It`s true more than a third of women and a one quarter of men are still trying to loose weight. We sink billions of dollars a year into diet programs,and products hoping to find the the golden key to weight loss, only to find that it wasn`t any better than what we have tired before.
While the desire to be thin is sometimes driven by fashion preferences, being over weight can become more than just a cosmetic issue. It has clearly been linked to cancer, diabetes, heart disease and other health problems
However the conventional , low calorie diet isn`t an effective solution to the problem any more.. For the vast majority of people, being overweight is caused not by how much we eat but rather by what we eat. So what to eat and not gain weight does not have to be difficult
The myth is that people get heavy by eating too many calories.Calories are a consideration, but over all they are not the cause of obesity.What seems to makes overweight people different is the amount of fat they eat, compared to thin people.who consume less fat and more complex carbohydrates. Complex carbohydrates are made of many molecules linked together as starches. When we eat the starchy part of grains, beans,fruits, and vegetables, the carbohydrates are broken apart into simple sugars, which is then absorbed and used by the body.The fats in foods easily adds up to fat on your body, while the complex carbohydrates help your body to burn calories. So what is important is to eat ample portions of the right foods that are essential to long term weight control.
Where diets go wrong. When we discover we`re heavier than we want to be,we have a natural inclination to eat less. We may skip lunch or eat a tiny bit for dinner in hopes that if we eat less our body will burn off some of its fat.But that is not necessarily true, It is quite the opposite, eating less makes it more difficult to loose weight.
Why? Cause the human body took its shape millions of years ago, and at that time there were no diets. The only low calorie event in peoples lives was starvation.Those who could cope with temporary lack of food were the ones who survived . Our bodies therefore ,have developed a built in mechanism to help us survive in the face of low food intake.
When you start a low calorie diet , you may know that you are trying to loose weight but as far as your body is concerned you are starving.Your biological defense mechanisms automatically begin to kick into action. First your metabolism slows down, then your body gets set to binge on the first available food.
Slowed Metabolism Our bodies are always active, even when we are sleeping we are breathing, our blood is pumping, through are veins, and our minds are conjuring up dreams of our worries and desires. When we are awakened the physical and mental activities of the day demand even more from your body`s energy.
To power all these activities, our bodies either use the energy of your daily foods or the stored energy contained in our body fat.. The speed at which our body consumes the energy is called metabolic rate, and in periods of food shortage, the body slows down the metabolic rate to conserve energy to save as much of the fat on your body as possible until the starvation period is over because fat is the body`s fuel reserve.
The more your food intake drops the harder your body tries to keep you from loosing fat,and the effect is significant . Your metabolic rate can drop 15 to 20 percent below normal on a 500 calorie diet. This reaction is frustrating to dieters because the longer they diet the harder it is to loose weight.
So even when your diet is over it can take weeks for your metabolism to speed up again. So when you go back to eating normally, fat is more easily accumulated.This metabolic slow down leads to the familiar yo yo dieting in which you loose weight then rebound to a higher weight than you started with,
The secret to keeping your metabolism from slowing down is to make sure your diet contains at least 10 calories per pound of your ideal body weight. In other words if you are aiming for a weight of 120 pounds, your daily menu should contain at least 1,200 calories, if you eat less than that you run the risk of slowing down your metabolism.
Binge and restrained rating The body`s second defense against starvation is the binge.This is a an automatic mechanism ,so it gets ready to take advantage of any food source it finds and is called the”restrained eater phenomenon.Your body in effect has side stepped your brain in order to accomplish this predictable biological phenomenon and is operating on the assumption that the food in front of you may be the only food you will have for awhile and it demands the binge.
Diets are not the only thing that leads to bingeing, skipping meals often results in over eating later in the day.So the best way to avoid binges is to not let yourself go hungry. Eat low fat snacks and meals as often as you feel you need.
Carbohydrates boost your metabolism. Most people still believe that complex carbohydrates are fattening.So they avoid starchy foods like breads, potatoes, and pasta. But it turns out carbohydrates are naturally low in calories. A gram of carbohydrates has only four calories, But a gram of fat has nine calories which is more than twice the calorie content of carbohydrates. It`s only when foods are covered with fatty toppings that they contribute to more calories in your diet.
Besides being low in calories. complex carbohydrates yet have another advantage for dieters. By consuming them they can actually boost your metabolism and speed up the burning of calories.
Your thyroid gland manufactures a hormone called T4, and is so named because it has four iodine atoms attached to it. This hormone has two possible fates. It can be converted in to active form of thyroid hormone called T3, which boost your metabolism and keeps your body burning calories.Or it can convert it into an inactive hormone called reverse T3 .with the result that your metabolism is slowed down.
When your diet is rich in carbohydrates, more of the T4 is converted into T3 which gives your metabolism a good boost. If your diet is low in carbohydrates, more of the T4 is converted into reverse T3 which slows down your metabolism.
The same thing will happen in long periods of low calorie dieting or starvation. Less of the T4 is converted into T3 and more to the reverse T3. This is the body`s way of guarding its reserves of fat; when not much food is coming in, the body conserves the fat and turns down the production of the fat burning hormone T3, but a diet generous in carbohydrates keeps T3 levels high which keeps the fat fires burning.
Something similar also happens with another hormone called nor epinephrine, a relative of adrenaline. As the carbohydrate rich foods gradually release sugar into the body more nor -epinephrine is produced which encourages faster metabolism.
When enough is enough Another important role of complex carbohydrates is that they are part of the cueing mechanism that tells the body when it is has enough food.Carbohydrates are the cue that the body needs to stop eating. Your body adjusts the appetite based on the carbohydrate content of the meal you eat.So you will wind up eating more if there are fewer carbohydrates on your plate and less if there are a lot.
Also fructose a natural sugar contained in fruit plays a role in the appetite cueing process . When consumed your appetite will diminish causing you to eat less fatty foods, because of it. So eating more fruits is another way to cut your appetite for fatty foods
Along with carbohydrates , plants also supply fiber, which contains almost no calories but adds texture to foods which makes them a food of choice because they are lower in calories and are more satisfying.
Fats a moment on your lips forever on your hips is an old saying yet it is the fastest way to add fat to your body if your diet focuses on fat based foods like, meat, dairy products,fried foods, vegetable oils, and dressings, rather than on the carbohydrate complex foods
When the body tries to store the energy from carbohydrates, it first has to chemically convert them to fat, a process that consumes 23% of its calories. So if you eat fat whether from animal fat or vegetable oil it is added to your body`s fat store with only about 3% of its calories burned in the process. And to make matters worse fat has no metabolism boosting effect and as far as your waistline is concerned fat is fat.
Focus on high carbohydrate foods for weight control A menu of beans, and vegetable naturally contains only 10% of fat. Eating only these foods will automatically eliminate a huge number of calories from your diet , so therefore you can eat larger portions of vegetable foods without gaining weight.
Reduced craving. Once we are use to fatty foods we tend to crave them because there is a set point with them when we are use to having a certain amount. If we have too much we do not like it yet if we have less we will feel deprived. So making new adjustments will take a few weeks but before long you can reset your taste to a lower level for fat.
Use your body Besides using low fat vegetables there’s another key to staying thin, it`s physical activity. So staying physically active has several advantages.. First all physical activities burns calories so the more you move the more calories you burn.
Second when you are physically active it resets your metabolism to burn calories more quickly and persists even beyond the period of activity.
Third when you stay active your muscles retain their mass. Muscle tissue has a rapid metabolism and even when at rest burns calories faster than other tissue.
Fourth physical activity helps keep the appetite under control but if you are over weight your appetite is less affected by physical activity.
Fifth people who use their body are able to relax better and get a better nights sleep. When you are chronically tired and stressed you are often attracted to unhealthy foods or other indulgences.
If following a low calorie diet has slowed your metabolism, change your dietary habits before you dramatically increase your physical activity Even though physical activity increases metabolic rate for most people , the stress of it can actually reduce the metabolic rate of people who have been on severe diets.
Keys to permanent weight control. Fat in our foods makes it all to easy for us to gain weight because it does not boots our calorie burning mechanism. Refined sugars and alcohol also contribute to weigh gain because they give us lots of calories without complex carbohydrates and fiber that can help us stay slim.
Low calorie dieting is no solution to the problem because it slows the metabolism and makes binges more likely.
The answer for permanent weight control is to base your diet on grains, beans, vegetables and fruits. These foods are more powerful in controlling weight than any weight loss plan. What to eat and not gain weight has never been made easier when you incorporate these foods into your everyday diet. Most people can eat all they want when they want at any time and will stay slim.