Are Carbohydrates Killing Your Insulin Sensitivity?

By Terrance Franklin

So far, we have gone over the two different types of metabolism, fat or carb based. What is the distinction between the two of these and why is it crucial to survival?

The destiny of hungry cells

At any moment, the body will be in a state of carb or fat metabolism. It will take days to switch into ketosis, and often more than a week for those who have never experienced it before. For this reason, carbs are the ideal supply of fuel when they are abundant, however leave you in the cold once you lose access, as you could in a survival situation.

Let us say you had two twins, one who was in a state of carbohydrate metabolism and one who was in a state of fat metabolism. Just imagine your tragedy of choice wipes out infrastructure and in 3 days, there isn't any access to survival foods. Both are now in a state of starvation. Let us also say for the sake of the debate that they are in a state of physical exertion, moving over land, protecting themselves and porting supplies with them.They are dishing out energy, which has to come from someplace. In this particular case, the body.

Metabolic processing of fat

Twin #1 is in a state of ketosis. His cells are ready to receive ketones as a fuel supply. In a state of hunger with energy to use, his cells will need ketones. Thankfully, he will have an enormous supply of ketones in his body fat. Fat will be changed into usable calories at 9 calories for each gram. For the normal person, it is a lot of energy. Taking an average weight of 175 lbs along with a healthy bodyfat percentage of 15%, this twin will be able to lose 10% of his weight in fat, or 17.5 lbs before it will become unhealthy. This leaves close to 8000 grams of usable fat, which converts into a tremendous 72000 calories just before twin#1 begins losing more useful tissue.

The carbohydrate metabolic process

Twin #2 is used to using glucose as a source of calories. Without carbohydrates to eat, his cells will need to adapt to ketosis. In the mean time, it is going to be a hard changeover. Some symptoms well known to low carb dieters include brain fog, sleepiness, absence of energy and head aches. During my time with keto diets I even experienced some terrible migraines too. This can continue for a couple of days, however it might be as long as 7 days depending on the dietary record of the person. Meanwhile, the world might be falling apart and valuable time is being lost.

One of the most scary consequences is the decrease in muscle tissue. As you might recall, proteins are quite close to carbohydrates and when required, can be transformed. Due to this, people in a state of carbohydrate metabolism shed more muscle compared to those in fat metabolism. The proteins are scavenged and broken down into the preferred fuel supply, carbohydrate. In a state of essentially working out, this is a lot more likely.

The extra factor

Although calories may be available, there are critical vitamins and minerals to be considered for survival. Remain updated for the next write-up in the sequence for the important nutrients to supplement calories in a starvation state.

About the Author:

Thanks for reading! Terrance Franklin writes about survival and nutrition on a number of sites on the web. For more information on survival foods, be sure to check out http://survivalfoodshq.weebly.com/. And for even deeper reading, follow the link at survival foods

Top 5 Dietary Weight Loss Tips

With the current availability of such a vast array dietary weight loss options, it's sometimes nice to have a condensed overview of what are arguably the most important solutions to focus on. These are represented by the following 5 tips:

1. Eat the right carbohydrates. Try to make sure that most of the carbohydrates you consume are from low GI slow releasing sources. These disturb blood sugar balance far less, helping to reduce the body's output of the weight promoting hormone insulin. Some examples of good low GI carbohydrate sources include durum wheat pasta, whole grain breads (sour dough is best), winter squash, basmati rice and sweet potatoes. Fruits are also a rich source of carbohydrate; certain fruits are better than others (see tip number 5 which covers sugar). Most non-starchy vegetables are fine to eat in abundance; good examples include leafy greens and cruciferous vegetables (cauliflower, broccoli, kale, cabbage and brussels sprouts).

2. Eat protein rich foods with each major meal. You may also want to consume protein rich snacks and protein shakes between meals. Research indicates that protein helps reduce appetite and enhance metabolism, both of which encourage weight loss. Major sources of protein in the diet are derived from meat, fish and eggs and/or vegetarian sources such as beans, lentils, chickpeas, nuts and seeds. An extract from dairy called whey protein is a particularly effective appetite suppressant, this is available in shake or bar form.

3. Reduce your intake of cheap refined vegetable oils, and increase your intake of omega 3 fats. Most commercially bought refined vegetable oils (sunflower oil, corn oil, soy oil, canola oil, rapeseed oil and mixed blend vegetable oil) are likely to increase levels of inflammation in the body. Inflammation may reduce your sensitivity to the blood sugar control hormone insulin, prompting your body to pump out more of it. Bare in mind that insulin is a fat promoting hormone. Vegetable oil is not only found as cooking oil, it is also a common ingredient in many breads, cakes, biscuits and chocolates. Olive oil is much better than vegetable oil, however coconut oil is one of the best oils to cook with.

Omega 3 fats such as those from oily fish and flaxseeds (linseeds) help to improve the body's responsiveness to insulin, meaning your body should be able to release less of this hormone. Good oily fish sources include salmon, mackerel, tuna (not tinned) and sardines. Flaxseeds are available in whole seed, ground seed or oil form.

4. Eat fibre rich foods such as fruits, vegetables, nuts, seeds, beans and lentils. Fibre is a natural appetite suppressant, due to its physical bulking qualities. Fibre also enhances digestive and detoxification functioning. Collectively these aspects may assist healthy blood sugar control, and reduce insulin output.

5. Remove or drastically reduce your sugar intake. Sugar is a simple carbohydrate made up of the two molecules glucose and fructose. Fructose is the problem component. Excessive fructose consumption may lead to increased inflammation and blood fat concentrations. These two factors have been associated with reduced insulin sensitivity, which may prompt increased insulin output, enhancing your chance of weight gain. Rich sources of fructose can be found in table sugar, corn syrup, high fructose corn syrup, glucose-fructose syrup and honey. Look out for these on product ingredient lists. Certain fruits are also high in fructose:

apples, pears, bananas (green tipped ones are lower in fructose), grapes and pineapple. It's not that you can't eat these, just do it in moderation. Fruit juices made from these fruits and other high fructose fruits are best avoided, as they are likely to contain much greater concentrations of fructose. The better fruits with lower fructose contents are berries, cherries, apricots, plums and grapefruits. Much more comprehensive lists of the fructose content of various fruits can be found by searching online.

Although not exhaustive, these tips should help direct you on your way to successful and lasting weight loss.

Alex Vita (BSc) is a fully qualified nutritional therapist with 10 years experience in the field of natural health. He is creator of the nutritional blog http://vitatalks.com/ that features both video and written health information. He has also published a self-help ebook on acne called Natural Acne Solutions, found at http://vitatalks.com/2012/08/03/natural-acne-solutions-book-publication/ this provides nutritional guidance on dealing with acne naturally.

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Tips on Detox Diets for Weight Loss

Detox diets for weight loss are becoming popular these days. They not only help in reducing the weight but rejuvenate our body also. A detox diet helps to clean toxins, which may have build-up over the years. When toxins from cells get cleaned, the mind becomes clear, healthy, and energetic. As a part of your plan, you can drink large amount of fresh vegetables and fruit juices along with purified water. For weight loss plans, certain issues should be kept in mind. For the breakfast, one can eat as much melon as you can. The different types of melons can be Cantaloupe, Watermelon, or Honeydew and all of them are good for health.

A lunch should comprise of only grapefruit, oranges, or plums. At around 4 pm drink at least 12 oz. of freshly prepared carrot juice. For the evening dinner during detox diet, eat only grapes, bananas, apples, or pears and that too one fruit at one time only. During cleansing diets for weight loss session, do only light physical work and conserve energy. There are possibilities that you may experience headaches, mental irritability, tiredness, or listlessness but these reactions will not last long. Include lots of rest and sleep in your detox diet plan. Short detox diets work well when quick weight loss is required. A master cleanse diet plans means intake of tea which includes tea leaves, lemon juice, cayenne pepper, maple syrup. This mixture should be taken for at least 10 days as it is high in vitamins and minerals.

This tea mixture also helps to cleanse excess waste from your colon. A combination of colon cleansing and low calories will help you lose at least 10 to 15 pounds within a week. The Acai berry diet which is also called superfood, has many antioxidants. When this diet is combined with daily exercise, it increases metabolism and drops body weight. Some variants of detox diets include only raw food. This means that the person feeds purely on vegetables and fruits. Here also, the main aim is to remove toxins from the body by consuming only natural products. This type of food is also useful for improving complexion and getting rid of colon waste. Some other raw food plans are also there which last for about a month.

Juice fasting is an extreme type of cleansing diet for weight loss. In this diet plan, only vegetable and fruit juices are consumed along with water. This procedure is carried out for about a week. Here also the person will get minerals and vitamins for nourishment. In the green smoothie diet plan, the person is advised to consume green vegetables either in raw or juice form. Vegetables can also be blended and consumed as on blending they keep the fibre content in them. It will be easy to in-take, and excess waste will be flushed out retaining the nutritious part of the vegetables.

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Diet Program For Weight Loss

Why is losing weight so difficult? In spite of a simple logical equation in place that states that if you consume more calories than you burn it will result in weight gain. Similarly if you burn more calories than you consume you will automatically lose weight. Why is it that some of us after going through serious of weight loss diets still don't manage to lose weight.

Sometimes our intake of food with high sugar, salt or the fat content is higher probably because they tend to satisfy us more easily than other foods. Besides, these foods are also addictive, the more we have it the more we want it. All this leads to weight gain. These extra kilograms soon start to bother and people start finding their own pet solutions to get rid of them. Over a period of trial & error the people gives that up too and finally start searching for the most effective and healthy weight loss plan which makes them lose weight and keep it off.

Mostly everyone knows what is healthy and what is not. The biggest challenge, and often the culprit to any weight problem, is identifying what works best for them. People find it difficult to get on a diet program because they think the food will be tasteless and consist of options that they won't enjoy eating. Fortunately, there are diet plans available that are tasty, healthy and promote weight reduction without starving people. This means no one has to pay someone to starve himself/herself to lose weight!

There is an obvious answer to the above problem. One is consuming an unbalanced diet. Everyone thinks that they are eating healthy but how far is it really true. Eating right is like rocket science and initially you do require professional guidance to help you understand what works best for you. So before you resign to feeling fat and over-weight seek out advice from a nutrition specialist. This will help draft practical guidelines to the general dos and don'ts of eating well.

Now you know what to do and what not to do. The next question is "how to get started and find the right weight loss diet plan?" The first step towards losing weight and getting on a diet plan is to identify a source that understands your daily nutrition requirement based on your lifestyle & food preferences. You must know that no two people have the same body type, metabolic rate or lifestyle and therefore no generic diet plans give the same results.

A good & successful diet plan should be especially created for you and will help you lose weight by bringing a balance to your diet with the right intake of food as per the body requirements.

A good weight loss diet plan understands this individual difference and therefore creates diet plans that focus on your eating patterns, routines and habits. The focus of the Weight loss plan is to ensure that you get enough food to eat to maintain your adequate nutrition intake that is required for the body to function correctly.

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Weight Loss - Daily Easy DIY Healthy DIET

Lots of people around the world are suffering from obesity who wants to lose those extra pounds around their waists but don't know how to start. There are lots of weight loss regimens that you can actually do and one of them is the personalized program for losing weight. This do-it-yourself weight loss regimen can be done at the convenience and comfort of your home.

Too much eating is the usual cause of gaining weight, so in order for you to lose weight your diet should be modified. The best thing for you to do is to turn to healthy diet or organic diet if you really want to win your weight loss battle. Many people are nowadays aware about the essence of having a healthy and fit body.

Having a healthy diet is among the best things you should do in order to achieve weight loss. Starting your own DIY healthy diet is simple as most of the ingredients are readily available for you.

Diet menus are composed of everything you should and can eat. Experts in the field of health agree that people who are on a weight loss battle should avoid eating oil and calories rich foods, crash diet and fad diet as well as they can do more damage than good benefits to the individual undertaking the diet plan.

Through this do-it-yourself healthy diet plan, you can cut your carbohydrates intake by only taking healthier ones and in smaller amounts. Here is how you can achieve this:

• Select whole grains as they are very important nutrients' source and help check the blood sugar level and appetite keeping them in steady pace.


• Balancing the bad carbohydrates through eating refined foods such as white bread in combination with foods rich in healthy fat or protein.

Eating foods in high-volume that are also rich in fiber and water content but with low calories content is also important in weight loss. Soups that are based on broth and salads are the healthy diet that you should consume. Vegetables and fruits that are composed of almost water, air-filled foods like crackers and cheese, nut mix and dried fruits, fresh fruits such as grapes and strawberries, rice or frozen veggies are all important in weight loss.

These organic diet plans are very important thing to consider if you want to win the battle on weight loss. You should also have motivation and confidence by having positive reinforcements to achieve your goal of losing weight.

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Cardio and Weight Loss

Cardio is a great ally in the difficult task of weight loss. If somebody wants to lose weight, he or she probably has a weight which is above the recommended healthy level. And being overweight is not healthy at all. Being overweight can cause many problems and one of those problems is heart related problems.

Similarly, being under the recommended healthy weight is not good for you. If you stay in any of these dangerous weight zones for too long, many problems may occur. This is because we have to maintain our weight between the normal values as well as practicing physical exercises to keep our bodies functioning and healthy.

Excessive body weight can cause heart problems. Like a car needs its engine, we need our heart. With this in mind, we therefore need to protect our heart and avoid unhealthy habits that may affect our health. Additionally, physical exercise will maintain our health as well as our heart.

We can even find some of the best cardio for weight loss in order to reduce our weight in a healthy way on the internet and by practicing cardio exercises we will be helping our heart and our body.

There are some of the best cardio exercises for losing weight:

Swimming: swimming is a very good cardio exercise in order to lose weight and to keep you healthy. Swimming allows you to exercise your entire body and it is an excellent way to lose weight. Swimming is among the best cardio for weight loss. Additionally, this type of physical exercise doesn't cause any injury relating bones or joints, because you will be exercising in the water with reduced resistance.

Running: You don't need any kind of special equipment for this exercise, however you will need a good pair of trainers in order to prevent any kind of damage to your bones or joints. Also, you will need comfortable clothes so you can move without any problem. Running will help you losing weight by burning calories, though of course you can't run only five or ten minutes - you will have to run around half an hour each time. A good tip is to listen to music or run with someone else as this will help you keep motivated to run further even if you are tired.

Cycling: By cycling at least thirty minutes a day you will improve your endurance and lose weight. Cycling is a very simple activity and an effective exercise to lose weight. Additionally, you can practice this exercise by going to work or school by bicycle. You just have to be creative and find the best way to incorporate your best cardio for weight loss exercises in your day to day activities.

These are only three of the best cardio for weight loss exercises that you can undertake in order to be healthier, to lose weight and to improve your physical skills such as endurance and strength.

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Psychology for Weight Loss

Apparently, it all starts in the mind. First the decision to start losing weight, most often when a person begins to feel bad in your body. Then we needed a constant motivation to lose weight is not to give up too easily in situations where the calorie restriction and exercise begin to tire. Many people unfortunately forget the psychological aspect of the weight loss. And it is undoubtedly important, if not decisive.

Reducing diet and psychological

More and more people are not coping with the weight loss, going on a visit to a dietitian's for advice. Is also a good idea to visit a psychological study. The psychologist will provide valuable advice on motivation and help in finding errors (eg. Inappropriate attitude to diet) ruin our resolve to lose weight. Each person is different and requires an individual observation and approach. However, it is worth paying the following advice. Often they are much more efficient than the best preparations for slimming, bought at a pharmacy.
Ways to lose weight - advice psychologist

Step 1
It is important to realise that overweight and obesity is the most common problem is not just with the consumption of excessive amounts of food or lack of physical activity. Perhaps the food is seen as a way to recover from stress and to get rid of fears and sorrows. You eat too big portions? They are too greasy and sweet? Ask yourself why this happens and under what circumstances. Is the food is not the way to boredom or fatigue? How to nourish your immediate family? You can duplicate their unhealthy eating habits? The answers to these questions, you can search and his psychologist.

Step 2
We'll work on self-esteem and self-confidence. It should not be dependent on the number of kilogrammes of weight. Do not be deceived, after dropping 20 kg your life will be different. It may look different, even today, if we can work on attitude to itself. Focus on the parts of the body, of which you are happy. Rather than agonise over what is your legs are thick and pendulous belly, try to imagine how they might look like when you start to eat a healthy diet and exercise.

Step 3
Be compassionate to yourself. Do not place too high expectations, because they will reflect negatively on your health and on the motivation for losing weight. Small steps are most effective. Plan your reward when you reach your first goal, such as loss of 2 kg.

Step 4
Find a support group for weight loss. With the same objective, you will motivate each other.
To successfully lose weight are required not only changes in diet and physical activity, but also in the attitude towards the process of weight loss. Healthy and easily digestible diet and workout are important. However, the right attitude is the key element.

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