Thursday, March 21, 2013
The body uses very complex chemical signals to do one simple thing, survive. That is all it is trying to do and you wouldn't be living if the body wasn't trying. Plain and simple. But it is doing too good of a job in today's society. Hence the reason why you probably are reading this. This explains why your body threw all those pesky, little fat globules in holding cells. And to be fair, they didn't even get a fair trial.
As you consume fatty acids (fat globules such as triglycerides), your body must do something with them. They are not digestible in the intestine and have no where to really go, so instead, they wait to be dealt with by the chemical excreted by the pancreas called pancreatic lipase. It is a protein which breaks down the fats into monoglycerides and gets them ready for transport. Pancreatic lipase could be considered the cops in this scenario, shoving those monoglyceride delinquents into their squad cars and transporting them through the intestinal barrier. The fat is then reunited (turning back into triglycerides) and given various sentences for their crimes. Some travel into the blood stream, others are attached to organs like the liver, and some go directly to fat prison (adipocytes, or fat tissue).
Fat prison can turn into a corrupt system. Adiponectin, which is a hormone excreted by the fat tissue, tells the body where the fat goes and what the fat can do. However, not only is adiponectin the fat regulator and the judge, but it also acts as the parole officer. In skinny people, adiponectin is the good officer and looks out for his citizens; but in people with large amounts of adipose tissue, adiponectin becomes the corrupt cop. The production of adiponectine is influenced by genes and amount of adipose tissue. Other factors may include diet, nutrition, stress level, exercise, and amount of sleep one has per night. One way of calming adiponectin down is by taking a reliable multivitamin, one which doesn't oxidize yet is fully absorbed. Doing some research and spending the money for a good brand can be the difference between losing weight and completely wasting your money.
One other chemical that becomes corrupt under poor diet and nutrition or inadequate sleep is adenosine. Adinosine is the prison guard in fat prison. This chemical prohibits the fat prisoners from escaping or even being paroled, even in times of emergency or deprivation crisis. In fact, there have been cases where people have died of starvation with an abundance of adipose tissue still attached to their organs and tissues. The chemical responsible for that is adinosine. The only thing known to block adinosine is conjugated linoleic acid, which is found in red meet, sunflower seeds, linseed oil, mushrooms, dairy products, and egg yolks. Other food sources to try are Access Bars manufactured by Melaleuca and safflower oil.
Leptin is another hormone which may become corrupt if too much adipose tissue is present. Leptin is like the judge who tells the body that it doesn't have enough fat in fat prison. When this happens, a person can crave high energy-dense foods, such as decadent desserts, sauces, and generic junk food. The fat is then directed immediately to prison, without passing go, and does not get to collect $200. Leptin can be tricked, however, when the body is getting good nutrition from healthy food sources and a reliable multivitamin, and when a lot of good fats are consumed. Supplements such as Omega-3's, 6's, 7's, and 9's are all great deterrents. Nuts, seeds, berries, fruits, and herbs that contain high amounts of fats, polyphenols, and ketones which all suppress leptin's desire to throw more fat criminals in fat prison.
By incorporating more of these foods and supplements into the diet, the body can adjust accordingly. It is important to replace bad fats with good fats and to fuel the body with nutritious foods. Be careful of which kind of ergogenics (weight loss or sports supplements) are consumed; also choose a reputable, 25-year-old+ company for any weight loss supplements you may choose. Only take or consume products which have been backed by independent clinical trials, and always consult your physician or physical trainer before starting such a regimen. With adding conjugated linoleic acid and omega fatty acids, the body is allowed to release and burn its fat stores. In fact, this process becomes easier and quicker than once imagined.
Thursday, March 7, 2013
Ketosis, or hyperketonemia, is caused when the body is forced to use its fat as a source of energy. Although ketosis is the fastest way to lose fat, there are some strong disadvantages to forcing this process on oneself. Since the human body is designed to use glycogen (sugar) first, the typical American does not experience ketosis unless a drastic change of diet occurs.
The typical American consumes sugar every single day. This sugar, no matter what shape or form it is in, is the body’s first fuel source. When the average American Joe grabs coffee and a bagel for breakfast, the body releases insulin (along with a slew of other hormones) into the bloodstream to convert the sugars into glycogen. Glycogen is used throughout the day to do simple tasks such as think, talk, walk, type, press elevator buttons, climb stairs, etc. Only when glucose stores run out, which usually is impossible on an American type diet, the body starts dipping into its reserves. The body then turns its fatty acids into fuel. This process is as inefficient as it is complicated and I will not bore you with details; however, in the end, the body burns fats like a microwave melts butter.
Going into ketosis intentionally can be both difficult and dangerous. A typical ketogenic diet involves consuming only meat, eggs, lentils, and a limited amount of vegetables. For those with metabolic syndrome (a person who consumes an abundance of sugar) withdrawals are common and can be problematic. In fact, withdrawals from sugar are just as bad as withdrawals from cigarettes. Moreover, removing sugar from the diet is extremely hard to do in the Western world. Sugar is found in just about everything from salad dressing and other dairy products to salsa and most other processed goods. It is hidden by many different names and does not always have to be listed in the ingredients (companies use loopholes to their advantage when it comes to product labels). Not to mention, two weeks on a ketogenic diet makes even the most laid back person in the world go psychotic; there is no flavor, no variety, and no excitement in any of the prepared food. A ketogenic diet turns food into just sustenance and no more; not to mention the metabolism skyrockets so satiety is hard to tame.
Ketogenic diets also damage the liver and kidneys over time. Prolonged ketosis lowers the body’s pH levels which can lead to acidosis. Acidosis can be as minor as inflammation, heart arrhythmias, migraines, and lowered immunity against disease. In extreme cases, acidosis can lead to severe complications including nerve damage, cancer, coma, and even death. Ketogenic diets also may cause premature osteoporosis and inhibit the body’s ability to repair or restore bone deficiency.
An alternative to a full ketogenic diet is to utilize the body’s natural metabolic cycle in order to burn fat more efficiently. We know that simply reducing calories will not enable the body to burn stored fat (weight loss in a low-calorie diet is more muscle mass and water weight than fat loss); furthermore, low calorie diets slow the metabolism and send the body into panic mode increasing the amount of energy the body stores as fat. Lipolysis diet allows the body to be nourished enough to maintain a healthy metabolism but decreases the blood sugar enough for the body to consume its own fat. The most important component about the Lipolysis diet is that it keeps cravings to a minimum. This diet works great on people with metabolic syndrome and diabetes. It also works well with those who have become dependent on sweets or diet sweets.
What exactly is the Lipolysis diet?
For starters, it is important to understand a person’s metabolism is slowest after they first wake up. It doesn’t matter if they wake up at 4am or 6pm, the metabolism naturally drops during sleep. Both the hormones and the metabolism activate about 15 minutes after awakening. The height of the metabolism should be around mid-day, increasing in the summer months and waning in the winter months. The metabolism starts to slow down again during the evening time; this is why eating large, late-night dinners can help pack on the pounds. Metabolism also slows down with age, noticing a rapid decline in the early 30’s and again in the mid-50’s. Purposely reducing calories can make this process worse, mucking up hormone levels and wrecking havoc on the metabolic process.
Hormones are the most important component to fat loss. Hormones tell the body what to do, how to do it, and when to do it. There are over two and a half dozen hormones involved in the accepting and processing of energy. Each hormone has a specific function and works most efficiently when the body is properly nourished and rested. This is why it is paramount that the body rests for a solid 7 – 9 hours during sleep (or 3 – 4 uninterrupted REM cycles) per twenty-four hour period. It is also very important to take a good multivitamin, one which absorbs completely and does not oxidize during its breakdown; and a similarly dependable calcium supplement should be taken as well. Another important supplement to always take is Omega-3 fatty acids with a minimum of 70% from DHA. Omega-3 fatty acids aid in heart and brain health, among other important functions.
The Lipolysis diet is simple and based in heavy science. Consuming the right foods at the right times according to individual rhythms can lead to rapid fat loss. Since there is a huge difference between fat loss and weight loss, it is important to base success on measurements instead of the scale. Either measurements by caliper skin-fold test, electronic body fat analyzer, or good ol’ fashioned tape measure will indicate fat loss. The best way to measure success is to wait until the moment you need a belt, and then need new pants.
Upon rising out of bed, drink a glass of slightly cooler-than-room-temperature water, however, it should not be cold. Bowel movements should follow shortly. Eat or drink more fiber throughout the day if this is not the case. Before breakfast, drink a cup of straight black coffee or warm tea to increase your metabolism; add cinnamon to stabilize your blood sugar and add flavor. Try hibiscus tea, green tea, oolong tea, white tea, black tea, fruit tea, and other herbal teas. Make tea a habit.
For breakfast, have your fill of complex carbohydrates, fruit, and a 1:1 mix of animal protein and plant protein (lentils or legumes). Oatmeal, eggs, beans with cheese, whole-grain toast, apple and peanut butter, would be a perfect breakfast. But whole grain pancakes or waffles, bacon, ham, sausage, omelets, and other substitutes can be made. Limit biscuits and other simple-carbohydrate bombs, these items prohibit your body from using its fat stores.
Eat a piece of fruit, some nuts, and a little bit of something “bad” for snack. You should still be full from breakfast so don’t stuff yourself. Something “bad” should be more gourmet-status and less junk but have whatever you are craving.
Lunch should follow just an hour and a half or so after snack. Adjust your schedule to fit lunch in. Skipping lunch can devastate your metabolism again. Lunch should be 20% animal protein, 30% plant protein, 45% vegetables and 5% everything else. Open-faced sandwiches stacked high with vegetables is a great choice. Cobb salad with vinaigrette is another option. Fajitas, wraps, and pizza can also fit the bill if vegetables are the main ingredient. It is very hard to follow this regimen when eating at fast food joints because their food is about 70% carbohydrates, 20% animal parts, and 10% preservatives. But if you are stuck in a fast food joint and have to order something, be sure to get a salad or a bun-less burger with extra vegetables. Be creative.
Eating a snack in-between lunch and dinner is optional but it should be almost entirely protein. Protein shake, piece of chicken, or hard-boiled eggs are some good examples.
Dinner should come early. In fact, it should be completely eaten before dusk. The body naturally slows down its metabolism in the evening so eating early reduces fat storage. This meal should be the lightest meal of the day, consisting of 30% animal protein, 40% plant protein, 25% green vegetables, and 5% of everything else. Light spices make for a pleasant taste and can mix things up. Meals such as homemade soup or meatloaf with a light salad on the side can be a perfect ending to the day.
You may experience an increase in your metabolism. This is good but with it comes increased hunger. If you find yourself in need of a snack late at night, do not succumb to junk food. Save the craving for morning snack. Instead, drink a glass of water and eat a hard-boiled egg, tuna, or organic hotdog. The protein will satisfy you until morning.
The last thing I want to address is exercise. It is very important to find time each day to both stretch and exercise. Altogether, strength training and cardio are essential to increasing your metabolism. Exercising could be done all at once, in intervals, or intermittently throughout the day. Little movements add up in the long run. Keep moving throughout the day and stretch in the evenings before bed. Simply by doing this, you should see results in less than a week.