lundi 4 mai 2009
How I discovered the secret to
Hi, I am Ursula Knecht, I was born in Switzerland and had the privilege of growing up in a family that fostered healthy eating habits, and encouraged a great deal of physical activity.
It was no big surprise that health became my passion and specifically, physiotherapy. I became fascinated with movement, rehabilitation, heath, pain, the immune system and researching the cause and effect relationship.
What I have discovered over the years is that at a foundational level, everybody is dealing with similar problems. Finally I have found a series of co-dependencies involving nutrition, exercise and mindset that can impact on a person's health either positively or negatively. Through these discoveries, these brand new Solutions was born.
Do you know how common it is to feel tired and worn out?
Imagine having access to your own resources of abundant strength and energy. Imagine waking in the morning and feeling vital, alive and ready to start the day. Having the energy to perform at your best the whole day long.
Feeling vibrantly alive... Being energetic, alive and healthy...
Is this way of being possible for you? Or does it seem like something that only other people can have? Fortunately, this is much easier to learn than it looks at first.
How will it be for you to feel good about yourself and your body for a change?
So close your eyes and think for a moment about how your body would feel. Picture yourself being vibrantly healthy, energetic and taking action. You know that you have this ability within you, it is simply a matter of being shown how to access it.
I strongly believe that everybody has the right to be healthy and fit.
Mental and physical blockages can be released so that people can become free and full of life energy.
Prepare yourself in every way you can by increasing your knowledge and adding to your experience, so that you can make the most of opportunity when it occurs." Source: Mario Andretti
Just imagine knowing simple but powerful tools to live a healthy lifestyle and accelerate your life energy. Whatever your aim is, everyone knows that consistent improvement is the key to great success. One of the main sources for developing my knowledge is working with clients from all walks of life tradespeople, housewives, the elderly right through to performance athletes, and corporate 'heavy weights', all of whom present a variety of health issues.
----------------------------------------------------
Do you ask yourself: Why am I so tired ? Do you feel sometimes unmotivated, tired and lacking energy? I was tired and powerless until I discovered these secrets. Do you want a lifestyle lift? Do you want to know how to loose weight easily and lasting? Create the "Life Energy" you desire, right NOW! You deserve this opportunity to create the life You want! http://www.energetic-life-solutions.com Ursula @ energetic-life-solutions.com
It was no big surprise that health became my passion and specifically, physiotherapy. I became fascinated with movement, rehabilitation, heath, pain, the immune system and researching the cause and effect relationship.
What I have discovered over the years is that at a foundational level, everybody is dealing with similar problems. Finally I have found a series of co-dependencies involving nutrition, exercise and mindset that can impact on a person's health either positively or negatively. Through these discoveries, these brand new Solutions was born.
Do you know how common it is to feel tired and worn out?
Imagine having access to your own resources of abundant strength and energy. Imagine waking in the morning and feeling vital, alive and ready to start the day. Having the energy to perform at your best the whole day long.
Feeling vibrantly alive... Being energetic, alive and healthy...
Is this way of being possible for you? Or does it seem like something that only other people can have? Fortunately, this is much easier to learn than it looks at first.
How will it be for you to feel good about yourself and your body for a change?
So close your eyes and think for a moment about how your body would feel. Picture yourself being vibrantly healthy, energetic and taking action. You know that you have this ability within you, it is simply a matter of being shown how to access it.
I strongly believe that everybody has the right to be healthy and fit.
Mental and physical blockages can be released so that people can become free and full of life energy.
Prepare yourself in every way you can by increasing your knowledge and adding to your experience, so that you can make the most of opportunity when it occurs." Source: Mario Andretti
Just imagine knowing simple but powerful tools to live a healthy lifestyle and accelerate your life energy. Whatever your aim is, everyone knows that consistent improvement is the key to great success. One of the main sources for developing my knowledge is working with clients from all walks of life tradespeople, housewives, the elderly right through to performance athletes, and corporate 'heavy weights', all of whom present a variety of health issues.
----------------------------------------------------
Do you ask yourself: Why am I so tired ? Do you feel sometimes unmotivated, tired and lacking energy? I was tired and powerless until I discovered these secrets. Do you want a lifestyle lift? Do you want to know how to loose weight easily and lasting? Create the "Life Energy" you desire, right NOW! You deserve this opportunity to create the life You want! http://www.energetic-life-solutions.com Ursula @ energetic-life-solutions.com
mardi 21 avril 2009
The 2 Pounds Per Week Rule - And How To Burn Fat Faster
Why do you always hear that 2 pounds a week is the maximum you should lose? If you train hard while watching calories carefully shouldn't you be able to lose more weight without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? With the diet marketplace flooded with rapid weight loss claims, these questions need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.
The truth is, two pounds is not the maximum you can safely lose in a week. That's only a general recommendation and a good benchmark for setting weekly goals. It's also sensible and realistic because it's based on average or typical results.
The actual amount of fat you can lose depends on many factors. For example, the more body fat you carry, the more likely you'll be to safely lose more than two pounds per week. Therefore, we could individualize our guideline by recommending a goal of 1-2 lbs of fat per week or up to 1% of your total weight. If you weighed 300 that would be 3 lbs per week.
Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he'll tell you things like, "I cut 10 lbs overnight to make a weight class. It was easy - I just sweated it off."
You've also probably seen people that went on some extreme induction program or a lemon water fast for the first week and dropped an enormous amount of weight. But you can bet that a lot of that weight was water and lean tissue and you can bet those people put the weight right back on.
Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Well, aside from the fact that it's a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it's just math. The math is based on what's practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.
Can you lose more than 2 lbs of fat in a week? Yes, although it's easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, and burning more calories through training because you can only cut food intake so much before you're starving and suffering from severe hunger.
Simply put, you need a bigger calorie deficit.
If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week with diet alone, you'd need a huge daily deficit of 1500 calories, which would equate to eating only 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren't going to last long on so little food and they often end with a period of binge eating. It's not practical (or fun) to cut calories so much and it could be unhealthy.
The alternative is to train for hours and hours a day, literally. People ask me, "Tom, how is it possible for the Biggest Loser contestants to lose so much fat? First of all they're not measuring body fat, only body weight. Then you have the high starting body weights and large water weight loss in the beginning. After that, just do the math - they're training hours a day to create a huge calorie deficit.
But without the trainers, dieticians, teammates, a national audience and all that prize money, do you think they'd be motivated and accountable enough to do that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely. It's not practical to do that much exercise, and it's not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it's very difficult not to regain the weight afterwards for a variety of physiological and psychological reasons.
Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a lot of calories and really give the metabolism a boost. This can help speed up fat loss. But as you begin to use higher intensity workouts, you have to start being on guard for overtraining or overuse injuries. That's why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, hunger, and weight relapse.
My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that's well balanced between lean protein, healthy fats and natural carbs and doesn't demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less while keeping the nutrient density of those calories as high as possible.
But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief "peaking" programs. I explain this method in my e-book Burn The Fat, Feed The Muscle (it's my "phase III" or "competition" diet).
The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It's also psychological break which helps improve compliance and prevent relapse.
The higher protein intake can help prevent muscle loss and curb hunger. Protein also helps ramp up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as those foods are low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on reefed days and around intense workouts.
In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss - both for increasing speed of fat loss and particularly for getting rid of the last stubborn fat. But always bear in mind that the faster fat loss is a result of the larger calorie deficit, not some type of "low carb magic." If your diet was high in natural carbs but you were able to maintain the same large calorie deficit, the results would be similar.
It's also vital to know that there's no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don't mention calories at all.
Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high exercise? Do you have the work ethic? Do you have the dietary restraint necessary to stop yourself from binging and putting the weight back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you're not killing yourself, but instead you're making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?
Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don't gain 50-100 pounds overnight, so why expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.
If you want a "results not typical" fat loss transformation, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It's your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today's shady marketplace.
----------------------------------------------------
Tom Venuto is a natural (steroid-free) bodybuilder, fat loss expert and author of the best seller, Burn The Fat, Feed The Muscle: Fat Burning Secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism without drugs or supplements, by visiting http://www.BurnTheFat.com
The truth is, two pounds is not the maximum you can safely lose in a week. That's only a general recommendation and a good benchmark for setting weekly goals. It's also sensible and realistic because it's based on average or typical results.
The actual amount of fat you can lose depends on many factors. For example, the more body fat you carry, the more likely you'll be to safely lose more than two pounds per week. Therefore, we could individualize our guideline by recommending a goal of 1-2 lbs of fat per week or up to 1% of your total weight. If you weighed 300 that would be 3 lbs per week.
Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he'll tell you things like, "I cut 10 lbs overnight to make a weight class. It was easy - I just sweated it off."
You've also probably seen people that went on some extreme induction program or a lemon water fast for the first week and dropped an enormous amount of weight. But you can bet that a lot of that weight was water and lean tissue and you can bet those people put the weight right back on.
Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Well, aside from the fact that it's a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it's just math. The math is based on what's practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.
Can you lose more than 2 lbs of fat in a week? Yes, although it's easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, and burning more calories through training because you can only cut food intake so much before you're starving and suffering from severe hunger.
Simply put, you need a bigger calorie deficit.
If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week with diet alone, you'd need a huge daily deficit of 1500 calories, which would equate to eating only 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren't going to last long on so little food and they often end with a period of binge eating. It's not practical (or fun) to cut calories so much and it could be unhealthy.
The alternative is to train for hours and hours a day, literally. People ask me, "Tom, how is it possible for the Biggest Loser contestants to lose so much fat? First of all they're not measuring body fat, only body weight. Then you have the high starting body weights and large water weight loss in the beginning. After that, just do the math - they're training hours a day to create a huge calorie deficit.
But without the trainers, dieticians, teammates, a national audience and all that prize money, do you think they'd be motivated and accountable enough to do that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely. It's not practical to do that much exercise, and it's not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it's very difficult not to regain the weight afterwards for a variety of physiological and psychological reasons.
Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a lot of calories and really give the metabolism a boost. This can help speed up fat loss. But as you begin to use higher intensity workouts, you have to start being on guard for overtraining or overuse injuries. That's why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, hunger, and weight relapse.
My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that's well balanced between lean protein, healthy fats and natural carbs and doesn't demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less while keeping the nutrient density of those calories as high as possible.
But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief "peaking" programs. I explain this method in my e-book Burn The Fat, Feed The Muscle (it's my "phase III" or "competition" diet).
The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It's also psychological break which helps improve compliance and prevent relapse.
The higher protein intake can help prevent muscle loss and curb hunger. Protein also helps ramp up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as those foods are low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on reefed days and around intense workouts.
In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss - both for increasing speed of fat loss and particularly for getting rid of the last stubborn fat. But always bear in mind that the faster fat loss is a result of the larger calorie deficit, not some type of "low carb magic." If your diet was high in natural carbs but you were able to maintain the same large calorie deficit, the results would be similar.
It's also vital to know that there's no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don't mention calories at all.
Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high exercise? Do you have the work ethic? Do you have the dietary restraint necessary to stop yourself from binging and putting the weight back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you're not killing yourself, but instead you're making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?
Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don't gain 50-100 pounds overnight, so why expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.
If you want a "results not typical" fat loss transformation, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It's your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today's shady marketplace.
----------------------------------------------------
Tom Venuto is a natural (steroid-free) bodybuilder, fat loss expert and author of the best seller, Burn The Fat, Feed The Muscle: Fat Burning Secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism without drugs or supplements, by visiting http://www.BurnTheFat.com
How liquid calories may be making you fat, even your favorite protein drinks
So far, at least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., "liquid calories") do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form.
Translation: Drinking your calories can make you fat.
Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index.
The primary source of liquid calories in the American Diet is carbohydrate, namely soda. New research now suggests that soda may not be the only culprit.
Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That's one-third of a typical female's daily calorie intake while on a fat loss program.
A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat - liquid calories relationship.
Researchers compared solid and beverage forms of foods composed primarily of carbohydrate, fat or protein in order to document the independent effect of food form in foods with different dominant macronutrient sources.
Based on previous research, some experts have recommended targeting specific beverages as being worse than others. High fructose corn syrup and soda has been singled out the most and you've probably seen that yourself in the news.
There's no question that soda has been on top of the hit list for some time now, by virtue of the amounts and frequency of consumption alone.
However, this recent study says that from a pure energy balance perspective, we should be cautious about ALL liquid calories, not just soda and not just carbohydrates!
Fruit juice for example, appears to be an obvious improvement over soda, so many people have swapped out their soda for fruit juice. However, when fruit juice is compared to an equal amount of calories from whole fruit, the whole fruit satisfies appetite better (largely due to the bulk and fiber content), and so you tend to eat fewer calories for the day.
[On an interesting side note, soup does not seem to apply; soup has higher satiety value than calorie containing beverages, possibly for mere cognitive reasons.]
If you were to meticulously track your calories from beverages and you made sure that your calories remained the same for the day, whether liquid or solid, there would probably be little or no difference in your body composition.
But that's not what usually happens in free-living humans. Most people do not accurately track or report their caloric intake. Our mistake is that we tend to drink calories IN ADDITION TO our usual food intake, not instead of it.
Men are especially guilty of this when they drink alcohol - Men tend to drink AND eat, while women tend to drink INSTEAD OF eating.
This new research found that with all three macronutrients
- protein, carbs or fat - daily calorie intake was significantly greater when the beverage form was consumed as compared to the solid.
Yes, it's true! Even protein drinks did not satisfy the appetite the way that protein foods did!
While you would think that protein drinks are purely a good thing, because protein foods have been proven to reduce appetite and increase satiety, if you turn a solid protein food into a protein drink, it loses its appetite suppressive properties in the same way that happens when you turn fruit into fruit juice.
[NOTE: After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs]
Why do liquid calories fail to elicit the same response as whole foods? reasons include:
* high calorie density * lower satiety value * More calories ingested in short period of time * lower demand for oral processing * shorter gastrointestinal transit times * energy in beverages has greater bioaccessibility and bioavailability * mechanisms may include cognitive, orosensory, digestive, metabolic, endocrine and neural influences (human appetite is a complex thing!!!)
Last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories. Alcohol may have been around as far back as several thousand years BC, but even that is a blip on the evolutionary calendar of humanity.
As a result, our genetic code has never developed the physiological mechanisms to properly register the caloric content in liquids the way it does when you eat, chew and swallow whole foods.
Bottom line: This study suggests that we shouldn't just target one type of liquid calories such as soda. If you're trying to beat body fat, it's wise to limit all types of liquid calories and eat whole foods as much as possible.
Start by ditching the soda. Then ditch the high calorie dessert coffees. Then cut back on the alcohol. From there, be cautious even about milk, juice and protein drinks. Drink water or tea instead, or limited amounts of black coffee - without all the high calorie extras.
If you do consume any beverages that contain calories, be sure to account for those calories meticulously and be sure you don't drink them in addition to your usual food intake, but in place of an equal amount of food calories. Remember, those protein shakes you might be drinking are called "meal replacements" not "free calories!"
For many years, I have suggested focusing primarily on whole foods during fat loss programs rather than liquids, even protein shakes. Unlike so many other fat reduction programs, my Burn The Fat, Feed The Muscle system does not require any kind of liquid meal replacement or protein drinks and I don't sell supplements or diet drinks. I'm here to help educate you and millions of others about the realities of body fat loss.
We now have even more scientific data that confirms what Burn The Fat, Feed The Muscle philosophy has been teaching all along.
----------------------------------------------------
Tom Venuto is a natural (steroid-free) bodybuilder, fat loss expert and author of the best seller, Burn The Fat, Feed The Muscle: Fat Burning Secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism without drugs or supplements, by visiting http://www.BurnTheFat.com
Translation: Drinking your calories can make you fat.
Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index.
The primary source of liquid calories in the American Diet is carbohydrate, namely soda. New research now suggests that soda may not be the only culprit.
Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That's one-third of a typical female's daily calorie intake while on a fat loss program.
A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat - liquid calories relationship.
Researchers compared solid and beverage forms of foods composed primarily of carbohydrate, fat or protein in order to document the independent effect of food form in foods with different dominant macronutrient sources.
Based on previous research, some experts have recommended targeting specific beverages as being worse than others. High fructose corn syrup and soda has been singled out the most and you've probably seen that yourself in the news.
There's no question that soda has been on top of the hit list for some time now, by virtue of the amounts and frequency of consumption alone.
However, this recent study says that from a pure energy balance perspective, we should be cautious about ALL liquid calories, not just soda and not just carbohydrates!
Fruit juice for example, appears to be an obvious improvement over soda, so many people have swapped out their soda for fruit juice. However, when fruit juice is compared to an equal amount of calories from whole fruit, the whole fruit satisfies appetite better (largely due to the bulk and fiber content), and so you tend to eat fewer calories for the day.
[On an interesting side note, soup does not seem to apply; soup has higher satiety value than calorie containing beverages, possibly for mere cognitive reasons.]
If you were to meticulously track your calories from beverages and you made sure that your calories remained the same for the day, whether liquid or solid, there would probably be little or no difference in your body composition.
But that's not what usually happens in free-living humans. Most people do not accurately track or report their caloric intake. Our mistake is that we tend to drink calories IN ADDITION TO our usual food intake, not instead of it.
Men are especially guilty of this when they drink alcohol - Men tend to drink AND eat, while women tend to drink INSTEAD OF eating.
This new research found that with all three macronutrients
- protein, carbs or fat - daily calorie intake was significantly greater when the beverage form was consumed as compared to the solid.
Yes, it's true! Even protein drinks did not satisfy the appetite the way that protein foods did!
While you would think that protein drinks are purely a good thing, because protein foods have been proven to reduce appetite and increase satiety, if you turn a solid protein food into a protein drink, it loses its appetite suppressive properties in the same way that happens when you turn fruit into fruit juice.
[NOTE: After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs]
Why do liquid calories fail to elicit the same response as whole foods? reasons include:
* high calorie density * lower satiety value * More calories ingested in short period of time * lower demand for oral processing * shorter gastrointestinal transit times * energy in beverages has greater bioaccessibility and bioavailability * mechanisms may include cognitive, orosensory, digestive, metabolic, endocrine and neural influences (human appetite is a complex thing!!!)
Last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories. Alcohol may have been around as far back as several thousand years BC, but even that is a blip on the evolutionary calendar of humanity.
As a result, our genetic code has never developed the physiological mechanisms to properly register the caloric content in liquids the way it does when you eat, chew and swallow whole foods.
Bottom line: This study suggests that we shouldn't just target one type of liquid calories such as soda. If you're trying to beat body fat, it's wise to limit all types of liquid calories and eat whole foods as much as possible.
Start by ditching the soda. Then ditch the high calorie dessert coffees. Then cut back on the alcohol. From there, be cautious even about milk, juice and protein drinks. Drink water or tea instead, or limited amounts of black coffee - without all the high calorie extras.
If you do consume any beverages that contain calories, be sure to account for those calories meticulously and be sure you don't drink them in addition to your usual food intake, but in place of an equal amount of food calories. Remember, those protein shakes you might be drinking are called "meal replacements" not "free calories!"
For many years, I have suggested focusing primarily on whole foods during fat loss programs rather than liquids, even protein shakes. Unlike so many other fat reduction programs, my Burn The Fat, Feed The Muscle system does not require any kind of liquid meal replacement or protein drinks and I don't sell supplements or diet drinks. I'm here to help educate you and millions of others about the realities of body fat loss.
We now have even more scientific data that confirms what Burn The Fat, Feed The Muscle philosophy has been teaching all along.
----------------------------------------------------
Tom Venuto is a natural (steroid-free) bodybuilder, fat loss expert and author of the best seller, Burn The Fat, Feed The Muscle: Fat Burning Secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism without drugs or supplements, by visiting http://www.BurnTheFat.com
jeudi 26 mars 2009
Diet And Obesity
Words like "dieting", "low fat" and "low carbs" are scary to most of us. It is because almost all of us think that that the key to healthy living is an outcome of rigorous dieting, where you are asked to strictly adhere to the low carbs and low fat diets.
As a result, in an attempt to lose weight you blindly follow the footsteps of people who never miss a chance to mislead you. Moreover, every new day a diet plan is being introduced and that claims to be better than the previous ones. As a result you get confused and are unable to understand which plan you should follow inorder to lose weight rapidly.
As you proceed with this article, you'll get to see a list of food items that you need to avoid for putting an end to your problem. The term "dieting" is more prevalent among obese individuals and children who are desperate to shed those extra pounds of theirs!
The problems associated with obesity are not restricted to one and may even prove to be fatal at times. Obesity restricts individual from enjoying a social life. In addition to it, obese people even find difficulty in moving about freely. Both these factors may create an adverse effect on the individual thereby leading him to depression.
Hypertension and diabetes are the two severe medical conditions associated with obesity. Obese people run a greater risk of suffering from heart disease, which in turn may lead to dire consequences at times. With time, obesity has become more prevalent in children in comparison to the adults.
This particular condition often leads a kid to an uncomfortable position in the society. Forcing your kids to adhere to a strict diet plan may be a difficult task; instead what you can do is make him familiar with activities of his choice. Your child will willingly perform the activities and will also shed a few pounds in the process. You may also seek advice from a medical practitioner if your kid suffers from the below mentioned symptoms:
Depression. Consuming several helpings at meals. Not maintaining a specific time gap in between his meals. Feeling hesitant in meeting other children. Eating junk foods in excessive quantity.
You must be still in doubt about the effectiveness of dieting on obese people. Well, simply follow the suggestions mentioned here and see the result for yourself! You need to choose the right foods that will help you in losing those extra pounds.
But before that, you need to put a stop to the habit of devouring unhealthy foods in between your meals. Foods that are high in fat content should be avoided. Avoid going in for soft drinks, fruit juices, chips etc.
By now you must have been familiar with the problems associated with obesity and how it can affect your health adversely. The hazardous effects of obesity on children must have also been clear to you. So, go on choose the right foods and put an end to your worries!
----------------------------------------------------
Alex Fyfe is an expert in the area of health & Fitness and has published numerous documents which can be seen various article sites and on http://www.alexfyfe.com . If you need help with dieting check out http://www.fitteryounow.com .
As a result, in an attempt to lose weight you blindly follow the footsteps of people who never miss a chance to mislead you. Moreover, every new day a diet plan is being introduced and that claims to be better than the previous ones. As a result you get confused and are unable to understand which plan you should follow inorder to lose weight rapidly.
As you proceed with this article, you'll get to see a list of food items that you need to avoid for putting an end to your problem. The term "dieting" is more prevalent among obese individuals and children who are desperate to shed those extra pounds of theirs!
The problems associated with obesity are not restricted to one and may even prove to be fatal at times. Obesity restricts individual from enjoying a social life. In addition to it, obese people even find difficulty in moving about freely. Both these factors may create an adverse effect on the individual thereby leading him to depression.
Hypertension and diabetes are the two severe medical conditions associated with obesity. Obese people run a greater risk of suffering from heart disease, which in turn may lead to dire consequences at times. With time, obesity has become more prevalent in children in comparison to the adults.
This particular condition often leads a kid to an uncomfortable position in the society. Forcing your kids to adhere to a strict diet plan may be a difficult task; instead what you can do is make him familiar with activities of his choice. Your child will willingly perform the activities and will also shed a few pounds in the process. You may also seek advice from a medical practitioner if your kid suffers from the below mentioned symptoms:
Depression. Consuming several helpings at meals. Not maintaining a specific time gap in between his meals. Feeling hesitant in meeting other children. Eating junk foods in excessive quantity.
You must be still in doubt about the effectiveness of dieting on obese people. Well, simply follow the suggestions mentioned here and see the result for yourself! You need to choose the right foods that will help you in losing those extra pounds.
But before that, you need to put a stop to the habit of devouring unhealthy foods in between your meals. Foods that are high in fat content should be avoided. Avoid going in for soft drinks, fruit juices, chips etc.
By now you must have been familiar with the problems associated with obesity and how it can affect your health adversely. The hazardous effects of obesity on children must have also been clear to you. So, go on choose the right foods and put an end to your worries!
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Alex Fyfe is an expert in the area of health & Fitness and has published numerous documents which can be seen various article sites and on http://www.alexfyfe.com . If you need help with dieting check out http://www.fitteryounow.com .
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