Much of our food today (and especially over Christmas!) is from refined carbohydrates and typically, lacking in healthy proteins and essential fats depriving us from vital vitamins, minerals and fibre. This kind of diet stimulates the production of too much insulin, our main metabolic hormone, resulting in negative consequences to our health, body and weight!
An over consumption of carbohydrate grains and sugars can prevent a percentage of fats from being used for energy, and lead to an increase in fat production and storage. The most damaging food plans over recent decades are those which promote low fat and high carbohydrates for this reason. Eating sugar, bread, pasta, and potato you are sending a hormonal message, via insulin, to your body that says "store more fat", especially when not eaten with protein
I know Christmas is coming, however, minimising grains and sugars while increasing essential fat intake is often the simple solution for people who are overweight or if their health is suffering. Ideally half of your plate should be green vegetables; one quarter of your plate should be a high quality protein (organic, free range, grass fed) and the remaining quarter with vegetable carbohydrates (root vegetables) or whole-grain carbohydrates.
If you have the correct intake of water, essential fats and good quality protein you will feel satisfied for longer and limit insulin spikes. However, if you increase insulin production via carbohydrates it makes it virtually impossible for your body to use its own stored body fat for energy. A recent study showed that eating two eggs for breakfast helps overweight adults lose more weight compared to those eating grains of equal calories! Likewise, prioritising protein at every meal will naturally balance the body and assist with excess weight loss and always nibble some protein prior to drinking alcohol!
Good quality proteins are beans, lentils, legumes, organic nuts (especially almonds) and seeds (linseed/flax), also ground nut or seed butters; soya yoghurt with live cultures, organic eggs and wild organic fish. Organic grass fed lean meat, poultry or game also. If you suffer with poor energy and a sluggish metabolism you need to increase your water and essential fats as well as remove processed foods, which are nutrient dense 'white' foods and sugar; including anything labelled 'diet'. Aspartame and artificial sweeteners trick the body into thinking it needs to produce insulin and ultimately makes you crave high carbohydrate foods. Fact: Two slices of whole wheat bread now raise your blood sugar more than two tablespoons of table sugar! A bit of a ‘sticky’ situation and related to the ‘glue’ or 'gluten' the protein found in wheat!
Gift your loved ones
Take advantage of my exclusive offer prior to December 23rd: Purchase a Health & Nutrition MOT Gift Certificate for use in January or February 2014 and receive 20% discount.