What is the Metabolic Effect?


There is the WHOLE blog (Metabolic Effect Blog) that is devoted to the understanding of the topic.  They do an amazing job of talking about it so here in a bit I am going to share some of their stuff, and a link to there site so you can check this out for yourself.

DISCLAIMER:  

For those of you on OptiFast — STICK with what the docs are telling you.  If your folks are as great as mine at EatRight you WILL get all this information in the program as they TEACH you to eat HEALTHY as you exit the program.

This blog is full of GREAT information for building muscle, and burning fat.  It would take FOREVER to read through it all so I am not going to repost everything they have here in mine — you will just have to pop over there and check them out for yourself.

In case I haven’t mentioned it–I KICKED MY OWN BUTT!!  I am so sore that I whimper and whine with every move I make.  I love it!  😀

So here is the Blog I copied for your pleasure:

10 Healthiest Fat Loss Foods

Jade Teta

Healthy food is not fat loss food.  It can be, but healthy does not equal fat loss.  The idea that “healthy eating”, (whatever that means) is synonymous with body change is probably the single biggest misconception there is regarding what real physique change takes.

On the other hand, fat loss food is almost always healthy food. Especially when there is excess fat to be lost, and unless you’re less than 10% body fat for a male and 15% for a female, you probably could spare some more fat loss.

What is healthy eating?

Healthy eating has to do with vitamin amounts, mineral concentrations, essential fat content, fiber and phytonutrient levels. There are plenty of foods that have great nutrient profiles that are not going to help most people lose fat. These include whole grains, nuts/seeds, avocados, olives and high fat dairy foods to name a few. These foods, in anything but smaller amounts, will not be a great strategy for most people. If you hope to get any results with these staples your only option is controlling portions. And that is the issue, controlling portions does not work for most people. Especially the overweight and obese who often have metabolisms that make it difficult for them to feel satisfied from meals or stay full between meals. A better approach is to eat your fill, and you can do just that when you trade in your “healthy foods” for  fat loss foods.

To lose fat it takes two things; low calories in the context of hormonal balance. The hormonal balance has to come first, and when it does calorie intake normally takes care of itself.

In other words, eat more of the right things more often and you will have less hunger, absent cravings and stable energy leading to an automatic reduction in food intake.  Do it the other way, by taking a calorie first approach, and you will likely increase your hunger, elevate your cravings, suffer from energy lows and a slowed metabolic rate (by slowed metabolic rate I mean a less efficient fat burning engine not how many calories you burn per day). You can be burning calories and losing weight, but if the hormonal balance is off, those calories and that weight will just as likely be coming from muscle as opposed to fat.

What is fat loss eating

Fat loss foods have three things that set them apart; high volumes of water, high amounts of fiber and/or elevated protein content. Water, fiber and protein are all very filling.  This is the reason many people can sit down and eat five or six cups of cereal and still feel hungry (cereal has no water, a high starch to fiber ratio and almost non-existent protein).  Try eating 5 cups of broccoli or 5 boneless skinless chicken breasts.  If you can finish either you certainly aren’t going to be hungry after.

And just for fun, lets calculate the calories. For the sake of trying to be fair, lets choose the best cereal out there (or at least the one the nutrition divas tell you to eat), Kashi Go Lean.  5 servings (5 cups)= 950 calories (viawww.calorieking.com). 5 boneless skinless chicken breasts (6oz each)= 936 calories.  5 cups of broccoli= 273 calories.  You could eat 5 chicken breast and 5 cups of broccoli and still have only eaten just over 200 calories more than 5 cups of Kashi. Even going through this exercise I have to shake my head.

Do nutritionists really feel cereal (one of the most processed foods on the planet) is a better fiber source than broccoli? Does anyone actually believe most people can overeat chicken breasts? I am 230 pounds and an active weight lifter. I can’t eat more than 2 chicken breasts at a sitting, and while I am not a big eater, I have a hard time thinking people can eat 10 chicken breasts in a day.  And even if they could it still would not be overeating from a calorie perspective for most. Ten chicken breasts still only amounts to less than 2,000 calories. This would mean you need to eat three for breakfast, three for lunch and four for dinner. I am doubting anyone would have much room for their broccoli after that.

The reality is, you can take any lean protein source and pair it with as many non-starchy vegetables as you can eat (corn, potatoes, peas, beans etc= starchy vegetables if we can even call them vegetables, they are actually starches). You can also throw in as much low sugar fruit as you want for your sweet tooth (things like berries, apples, pears and citrus). And you will end up with more food than you can eat, less calories, less insulin and more nutrients than most any low fat, whole grain diet a nutritionist can dream up.  By the way, this has actually been compared in research (see the table below and the citation reference).

Fat loss eating means eating more of the right things more often.  The right things= lean protein, vegetables and low sugar fruit. In my clinical practice almost everyone (upwards of 90%) who eats this way sees substantial improvements in body composition and health.  That is the difference between healthy eating and fat loss eating.  Fat loss foods are both healthy AND help with body composition, while “healthy foods” may not help with either one.

Here is my list of the top 10 healthiest fat loss foods based on the same criteria above.  High water, high fiber and higher protein along with power packed nutrition including vitamins, minerals, essential fats and healthy plant chemicals.  Eat from this list of food 90% of the time and my bet is your body’s appearance and its health will improve dramatically.

  1. Salmon & Sardines– High protein, good essential fats and low mercury content unlike most fish.
  2. Berries (blueberries, blackberries, raspberries)– Low sugar, and a potent source of antioxidants
  3. Bison– All the best elements of chicken and red meat rolled into one (no, bison is not an animal that is part chicken and cow).  It is low fat like chicken, and loaded with nutrition like beef.
  4. Cruciferous vegetables (cauliflower, cabbage, broccoli, kale, etc)– low amounts of starch compared to fiber and phytonutrients that help estrogen metabolism.
  5. Eggs (lose all or some of the yolks if you have a ton of fat to lose)– The yolks are one of the most nutritious foods on the planet and the whites are the perfect protein. If your doctor still thinks eggs raise cholesterol in everyone and that cholesterol causes heart disease, please give him or her a recent nutrition book to replace their 1980′s medical library.
  6. Greens (lettuce, spinach, chard, kale, dandelions, etc)– Almost negative calorie with power packed nutrition
  7. Water veggies (celery, cucumbers, etc)– Eat a dump-truck full of this stuff and you probably still won’t break 1,000 calories.
  8. Apples– Great for a sweet tooth, loaded with water and soluble fiber and plenty of nutrition.
  9. Boneless skinless chicken breast– low fat, satiating and every ones favorite protein.
  10. Cocoa powder– Virtually zero calories, high fiber and loaded with bioactive compounds that raise energy, blunt hunger and reduce cravings.  Add 1 tablespoon to a mug, pour hot water on top while stirring and you have the worlds best diet aid.  It also lowers blood pressure, has the same blood thinning effect as aspirin, balances blood sugar, and more.

Hey …. so Tell Me What you think about this info.

I'm packing today to head back to the beach ... hoping for some great cycling weather. 😀

Laters …S

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6 thoughts on “What is the Metabolic Effect?

  1. I see how this could be of huge benefit! I am on the go far too much, and have resorted to far to much bread product as the go to – get me through the day – food! I am hungry and cranky all the time! The embarrassing thing is that I know better – I just let my crazy life take over! Time to get back to basics!
    For those lucky enough to live in Australia – Kangaroo is another great source of lean protein and is supposed to be one of the highest sources for iron! Too bad the cost is so prohibitive in Canada!

  2. I like this post. It is helpful. Recently I looked at which foods raise your blood sugar level too much. It helped me to see that some foods I thought were healthy are really not good for me, like shredded wheat cereal, low-fat triscuits, pretzels,100% whole wheat bread, and homemade popcorn. All-bran was the only cereal on the list that was pretty good. My sister told me that when she did NO grains in her diet long-term that her hair and complexion became dull…so I guess small amounts from time to time are in order. Anyone know anything about that?

  3. My main success with weight comes from not snacking between meals. This is fine as long as my partner does not come out of the kitchen with a plate of “little somethings” and a gleam in her eye. This is a habit of hers and I’m trying to cure her of it while we can still get through a door frame safely

  4. I’ve found that the LESS I think about food, the more my weight stays within a healthy range. I’ve changed my relationship with food. I view it as fuel for my body, not as a reward or comfort or social imperative. I eat when I’m hungry and eat what my body craves mindfully and slowly so that I stop when I’m satisfied–not full).

    That way, I don’t need to think about food and amounts. Your information is great. I just think that most people who want to lose weight have to stop thinking so much about food and start thinking about other things. But that’s just me…

    • That is great Lorna. I love it when the body works like it supposed to. My hub’s body is like that. Mine is not. Even my docs find my body amuzing–a slight challenge–but amuzing. 😦

      I wish that would work for me. I tried that the last 2 or so months and I gained for the first time in a year. I have to think about it until I figure out –the RM test how much fuel I need. Then, it will be old hat and part of life — God KNOWS that is where I want to be. I hate constantly thinking about this.

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