your pancreas has been relatively quiet, secreting minimal insulin. This is where most diets fail. If you suddenly go back to eat- ing a so-called “healthy diet,” one high in complex carbs, you’ll simply start spiking the insulin all over again, followed by the weight gain. Up to 95% of people who lose weight put it back on again. How do you prevent this? You reintro-
duce CHO slowly and gradually, so your sys- tem can adapt. For 14 days introduce CHO only at breakfast. Here’s where you can again enjoy a piece of fruit (no fruit juice!), some fruit yogurt or a glass of milk, or whole
grain toast, along with your protein. But avoid CHO the rest of the day. This way the pancreas secretes just a little insulin, you burn off the CHO the rest of the day, and the insulin levels gradually drop back down. After 14 days you’re ready to embark on
truly healthy eating for the rest of your life. How do you keep the weight off? It’s re- markably simple. For breakfast (and, yes, you must eat breakfast!), eat a balanced meal of CHO, PRO, and fat. For lunch and dinner, remember that insulin both metabolizes CHO and stores fat. So the key is keeping meals high in CHO
separate from meals high in fat. High CHO raises insulin; if there is minimal fat around, none gets stored. Conversely, a meal high in fat but low in CHO raises insulin minimally, so again no significant amount of fat gets stored.
What do such meals look like? Pasta
with grilled chicken has CHO and protein, but minimal fat. Stay away from the mac & cheese or fettuccine alfredo (high CHO and high fat). Get the picture? Do this 5 days a week.
One day a week is a “fun day.” Eat
whatever you want, no restrictions. But the next day severely restrict the CHO and fat again. This allows the high insulin to come back down so you don’t store all the CHO and fat you ate the day before.
A Few Final Words First, no diet is a vaccine against obesity.
Don’t blame a diet if you fail to abide by it. Second, athletes need extra protein, as
much as 1-2 grams per pound of lean body weight. Increased exercise increases demand for fuel, and you don’t want to burn muscle. Also, once on the “maintenance phase,” athletes should replace CHO and PRO stores within 30-60 minutes after exercise. Lastly, go through your cupboards and
get rid of anything that contains high fruc- tose corn syrup, corn syrup, or corn sugar, and avoid buying anything that contains it or its derivatives. Fructose is a toxin, and the body has no receptors to metabolize it. This is also why you should avoid fruit juice—it concentrates the fructose, and you do not have the benefit of the fiber. Eat only whole fruit. (Sorry, pulp doesn’t count!) As Hippocrates said, “Let food be your medicine, and medicine be your food.” It’s both the most potent “drug” and the most potent “toxin.”
Submitted by Paul D. Tortland, DO of Valley Sports Physicians and Orthopedic Medicine in Avon, CT. For more information, call 860- 675-0357 or visit
www.jockdoctors.com. See ad on page 3.
16 Natural Nutmeg January 2012
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