To Shed Pounds, You MUST Eliminate This From What You Eat
by Joseph Mercola: The
Soap You Should Never Use – But 75% of Households Do
To be thin,
you need to make smart food choices, watch your portion sizes
and stay active. Yahoo Shine has made a list of nutritious, wholesome
foods that can help keep you slender. Here are some of them:
Apples are a good source of dietary fiber, which contributes
to a healthy digestive system and reduces cholesterol and
also fills you up without calories.
An ounce of almonds contains 167 calories, but has about
6 g of protein and 3 g of fiber, both nutrients that can make
you feel full.
Research shows that eating eggs at breakfast can help you fight
weight gain all day long.
To read more
the rest of the list, you can click on the link below.
Shine July 5, 2011
One of the
most pervasive MYTHS about weight loss is that you can lose weight
by just restricting your calories and increasing your exercise.
If you believe this and are seeking to lose weight, let me warn
you that you will be in for a load of heartache as this is a myth
that is not based in reality.
The key is
the quality of your calories and exercise. Typically you
will need to replace your grain carb and sugar calories with high
quality protein and fats and replace cardio exercise with high
intensity training like Peak 8. I realize that this might conflict
with your previous understanding of a healthy diet, but that is
clearly what the bulk of the science and anecdotal evidence supports.
world, filled with 'convenience foods' of all sorts, it's harder
than ever to keep your weight under control. In the decades since
processed foods took over the market place, people have strayed
further and further away from fresh whole foods, and this, I believe,
is the main crux of the problem. So let's take a look at what the
typical American is eating. According to the US Department of Agriculture
(USDA), the top nine foods eaten by Americans are:
Is it any wonder
why we are having health problems when SO MANY are eating foods
that are not designed to keep them healthy? This table does not
list the foods in any particular order, but soda is the number
one source of calories in the US. Once you know that
fructose and other sugars, along with refined grains, are the primary
culprits behind the obesity epidemic, it's really no wonder
2/3 of all American adults are now overweight or obese…
Promotes Weight Loss
listing individual foods that can help you maintain a healthy weight,
I'm going to give you some pointers on healthy choices within the
three primary groups of nutrients that all people need:
I believe that
once you understand that you need all three, and know which foods
within each group to focus on, "dieting" will be a thing of the
past for you. Your body is designed to maintain a healthy equilibrium,
both in terms of optimal health and weight, and it will do its best
to stay that way provided you give it the proper tools the
proteins, healthy fats, good carbs and micronutrients that
it needs to thrive.
If you feel
hungry, irritable, sleepy or sluggish after a meal, it's a sign
that your meal did not contain the appropriate ratios of carbs,
fats and proteins for you, so it's important to listen to your body.
When it comes
to weight loss, I believe there are two primary dietary recommendations
that directly conflict with most people's dietary choices but could
make a very big difference for them:
restricting carbohydrates (sugars, fructose, and grains) in your
healthy fat consumption
To Lose Weight
You MUST Limit Fructose to Less than 15 Grams per Day
It is important
to understand that the foods you eat are three times more important
for controlling your weight than your exercise. It's very easy to
sabotage yourself with sugary foods and beverages; especially
beverages containing high fructose corn syrup, which many sports-
and energy drinks are chock full of.
and other sugars just before or during exercise will cause your
blood sugar and insulin levels to spike and crash, most likely resulting
not in increased hydration, but in reduced athletic performance.
Not only that, but consuming fructose after your workout will completely
down your body's production of HGH! This includes items that
are typically viewed as healthy, such as fruit juice or even large
amounts of high fructose fruits.
to Dr. Robert Lustig, fructose is "isocaloric but not isometabolic."
This means you can have the identical amount of calories from fructose
or glucose, fructose and protein, or fructose and fat, but the metabolic
effect will be entirely different. Different nutrients provoke
different hormonal responses, and those hormonal responses play
an important role in determining what happens to those calories,
including how much ends up being stored as fat. This is why calorie-counting
doesn't work for weight loss.
One of the
scientific analyses published to date on the topic of fructose
and weight gain found that fructose consumption leads to decreased
signaling to the central nervous system from two hormones, leptin
and insulin, both of which play key roles in hunger and satiety,
as well as weight control.
Leptin is responsible
for controlling your appetite and fat storage, as well as telling
your liver what to do with its stored glucose. When your body can
longer "hear" leptin's signals, weight gain, diabetes and a
host of related conditions may occur. Insulin is also a potent regulator
of fat accumulation. The analysis concluded that:
consumption of diets high in … fructose is likely to lead to increased
energy intake, weight gain, and obesity."
So please understand
that the number one step of any weight loss and weight maintenance
plan is to severely restrict or eliminate fructose from your diet.
My recommendation is to keep your total fructose intake
below 25 grams of fructose per day, if you're in good health. Most
people will also benefit from limiting your fructose from fruit
to 15 grams a day, and, if you need to lose weight, you likely will
need to limit your total fructose consumption to 15 grams
a day total, including that from fruit.
(Deglet Noor style)
of med. melon
(3.5" x .75")
pink or red
of med. melon
seedless (green or red)
Promote Health and Optimal Weight?
It's also important
to understand that while carbohydrates include sugars, grains, fruits
and vegetables, not all of these help promote optimal health and
weight. All sugars and grains (including organic ones) promote insulin
resistance, which sets you firmly on the path toward ill health.
One of the
best ways to improve your health and weight is to make sure your
carbs are primarily in the form of fresh, minimally processed high
quality vegetables, ideally locally-grown and organic, with a majority
of them consumed raw. One simple way to boost your vegetable intake
is to juice them. I am firmly convinced that juicing is one of the
key factors to giving you a radiant, energetic life, and truly optimal
health. And for every vegetable you pack onto your plate, you'll
have less room for all those other simple carbohydrates that can
expand your waistline.
You can review
my comprehensive approach to how to juice on my
vegetable juicing page.
you opt to eat them raw or juice them, some vegetables contain more
health-promoting nutrients than others. And some, such as carrots
and red beets, also have higher sugar content than others, which
you'll want to avoid if you're currently overweight, are insulin
resistant or diabetic, or have any chronic disease.
fruits, stick to those that are low in fructose, such as apricots,
cantaloupe, lemons, limes, passion fruit, plums and raspberries.
The following lists detail some of the best and worst vegetables
for your health:
(actually a fruit)
and red cabbage
romaine, red leaf, green leaf
red, green, yellow and hot
sparingly due to high carbohydrate levels
fruits except for limes and lemons
Can Fats Help
You Manage Your Weight?
Yes, they can.
Saturated fats from animal and vegetable sources (such as grass-fed
red meat, raw dairy, and tropical plants oils) are, contrary to
what you've been told for the past several decades, vitally important
for optimal health, and they provide a concentrated source of energy,
which you'll need once you cut down on energy-dense sugars and grains.
(think margarine and vegetable oils) are the
fats you want to avoid as much as possible. These are the types
of fats that will clog your arteries and promote heart disease.
on the other hand, provide the building blocks for your cell membranes
and a variety of hormones and hormone-like substances that are essential
to your health. They're also carriers for important fat-soluble
vitamins A, D, E and K, and required for the conversion of carotene
to vitamin A, for mineral absorption, and for a host of other biological
Fats also slow
down absorption of your meal so that you feel satiated longer, which
in and of itself can help you shed some pounds if your problem is
frequent snacking due to constant hunger. Protein will further curb
your hunger, which I'll discuss below.
healthy fats include:
made from raw, grass-fed organic milk
Nuts, such as, almonds or pecans
pastured egg yolks
organic nut oils
using coconut oil for cooking, frying and baking, and saving the
olive oil for salad dressing only, as it is easily damaged by heat.
Also, if you need to increase calories you will need large amounts
of these types of fats. When I'm in need of fat, I may have a quarter
pound of butter in one day. I typically combine four tablespoons
of butter with two tablespoons of coconut oil, a scoop of Pure Protein
Power for protein and flavor, then chia or psyllium powder to thicken
the mixture. It is an absolutely delicious snack that provides plenty
of healthy fats and high quality calories.
This is an
amazingly potent appetite-suppressant for many hours. However the
caution is here is that your body will need to be shifted to fat
burning metabolism mode, otherwise it won't work well. If you are
eating the typical foods in the first table in this article you
will need to shift off of them for 2-3 weeks before you can start
using high levels of fats for fuel.
you want to be mindful of is animal-based omega-3. Deficiency
in this essential fat can cause or contribute to very serious health
problems, both mental and physical, and may be a significant underlying
factor of up to 96,000 premature deaths each year. For more information
about omega-3's and the best sources of this fat, please review
this previous article.
to balance your omega-3 to omega-6 fat ratios, and typically this
requires you to increase your omega-3 intake by taking a high quality
animal-based omega-3 supplement, while simultaneously avoiding vegetable
oils (trans fats), which are the primary source of damaged omega-6
The issue of
satiety is a big one, especially when trying to manage your weight,
and food manufacturers know this. According to an article
in The Food Navigator, published last year, the US diet food
market which is typically focused on increasing satiety without
the calories is valued at $3.64 billion annually! Unfortunately,
most "diet foods" are among the worst foods there are. Nearly all
of them are processed and pre-packaged, and many contain high amounts
of fructose, not to mention a slew of chemical additives.
This goes back
to what I said earlier: you cannot judge the "diet-worthiness" of
a food based on calories alone. You have to look
at the source of those calories, and regardless of
how many calories the fructose amounts to, remember that the vast
majority of that fructose will turn directly into fat!
As I mentioned
earlier, healthy fats can help you feel fuller longer, but protein
beats both fats and carbs when it comes to satiety. Eggs (especially
the yolks) and whey protein are excellent breakfast options for
this reason. I typically also have a whole avocado for breakfast
along with some red onions on my vegetable pulp from juicing, and
four organic pastured raw egg yolks..
protein sources include:
protein sources, it's extremely important to find high-quality varieties.
CAFO beef, pasteurized
dairy and farm-raised
Of the protein
sources listed here, whey is perhaps the best of them all. But again,
quality makes all the difference. Most whey products are
from isolates that use putrid proteins that are even more toxic
than trans fats. Make sure your whey is derived from grass-fed dairy
cows, and minimally processed, without added artificial sweeteners
If you're like
most Americans, you're probably carrying a few extra pounds.
I'm here to tell you that not only is it possible to take off the
extra weight with a little thoughtful planning, it is also possible
to keep the weight off by following a few sensible dietary guidelines.
For more comprehensive details, please see my
nutritional plan, which is divided into beginner, intermediary and
advanced, so that you can slowly work your way toward a healthier
lifestyle without too much fuss.
2011 Dr. Joseph Mercola
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