Loss Program I'm about to share
with you doesn't make up a "diet" in the sense that you follow it for
a while, and then stop. What I'm talking about here is nothing less than
a revolutionary change in the way you eat and live, so that when you've
lost the weight, you keep it off for the rest of your life. The magic
of this way of eating is that you will always have enough to eat of the
foods you love while you assist your body to burn fat for fuel, release
fat accumulated for years, and reduce nagging sugar cravings for carbohydrates
and sweets. As you get started, two key words will make all the difference:
moderation and balance. By following a moderate
carbohydrate and protein approach, and by eating primarily whole, unprocessed
foods, along with getting regular exercise, taking vitamins, minerals,
and antioxidants as well as fat-burning supplements, and drinking plenty
of water, you will begin to lose weight naturally. The added benefits
of your new lifestyle are: And the good news is that you will be able to eat the foods you love
and suffer no sense of deprivation or starvation. The key is to eat
to balance your blood sugar and avoid triggering excess fat-storing insulin. Make this commitment today and say goodbye to the struggle and frustration
of dieting by willpower alone. Remember, this is not a "diet" I'm advocating
here, but a shift in lifestyle to healthy choices in your overall eating
patterns and habits. You want to balance your consumption of food to
not only reduce carbohydrates, but to include proteins and fats in proportions
that provide optimal health while stimulating maximum weight loss.
Here's how to do it. Cut
Down On Carbohydrates—Especially When They're Refined The first step is to eliminate all refined carbohydrates from your
daily diet. This includes sugars and white flour products such as: You may think this is severe, but I can't emphasize enough that when
you are no longer causing your blood sugar to spike with insulin-raising
foods, your appetite will naturally decrease and cravings will no longer
control what and how much you eat. Fat won't be stored as easily,
and the fat your cells have been clinging to for years will start to dissolve
and exit from your body. Researchers have found a simple way to measure the different speeds at
which a given food raises the level of blood sugar in your body, a scale
called the glycemic index. White bread, with a glycemic
index of 100, is the standard against which all others are measured. White
potatoes, white rice, corn, bananas, instant oatmeal, cookies, cakes,
and pies follow right behind white bread in terms of speed of raising
blood sugar, therefore have a high glycemic index. These
foods will raise your blood sugar and your insulin, and if you have a
tendency toward carbohydrate addiction, your subsequent carbohydrate cravings.
On the other hand, beans, brown rice, slow-cooked oats, barley, sweet
potatoes, and green vegetables have a moderate to low glycemic index,
and will raise blood sugar levels very gradually in most people. The eating plan promoted by the U.S. Department of Agriculture (USDA),
which sets dietary guidelines for the nation to follow, recommends as
staple foods cereals, breads, and grains—the very foods that
trigger excess insulin to make us fat and keep us fat. The USDA Food Pyramid
recommends eating six to 11 servings each day of foods such as pasta,
rice, and bagels, as well as three to five servings of fruits and vegetables
per day—all carbohydrates. Knowing how all carbohydrates break
down to simple sugar in the blood, what they're recommending is the equivalent
of 1 1/4 cups of table sugar or six candy bars! A low-carbohydrate
approach reverses the Food Pyramid formula, calling for a higher number
of fruit and vegetable servings and fewer servings of grains, breads,
and starches. To ensure you are not eating refined carbohydrates, train yourself to
read the labels of foods you buy at the supermarket in order to spot hidden
amounts of these foods. The term "wheat flour" can be deceptive. Products
made of white flour—not whole grain wheat flour—are
often identified as "wheat flour" on labels, followed by a list of enriched
ingredients, none of which compensate for the essential nutrients and
fiber milled out when flour is refined. Even "whole wheat" is too refined.
Look for "whole grain" on the breads, pastas, and cereals you buy. If
you can't find it at your local supermarket, pay a visit to you local
health food store. Also, avoid starchy fruits and vegetables such as potatoes, corn,
beets, carrots, and bananas, which are high on the glycemic index. Don't
drink sugary soft drinks or juice cocktails, often loaded with high fructose
corn syrup; rather choose bubbling waters with antioxidant lime or lemon
instead. Alcohol is high in simple carbohydrates, especially beer and
hard liquors, so stick with red wine and gain the heart protective chemicals
the grapes contain. When you do eat carbohydrates, choose them wisely, selecting mostly those
low on the glycemic scale to keep your blood sugar from soaring and causing
your energy to crash. Any food with a glycemic index of more than 70
is considered to be at the high end of the scale, such as: Choose foods from the low end of the scale, including: A moderate glycemic rating applies to many whole grains such as barley
and brown rice, sweet potatoes, yams, non-instant oatmeal and oranges. One word about severely restricting carbohydrates from your diet, as
some popular high protein diets recommend—don't! Carbohydrates,
together with proteins and the right fat, are important to help fight
infections, promote growth of bones and skin, and lubricate joints. They
are needed for the energy as well as the vitamins and nutrients they provide,
and in their complex form as starches, contribute necessary fiber to satiate
hunger and make your elimination regular. The key is to stick to the
middle road, choosing foods rated moderate on the glycemic index, rather
than radically decreasing out carbohydrates all together. Make
Yours Fresh And Unprocessed In all of your good choices, go for fresh unprocessed foods and
stay away from processed foods. Unprocessed foods are those that arrive
on your plate in as close to their natural form as possible. Each
step of processing moves a food up on the glycemic index to produce high
blood sugar levels that trigger insulin. For example, Kellogg's Rice Krispies
have a glycemic index of 82, whereas old-fashioned oatmeal has a glycemic
index of 49. Eating carbohydrates in their natural, whole, unprocessed, complex forms
is your best insurance for keeping blood sugar and insulin levels—and
thus your weight—low. Whole grains and low-starch vegetables
and fruits are digested more slowly and will not cause a surge of insulin
followed by a drop, keeping you on an even keel for hours after your balanced
meal. Change your shopping habits to buy from farmer's markets, local green
grocers and natural food stores. When you do shop at the supermarket,
read labels carefully—you'll be shocked to find how much sugar
is packed into processed foods, including meats (hot dogs, bologna, and
other luncheon meats), fish, mayonnaise, ketchup, canned fruit, bread,
and carbonated "fruit" drinks. Refined white flour, which is stripped
of its husk, germ and oils, the parts rich in vitamin E and B as well
as fiber, is the main ingredient in most breads, pasta, and chips. Other
refined carbohydrates include white rice, table sugar, corn syrup, and
dehydrated cane juice. Getting enough fiber is one of the top benefits of eating a whole-foods
diet. The fiber content of processed foods is lower than in whole
foods, allowing sugars and carbohydrates to have a greater negative impact
on your blood sugar levels. Maximize your fiber intake by including bran
products, whole grain breads and cereals, stem ("woody") vegetables, such
as broccoli, asparagus, cauliflower, and other vegetables which can be
eaten with skins on, such as sweet potatoes, squashes, and tomatoes. Additionally,
psyllium-based fibers that are taken before a meal, help to lower cholesterol
levels and have the effect of causing a full feeling, thus curbing appetite.
One specific type of fiber supplement, glucomannan, has
the ability to absorb water and swell to 50 times its original volume,
again creating a full feeling. Some studies have also reported improved
glucose control and decreased cholesterol from glucomannan. Eat
Protein At Every Meal And Every Snack You've heard plenty about the effect of carbohydrates in your diet, but
what about protein? How does protein play a role in weight loss, and how
much do you need? Protein, found in meat, eggs, fish, legumes, nuts, seeds, and dairy products,
serves many important purposes in your diet. It is essential for the
growth and repair of every cell in your body, building strong bones,
rich blood, healthy hair and nails, as well as making up the vital components
for properly functioning immunity and digestion. Protein is the prime
source of tyrosine, an amino acid which increases the production
of brain chemicals that help you feel mentally sharp and alert. As an aid to weight loss, protein can subdue hunger pains more than
fat and carbohydrates, which can help reduce caloric intake. For most
people, 100 calories of protein are needed to satiate hunger. While we
could easily eat 1000 or more calories as high glycemic carbohydrates
in a day, it would be difficult to consume more than 700 calories of protein
in a day. Metabolically, having protein in your diet moves you towards the mode
of fat-burning rather than fat-storing. The reason for this lies in
the abilities of a hormone called glucagon. Think of glucagon
as having the opposite job of insulin—mobilizing or "spending"
the glucose stored away as fat in your fat cells, moving it to the muscles
to burn for fuel. When you are in a state of chronically elevated insulin,
the result of bingeing on sugars and starches, this reaction is suppressed.
Glucagon is not released, short-changing your body of the fat-mobilizing
abilities of this hormone, making it difficult for you to lose weight
at a steady rate or to keep it off once it is lost. A high protein meal
causes the slightest rise in blood glucose and a very small rise in insulin,
but a significant increase in the glucagon level, thereby promoting the
burning of fat instead of glucose. As a result of the war on fat, we've cut too much protein out of our
diet, especially red meat and eggs. But going in the opposite direction
and eating too much protein is not the answer either. A diet high in protein
that is not balanced by carbohydrates is bad for your health, causing
your blood to become too acidic, throwing off the mineral balance in your
cells, creating a calcium deficiency that sets you up for osteoporosis,
and burdening your kidneys and liver. One of the reasons the popular high protein diets seem to work so effectively
is because pounds are shed quickly when your kidneys are stimulated to
increase urination, dumping water, not fat. But excess protein can also
cause ketosis, a state of having measurable ketones
in your blood. Ketones are byproducts of excessive fat metabolism that
build up in the blood and can be burned for fuel. Some believe a mild
state of ketosis is healthy, because ketones are made when fat breaks
down. However, your body must have sufficient amounts of carbohydrates
to completely burn all the ketones. Again, I recommend moderation. Eat
enough high quality protein to balance your carbohydrate intake, and don't
overeat. If you are a vegetarian, or simply want to eat less meat, fish, and poultry,
get some of your protein from legumes, such as lentils, soybeans, black
beans, and kidney beans. Beans yield an average of five to nine grams
of protein per half cup of cooked beans, along with equal amounts of fiber.
Because of their low status on the glycemic index, beans give you a
gentle rise in blood sugar for lasting energy and hunger satiation. Stay
away from canned beans, which may contain added fat and salt, if you can.
Home-cooked beans require three hours to boil, but can be done in large
quantities and frozen for later use. If you have trouble digesting beans,
get help from Bean-O, a natural product you can sprinkle on your beans
before a meal, available at health food stores. Eaten with a well balanced
diet, foods made from soybeans such as tofu, tempeh, soy shakes, and soy
protein bars—all easier to digest than the straight bean—are
a real boon to protein-counters wanting to eat low on the food chain from
plant sources. As to amounts of protein in the diet, a general guideline is to consume
between 20 and 30 percent of your calories as protein. But everyone is
different, depending on genetics, biochemistry, overall health, and lifestyle,
so you need to experiment and determine what's best for you. A good rule to follow is to eat protein at each meal and snack to
keep your blood sugar from taking you on a roller coaster ride, and at
the beginning of a meal to curb overeating. For example, with your
apple or pear, eat a piece of cheese or a handful of roasted nuts (without
added fat). Try some turkey jerky for an afternoon snack. Remember, protein
foods stimulate glucagon, the fat-burning hormone which releases accumulated
fats and makes them available as fuel. Eat fish, turkey, chicken, and
lean red meat that is baked, broiled, steamed, stewed, sautéed or poached,
but avoid eating processed, smoked and pickled meats such as bologna,
hot dogs, and luncheon meat as a regular part of your diet, because the
preservatives in these types of meats are not good for you. Get in the habit of determining the protein/carbohydrate ratio of the
foods you buy. Next time you are shopping the aisles on a protein hunt,
read labels to check out foods that are high in protein, low in carbohydrate;
simply compare the grams of protein to the grams of carbohydrate for a
typical serving. For instance, 1/4 cup of firm tofu provides ten grams
of protein with only two grams of carbohydrate, qualifying it as a winner.
You may want to purchase a good "food count" book to reference the number
of grams of carbohydrates, protein, and fat in any particular food. A
best-selling one is Corinne Netzer's The Complete Book of Food Counts,
available at most bookstores. Dairy products are another good source of dietary protein: eggs (especially
when from free-range chickens), hard cheese, and yogurt (unsweetened).
Nuts, especially almonds, make great snacks, but need to be stored in
air-tight containers to avoid becoming rancid. Never eat a carbohydrate
without a protein to balance it, even as a snack! Get creative with
your combinations, snacking on celery with cheese, nuts and raisins, bean
dip with whole grain crackers. "Naked" carbohydrate snacks, such as rice
cakes, chips, popcorn, and sugar-free cookies are the most harmful to
your weight loss goal, sending blood sugar and insulin levels soaring
without the balancing effect of protein. Make
Friends With Fat You probably have heard again and again that dietary fat is the main
culprit in causing overweight people, obesity, and disease, but as I have
stated, this just isn't so. In a review of the medical studies on low-fat
diets published in the New England Journal of Medicine recently,
top nutritional researchers concluded that there is no apparent relationship
between dietary fat intake and conditions such as obesity, heart disease
and cancer. I'm not saying that a low-fat diet is responsible for the obesity problem
or for these other diseases. It's a well-known fact that a whole-foods,
vegetarian diet naturally low in fat is extremely beneficial for you.
But I can't emphasize this point enough—it's not fat that makes
you fat, but eating a diet high in refined, simple carbohydrate foods
and low protein, especially when eaten with certain kinds and quantities
of fats, that puts the pounds on and keeps them there. Of course if you
eat anything in excess, including fat, it's going to pack on the pounds,
but I'm talking about a balanced approach. Fat can be your friend. It's hard to believe, but recent research shows
that eating the right kinds of fats in the right proportions with other
foods will actually help you control your weight more than if you
cut fat out entirely. Including moderate amounts of dietary fat in your
diet will slow your digestion rate, allowing you to continue to feel full
even after the proteins and carbohydrates have left the stomach. Another
benefit is in the way certain kinds of "friendly" fats are metabolized
to impact insulin levels to regulate blood sugar and the storage of fat. What are these beneficial "friendly" fats that can aid in weight loss?
Like carbohydrates, all fats are not created equal, and its important
to know which fats to eat in what quantities in order to make fat work
for you, not against you. A brief lesson on the various kinds of fats and the terminology used
to describe them may be helpful. Fats are classified by how solid they
are at room temperature. Essential Fatty Acids (EFAs) are building blocks for our
cells. They're called essential because we need to take them in with the
food we eat. Vitamins E, A, and D rely on fatty acids for their absorption
and circulation throughout the body. There are a total of eight essential
fatty acids that fall into two classes—omega-6 and omega-3. A balanced diet supplies both omega-6 and omega-3. Omega-6 is found
mainly in vegetable oils, and omega-3 comes from certain kinds of fish.
The ratio of omega-6 oils to omega-3 oils should be about two to one,
but in our modern diet with its refined foods, the ratio is usually off.
We tend to eat ten times more omega-6 than omega-3 fatty acids. This imbalance
makes our cells more susceptible to insulin resistance and high triglycerides
(blood fat), both risk factors for obesity and heart disease. To rectify this imbalance and improve glucose tolerance, increase your
omega-3 intake by eating deep-water fish (salmon, tuna, cod, mackerel)
two times a week, and avoid foods that contain vegetable oil, in order
to reduce your consumption of omega-6 fatty acids. Make sure you take
your B vitamins, magnesium, zinc, and vitamin C to increase your absorption
of omega-3 fatty acids, a combination available in any good multivitamin
and mineral pill. When eating fats, try to avoid hydrogenated and partially hydrogenated
oils, which are chemically processed to increase commercial shelf life
and contain damaging trans-fatty acids, which further throw off the EFA
balance. The saturated fat of butter, eaten in moderation, is actually
healthier than margarine. Reduce your intake of fried foods, vegetable
shortening, many microwavable and TV dinners, crackers, cookies, cakes,
and other convenience foods, and you'll be on your way towards eliminating
harmful fats from your diet. Finally, learn to use and love olive oil, especially cold-pressed, extra-virgin
olive oil that has undergone the least processing and has the best taste.
Keep your use moderate; one or two tablespoons a day is plenty. The healthy
monounsaturated fats in olive oil do not produce trans-fatty acids when
heated for cooking, and resist rancidity when stored on the shelf. Mediterranean
populations have benefited from olive oil down through the ages, with
their lowered rates of heart disease as compared with Americans. Drink
Adequate Water To Flush Away The Fat And Toxins It's a good idea regardless of your diet to drink eight to ten glasses
of pure water daily. Most of us are chronically dehydrated because
we ignore urgent thirst signals that are masked by fluid-robbing drinks
such as coffee, tea, caffeinated sodas, and diet drinks. Drinking enough water also helps to curb your appetite, because often
when you get a hunger pang, you are actually feeling dehydrated. Next
time you think you're hungry, drink a glass of water and see if your hunger
goes away. Remember
Your Vitamins, Minerals, And Antioxidants It's important to your No-Will-Power Weight Loss Program to take a high
quality multivitamin, rich in minerals and antioxidants. Antioxidants
help control harmful free radicals that do damage to your skin and heart,
causing premature aging and lowered immunity to disease. When you
switch to a low carbohydrate diet and begin to burn excess fat accumulated
over the years, toxins that may have been stored for years, such as pesticides,
solvents, and heavy metals, are released into your blood, increasing the
number of free radicals. These toxins released in the fat-burning process
also put a burden on the liver, the organ that filters and cleans your
bloodstream. Alpha-Lipoic acid, a nutritional supplement available over-the-counter,
is a super antioxidant, protecting the cells from damage inflicted by
free radicals. If you are overweight, you are more susceptible to chronic
and degenerative diseases, and you are in extra need the protective support
of antioxidants to keep your immune system strong. Research in Germany,
where alpha-Lipoic acid has been used to treat diabetics for more than
25 years, shows alpha-Lipoic acid enhances the action of insulin and
anti-diabetic drugs in lowering blood-glucose levels. Get natural
sources of this powerful antioxidant from foods like potatoes, spinach,
red meat, and beef liver. As a supplement, take alpha-Lipoic acid in combination with vitamins
E and C—both strong protectors against the harmful effects of high
glucose levels themselves. I recommend 50 to 300 mg of alpha-Lipoic acid
daily to reverse problems related to glucose intolerance and insulin resistance.
If you are insulin resistant, you may be deficient in vitamin C, which
is treated like glucose by cells that have lost their sensitivity to insulin.
And like glucose, vitamin C is not admitted freely into the cells. Supplementing
with 1,000 to 2,000 mg of vitamin C daily ensures it is available for
its antioxidant properties as well as its ability to lower glucose levels
and normalize insulin's response to glucose. Put
Regular Exercise Into Your Life Regular, daily exercise is a vital component of the No-Will-Power Weight
Loss Program because it helps to: Considering the impact of carbohydrates on weight loss, the burning of
calories no longer appears to be the most important component in exercise-related
weight loss, although it certainly plays a role. The lowering of insulin
levels may be more fundamental in helping you to lose weight, and, in
combination with the moderate carbohydrate diet, even mild or moderate
activity or movement choices can help you reduce your insulin levels and
decrease your body's insulin resistance. To get the most benefit out of your exercise program, do a combination
of aerobic exercise and resistance training. Aerobic
exercise—raising your standing heart rate for 20 to 30 minutes
a day—will help you burn calories and boost metabolism. If this is
too rigorous, you'll still get benefits from simply walking regularly.
Walk to the store, walk up that flight of stairs, mow your lawn, and weed
your garden. Studies have shown that even these short intervals of exercise
and movement do have a beneficial effect. More recent studies now show
that low intensity, prolonged exercise, such as a daily brisk walk of
45 minutes to an hour, will substantially reduce insulin levels and the
concentration of fat in your blood, thus reducing the risk of both diabetes
and heart disease. The exercised muscles will take in more glucose (meaning
lowered insulin) for up to 72 hours after a meal. Resistance training (weightlifting of any sort) will help
you tone your body and add muscle. Did you know that for every pound of
muscle you add to your body, your body will burn an extra 50 calories
at its resting rate? This is because muscle is metabolically active
and uses energy at a much higher level than fat, which just sits on
your hips and stomach and expends no energy. Just think: ten pounds of
muscle equals 500 extra calories burned each day; if you burn even an
extra 300 calories each day, you would reduce your weight by 25 pounds
in a year. Any kind of exercise revs up your resting metabolic rate
(RMR)—the amount of energy needed to keep muscles fed and organs
functioning—to burn more calories. Remember, when you eat fewer calories,
your body will compensate by slowing metabolic rate through the set point
in your brain, leaving you sluggish, cold, plagued by food cravings, yet
weighing pretty much the same. In other words, burning the same number
of calories through exercise, instead of cutting them through diet, can
be more effective. After age 40, we grow less active and starting in our 30s, we lose muscle
at the rate of one percent per year, lowering our RMR. The more muscle
you add, the faster your RMR—meaning your muscles go to work burning
calories for you even when you sit at a computer all day. A Tufts University
study of women who took up moderate weight lifting found they averaged
35 to 76 percent increases in strength, and went on to increase their
daily activity levels by 24 percent, compared with an equal decrease in
a non-trained control group. Bottom line: getting stronger encourages
you to do more, because you can do more. And think of all the calories
you will just naturally burn in the course of your daily activities, before
you even start your workout! So what's the magic minimum you must perform any kind of regular exercise
to get the benefits? For most people trying to lose weight and keep it
off, the federal Center for Disease Control and Prevention recommends
a minimum of 30 minutes a day. If you're finding it difficult to set aside
that amount of time each day, not to worry. Breaking up your exercise
half-hour into three 10-minute sessions is better than not doing your
exercise at all. The important thing is that you increase your daily physical
movement to balance insulin, build muscle and burn calories. Supplements
To Support Your No-Will-Power Just as you can turn around weight gain and burn fat by
eating the right foods in the right balance, so you can also speed
up weight loss with specific natural supplements—vitamins, minerals,
herbs, absorption co-factors, and certain amino acids. Many of the diet
pills commonly prescribed by doctors provide three basic elements: a diuretic
to promote loss of water, a mild stimulant to pick up flagging energy,
and some form of mood elevator that masks hunger and calorie deprivation.
These effects can be easily achieved by natural substances—many of
them are herbal alternatives that are easier on the body, and have fewer
side effects. You'll find that taking supplements will not only give you
an advantage in reaching your weight loss goal, but will make your new
eating plan easy and enjoyable. The following supplements will support
you on the No-Will-Power Weight Loss Program by their ability to balance
blood sugar, speed up metabolism, burn fat and stimulate muscle growth,
and curb appetite and cravings. Supplements
That Balance Insulin Levels And "Rev Up" Chromium Chromium occurs naturally in the following: I recommend 200 to 600 mcg per day to help rein in out-of-control insulin
levels. If you have diabetes, you may want to take 400 to 800 mcg, but
consult your physician if you are taking other blood sugar controlling
medications. If you do fall off the wagon and indulge in that occasional
dessert, take 200 mcg of chromium to bring down the surge of glucose and
insulin, which will occur 30 minutes to two hours later. This way you
can stop that pie or cake making you miserable for six to eight hours.
Also, try to balance the sweet dessert by eating some protein with fat
at the same meal to protect you from spiking insulin and the roller coaster
effect. Zinc Optimal amounts of zinc vary widely among individuals, but in general
I recommend 15 mg daily for men and women. Magnesium Vanadium Methylsulfonylmethane (MSM) Higher amounts are available through supplements. To get therapeutic
amounts, take MSM in tablet form, starting at two grams per day and increase
as needed. Always take vitamin C with your MSM for better absorption,
and divide both doses into two to three amounts taken with meals. Coenzyme Q10 (CoQ10) Vitamins Other vitamins have benefits that aid in weight loss. Vitamin A,
also an antioxidant, can promote insulin sensitivity, supporting cells
to admit more glucose and bring down elevated insulin. If you don't get
your vitamin A in your multivitamin, consider taking 20,000 IU of vitamin
A daily. Vitamin E, like alpha-Lipoic acid, acts as a powerful
antioxidant to control free-radical damage, and also protects cells from
the harmful effects of glucose, reduces glucose levels, improves insulin
sensitivity, and improves circulation and hearth health. To protect against
insulin resistance, diabetes, and heart disease, take 400 IU of natural
(d-alpha) vitamin E a day. "Dry" vitamin E is more easily absorbable. Herbal
Supplements An extract made from the following herbs can lower blood
sugar levels by aiding transportation of glucose into the cells: These three breakthrough herbs used together, can be a tremendous
help in combating carbohydrate cravings and in accelerating the fat burning
process according to research done in Japan, Europe, and the U.S.
These herbs are not stimulants, but act as powerful antioxidants. Here
are the top 3 benefits of this startling herbal breakthrough. They will: When sugar is converted to fat or when it remains circulating in your
bloodstream, it can become a toxic free-radical menace. If it's burned
for fuel there is no problem and no weight gain. These herbal wonder workers actually balance your blood sugar level.
Balanced blood sugar means you've finally tamed that sweet tooth—but
that's only part of the equation. These herbs will also help burn stored
fat that you've been trying to get rid of for years. They can have a dramatically
beneficial impact on your life. Chinese and Siberian Ginseng root (Panax ginseng
and Eletherococcus senticosus) have been used in Asia for centuries,
and can reduce fasting blood glucose and weight, as well as stimulate
metabolism for added energy. Take ginseng with a four to seven percent
ginsenoside content. If you take more or less, you can throw blood sugar
off rather than bring it into balance. Ephedra, or Ma Huang, is a Chinese medicinal
herb that stimulates the metabolism for weight loss. Taken in excess,
ephedra can have an amphetamine-like effects, causing rapid heartbeat
and high blood pressure; it should never be used by someone with heart
problems. An excellent replacement for Ma Huang is Country Mallow
Leaf. Country Mallow Leaf stimulates metabolism for weight loss,
but is much milder than Ma Huang. It works exceedingly well for rapid
weight loss, especially in combination with cinnamon bark and
vitamin B6. There are many other herbs that are often found as supportive factors
in formulas designed to aid in weight loss: All of these herbs and herbal extracts are natural and safe and no significant
side effects have been reported when taken as directed. Absorption Co-factors Supplements
That Help Your Body Burn Fat And Stimulate Muscle Growth Octacosonal Amino Acids Carnitine is made in your body from the amino
acid lysine, which is found in whole grains, legumes (including
soy), and meats. To manufacture carnitine, your body also needs vitamin
B6, niacin, iron, and vitamin C. When carnitine is abundant in your body,
more fat can be burned for energy, an ideal situation for weight loss.
Carnitine also cleans up waste substances in the blood formed when your
body breaks down fat and improves your liver's ability to break down fats
for excretion. You can find carnitine at your health food store, but avoid
the synthetic "D" or "DL" carnitine, which can have negative
side effects. To burn fat, I recommend 1,000 mg to 2,000 mg daily on an
empty stomach, in divided doses. Use smaller doses for maintenance and
prevention. The amino acid arginine helps metabolize
stored body fat and tone up muscle tissue. Arginine is required for
the synthesis and release of the pituitary gland's Human Growth Hormone
(HGH), which stops being made by your body after age 30. Often called
the "youth hormone," HGH is responsible for stimulating growth, repairing
and building tissue, and shifting metabolism so that fat is the fuel of
choice for your body to burn. Since HGH is released from the pituitary
within the first hour or two after reaching deep sleep, arginine helps
you shape up while you sleep, and should be taken in a time-release
formula, when available. To help build fat-burning muscle and enhance
tone, take 3,000 mg of arginine one hour before your regular workout session.
Any physical trauma increases your need for dietary arginine, found in
all protein rich foods, including whole wheat bread, sunflower and sesame
seeds, raisins, oatmeal, brown rice, nuts, gelatin desserts and chocolate.
Other amino acids that release HGH are tyrptophan and tyrosine,
and glutamate and glycine, which should be
taken together because they work synergistically. Always take amino acids
on an empty stomach with juice or water; time-release tablets are the
best. 5-hydroxytryptophan (HTP) is a serotonin
(the brain's calming chemical) precursor with some antidepressant
activity that has been shown in several studies to promote weight loss.
It has been studied in diabetic and non-diabetic patients, and promotes
a feeling of fullness and cuts down on sugar cravings. HTP should not
be taken at the same time as antidepressants, as side effects due to excess
serotonin may occur. Green
Tea To Curb Your Appetite And Cravings While I recommend that the focus of your weight-loss plan
be on eating a balanced diet, rather than counting calories, it is true
that you must balance your intake of calories with the calories you burn
in order to loose weight. If you find your appetite burgeoning out of
control, there are herbal supplements that can help, and they are far
safer than diet drugs. Green tea extract is one of the most promising
weight reduction agents to come along in some time. Green tea extract
is effective in controlling appetite and has the added bonus of being
a great disease-fighting antioxidant. Recent studies have shown that green
tea extract can increase energy expenditure in human subjects by inhibiting
the enzyme that causes the breakdown of norepinephrine,
a stress hormone, thus causing an increase in the metabolic rate. This
will cause you to naturally burn more calories. A
Plan For The Rest Of Your Life You are now fortified with everything you need to make your
permanent weight loss a journey of health and success. I have every confidence
that if you follow the No-Will-Power Weight Loss Program and get regular
exercise, even as simple as walking daily, you will finally be able to
get that sweet tooth under control, lose fat you've been carrying around
for years, and enjoy a slim, healthy body for the rest of your life. Bringing the three major food groups—carbohydrates,
proteins, and fat—into balance to bring your insulin and blood sugar
into balance, is the key. And with the help of safe and effective
natural supplements, you can't miss your goal. Friends will notice the
change in your appearance almost immediately—shinier hair,
clearer skin, more vitality—because you aren't just on a diet,
you've transformed your lifestyle to one of health and energy, a combination
that is always attractive to others. Now that you are ready to start, read over the Seven-Day
Sample Menu Options for mealtime ideas I have included at the
end of this report, and begin enjoying your new health, vitality, and
slimness! Seven-Day
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