What’s your 2014 resolution?
Over the past few weeks, there has been an increasing interest in the health benefits associated with a whole foods approach to dieting and lifestyle. This has also been aided by the ‘revelation/revolution’ of the fact that sugar is the enemy - something we here at Natural Ketosis have always sustained to be the case.
So, if you are still unsure as to what approach you should be taking towards a healthier you, here are some points you might want to consider:
At this time of year there are many weight loss companies fighting for your attention whether it be on the radio or on those annoying adverts posted on your Facebook feed. They all state to be the answer to your problems. However, dig a little deeper and you see that they offer a solution either based on shakes or based on pills. So ask yourself if you really want to start your health transformation by ingesting man-made chemicals?
Whilst going on a “detox” for a couple of weeks will help you shed those few extra pounds due to a happy festive period, have you ever wondered if there was something out there to help you maintain the new you throughout the year without the yo-yoing weight side effect? Studies continue to show that nutrition coming from real food together with a re-adjustment of the macronutrient content, weight maintenance and health can be achieved [1,2,3].
3. No Pain, No Gain
Whilst this is a common phrase heard throughout the year with regards to weight loss, starving yourself of food is not the answer. Again it is all about making the right food choices and by correctly addressing the macronutrient content of your diet. By minimising the amount of carbohydrates and increasing the amount of protein and good fat in your diet, weight loss and maintenance can be achieved long term  - not to mention that you will feel fuller  and have better energy levels as your system is not suffering from “sugar-crashes” all the time.
So, are you curious as to how all this macronutrient re-arrangement actually helps you lose weight and maintain it?
Well the answer is simple. Weight loss and maintenance is not about eating less and moving more, but rather it is about maintaining your hormones balanced, especially insulin. Insulin levels fluctuate depending on the amount of carbohydrates you consume. The more you consume, the higher your insulin levels will be. High insulin levels turn off your fat burning capacity and induce your fat cells to take up all the extra carbohydrates i.e. your fat cells get bigger.
To make sure that you are using your stored fat for energy, you need to ensure that your insulin levels are stable. This is simply done by minimising the amount of carbohydrates in your diet. It is at this point that people think all carbohydrates are bad and created equally. However stabilising insulin levels is about choosing the right types of carbohydrates NOT avoiding them.
Once insulin is stabilised, the body will turn on its fat burning capabilities thereby meeting its energy requirements from stored fat rather than carbohydrates. By utilising fat for energy you will realise your appetite diminishes, your energy levels increase and your mood improves.
So what are you waiting for? Why not make 2014 the year you decided to go low-carb?
1. Boden G, Sargrad K, Homko C, Mozzoli M, Stein TP. 2005. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annals of Internal Medicine. 142: 403–411
2. Daly M.E, Paisey R, Millward B.A et al. 2006. Short-term effects of severe dietary carbohydrate-restriction advice in type 2 diabetes-a randomized controlled trial. Diabetic Medicine. 23: 15-20.
3. Dyson P.A., Beatty S., & Matthews D.R. 2007. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabetic Medicine. 24: 1430-1435.
4. Gardner C.D., Kiazand A., Alhassan S., Kim S., Stafford R.S., Balise R.R., Kraemer H.C. & King A.C. 2007. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. The Journal of the American Medical Association. 297 (7): 969-977.
5. Halton T.L. & Hu F.B. 2004. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Journal of the American College of Nutrition. 23 (5): 373-385.