Crash diet and strenuous exercise– is not the answer to weight loss. For us to better understand the science behind excessive fats and what we eat- then let dive in deeper of our diet basic components. Then we can set up a plan that will help us to change our diet and simple exercise to a healthy weight-loss regime.
Ever since the cultivation of grains led to the transition away from hunter-gatherer living and into civilization, humans have favored a carbohydrate-dominant diet. Grains are an easy food to grow, store, and prepare, enabling a society to live in one place, specialize labor, and escalate technological progress.
Unfortunately, the progress of civilized life has come at the expense of health, since a diet high in carbohydrates is a serious affront to our genes. We evolved over millions of years to prefer hunter-gatherer fare, which is by comparison extremely low in carbohydrates 1.
Consuming a high-carbohydrate diet creates a vicious cycle of dependency on carbohydrates for energy. This is because ingested carbohydrates are immediately burned for energy, with the excess transported by insulin into the muscle and liver cells for storage as glycogen, and, when glycogen storage is maxed out, the remainder of those ingested calories head into fat cells for storage. The insulin surge triggers a decline in available energy in the bloodstream, thereby activating an appetite for more quick energy carbs. Meanwhile, internal sources of energy remain untapped, overriding our genetic preference to burn fat without depending on regular meals.
At the same time, abundant energy is trapped in storage depots that are inaccessible thanks to excess insulin in the bloodstream. Being carbohydrate dependent can also trigger the fight-or-flight response, since your body perceives the lack of available energy in the bloodstream as a life-threatening situation. If you are stuck in a carbohydrate dependency cycle but happen to miss or delay a meal and run low on fuel, the fight-or-flight response will trigger gluconeogenesis, a process by which lean muscle tissue is converted into glucose to provide for your immediate energy needs after an insulin-induced crash.
Because chronic high-insulin compromises your ability to burn your own body fat for energy, the major energy variable becomes your next meal. Attempting to balance energy and maintain ideal body composition with carbohydrate as the primary fuel source contributes to burnout (chronic and abusive stimulation of the fight-or-flight response), lifelong weight gain (can’t burn stored body fat efficiently), and disease patterns (excess glucose and insulin promote oxidation and inflammation) that are epidemic in modern life.
Setting a specific goal, when planning to lose weight, improves your chances of success. Only, be clear and definite with what you want happen. Vague aims such as ‘I’d like to be healthier’ or ‘I need to lose a few kilos,’ tend to produce half-hearted efforts and poor results. Instead, state your goal distinctly: ‘I want to lose 2-3 kilos this week and every week’ or ‘I will trim my waist line from 40” down to 32” by the end of the month.’ If you need to, write it down and put it where you will always see and read it. This way, you’ll always be reminded of what you want and need to accomplish by the end of the month, the week, or even the day.
Here are 10 more tips to lose weight even faster:
- Eat a high-protein low carb diet …
- Avoid sugary drinks and fruit juice. …
- Drink warm water a half hour before meals and don’t drink until 45 mins after.
- Eat soluble fiber. …
- Exercise,even a one hour walk a day,movement is key to health and weight loss …
- Eat whole, unprocessed foods. …
- Eat your food slowly.
- Dont eat after 7.30pm and before 11am
- Only eat when you are hungry.
- Fast once a week or intermittently.
Nutrition plays a great role in one’s health. Before going through the suggested diet for losing weight, let us first take time to familiarize ourselves how healthy eating works.
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