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Quick Weight Loss E-zines, Issue #002 -- Feb 2009
February 14, 2009

Exploding Nutrition Myths

Fruit is good for fat loss

Although fruit is a good alternative to lollies and cake because it is high in fibre, low in fat and calories, and a great source of vitamins and minerals, people who want to lose fat should limit their intake of fruit to a maximum of 2 pieces a day.

Contrary to popular belief, the primary carbohydrate from fruit (fructose), which is also a low GI carbohydrate, gets easily converted into fat in the liver. The reason this happens is because fructose skips one of the regulatory steps in carbohydrate metabolism.

If you want to lose maximum amounts of body fat there is no need to cut out fruit altogether because it does provide many benefits to the body (mentioned above), just don’t eat more than 2 pieces a day.

Skipping meals will help you lose weight

When some people want to lose weight the first strategy they employ is to skip meals. Whilst eating less does promote weight loss, skipping meals is definitely not a successful approach to long-term weight loss.

The human body has been designed to prevent starvation, so as soon as someone starts skipping meals in an effort to lose weight, the body takes steps to ensure it doesn’t starve. Here are the 4 main ‘Anti-Starvation Mechanisms’ the body employs:

• Reduce thyroid output
• Increase cortisol production
• Increase appetite
• Increase activity of fat-storing enzymes

Therefore, if you want to lose weight, reduce your food intake slightly but definitely don’t skip any meals.

Eating ‘Low GI’ is essential if you want to lose fat

The GI is a score given to carbohydrate-containing foods based on how rapidly they cause a rise in blood glucose after being consumed. A high GI means the food causes a rapid rise in blood glucose and a low GI means the food causes a more sustained release of glucose into the bloodstream.

An increase in blood glucose induces insulin secretion by the pancreas, which stops fat burning and may promote fat storage. As a result, many diets recommend the consumption of low GI foods only. Unfortunately, this is a misguided approach. Even though it makes sense to do so there are many reasons why this approach should not be followed:

• Not sustainable. Eating only low GI foods limits the amount of foods allowed, making it virtually impossible to stick to long term.
• ‘Complete’ meals. Eating ‘complete’ meals (meals containing protein, carbohydrate and fat) automatically lowers the GI of the carbohydrate-containing foods, making the GI virtually useless.
• Nutrient deficiencies. Cutting out high GI foods entirely may result in nutrient deficiencies.
• Portion sizes. Meal size probably has a greater impact on blood sugar and insulin secretion than the GI itself.

A far better approach is to simply emphasise low GI foods in your diet without entirely cutting out the high GI foods, ensure all your meals contain all 3 macronutrients (carbohydrate, protein and fat) and control your portion sizes.

Fit Bits

Weights Prevents Muscle Loss During Weight Loss

Resistance exercise (weight training) is the most under-estimated way to lose weight fast! Many people mistakenly believe that they will ‘bulk up’ if they perform weight training and that fact is that if they eat too much (consume excess calories), they will! However, if someone follows a calorie-controlled nutritional plan as they should do if they want to lose weight, it is impossible for them to bulk up because there isn’t extra calorie (particularly protein) to build muscle with.

Therefore, if they perform weight training and control their food intake, their body will simply maintain its existing muscle mass, which will help keep their metabolism elevated as they lose weight. If the weight training isn’t performed, up to half of the weight they lose will come from muscle, which will cause their metabolism to slow down and make further weight loss more difficult.

Don’t Try and ‘Spot Reduce’

When some people want to lose weight, they will try and target specific body parts. Some of the most common sites are the stomach, hips, thighs and back of the arms. They will perform hundreds of repetitions of various exercises like sit-ups, crunches, lunges and dips in an attempt to burn the fat overlying the muscle(s) being worked. Unfortunately their efforts are in vain. Even though the exercise may help to tone the body part as well as burn a few extra calories, it won’t actually promote greater fat loss from the specific body part.

The fact is ‘Spot Reduction’ does not work. The body burns fat by mobilising fat from the fat stores all over the body and sending it into the blood stream. It does this primarily through the action of two hormones: epinephrine and nor-epinephrine (known as the catecholamines). Products like XLR8 Thermogenic also stimulate the body to increase production of these hormones, which leads to greater overall fat burning in the body.

Fit After 50

Boosting Energy As We Age

Our level of energy or vibrancy tends to decrease as we age. Nevertheless, there are several strategies we can employ to maximise our energy level to ensure we maintain youthful levels of vigour and vitality.

Regular exercise, good nutrition and sound sleeping habits are obvious options. However, advances in nutritional science have also provided more advanced strategies that can make a huge difference in helping to boost our energy level.

The regular use of a high quality multivitamin and mineral supplement can make a big difference. They can provide our body with specific micronutrients (particularly the ‘B’ vitamins) that may be lacking in our diet. The ‘B’ vitamins play important roles in metabolism and energy production in the body. Supplements like SoLean 50+ and MultiBoost provide the body with a range of B vitamins that can certain help boost our energy level.

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