Outdated Information that Emphasizes Low Fat, High Carbohydrate Diets
Replacing naturally occurring fat in some foods with sugars to make them ‘diet’ (i.e. skim milk and processed meats) impacts our metabolism. That is to say, the simple sugars they contain cause insulin spikes that can signal physiological ‘storing’ as opposed to ‘burning’
Surprisingly, the amount of blood glucose that our body can tolerate before becoming toxic is extremely low, less than 50 Calories. The impact of this means that:
- Carbohydrate dense meals release high levels of insulin to to abosorb and remove excessive blood glucose
- Insulin slows fat metabolism, and can signal fat storing.
- Calorie dense, high carbohydrate, high Calorie meals lead to rapid body fat gain
Which Carbohydrates Have the Greatest Impact on Blood-Insulin?
1.) Sweets (Food and Drinks that are all Sugar)
Pure Cane Sugar is 100% High GI and all other carbs are rated by percentage based on it. Food where all or most calories come from sugar per the nutrition label (many candies, soft drinks, etc.) seriously impede weight loss.
2.) Excessive Sugary Condiments
These are no different than certain candies and soft drinks. They have little to no fat, protein, but just add calories from sugar on top of everything else. Jellies and Jams are also common culprits.
3. High Fat Condiments and ‘Extras’ (Ketogenic Diet being an exception)
While a modest portion of healthier fats fits the model of a well constructed meal, adding excessive mayo, cheeses, and dressings on top skyrockets the overall calorie content. A hypercaloric lifestyle will surely prevent weight loss, if not lead to gain.
Avoid These Common Fat Burning Blockers
5.) Excessive Potatoes
6.) High Carb Beers and Malt Liquors
7.) Sweet Wine
8.) Excessively ‘Bready’ Meals
9.) Pastries and Cakes
10.) *Sports Drinks (unless for fitness, health, or athletic purposes). The sugars in them raise blood glucose levels quickly and are indeed best suited for athletes
11.) *Excessive Beef (while it may not impact fat loss per se’, it severley impedes our body’s waste removal system. Consequently this affects results and overall feelings of wellness).
12.) Dishes that Pretty Much All Pasta
Pasta in itself is not bad. In fact, when balanced, there are numerous healthy, high protein, nutrient rich dishes. Especially for those of us who are more physically active. The issue is that we sometimes line a plate or bowl with a ton it (hence starch, hence excessive sugar) without portioning the serving with protein and veggies.
Nutrisystem and Weight Watchers focus on the reduction, substitution, and/or elimination of higher GI carbs.
In their place are lower GI (better) carbs such as those in fruits, veggies, and fiber rich foods, lean protein, and healthy fats. Despite antiquated beliefs and practices, while fat is more calorie dense than carbs, simple sugars have a greater effect on blood insulin levels. Also it is important to note, dietary carbs can also be stored as fat.
Lower GI carbs (glycemic index vs. glycemic load) elicit a response from our body similar to protein and fat; they take longer to break down and therefor have a lesser affect on blood insulin. Because insulin is one of the primary hormones that instructs our body to ‘store’, its regulation can help keep our metabolism in a ‘burning’ state. Our body’s process for breaking down body fat to burn for energy is called lipolysis. For more information about this whole thing, click here
How Reducing Excess Carbs Leads to More Effective Fat Burning Diet