Posts Tagged ‘Diet’

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Okay so my drink of choice is 1st water and then wine. I need to cut the wine down to once a week but other wise I’m pretty happy with what I drink most of the time. But I know a lot of people out there that drink a lot of diet soda. 😦 I’m sure if you google it you could find something on the internet that its good for you in some crazy out there way. But I think there is a lot more information out there stating that it is not good for you and how bad artificial sweeteners are for you. (But that is another post all in its self. lol My husband and I do not and will never use them or give them to our son) But anyways. Here is a pretty good article I found about diet soda.

Diet Soda and Diet Drinks Make You Fat and Cause Type 2 Diabetes

Diet soda makes people fat? Really? How does that happen?

If losing weight were all about the calories, then consuming diet drinks would seem like a good idea. That’s certainly what Coca-Cola wants us to believe in their new ad highlighting their efforts to fight obesity. They proudly promote the fact that they have 180 low- or no-calorie drinks and that they cut sugared drinks in schools by 90 percent.

Is that a good thing? In fact, it may be worse than having us all drink regular Coke (and the other food giants making diet drinks also push the same propaganda).

A new 14-year study of 66,118 women (supported by many other previous studies) found that the opposite seems to be true. Diet drinks may be worse than sugar-sweetened drinks, which are worse than fruit juices (but only fresh-squeezed fruit juices).

The study, published in the American Journal of Clinical Nutrition, discovered some frightening facts that should make us all swear off diet drinks and products.

Diet sodas raised the risk of diabetes more than sugar-sweetened sodas!

Women who drank one 12-ounce diet soda had a 33 percent increased risk of Type 2 diabetes, and women who drank one 20-ounce soda had a 66 percent increased risk.

Women who drank diet sodas drank twice as much as those who drank sugar-sweetened sodas because artificial sweeteners are more addictive and are hundreds to thousands of times sweeter than regular sugar.

The average diet soda drinker consumes three diet drinks a day.

You might say that people who are overweight and just about to get diabetes drink more diet soda, but they scientifically controlled for body weight. And they found the artificial sweeteners increased diabetes independent of body weight!

This and other research shows how diet sodas make people fat and sick.

And that diet drinks may be even worse than regular sugar-sweetened sodas! How does that happen?

Artificial sweeteners are hundreds to thousands of times sweeter than regular sugar, activating our genetically-programmed preference for sweet taste more than any other substance.

They trick your metabolism into thinking sugar is on its way. This causes your body to pump out insulin, the fat storage hormone, which lays down more belly fat.

It also confuses and slows your metabolism down, so you burn fewer calories every day.

It makes you hungrier and crave even more sugar and starchy carbs like bread and pasta.

In animal studies, the rats that consumed artificial sweeteners ate more, their metabolism slowed, and they put on 14 percent more body fat in just two weeks — even eating fewer calories.

In population studies, there was a 200 percent increased risk of obesity in diet soda drinkers.

I love Taylor Swift. I met her last summer. She is a wonderful person with great integrity. I don’t think she knows about this research, and I hope someone shares it with her so she can save millions of children and fans from drinking Diet Coke because she endorses it.

Bottom line: There is no free ride. Diet drinks are not good substitutes for sugar-sweetened drinks. They increase cravings, weight gain, and Type 2 diabetes. And they are addictive.

Mark Hyman, M.D. is a practicing physician, founder of The UltraWellness Center, a five-time New York Times bestselling author, and an international leader in the field of Functional Medicine. You can follow him on Twitter, connect with him on LinkedIn, watch his videos on YouTube, become a fan on Facebook, and subscribe to his newsletter.

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Thank you Eat To Perform for this great info! https://www.facebook.com/EatToPerform

A balanced diet is your best bet when it comes to achieving your fat loss goals; carbohydrates, fat, and protein are all important for different reasons and things don’t work quite as well when you remove, restrict, or eat too much of either one. When I suggest that you “keep the carbs in”, I don’t mean that you should go to extremes and base your diet on cookies and soda. If you have been following ETP for a while, you already know that. When I mention “carbs”, I mean “starches”. Starches are essentially a plant’s gift to human athletes.

Let me explain why this is important, especially for folks that are trying to lose those last few pounds.

Why Starches Are an Important Part of Your Diet

What it basically comes down to is cell health. When you reduce the amount of food you eat, whether you’re tracking calories, carbs, fat, or protein, you are damaging yourself at a cellular level.

Specifically, starches are important because they’re a great source of glucose (the preferred energy source of most tissues of the body). Glucose is hydrophillic i.e. it carries water into the cells of your body. When you drastically cut carbs, the cellular machines that runs your body (the organelles) become dehydrated and brittle. As the fluid within the cell turns to goop, all of a sudden it’s hard to get anything done – it’s difficult to transport nutrients into the cell, difficult to make ATP (cellular energy currency), difficult to repair and dispose of damaged organelles…Heck, it’s hard to even maintain the structure of the cell wall! A dehydrated cell is literally being crushed from the outside by the ectoplasm surrounding it.

A well-hydrated cell is a healthy cell. Going on a small tangent, this is one of the reasons creatine is such a useful supplement. It’s hydrophilic too, and it helps your cells absorb and hold onto glucose and water.

Inflammation Isn’t Always a Bad Thing

Inflammation is basically your body’s response to heal itself. It’s an immune response and it’s pretty useful and healthy on an acute, day-to-day basis. When inflammation sets in and never turns off, however, it becomes a problem. Chronic inflammation is where your body is asked to heal itself so often it becomes resistant. As an example, this is where obesity becomes pretty dangerous because it can lead to other degenerative diseases as the body’s immune system becomes overused. Many of these people would in fact benefit from a more conscious approach to carbs, fats, proteins, and the quality of their food sources.

For people who eat in a mostly balanced way, a dramatic reduction of carbohydrates will result in a substantial amount of fluid weight loss (water weight). Now, some of that fluid is in fact fat, but it’s basically like using a machine gun to kill a spider. Not only is it not necessary, but it can become destructive. Once again I feel like always have to qualify when I say things like this, but the majority of your foods should in fact be meats and veggies with a low emphasis on process foods.

What Happens When You Drastically Reduce Carbs and Sodium

Gatorade as an example is a carb drink, but as most people know, it’s salty. This isn’t by accident – carbs basically provide some level of hydration to your cells and sodium aids the electrochemical bond that helps this process along. When you take a conscious approach to eating carbohydrates, you strategically use carbs and sodium for a specific response – namely, you feed your cells for the times you work out. Does this mean you shouldn’t enjoy starches and salt outside of your workouts? No it does not, but do realize that if you can keep your intake of carbs and sodium at manageable levels throughout the day, that is favorable. Which begs the question: why is it favorable? It’s favorable because your body (cells) absorb nutrients best around the times you are asking it to do stuff. The basic principle of our book Met Flex for Fat Loss is that you use carbs to fuel workouts and fats the rest of the time keeping protein at adequate levels.

When a healthy person tries to lose those “last few pounds” by dramatically reducing carbs and sodium in, effect what they are doing is drawing the water out of their cells. No, it’s not just their fat cells, which is why the response is often so dramatic. If you keep carbs and sodium IN, you get a more true response related to fat loss, a less skewed number on the scale, and you keep your cells relatively healthy. (Frankly your body would rather have a healthy fat layer.)

The Four Truths of Food

1. Quality of food: The majority of your diet should come from meats and veggies.

2. Quantity of food: When the majority of your diet comes from meats and veggies, it’s much easier to manage calories and contrary to popular belief, how much you eat (energy balance) does in fact matter as it relates to fat storage and fat loss.

3. Variety: Whether we are talking about carbs, fats, or proteins, a good assortment of each does a good job of filling in the gaps that your body needs for micronutrients (vitamins).

4. Timing: This is always the ironic part because we sell a book that is essentially about timing macronutrients (carbs, fats and proteins). The reality however is that the timing of macronutrients is not ALL that important. It is helpful for optimization as far as healthy people are concerned, but for people looking to achieve health, the first three truths are much more important.

How this looks in real life is that you should be mostly fed, most of the time. Even in the case of people with a lot of fat to lose, a much more gradual approach is almost always the best way to go. You strategically move towards a better way of both eating and moving (moving is also pretty important as it relates to cell health). For people that aren’t obese or are lean, the goal should be to diet very sparingly, if at all. This serves two purposes: it keeps your cells healthy and happy, so when you decide to go after a little fat loss, the math of a caloric deficit works in your favor. Taking your carbs down from say 300g to 250g on workout days, or even 200g or 150g than pays big dividends.

The same goes with fat. 100 grams of carbs is 400 calories and 20 grams of fat is 180 calories. That’s a HUGE deficit for active folks. If you can pull this off for shorter periods of time only occasionally, your fat layer will become more manageable. For relatively lean people, the story gets even better; no dieting may be required. For many of them that fat “below the navel” exists because they aren’t feeding their muscle appropriately. Muscles want to be hydrated, so for lean folks restricting carbs in an extreme manner, hydrating your cells actually can lead to better aesthetics.

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Thank you Eat Smart Workout Hard for this information! 🙂 It’s great info!

So, you want to make progress with your health goals — but, how can you do that effectively?

The main areas to think about are always going to be healthy eating and sticking with your workouts — these are extremely important but just as hard to maintain over the long haul.

However, there are other important lifestyle changes which will help take your progress to a whole new level. and eventual all else will fall into place.

Here are 5 lifestyle changes to increase your fitness success dramatically:

1. Improve your sleep quality
Your sleep quality is essential for success… maybe that sounds crazy but that’s what I’ve found this past week while attending the Mayo clinic health and wellness symposium.
Sleeping poorly at night, or staying up too late, is not only going to make you crave more carbohydrate rich foods, but you’ll be more likely to struggle in recovery from your workout sessions, not to mention how it will effect your daily activities.

So, how can you do better with your sleep?
Try these tips :

-Get comfortable — mattress, pillows and bedding.
-Reduce noise-
-Sleep in a cool, well ventilated room.
-Make sure the environment is dark enough.
-Reserve your bed for sleeping — no work allowed!
-Some researchers believe that people who do not have a TV in their bed rooms sleep better.

2. Focus on daily movement
The gym is not the only exercise you need to get in. While intense workouts are extremely important, it’s those people who are more active on a daily basis, who really notice a difference in their overall body composition. So keep it moving.

3. De-stress regularly
Stressed out? If so, it’s time to take control of that, before it starts to control you!

Stress is one of the leading causes of psychological and physiological problems, so looking after yourself now is certainly worthwhile.

Tips for avoiding stress, include:

-Deep breathing techniques.
-Exercise — Pilates, jogging, or whatever you find de-stressing.
-Positive thinking, reducing negative thoughts within.
-Going to a quite place, taking a bath, reading a book.
-Avoiding “toxic” people. AKA Haters
-Laughing — even when you don’t feel like it.

4. Eat something new
One reason for getting bored with “healthy eating,” which I’ve discovered in my own fitness life. As a result you end up bored with your clean “diet,” and not eating enough fruits and vegetables, etc.

To help solve this problem, begin making an effort to try one new piece of produce every week.

Whether it’s a new seasonal fruit for a snack between meals, or a vegetable you’ve been meaning to have for some time, doing something different like this on a regular basis will help you stick with the plan and avoid boredom.

5. Set micro-goals
This probably should have been number 1. This journey is a slow step by step process. SO many people try to take major leaps uo front and burn out then quit. This journey is about sustaining. It is not a race. Setting daily mini-goals can really help you move forward to reach your goals.

These should be small statements, which you want to accomplish. Think of them as tiny steps closer to your end goal, bit by bit reaching your potential.

These micro-goals should be simple and entirely possible for you to achieve that day. For example, “I will eat 2 portions of fruit, and 5 portions of vegetables today.”

Micro-goals are wonderful, because they really boost your level of self-belief, in other words, you start to believe you can ‘get it done’.

Over time, this could mean the difference between you staying the course, or falling off the wagon, because you don’t feel like you’re progressing fast enough.

So, there you have it, 5 small steps to success!

What challenges do you face in trying to change your lifestyle?