The Banta Diet is a flexible user-friendly ketogenic diet based on the fat burning capacity of foods having the proper combination of carb, fat, and protein. It is first of all a low carb diet. What does it mean for the dieters? Let's look into the basics.
Basic Facts about Carbs, Fat, and Protein-reduced Diets
- Low-calorie diets burn both fat and muscle.
- Low-fat diets prevent fat depositing but also fat burning.
- Low-carb diets preserve muscle while burning the body's fat for fuel.
The Body's Fuel
What can the body use for fuel? Isn't it the mixture of carbohydrates, fats and proteins, as we were taught in a middle school? Normally it is, but there are some peculiarities in using and storing every component of the mixture:
Carbohydrates
Carbohydrate fuel is the one being digested, stored and used, quickly and easily. This is why the body's metabolic system always prefers to deal with this fuel.
When taken in excess, carbs are first stored in the liver and muscles. These stores are very limited in their ability to carry glycogen as a stored fuel. There's only as much energy stores in these depots as to survive a day, approximately 750 Kcal. After the carb depots are filled, all excess carbs are transformed into fat and stored in the fat depots. Fat stores in the body are huge compared to carb stores. Even in a person with a normal percentage of body fat, fat tissue contains enough calories to survive months of starvation. Obese people carry up to a year's supply of fat fuel.
Proteins
As I stated earlier, carbohydrate is the preferred fuel for all organs of the body. The heart, however, is less discriminate and readily uses any fuel, but only if carbs are present in sufficient quantities. When there's not enough carbs coming in with food, the body manages to produce its own carbohydrates out of protein that it takes either from food or from muscle tissue. This is why calorie-restricted diets burn not only fat but also muscle.
To prevent this undesirable condition, low-fat and calorie-restricted diets should include sufficient carb and protein, and low-carb diets should include sufficient fat and protein.
Here we come to the very core of low-carb versus high-carb dieting: High-carb diet proponents argue that carbohydrates preserve muscle protein and prevent fat deposition. Is this true?
Yes. But this is not the complete truth. While low-fat diets prevent further depositing of fat, they also prevent the existent adipose tissue from being used for fuel. They preserve muscle but they preserve fat as well. High-carb diets preserve fat simply because the body prefers to use carbs for fuel and when there are plenty of carbs, there's just no need to burn body's fat.
Carbs and Fats
The combination of a high-carb diet, unlimited calorie intake and physical inactivity causes the excess calories from carbs to be converted into fat and immediately be deposited. Thus, many high-carb diets incorporate calorie limitation and appetite-curbing methods, from appetite suppressants to behavioral modification.
So What is a Low-carb Diet?
A low-carbohydrate (low-carb) diet is a diet that allows less than 100 grams of carbohydrates in a daily ration. Some low-carb diets are very restrictive, not only in carbohydrate amount but also in the amount of protein.
Carbohydrate allowance in different low-carb diets varies between 20 grams (or less) to 100 grams. Some diets claim that they are low-carb while allowing more than 100 grams of carbohydrate per day, but these are really carbohydrate-reduced diets and they work differently.
What does someone on a low-carb diet eat?
Most low-carb diets allow meat, poultry, seafood, eggs, butter, oils and nuts. Green vegetables are allowed, but it is advised to count carbohydrate content in them. Some diary products other than milk are also allowed in limited quantities. Fat-free products, fruits, grains, legumes and starches are not allowed.
Why do low-carb diets work?
It is believed that low-carb diets work because when there's not enough carbohydrate fuel, the body adjusts to using fat for fuel. It is important that while burning the body's fat, low-carb diet preserves muscles because it provides sufficient amounts of protein.
Are low-carb diets dangerous?
Many nutritionists warn that these diets can be dangerous, but there is no clinical evidence against them. The Durham V.A. Medical Center in North Carolina conducted a clinically controlled study of one of the low-carb diets (Atkins). The results concluded that the diet is safe.
How does it compare to other diets?
There are three general diet groups on the market:
- low-calorie;
- low-fat; and
- low-carb.
Any one of them may be good for one person, but worthless or bad for another. Low-fat diets appear to be successful as a long-term regimen for physically active individuals, for those with few extra pounds to lose and those mostly concerned about maintaining a healthy weight. There was a trend of using low-fat diets to improve blood cholesterol and decrease the risk of cardiovascular diseases, but recent clinical data questioned this approach.
Low-calorie diets require self-discipline and, in many cases, support and guidance. One example is the Weight Watchers weight-loss program that has attracted millions of dieters over decades.
Why are low-carb diets used to be popular?
A part of their popularity can be explained by the fact that low-carb diets curb appetite, so it is easy to stay on the diet and even make it a lifestyle. The negative side of these diets is that they can not be considered balanced. Dieters are usually advised to take supplements to ensure an adequate nutrient intake.
It's very important to understand how these diets work and what you can expect from each of them; and to be able to then choose a diet that is best for you.
Fortunately, the mechanisms of carbohydrates working as primary fuel for just about any body have been studied extensively and are well understood.
What is the Ketogenic Diet?
The Ketogenic Diet consists of high-fat, low-protein and low-carbohydrate intake. It is a stringent, mathematically calculated diet high in fat, and low in protein and carbohydrates that, when followed conscientiously, produces a by-product called ketones. The diet has been in existence since the 1920s, when it has been considered a breakthrough in treatment of intractable childhood epilepsy but was usurped by synthetic medications in the 1950s. "The reintroduction of the Ketogenic diet is a great opportunity for registered dieticians to play a pivotal role in offering hope in previously hopeless cases." (Journal of the American Dietetic Association, 1996, Vol 96, No11, 1134-1135)
The diet can be used as a treatment for diabetes, atherosclerosis, hypertension, hyperlipoproteinism, autism, obesity, epilepsy and other serious medical conditions, including disappearance of gallbladder stones (Journal of Pediatrics, 117(5):743-5, 1990 Nov.) and morbid obesity (Therapeutische Umschau, 46(5):297-308, 1989 May.)
The Mayo Clinic and Johns Hopkins have set up a way to induce the effects of starvation by feeding the patient large quantities of fat and limiting protein and carbohydrates. Dr. Raymond Chang, a Scottish Rite neurologist, says the diet is "a controlled fast."
Tanya Zilberter, PhD, is a researcher, health educator, exercise physiologist, and scientific journalist. In health sciences since 1972, she authored several hundred scientific and popular publications, including four print books and more than a dozen of eBooks.
Dr. Ziberter's current research interests revolve around theoretical and applied problems of general physiology and neurobiology, and nutirion. Tanya associates with the Mediterranean Institute of Neurobiology (Inmed -- inmednet.com) at Marseilles, France, where she is resposnsible for Internet research and development as well as popularization of neurosciences.
Tuesday, 16 February 2010
Sunday, 14 February 2010
Don't Be Confused About Low Carb Diets - 7 Key Points Explained
With all of the conflicting studies and fuzzy interpretation of
information, it's no wonder that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging everywhere!
Whether it's Atkins, the South Beach or some other low-carb plan,
as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our
diet has led to increasing problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate diets may lead to deficiencies of
some key nutrients, including fiber, vitamin C, folic acid, and
several minerals.
Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial stages of the diet.
But remember, the key to successful dieting is in being able to
lose the weight permanently. Put another way, what does the scale
show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat will represent a proportionately greater amount
of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants with a mean age over 53 and none of
the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and
therefore caloric expenditure, while participants are dieting.
This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb
diets. Despite the medical community concerns, no short-term
adverse effects have been found on cholesterol, glucose, insulin
and blood-pressure levels among participants on the diets. But,
adverse effects may not show up because of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and confusion.
During the initial phase of low-carb dieting some fatigue and
constipation may be encountered. Generally, these symptoms
dissipate quickly. Ketosis may also give the breath a fruity
odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn't matter weather they come from
carbohydrates or fat. Study discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like
to re-emphasize:
- The long-range success rate for low-carb and other types of
diets is similar.
- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed
and controlled studies are needed. There just isn't a lot of good
information available, especially concerning long-range effects.
Strict low-carb diets produce ketosis which is an abnormal and
potentially stressful metabolic state. Under some circumstances
this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight goal. If you can't see yourself eating the prescribed
foods longer than a few days or a week, then chances are it's not
the right diet. To this end, following a moderately low fat diet
with a healthy balance of fat, protein, carbohydrate and other
nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain
dietary fats are associated with reduction of disease. Foods high
in unsaturated fats that are free of trans-fatty acids such as
olive oil, fish, flaxseeds, and nuts are preferred to fats from
animal origins.
Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that only
20 percent of a dieter's calories should come from saturated fat
(i.e. meat, cheese, butter). This change comes as Atkins faces
competition from other popular low-carb diets that call for less
saturated fat, such as the South Beach diet plan. Low-carb
dieting should not be considered as a license to gorge on red
meat!
Another alternative to "strict" low-carb dieting would be to give
up some of the bad carbohydrate foods but not "throw out the baby
with the bath water". In other words, foods high in processed
sugar, snacks, and white bread would be avoided, but foods high
in complex carbohydrates such as fruit, potatoes and whole
grains, retained.
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
Emily Clark is editor at Lifestyle Health News [http://www.lifestyle -health-news.com] and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.
information, it's no wonder that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging everywhere!
Whether it's Atkins, the South Beach or some other low-carb plan,
as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our
diet has led to increasing problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate diets may lead to deficiencies of
some key nutrients, including fiber, vitamin C, folic acid, and
several minerals.
Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial stages of the diet.
But remember, the key to successful dieting is in being able to
lose the weight permanently. Put another way, what does the scale
show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat will represent a proportionately greater amount
of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants with a mean age over 53 and none of
the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and
therefore caloric expenditure, while participants are dieting.
This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb
diets. Despite the medical community concerns, no short-term
adverse effects have been found on cholesterol, glucose, insulin
and blood-pressure levels among participants on the diets. But,
adverse effects may not show up because of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and confusion.
During the initial phase of low-carb dieting some fatigue and
constipation may be encountered. Generally, these symptoms
dissipate quickly. Ketosis may also give the breath a fruity
odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn't matter weather they come from
carbohydrates or fat. Study discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like
to re-emphasize:
- The long-range success rate for low-carb and other types of
diets is similar.
- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed
and controlled studies are needed. There just isn't a lot of good
information available, especially concerning long-range effects.
Strict low-carb diets produce ketosis which is an abnormal and
potentially stressful metabolic state. Under some circumstances
this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight goal. If you can't see yourself eating the prescribed
foods longer than a few days or a week, then chances are it's not
the right diet. To this end, following a moderately low fat diet
with a healthy balance of fat, protein, carbohydrate and other
nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain
dietary fats are associated with reduction of disease. Foods high
in unsaturated fats that are free of trans-fatty acids such as
olive oil, fish, flaxseeds, and nuts are preferred to fats from
animal origins.
Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that only
20 percent of a dieter's calories should come from saturated fat
(i.e. meat, cheese, butter). This change comes as Atkins faces
competition from other popular low-carb diets that call for less
saturated fat, such as the South Beach diet plan. Low-carb
dieting should not be considered as a license to gorge on red
meat!
Another alternative to "strict" low-carb dieting would be to give
up some of the bad carbohydrate foods but not "throw out the baby
with the bath water". In other words, foods high in processed
sugar, snacks, and white bread would be avoided, but foods high
in complex carbohydrates such as fruit, potatoes and whole
grains, retained.
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
Emily Clark is editor at Lifestyle Health News [http://www.lifestyle -health-news.com] and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.
Saturday, 13 February 2010
20 Health Foods That Are Sabotaging Your Weight Loss & Health Goals
How can you expect to manage health & weight, when you've never been taught how to? It's not you!
It's a broken approach.
There is a reason our society is getting sicker...today you see more illness, obesity, allergies, digestive disorders, cancer, diabetes, immune & thyroid disruptions, neurological conditions, etc. You may fail to understand how nutrient imbalances deeply effect your health, because you THINK you're already "eating healthy", but you're not choosing foods that provide life, energy & health to the body because you've never been taught how to.
So, you're actually creating & struggling needlessly with poor weight, health issues & food cravings by "eating healthy"!...*Read on for our "health foods" to avoid in order to control health & weight.
BOMBSHELL...The following "health foods" are NOT healthy for managing your body weight, energy or illness!
The following are NOT "healthy foods", nor will they support a healthy body weight, a strong immune system to avoid illness & disease, or balanced energy & mood for your busy life! If you're consuming these masquerading "health" foods, their ingredients may be keeping your body in a state of hormonal & nutrient imbalance which generates a physical food addiction with uncontrollable food cravings, while disrupting your bodies natural ability to stay thin & healthy! Take a look at these foods posing as "health foods" that are DEFEATING your health....
* Smart Balance butter
* Eggbeaters
* Splenda (Yes, Splenda!) & other artificial sweeteners
* Breads & cereals that claim to be "Whole Grain"
* Soy milk, soy cheese & other soy-based products like Tofu
* Morningstar Veggie Burgers & similar meatless products
* Low-fat or Non-Fat Packaged or Cured Lunch Meats
* Healthy Balance soups
* Fruit juices
* Weight Watchers, Nutri-system, or other "healthy brand" foods
* Whole wheat pastas
* Bran muffins & whole wheat bagels
* Fat-Free Non-Dairy Creamers
* Canola or Vegetable oils
* Anything that says "Enriched" or "Fortified"
* Low-fat or Fat-free milks & cheeses
* Low-fat or Fat-free packaged snack foods
* Diet sodas
* Powerade, Gatorade or Vitamin Water
* Elimination of red meat
* Low-fat or frozen yogurts
* Daily over-consumption of fruit - YES fruit!
* Frozen dinners posing as "healthy" or "natural"
So you've thought you were doing the proper things to be healthy & avoid weight gain, but your out-dated health & nutrition approach is wreaking havoc on your health! Efficient & effective nutrition approach frees you of physical food addictions, balances hormone disruptions, and allows your body to return to great health & a natural weight with ease & abundance, vs. harmful diets & starvation!
You are evolving, food production is evolving, your lifestyle & demands are evolving,... so why isn't your approach to nutrition & health evolving? You need a nutrition & health mindset shift!
NEWSFLASH: You will NEVER manage your weight & health successfully, or avoid disease in your lifetime, without a mindset shift to nutrition.
If you want to be in control of your health, you need to empower yourself with accurate, individualized health & nutrition knowledge. The most common mistake is OVER-estimating the use of exercise & UNDER-estimating the use of nutrition. If you're approaching nutrition accurately to get your body in healthful balance, there is no need to waste endless hours exercising to battle you're health. With a targeted nutrition foundation, you'll become healthier internally, thinner naturally, & you'll lose the need to OVER exercise, because movement is simply a COMPLIMENT to a solid, nutrition program - not a weapon against it. And who couldn't use more hours in their day?!
Our societies disease-care system is slowly realizing we need a PROACTIVE vs. REACTIVE health approach vs. waiting til sickness emerges before we pay attention! The pills & plethora of medical procedures are failing bandaids to the MUCH larger problem: you still lack knowledge on how to CREATE HEALTHFUL BALANCE in your health & body to avoid obesity & illness in the first place.
You DON'T have to accept a life of obesity, illness, pills, poor energy & depression. You CAN control your health & CREATE the life you desire!!
You CAN learn preventative health tools for today's world to be prepared & protect your families short & long-term health. Begin to gain the knowledge to start breaking through blocks that have been secretly sabotaging your health & weight until today by learning how to develop a REVITALIZING nutrition approach:
* Gain great energy
* Improve mental clarity & focus
* Optimize weight & body composition naturally
* Possess a joyful mood
* Amp confidence & zest for life
* Enjoy beautiful skin
* Boast ZERO health imbalances or illness
* Eliminate need for pills or medication BANDAIDS
Life doesn't have to be about obesity, poor energy, mood & hormonal imbalance, illness & pills; you have THE POWER & CHOICE to create the health & life you want. Start with eliminating the foods mentioned above & begin to open your mind to the value of whole foods nutrition for optimal health & healing.
Want to use this article in your ezine, blog or website?
You're welcome to share this article. When you do, please include this complete blurb below with it, as well as our copyright:
"Want to learn how to easily & effectively "Transform Your Health & Body From the Inside, Out!"™ so you can spend less time on your health, while getting incredible results to look & feel better than you did in your 20's...despite aging, pregnancy, thyroid or health challenges? Check out our website, http:///www.youandimprovedcoaching.com, for free resources & to sign up for your free health strategy breakthrough session."
Health & Body Mastery Mentor Heather B. Dube' is a Nutrition Counselor, Health Coach, Personal Trainer & Figure Bodybuilding Competitor, as well as the Founder of youandimprovedcoaching.com.
It's a broken approach.
There is a reason our society is getting sicker...today you see more illness, obesity, allergies, digestive disorders, cancer, diabetes, immune & thyroid disruptions, neurological conditions, etc. You may fail to understand how nutrient imbalances deeply effect your health, because you THINK you're already "eating healthy", but you're not choosing foods that provide life, energy & health to the body because you've never been taught how to.
So, you're actually creating & struggling needlessly with poor weight, health issues & food cravings by "eating healthy"!...*Read on for our "health foods" to avoid in order to control health & weight.
BOMBSHELL...The following "health foods" are NOT healthy for managing your body weight, energy or illness!
The following are NOT "healthy foods", nor will they support a healthy body weight, a strong immune system to avoid illness & disease, or balanced energy & mood for your busy life! If you're consuming these masquerading "health" foods, their ingredients may be keeping your body in a state of hormonal & nutrient imbalance which generates a physical food addiction with uncontrollable food cravings, while disrupting your bodies natural ability to stay thin & healthy! Take a look at these foods posing as "health foods" that are DEFEATING your health....
* Smart Balance butter
* Eggbeaters
* Splenda (Yes, Splenda!) & other artificial sweeteners
* Breads & cereals that claim to be "Whole Grain"
* Soy milk, soy cheese & other soy-based products like Tofu
* Morningstar Veggie Burgers & similar meatless products
* Low-fat or Non-Fat Packaged or Cured Lunch Meats
* Healthy Balance soups
* Fruit juices
* Weight Watchers, Nutri-system, or other "healthy brand" foods
* Whole wheat pastas
* Bran muffins & whole wheat bagels
* Fat-Free Non-Dairy Creamers
* Canola or Vegetable oils
* Anything that says "Enriched" or "Fortified"
* Low-fat or Fat-free milks & cheeses
* Low-fat or Fat-free packaged snack foods
* Diet sodas
* Powerade, Gatorade or Vitamin Water
* Elimination of red meat
* Low-fat or frozen yogurts
* Daily over-consumption of fruit - YES fruit!
* Frozen dinners posing as "healthy" or "natural"
So you've thought you were doing the proper things to be healthy & avoid weight gain, but your out-dated health & nutrition approach is wreaking havoc on your health! Efficient & effective nutrition approach frees you of physical food addictions, balances hormone disruptions, and allows your body to return to great health & a natural weight with ease & abundance, vs. harmful diets & starvation!
You are evolving, food production is evolving, your lifestyle & demands are evolving,... so why isn't your approach to nutrition & health evolving? You need a nutrition & health mindset shift!
NEWSFLASH: You will NEVER manage your weight & health successfully, or avoid disease in your lifetime, without a mindset shift to nutrition.
If you want to be in control of your health, you need to empower yourself with accurate, individualized health & nutrition knowledge. The most common mistake is OVER-estimating the use of exercise & UNDER-estimating the use of nutrition. If you're approaching nutrition accurately to get your body in healthful balance, there is no need to waste endless hours exercising to battle you're health. With a targeted nutrition foundation, you'll become healthier internally, thinner naturally, & you'll lose the need to OVER exercise, because movement is simply a COMPLIMENT to a solid, nutrition program - not a weapon against it. And who couldn't use more hours in their day?!
Our societies disease-care system is slowly realizing we need a PROACTIVE vs. REACTIVE health approach vs. waiting til sickness emerges before we pay attention! The pills & plethora of medical procedures are failing bandaids to the MUCH larger problem: you still lack knowledge on how to CREATE HEALTHFUL BALANCE in your health & body to avoid obesity & illness in the first place.
You DON'T have to accept a life of obesity, illness, pills, poor energy & depression. You CAN control your health & CREATE the life you desire!!
You CAN learn preventative health tools for today's world to be prepared & protect your families short & long-term health. Begin to gain the knowledge to start breaking through blocks that have been secretly sabotaging your health & weight until today by learning how to develop a REVITALIZING nutrition approach:
* Gain great energy
* Improve mental clarity & focus
* Optimize weight & body composition naturally
* Possess a joyful mood
* Amp confidence & zest for life
* Enjoy beautiful skin
* Boast ZERO health imbalances or illness
* Eliminate need for pills or medication BANDAIDS
Life doesn't have to be about obesity, poor energy, mood & hormonal imbalance, illness & pills; you have THE POWER & CHOICE to create the health & life you want. Start with eliminating the foods mentioned above & begin to open your mind to the value of whole foods nutrition for optimal health & healing.
Want to use this article in your ezine, blog or website?
You're welcome to share this article. When you do, please include this complete blurb below with it, as well as our copyright:
"Want to learn how to easily & effectively "Transform Your Health & Body From the Inside, Out!"™ so you can spend less time on your health, while getting incredible results to look & feel better than you did in your 20's...despite aging, pregnancy, thyroid or health challenges? Check out our website, http:///www.youandimprovedcoaching.com, for free resources & to sign up for your free health strategy breakthrough session."
Health & Body Mastery Mentor Heather B. Dube' is a Nutrition Counselor, Health Coach, Personal Trainer & Figure Bodybuilding Competitor, as well as the Founder of youandimprovedcoaching.com.
Thursday, 11 February 2010
Facts about Obesity and why to eat Healthy food
Obesity
Obesity increases the risk of many diseases. Fat is deposited on our bodies when the energy (kilojoules) we consume from food and drink is greater than the energy used in activities and at rest. Small imbalances over long periods of time can cause you to become overweight or obese.
Obesity rates in Australia have more than doubled over the past 20 years. Around seven million Australians are now overweight or obese. Estimates taken in the year 2000 suggest that, while more men are overweight than women (67 per cent compared to 52 per cent), obesity is more common among women (22 per cent) than men (18 per cent).
Body mass index
Overweight and obesity are defined by the World Health Organization using the body mass index (BMI). This is calculated by dividing a person’s weight in kilograms by their height in metres squared. For example, a person who is 1.65m tall and weighs 64kg would have a BMI of 24.
People with a BMI of 25 or more are classified as overweight. People with a BMI of 30 or greater are classified as obese.
BMI calculations used for adults are not a suitable measure of weight for children or adolescents. A dietitian or GP can assess a child’s weight using a special BMI chart, together with weight and height growth charts.
Increased risk of chronic disease
Obesity increases the risk of many chronic and potentially lethal diseases. Most of these diseases can be prevented with lifestyle changes including proper nutrition and regular exercise.
Generally speaking, the more body fat you’re carrying, the higher the health risk. However,the amount of weight gained throughout the adult years also contributes to the risk. For example, a middle-aged person who weighs 10kg more than they did in their early 20s has an increased risk of high blood pressure, stroke, diabetes and coronary heart disease.
A range of diseases
Some of the many chronic conditions and diseases associated with obesity include:
Insulin resistance
High blood pressure
Atherosclerosis
Cardiovascular disease
Stroke
Some cancers including breast, endometrial and colon cancer
Type 2 diabetes (non-insulin dependent diabetes mellitus)
Gall bladder disease
Polycystic ovarian syndrome
Musculoskeletal problems such as osteoarthritis and back pain
Gout
Cataracts
Stress incontinence
Sleep apnoea.
A range of causes
A range of factors can cause obesity. Factors in childhood and adolescence are particularly influential, since a high proportion of obese children and adolescents grow up to be obese adults.
Factors known to increase the risk of obesity include:
Genes – researchers have found that genetics play a part in regulating body weight. However these genes explain only a small part of the variation in body weight.
Birth factors – some studies suggest that a person is more likely to become obese later in life if they experienced poor nutrition in utero, had a low birth weight and weren’t breast fed. However, other studies show that high birth weight is a stronger risk for becoming overweight.
Eating more kilojoules than you use – whatever your genetic background, you will deposit fat on your body if you eat more energy (kilojoules) than you use.
Inactivity – for most of us, physical activity is no longer a natural part of our daily schedule. Obese people tend to live sedentary lifestyles.
Modern living – most modern conveniences, such as cars, computers and home appliances, reduce the need to be physically active.
Socioeconomic factors – people with lower levels of education and lower incomes are more likely to be overweight or obese. This may be because they have less opportunity to eat healthy foods and take part in physical activities.
Obesity – the costs
Obesity costs Australian taxpayers an estimated $1.5 billion every year in direct health costs. Indirect health costs are harder to estimate. They include work absenteeism, production lost to premature death, and the hundreds of millions of dollars that Australians spend each year on weight management programs.
What the experts recommend
Experts predict that Australia’s obesity rate will keep rising, which will put even greater strain on our health system.
Obesity is difficult to tackle because of the many contributing factors. The International Obesity Taskforce suggests the following measures:
Help families to understand how to provide a healthy environment for themselves and their children. This would include decisions about activity and eating habits.
Identify high risk groups in the community.
Change city planning to include venues for safe, accessible and affordable physical activities.
Improve the nutritional value of processed foods.
Reduce food marketing to children.
Reduce the price of healthy foods such as fruits, vegetables and wholegrain products.
Improve the nutrition and variety of food available at school canteens and in workplaces.
Improve opportunities for physical activity in schools and workplaces.
Increase education for health professionals on how to recognise and manage weight problems in patients.
Invest in community education programs on weight management.
Where to get help
Your doctor
An accredited practising dietitian, contact the Dietitians Association of Australia
Things to remember
Overweight and obesity are preventable diseases. To prevent them we need to choose lower energy foods and be more physically active.
Rates of overweight and obesity are rising rapidly. This has a major impact on health and health care costs.
Everyone can and should seek changes to their lifestyle to help them stay a healthy weight.
Obesity increases the risk of many diseases. Fat is deposited on our bodies when the energy (kilojoules) we consume from food and drink is greater than the energy used in activities and at rest. Small imbalances over long periods of time can cause you to become overweight or obese.
Obesity rates in Australia have more than doubled over the past 20 years. Around seven million Australians are now overweight or obese. Estimates taken in the year 2000 suggest that, while more men are overweight than women (67 per cent compared to 52 per cent), obesity is more common among women (22 per cent) than men (18 per cent).
Body mass index
Overweight and obesity are defined by the World Health Organization using the body mass index (BMI). This is calculated by dividing a person’s weight in kilograms by their height in metres squared. For example, a person who is 1.65m tall and weighs 64kg would have a BMI of 24.
People with a BMI of 25 or more are classified as overweight. People with a BMI of 30 or greater are classified as obese.
BMI calculations used for adults are not a suitable measure of weight for children or adolescents. A dietitian or GP can assess a child’s weight using a special BMI chart, together with weight and height growth charts.
Increased risk of chronic disease
Obesity increases the risk of many chronic and potentially lethal diseases. Most of these diseases can be prevented with lifestyle changes including proper nutrition and regular exercise.
Generally speaking, the more body fat you’re carrying, the higher the health risk. However,the amount of weight gained throughout the adult years also contributes to the risk. For example, a middle-aged person who weighs 10kg more than they did in their early 20s has an increased risk of high blood pressure, stroke, diabetes and coronary heart disease.
A range of diseases
Some of the many chronic conditions and diseases associated with obesity include:
Insulin resistance
High blood pressure
Atherosclerosis
Cardiovascular disease
Stroke
Some cancers including breast, endometrial and colon cancer
Type 2 diabetes (non-insulin dependent diabetes mellitus)
Gall bladder disease
Polycystic ovarian syndrome
Musculoskeletal problems such as osteoarthritis and back pain
Gout
Cataracts
Stress incontinence
Sleep apnoea.
A range of causes
A range of factors can cause obesity. Factors in childhood and adolescence are particularly influential, since a high proportion of obese children and adolescents grow up to be obese adults.
Factors known to increase the risk of obesity include:
Genes – researchers have found that genetics play a part in regulating body weight. However these genes explain only a small part of the variation in body weight.
Birth factors – some studies suggest that a person is more likely to become obese later in life if they experienced poor nutrition in utero, had a low birth weight and weren’t breast fed. However, other studies show that high birth weight is a stronger risk for becoming overweight.
Eating more kilojoules than you use – whatever your genetic background, you will deposit fat on your body if you eat more energy (kilojoules) than you use.
Inactivity – for most of us, physical activity is no longer a natural part of our daily schedule. Obese people tend to live sedentary lifestyles.
Modern living – most modern conveniences, such as cars, computers and home appliances, reduce the need to be physically active.
Socioeconomic factors – people with lower levels of education and lower incomes are more likely to be overweight or obese. This may be because they have less opportunity to eat healthy foods and take part in physical activities.
Obesity – the costs
Obesity costs Australian taxpayers an estimated $1.5 billion every year in direct health costs. Indirect health costs are harder to estimate. They include work absenteeism, production lost to premature death, and the hundreds of millions of dollars that Australians spend each year on weight management programs.
What the experts recommend
Experts predict that Australia’s obesity rate will keep rising, which will put even greater strain on our health system.
Obesity is difficult to tackle because of the many contributing factors. The International Obesity Taskforce suggests the following measures:
Help families to understand how to provide a healthy environment for themselves and their children. This would include decisions about activity and eating habits.
Identify high risk groups in the community.
Change city planning to include venues for safe, accessible and affordable physical activities.
Improve the nutritional value of processed foods.
Reduce food marketing to children.
Reduce the price of healthy foods such as fruits, vegetables and wholegrain products.
Improve the nutrition and variety of food available at school canteens and in workplaces.
Improve opportunities for physical activity in schools and workplaces.
Increase education for health professionals on how to recognise and manage weight problems in patients.
Invest in community education programs on weight management.
Where to get help
Your doctor
An accredited practising dietitian, contact the Dietitians Association of Australia
Things to remember
Overweight and obesity are preventable diseases. To prevent them we need to choose lower energy foods and be more physically active.
Rates of overweight and obesity are rising rapidly. This has a major impact on health and health care costs.
Everyone can and should seek changes to their lifestyle to help them stay a healthy weight.
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