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|Carbohydrates Why They Can Be Your Diet Enemy...
Carbohydrates come in two basic forms: complex and simple. Simple carbs are one, two, or at most three
units of sugar linked together in single molecules. Complex carbs are hundreds or thousands of sugar
units linked together in single molecules. Simple sugars are easily identified by their
taste: sweet. Complex carbs, such as potatoes, are pleasant to the taste buds, but not sweet.
There are two groups of complex carbs: high fiber and low fiber. High-fiber, complex carbs are not
digestible, at least not by human beings, because we do not have the enzyme to do the job. Cows have that
enzyme; that is why they can get calories out of grass, and we cannot. The main stuff in
high-fiber, complex carbs which is indigestible by humans is called "cellulose."
High-fiber (high-cellulose) vegetable foods are the healthiest choices for human nutrition, and intake of
these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc.
Examples are lettuce and broccoli. Examples of low-fiber, complex carbs are banana,
tomato, squash and all cereals and grains (therefore bread and pasta), potatoes and rice.
It matters not if a carb is simple or complex. After digestion, it appears in the circulatory system in the
simple form, as glucose, on its way to the cells where it is used for energy. To be transformed into simple
sugars, complex carbs must be digested by the enzyme amylase. Amylase is secreted by
the salivary glands, which empty into the mouth,
and by the pancreas, which empties into the head of the duodenum.
Simple sugars and low-fiber, complex carbs represent a threat to health when they are consumed in
inappropriate amounts ... Processing of plant food strips away its fiber and/or vitamin content. A simple
example of processing is cutting an orange in two pieces,
pressing the juice into a glass and discarding the fiber.
While it is true that fiber is an important part of your diet, even necessary to protect you from some
diseases, carbohydrates themselves are not necessary. There are "essential" fatty acids and "essential"
amino acids (from protein), however there are no known essential carbohydrates.
Most of our carbohydrates come from cereals and grains, both products of the agricultural revolution. Our
bodies are not genetically designed to thrive on large amounts of these fiberless complex carbs. With the
popularity of cereal- and grain-based "health diets," carbohydrate metabolism has
been upset in approximately 3/4 of the population which simply cannot handle this large load of carbs.
Increased insulin output from the pancreas, over the years, results in hyperinsulinism, insulin resistance
and the resulting diseases mentioned above: hypertension, dyslipidemia, atherosclerosis
and heart disease.
Complex carbs with lots of fiber should be consumed in proper proportion for maximum health and vitality.
Complex carbs with lots of fiber are rich sources of necessary vitamins and minerals as well as enzymes
when in the raw state. The problem happens when carbohydrates are altered by
processes which provide empty calories stripped of much of their original food value.
... The most healthy form of sugar is the complex carbohydrates present in high-fiber vegetables; however,
it is certainly acceptable to spice up your diet in moderation with simple sugars in the form of whole fruits
... Eat your fruits, do not juice them and drink them, unless you are on a juice fast ...
Eating the whole fruit results in the inclusion of natural fiber, which allows proper absorption of sugars. If
you must have juice, dilute it with twice the recommended amount of water, so as to get the taste without
overdosing on simple sugars.
The Result of Excess Carbohydrate Intake
... The high-carbohydrate diet which is now so popular causes the pancreas to produce large amounts of
insulin ... Because insulin's action is to drive glucose into the cells, this results in chronic hyperglycemia,
also called "high blood sugar." A large portion of this sugar is stored as fat resulting in
obesity. Excess insulin also causes hypertension and helps initiate the sequence of events in the arterial
wall which leads to atherosclerosis and heart disease.
Adult onset diabetes is known to be greatly benefited by the adoption of a low carbohydrate diet, moderate
in fat, which stresses the importance of a regular intake of sufficient protein. You will not hear this advice
from the American Diabetes Association, (or from most doctors) since they are still
operating on the research as it was twenty years ago.
... Excess fats damage the immune system through irradiation by free radicals during peroxidation of fats.
Excess carbohydrates upset the hormonal system mentioned above (known as the "eicosanoids") and
results in an imbalance favoring the type of eicosanoid (known as "prostaglandins E-2"
or "PGE-2") which also suppresses the immune system.
Thus obesity is associated with a higher incidence of infection.
CHECK OUT OVER A HUNDRED LOW CARB RECIPES
The main features of a sound fat loss program are:
1. Sound diet plan
2. Sound cardiovascular program
3. Sound weight training regimen
When aiming to reduce body fat levels, the management of macronutrients is crucial.
The macronutrients are protein, fat and carbohydrates. Below is a brief description of
each macronutrient and its respective function within the body.
Macronutrient Physiological Function Types / Sources
Protein* Muscular Repair
Boosting Immune System Functioning
4.5 calories p/gm
Fat Burning Whey
Fat Energy Source
Boosting Immune System Functioning
9 calories p/gm Good [Mono]
Carbohydrates Energy Source
4.5 calories p/gm Simple Sugars
As may be seen from the chart, each macronutrient performs different functions within
the body. Understanding the differing functions of each macronutrient will allow for the
construction of a sensible goal-oriented diet plan that will increase the desired
To construct a diet plan several variables need to be mathematically determined.
These variables are:
Basal metabolic rate
Caloric and macronutrient intake
Current body fat percentage
I shall now briefly discuss each.
Many fat loss programs are geared toward "lean mass" or your body mass minus the
total mass of fat you have. This plan is geared toward your total body mass. The best
time to determine your body mass is first thing in the morning upon rising when,
presumably, your stomach is devoid of its contents. For purposes of the example
scenario later in the article, your total body mass is 233 pounds.
Age And Basal Metabolic Rate
The rate of your metabolism is directly correlated to your age. With every passing
decade the metabolism slows by 10%. This translates into a 1% decrease in
metabolic rate per year. Therefore, as people age and fail to change eating habits,
they often gain unwanted body fat. Somehow it never occurs to people that as their
metabolism slows, so should their eating decrease by a proportionate amount.
Calculating your basal metabolic rate (BMR) will allow you to determine with precision
the amount of calories your body requires to maintain its current mass.
The key, then, after determining your BMR is to construct your fat loss program so
that through a gradual reduction in calories over time, you end up consuming fewer
calories than you burn. For purposes of the example scenario later in the article, your
age is 21 and your basal metabolic rate is 2700 calories.
Caloric And Macronutrient Intake
As mentioned, the goal of a fat loss program is to be consuming fewer calories over
time than is burned by the body. However, because the body is extremely adaptable
and prefers homeostasis, TIME, CALORIES and MACRONUTRIENTS are the
independent variables that must be manipulated so that the dependant variable [fat
loss] can occur.
Due to the bodies preference for homeostasis, but the requirement that caloric intake
remains steady for specific time periods during the 71 day fat loss program,
macronutrients must be cycled on a daily basis. This will prevent the body from
adapting. Meal frequency is vitally important to losing unwanted fat, and it is
recommended that eating occur every two hours. Eating clean whole foods is
recommended over processed manufactured goods.
Measuring ones ratio of adipose tissue to lean muscle mass is crucial and is a
general measurement of health. With a measurement of adipose to muscle, one can
determine if mass lost during a fat loss program is muscle or fat. If it is determined
that muscle was lost, macronutrient percentages may be adjusted to compensate. For
purposes of the example scenario later in the article your BF is 13%.
Weight Training Regimen
A weight-training regimen is very important in the quest to reduce overall mass
attributable to adipose tissue. A high intensity program [no longer than 45 minutes] is
recommended. A high intensity weight program will lead to increased oxygen use and
more watts being used as the work is done over a decreasing time period. This will
raise body temperature and therefore burn more calories.
Cardiovascular exercise when used in conjunction with dietary modification will
optimize fat loss. Cardiovascular work should have an intensity factor that will burn fat
but preserve lean muscle tissue. The frequency of cardiovascular exercise performed
increases over time, although the intensity level varies marginally over the same
Here is a full example of the math, using the subject profile of a male weighing 233 lbs
(plug in your numbers)
M = Mass
LM= Lean Mass
BF = Body Fat Percentage
FM = Fat Mass [x]
M(BF) = FM
233(.13) = FM
30.29 = FM
M - FM = LM
233-30.29 = 202.71
NOTE: To determine daily caloric intake, multiply body mass by 15.
To determine intensity percentage you must calculate your maximum heart rate. To
do this the use the following calculation:
A = Age
MHR = Maximum Heart Rate
220 - A = MHR
220 - 21 = 199
Get your meat skinless and grilled if possible. White meat is preferred, but dark will do
in a pinch. No processed deli type meat.
Condiments allowed: Salsa, hot sauce, Soy or teriyaki sauce, Mustard, Fat free salad
dressings, Fruit jams, Herbs and spices, Sweetener substitutes
White meat Chicken, Turkey
Yams, Sweet potatoes, Acorn squash
All water based types.
Lettuce, Cabbage, Spinach
Bok Choy, Leeks
Broccoli, Cauliflower, Radish
3 Small Apricots
1-Cup Berries, Grapes
1 mango, small papaya
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low fat cheese
2 slices WW Bread
Drink 8-10 glasses of water per day (8oz.)
Get enough rest. A body that is sleep deprived is not running efficiently. Your
metabolism also depends on this so hit the sack!
Avoid too much salt. We normally get way more sodium than needed and retain water.
Keep a food and activity journal and track everything that you do on your program.
Beware of the three demons, which are:
Fat, Salt, and Sugar. They are the fat builders!
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