Sunday, January 5, 2014

Revisiting The Lipolysis Diet for Rapid Fat Loss

 It is a new year and new old resolutions to uphold.  Let us Revisit an old tested diet to aid in your success of a very important resolution-your weight loss.
 First, let me start out by saying that diet is not a bad word.  Replace it with "lifestyle change," "eating regimen," or any other description if you wish.  A diet is simply a pattern of food types eaten regularly.  A panda has a diet of bamboo, a koala of eucalyptus, a tiger of meat.  Humans are naturally omnivores. Our diet consists of plants and animals (most vegetarians/vegans are surprised to find that most processed foods contain animal byproducts such as candy, desserts, and flavored drinks).  An American diet is different than that of an Indonesian diet, different than a Russian diet, still different than a Tibetan diet.  Ethnocultural, environmental, and economical differences in food preferences are just a few examples of why diets vary drastically around the world.  Human diet, nonetheless, is still an omnivoric one.

Now, let's talk about your diet.  What have you been eating over the past three months?  Spend a few minutes and reflect on some of the things in your diet which serve as a staple.  Notice that your diet is influenced by a number of factors such as familial and cultural influences, as well as economic factors.  Are you willing to add changes to this normal diet of yours to drop weight?  If so, read on:

First, a person’s metabolism is slowest after they first wake up.  It doesn’t matter if they wake up at 4am or 4pm, the metabolism naturally drops during sleep.  Both the hormones and the metabolism activate about 15 to 20 minutes after awakening.  It is alright to awaken slowly, and in many medicinal traditions, it is important to wake up slowly.  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, with 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 wreaking 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 receives 7 – 9 hours of 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.

 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.
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. A bowel movement 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; yet worse, add to your 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 (parts of what is left to be determined), 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. Drink more tea.  
  • 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 or a cup of hot tea and eat a hard-boiled egg, tuna, or even an organic hotdog.  The protein will satisfy you until morning. 

You should notice fat loss in a couple of days.  It is common to feel drained for the first several weeks.  If this persists, switch to a better multivitamin and increase Omega-3 dosage.  Sugar cravings will persist for at least a week, but should subside in 10-15 days.  Sweets will become too sweet after this point and you will notice that less of it is needed to satisfy your cravings.  This is one of the breaking points you will need to motivate you through your fat loss success.  One of the biggest motivators, however, is needing to buy a new outfit every other month.  And you should spoil yourself because you deserve it.
       

Wednesday, January 1, 2014

Improve Memory With Phosphatidylserine & DHA

Phosphatidylserine is a naturally occurring phospholipid found in both plants and animals and can drastically improve memory function when added to a daily regimen of DHA Omega-3 fatty acids. Only 500mg Phosphatidylserine taken orally every day can improve neurotransmitter functioning between synapses of the brain and has been shown to significantly improve memory and cognitive functioning.  One study conducted by Dr. Satoru Suzuki and colleagues at the Yakult Central Institute for Microbiological Research, showed that phosphatidylserine aided in the improvement of memory in aging rats which drastically improved their ability to navigate through a water maze escape test.  Other testing in vivo (on mice and rats) proved to be successful when enhancing their memory and cognitive functioning against age-related oxidation and density loss.
Moreover, when phosphatidylserine is paired with DHA Omega-3 fatty acids, short-term and long-term memory retention and focusing ability are improved, as well as an increased brain (more exact, the hippocampus and amygdala) phospholipid retention. This phospholipid retention in the hippocampus allows for better computation, comprehension and recalling of both short-term and long-term memories.  The hippocampus is also responsible for spatial navigation, which also shows improvement when phosphatidylserine and DHA are consumed. The amygdala is not only responsible for sensory reception and projection, but it also controls memory organization and storage of emotions; phospholipid retention enhances its ability to function properly.

Because phosphatidylserine and DHA work so well hand-in-hand in improving memory and spatial navigation, a wide range of people can benefit from the combination: 
  • Children or adults with learning disabilities
  • Competitive athletes
  • College students
  • Children with poor dietary habits
  • People who have suffered from a brain injury
  • People in high-stress occupations
  • People showing signs of age-related memory loss
  • People with a genetic predisposition to dementia

The correct dosage of phosphatidylserine and DHA varies with age, weight, diet, and specific needs.  While a grown, healthy male may need 500mg of phosphatidylserine and 2,500 mg of DHA per day, a child may only need half that amount.  While there are no known side effects or toxicity levels of phosphatidylserine, the sources from which it is derived should be considered.  DHA Omega-3 fatty acids should be derived from cold-water sources.         
     

References
Enzymotec Ltd. (2010)  Sub-Chronic Toxicity Evaluation of Phosphatidylserine in Elderly Rat Model. Enzymotec Delivering Lipids. Retrieved from http://healthforbrains.com/wp-content/uploads/2010/10/Safety-of-Enzymotec-PS.pdf

Petursdottir, A., et al (2008) Effect of Dietary n-3 Polyunsaturated Fatty Acids on Brain Lipid Fatty Acid Composition, Learning Ability, and Memory of Senescene-Accelerated Mouse. The Journals of Gerontology. Retrieved from  http://biomedgerontology.oxfordjournals.org/content/63/11/1153.short
 
Suzuki, S., et al. (2001) Oral Administration of Soybean Lecithin Transphosphatidylated Phosphatidylserine Improves Memory Impairment in Aged Rats. The American Society for Nutritional Sciences. Retrieved from http://jn.nutrition.org/content/131/11/2951.short

Thorne Research, Inc. (2008) Phosphatidylserine. Alternative Medicine Review. Retrieved from http://www.thorne.com/altmedrev/.fulltext/13/3/245.pdf