blood to form a triglyceride molecule (“tri” = three; “glyceride” = sugar). The triglycerides get stored in the fat cell. Insulin facilitates this process. The higher the insulin goes, the more fat gets stored. Now think about what we are being told
constantly about what constitutes a “healthy” diet: Whole grains, complex carbs, and low fat. ALL carbs become sugar, whether “good” or “bad” carbs, “high glycemic” or “low gly- cemic” carbs. Four grams of CHO equals 1 teaspoon of sugar. So that strawberry banana fat-free yogurt you enjoy every day has 35g carbohydrate—over 8 teaspoons of sugar! No wonder we gain weight or have trouble losing it. Fat doesn’t make us fat; SUGAR makes us fat and keeps us fat!
How to Lose the Weight Carbohydrates are the easiest fuel for the
body to use, and we will preferentially burn these before we burn any significant PRO or fat. As long as there is any stored CHO, fat burning will be limited. (Think of CHO as the “kindling” when starting a fire in your fireplace. Its burns quickly and easily; you don’t try to light the big logs—the “fat”— first.) Therefore, to force the body to burn meaningful amounts of fat, we need to burn almost all of the stored CHO, and then stop eating CHO until we’ve achieved our weight loss goal. Burning stored fat will continue as long as there is no CHO to burn. Think of it this way. All of your stored
excess fat is your body’s built-in grocery store! This is what you will “feed” off of. But it only happens if you first burn down the CHO and force the fat burning. The problem is, once you eliminate the CHO,
you will burn BOTH fat and protein—the body will not discriminate. This process is called gluconeogenesis (gluco = sugar, neo = new, genesis = creation). The protein and fat get converted to sugars that the body can use for fuel. But you don’t want to burn PRO. Protein is muscle, and burning it will result in a net loss of lean muscle mass. Muscle burns more calories at rest than other tissue, and muscle is essential to help keep the weight off. Loss of lean muscle mass is a problem not only with many “low carb” diets but with any diet that restricts calories and yet keeps the same relative proportions of CHO, PRO, and fat. Weight Watchers®, for example, admitted in a 2009 Boston Globe article that up to 30% of the weight lost on its program was lean muscle mass. To prevent loss of muscle protein, you need to replace the protein that’s burned. An average person needs ½ gram of protein per pound of lean body weight per day. That’s roughly 70g a day for a 180-pound man, and 50g for a 150-pound woman. Exercise increases protein and fat burning, so physi- cally active people need additional protein. Protein is best taken at each meal, rather than all at once. Keep in mind that this amount of protein
is NOT high protein. It will not hurt your kidneys. It is the bare minimum to prevent a net loss of muscle. The key is to choose high quality protein that’s low in saturated fat and carbohydrate. Egg whites, chicken breast, fish & seafood, lean pork and lean cuts of beef are all acceptable. Tofu is also OK, but whole soy has a high estrogenic potential. Low fat cottage cheese and plain Greek yogurt can also be used sparingly (they tend
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