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14.11.2012

Food for losing body fat, how to get six pack abs at home in 1 month - PDF Review

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And we will, Carrie, be eating more food because as we talked about last week, satisfying foods are rich in water and fibre. Jonathan: Carrie, I love that because it goes back to eating so much SANE food that we’re too full for inSANE food. So, we have less low quality food, we have more high quality food, we have less clogging, lower set point, we’re burning more body fat, we’re behaving more like naturally thin people … and Carrie, here is what we should eat if we want to eat more satisfying food. Jonathan: All right, so, I like to rate foods in terms of stars, with five stars being the highest score and zero stars being the lowest score. Jonathan: Well thank you, Carrie, and I will post this graphic as well as picture of myself waving my arms around in the show notes – maybe the former, not the latter.
So, waving my arms around, the highest satiety food in the world – there’s a tie, there’s a two way tie, Carrie, and it’s exciting because the Olympics are taking place right now and we have a tie for first place. Tied for first place – high quality protein, any kind of seafood, high quality meat such as organic, grass-fed beef, free range chicken, pork, turkey, eggs and select, SELECT dairy products such as Greek yogurt, which has an incredibly high percentage of protein, as well as cottage cheese which has an incredibly high percentage of protein. When COOKING, using something like a coconut oil is fantastic for the reason Carrie mentioned, and it stays as a healthy oil.
Jonathan: All right, so, think about – a calorie is not a calorie when it comes to how likely it is in our body to be stored as fat. Jonathan: So, again, 500 calm calories creeping into our bloodstream over many hours intuitively, right, is much less likely to be stored as body fat than 500 calories rushing into us all at once.
So, Carrie, the good news though is that we don’t have to worry too much about glycemic index or glycemic load because, as fortune would have it, the same thing we do to eat satisfying calories is the same thing we do to eat unaggressive calories, because the same things really are a factor in both arenas.
Jonathan: In fact, diabetics – if you look in the early 1900’s, prior to medications being available for diabetics, the way that diabetes was treated was by feeding people essentially a high fat diet because it minimised the amount of glucose in the bloodstream. So, when we talk about eating unaggressive foods – again, unaggressive, they’re going to be water, fibre and protein-rich. So, picking up where we left off last week, satiety is how quickly a calorie fills us up and how long it keeps us full, and we want to eat SANE, high-quality calories or satisfying calories, because by doing so we cause our body to trigger a fat-burning hormonal response, we lower our set point, and with satiety specifically we enable ourselves to take in more nutrition and to feel more satisfied while accidentally consuming fewer calories.
Being rich in water and fibre makes these foods large, so when we eat more, smarter, the volume of food we will be eating is bigger. Remember, we’re in this for the long term and in the long term hunger and feeling deprived is not sustainable. So this has been known for decades in research circles, that the amount of protein in food impacts the other two factors which influence whether our brain is telling us whether we’re hungry or full, and those are our short-term and our long-term satiety hormones. I had breakfast when I flew out and I specifically ate just protein, and I was on the plane for five and a half hours.
Again, avoiding overeating is easy when we’re too full to eat foods that trigger overeating, such as starches and sweets. There are some, as in parsnips and potatoes, that will behave in your body more like a sugar than they will a vegetable, and so not all vegetables are good. Remember, when we talk about SANE, we talk about satisfying foods – again, it’s water, fibre and protein. It cooks beautifully, it has a very, very high flashpoint so you can heat it to a very high temperature without it burning or without setting your house on fire (which is always a handy thing), but no coconut flavour to your food at all. I’m going to lock you up in the fat cells, because what the traffic cop wants to do, our metabolic traffic cop, is that when we eat it wants the calories to sort of slowly creep into our bloodstream so that it can have time to determine whether or not they should be sent to repair us if we’ve exercised and broken down our muscle tissue, to fuel us, or to fatten us – in that order. Because, remember, we’re always storing or burning fat, and however much energy we have available to us RIGHT NOW determines whether or not we’re storing or burning fat. The reason I mention this is because the stack-ranked list of aggressive foods is a bit different than the stack-ranked list of satisfying foods because fat really has no impact – well, it has an impact, but the more fat in a food does not make it more aggressive because fat is completely unaggressive.


And it’s just … bananas have long been touted as the food that gives you energy for longer and so on and so forth, and I just think it’s important for people to know that that’s really not true. In fact, things like apple juice and grape juice, ounce for ounce, actually contain more sugar than Coca-Cola, for example.
Remember from last week that whether or not we feel satisfied is a function of the volume of food in our digestive system as well as our short-term and long-term hormonal balance. It also shows us that the more protein we eat, just as time goes on, where also again those hormonal signals have been altered in our body … so just further down the road, we don’t get home from work and we’re not just, like, raiding the fridge and raiding the cupboards because we just don’t have those burning overeating tendencies because we feel full. And Gary Taubes, who is just someone I love, and I know Carrie loves as well, author of the book “Good Calories, Bad Calories” as well as “Why We Get Fat (And What To Do About It)”, puts this really well. So if we consume aggressive calories or calories that our body readily converts into glucose, the primary fuel source for many of our bodies, it overwhelms this traffic cop and again she sends them ALL to our fat cells. If we have 300 calories available to us right now, that’s too much – we don’t need 300 calories right now, so it gets stored as fat. And let’s focus on glucose because that’s a sugar that, when we talk about blood glucose or are diabetics and the inability to handle glucose properly, we’re talking about what food is broken down into, the rate at which food is converted into glucose into our bloodstream. We want to eat a lot of unaggressive food that will NEVER provide us with a lot of glucose right now.
This is why these foods are discouraged for diabetics, because they flood your system with glucose, they cause a bunch of insulin problems and they should be avoided.
Take berries or citrus fruit, put them in a blender, add some water, and blend it up for a minute.
So, again folks, it’s about water, fibre and protein-rich (and moderate fat is just fine) WHOLE foods.
So we’re going to be eating a higher volume of food, taking in more nutrition, feeling more satisfied, and accidentally consuming fewer calories, which is totally different from starving ourselves, both psychologically and metabolically. Eat a lot of high satiety foods – water and fibre and protein determine the satiety of a food. Water and fibre have to do with that volume component, and protein in large part, and also to some extent fat, control the short-term and long-term hormonal balance.
This was done at the University of Washington where individuals ate an unlimited quantity of calories while having the percentage of protein in their diet increased from 15% – which is what’s recommended by the Food Guide Pyramid, My Plate, and close the average consumption – increased from 15% to 30%.
And one quick disclaimer – remember that satiety is only one of four factors that determine the quality of a food.
In terms of cooking, in terms of biology, this is very important because different oils when they’re heated will essentially change their chemical structure and they will turn into trans fats. If we get 300 calories over the course of two hours, well that’s not too many for any given point in time, so we don’t store it as fat. I know that sounds silly, but we don’t eat a hamburger – hopefully we don’t eat a hamburger at all because we can do better than that; we don’t need any pink slime in our body and refined carbohydrate from the bun. The reason this matters is that eating a lot of … saying eating a lot of food = gain body fat is FALSE. So as long as we focus on eating our water, fibre and protein-rich foods, we automatically eat low glycemic index food, we automatically ensure a low glycemic load, so we store less body fat because we’re not overwhelming Samantha with glucose at any point in time.
Whereas non-starchy vegetables, high quality protein and whole food natural fats – I like to say whole food because, again, eating coconut, eating flax seeds, eating almonds is always going to be better for us than eating the oil.
Now you have the WHOLE FOOD, just in liquid form, which is very different than extracting the sugar, basically, and juicing and taking away all the nutrients and just having sugar water which is what traditional juice is.
It’s about NATURAL foods, non-starchy vegetables, high quality protein, natural fats from whole foods.


So more protein means more “full” signals being sent to our brain’s satiety centres via our hormones, and I like to say that more protein enables us to FULL ourselves into burning bunches of body fat!
Single most component of eating high satiety foods is eating a lot of non-starchy vegetables.
Noteworthy exceptions: onions are a non-starchy vegetable and they are just fine for you as are carrots, and beets are also.
And for things like rice which is an inSANE starch, cauliflower – you can even buy a cauliflower ricer which will turn the non-starchy vegetable cauliflower into an incredibly, surprisingly tasty rice substitute. They will become hydrogenated, and we’ve all heard about hydrogenated fats, and they’re terrible for us. However, saying eating a lot of aggressive, glucose-spiking food causes us to gain body fat is true.
So again, we don’t get heavy and sick by eating a lot of food, we get heavy and sick by eating a lot of low quality, aggressive food.
Nuts and seeds are going to be extremely high on this list because, again, they’re high in water, fibre and protein, plus also contain unaggressive fats.
It’s about avoiding dry, fibre-free and relatively protein-poor processed foods, starches, sweets, all that kind of stuff. Human psychology has told us for decades that if you tell a person “don’t do X”, eventually they’re going to do X and probably even more of it because we don’t like to be told not to do things. So any kind of starch, any kind of sweetener is completely unsatisfying, and something that we should eat so much of the other stuff that we’re too full for those things.
So, for example, if you heat olive oil to above 400 degrees, it will essentially turn into a partial trans fat. So, Carrie, let’s quickly stack-rank foods in terms of their aggression, and I want to make one quick point as well, and that’s around fat.
So there’s exceptions, but generally speaking, if it grows above ground it’s a non-starchy vegetable and good for you, and if it grows below ground, not as good.
So an oil which is otherwise healthy, when heated to very high temperatures becomes an unhealthy trans fat.
The glycemic index just tells us, for any given food, what is its aggression level – the higher the glycemic index, the more aggressive it is.
We can eat a high volume of food, but if it doesn’t overwhelm us with glucose all at once, we’re not going to gain body fat because at any given point in time we’re not going to have more glucose than we can handle. For example, modern apples have been so genetically engineered that the percent of fructose they contain, which we all know about fructose – just not a good option. But if we eat a lot of aggressive food, we’re going to constantly overwhelm our body and Samantha’s going to lock all that up in the fat cells. So I would simply say enjoy those whole foods and know that the oils are not necessarily going to kill you but let’s not overdo it. Things like berries (strawberries, blueberries, raspberries), citrus fruits (oranges, lemons, limes, grapefruits) – those are going to be the best fruits for us because, again, more water, fibre, protein … Carrie, you’re exactly right though.



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