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Supplementary Article Related To Weight Loss
Top Level Articles
Most people who are trying to lose weight are probably aware of the common advice to avoid carbohydrates, but many are unaware of why this reommendation is so critical and to what extent carbs need to be avoided. Although some experts will proclaim that calories are calories and weight loss is simply a matter otaking in fewer calories than you burn off with exercise and daily activities, not all calories are burned the same way. With some investigation, it quickly becomes clear that calories from carbohydrates are much more difficult to burn than calories from other sources carbohydrates have a strong tendency to promote fat deposition.
Eating carbohydrates in large amounts triggers the release of insulin from the pancreas. Insulin is used by the body to promote the storage of excess blood sugar that occurs just after eating so it can be used for energy at a later time.
When more blood sugar is avaliable than what is required for the immediate needs of the body, insulin production increases to start the proces of storing the excess for use at a later time. The first storage form is called glycogen, which is primarily held in the muscles and liver. Since glycogen storage is rather limited, when it fills up, insulin then promotes the storage of the remaining surplus blood sugar in the form of fat.
There is an enormous amount of potential space for fat storge. Fat cells are plentiful and each cell can enlarge to more than one hundred times its starting volume to allow for additional storage of fat.
Insulin is extremely powerful in its fat storage effects. In fact, not only does it stimulate fat storage, high levels of insulin block the effects of the body's fat burning mechanisms. This is where the importance of limiting carbohydrate consumption comes into play.
High carbohydrate intake (and it really doesn't need to be very high) stimulates the release of large quantities of insulin. This high production of insulin effectively prevents the body from burning fat - for 24 to 48 hours! In fact, a single meal containing 20 to 25 grams of refined carbohydrates (about the amount in a slice of sandwich bread) can completely block your ability to burn fat for 1 to 2 days - regardless of what you eat and how much or how hard you may exercise during that time.
Some people might dispute that last statement on the basis that some people do lose weight even though they regularly consume carbohydrates. It's not that eating carbohydrates prevents all weight loss, it's that the insulin response prevents fat burning. Loss of retained water weight and weight loss through the burning of muscle and lean tissue can proceed in the presence of high insulin. The big problem here is that lean tissue is highly metabolically active, so any loss of this tissue will reduce the metabolic rate over time and make weight loss very difficult.
Due to the blocking of fat burning by insulin, it is highly suggested to avoid eating refined carbohydrates as much as possible. Now, I am not recommending that everyone go on the Atkins diet. Too much protein can overwork the liver and cause its own difficulties with lasting weight loss. I suggest a diet that is high in fresh and frozen vegetables, seeds, nuts, fruit, and moderate amounts of animal proteins from meat, eggs, fish, etc.. With this sort of diet, you will be getting some carbohydrates in the diet, but mostly from high-fiber sources which do not have the strong insulin-stimulating effects of refined grain products.
A few diet plans will recommend a low carbohydrate intake, yet suggest allowing yourself a "reward" of some high-carbohydrate food like a cookie or other sweet as often as once per week. I disagree with this recommendation as it can sabotage your natural weight loss program on two levels. First, as we've been discussing, the carbs will trigger a high insulin release which will shut off your ability to burn fat for up to two days. So, at once per week, you could lose as much as 8 days per month of potential fat burning - decreasing the effectiveness of your diet by as much as 25%! The other problem is that eating carbs tends to set you up for carb cravings. At the very least, such cravings will test your will-power, and they could cause you to cheat on your diet repeatedly. This could ultimately doom your diet to total failure. My advice is to save your carbohydrate consumption for special occasions only - which should be limited to once per month or less.
You now hopefully have a more complete comprehension of why it is so important to avoid eating refined carbohydrates if you wish to burn fat and lose weight. If you can discipline yourself to stay away from carbs for a few weeks, you will likely lose any cravings for them that you might have and you'll be well on your way to lasting weight loss success.
Dr. George Best writes extensively on the subject of natural weight loss. He has been assisting people with weight loss in his practice since 1992. To get additional resources on starting a natural weight loss plan, please visit www.TrainYourBrain4WeightLoss.com.
Why Eating Carbohydrates Sabotages Weight Loss
by Dr. George BestMost people who are trying to lose weight are probably aware of the common advice to avoid carbohydrates, but many are unaware of why this reommendation is so critical and to what extent carbs need to be avoided. Although some experts will proclaim that calories are calories and weight loss is simply a matter otaking in fewer calories than you burn off with exercise and daily activities, not all calories are burned the same way. With some investigation, it quickly becomes clear that calories from carbohydrates are much more difficult to burn than calories from other sources carbohydrates have a strong tendency to promote fat deposition.
Eating carbohydrates in large amounts triggers the release of insulin from the pancreas. Insulin is used by the body to promote the storage of excess blood sugar that occurs just after eating so it can be used for energy at a later time.
When more blood sugar is avaliable than what is required for the immediate needs of the body, insulin production increases to start the proces of storing the excess for use at a later time. The first storage form is called glycogen, which is primarily held in the muscles and liver. Since glycogen storage is rather limited, when it fills up, insulin then promotes the storage of the remaining surplus blood sugar in the form of fat.
There is an enormous amount of potential space for fat storge. Fat cells are plentiful and each cell can enlarge to more than one hundred times its starting volume to allow for additional storage of fat.
Insulin is extremely powerful in its fat storage effects. In fact, not only does it stimulate fat storage, high levels of insulin block the effects of the body's fat burning mechanisms. This is where the importance of limiting carbohydrate consumption comes into play.
High carbohydrate intake (and it really doesn't need to be very high) stimulates the release of large quantities of insulin. This high production of insulin effectively prevents the body from burning fat - for 24 to 48 hours! In fact, a single meal containing 20 to 25 grams of refined carbohydrates (about the amount in a slice of sandwich bread) can completely block your ability to burn fat for 1 to 2 days - regardless of what you eat and how much or how hard you may exercise during that time.
Some people might dispute that last statement on the basis that some people do lose weight even though they regularly consume carbohydrates. It's not that eating carbohydrates prevents all weight loss, it's that the insulin response prevents fat burning. Loss of retained water weight and weight loss through the burning of muscle and lean tissue can proceed in the presence of high insulin. The big problem here is that lean tissue is highly metabolically active, so any loss of this tissue will reduce the metabolic rate over time and make weight loss very difficult.
Due to the blocking of fat burning by insulin, it is highly suggested to avoid eating refined carbohydrates as much as possible. Now, I am not recommending that everyone go on the Atkins diet. Too much protein can overwork the liver and cause its own difficulties with lasting weight loss. I suggest a diet that is high in fresh and frozen vegetables, seeds, nuts, fruit, and moderate amounts of animal proteins from meat, eggs, fish, etc.. With this sort of diet, you will be getting some carbohydrates in the diet, but mostly from high-fiber sources which do not have the strong insulin-stimulating effects of refined grain products.
A few diet plans will recommend a low carbohydrate intake, yet suggest allowing yourself a "reward" of some high-carbohydrate food like a cookie or other sweet as often as once per week. I disagree with this recommendation as it can sabotage your natural weight loss program on two levels. First, as we've been discussing, the carbs will trigger a high insulin release which will shut off your ability to burn fat for up to two days. So, at once per week, you could lose as much as 8 days per month of potential fat burning - decreasing the effectiveness of your diet by as much as 25%! The other problem is that eating carbs tends to set you up for carb cravings. At the very least, such cravings will test your will-power, and they could cause you to cheat on your diet repeatedly. This could ultimately doom your diet to total failure. My advice is to save your carbohydrate consumption for special occasions only - which should be limited to once per month or less.
You now hopefully have a more complete comprehension of why it is so important to avoid eating refined carbohydrates if you wish to burn fat and lose weight. If you can discipline yourself to stay away from carbs for a few weeks, you will likely lose any cravings for them that you might have and you'll be well on your way to lasting weight loss success.
Dr. George Best writes extensively on the subject of natural weight loss. He has been assisting people with weight loss in his practice since 1992. To get additional resources on starting a natural weight loss plan, please visit www.TrainYourBrain4WeightLoss.com.