Tag Archives: Carbohydrate

The Real Detox – No Fad

If you need to jumpstart your weight loss efforts, nothing can be more effective than a detox.

Detox diets tend to get a lot of attention, mostly for their exaggerated claims of weight loss success. But the truth is, many detox diets are just fads. Most can’t be sustained for any long period of time, and some can actually be hard on your body.

This is why I lean towards a more natural, holistic approach – one that is geared towards simple lifestyle changes that can be maintained for the long term. In other words, you should view a detox as a more permanent change to your eating habits.

Out with the bad, and in with the good! This is how real weight loss happens.

Here’s my solution to detox diets for weight loss. Follow these tips, and you’ll be on your way to weight loss success!


Detox Diets for Weight Loss – Lifelong Detox Solutions

1. Drink More Water – Before you do anything else, increase your water intake. Water is the best natural detox available. It effectively cleanses your body of toxins and keeps your metabolism running smoothly. Soft drinks should be out, and juices should be reduced as much as possible. All of these things are just too high in sugar.


2. Cut Down on Refined Sugars & Carbs – This brings us to my second point. The next most important step to a natural detox is to cut down on refined sugars and carbohydrates (especially simple carbs and starches). This is why fad detox diets fail, because they neglect basic principles of weight loss. Sugars and carbs are stored as fat if not burned off during exercise and energy production, so you must reduce your intake to see real results.

One easy way to fight your sugar cravings is to have a cup of tea. Drinking tea is an effective way to distract your palate and help you forget about those pesky cravings. One of the best teas for doing this is Magic Matcha Green Tea – it will also boost your metabolism and get you burning more fat!


3. Remove the Bad Fats – It’s also critical to remove bad fats (trans fats, saturated fats) from your diet. Fat is added to many foods in order to improve its flavor, but at the end of the day, this is like hitting your head against a weight loss wall. The more fat you take in, the more weight you’ll gain, simply put.

To keep yourself feeling satisfied and weighing less, go for healthy fats like omega-3 fatty acids. In fact, research shows that taking a supplement like NOW Ultra Omega-3 will effectively enhance your metabolism and help you shed the pounds!


4. Reduce Your Intake of Sodium – Looking for a quick fix to weight loss? Believe it or not, salt may be your answer. Sodium is added to many foods as a preservative and a flavor-enhancer, but sodium also leads to water retention – and that can make toning up very difficult. Watch your labels for high levels of sodium, and stop adding salt to your food! You’ll see some significant weight loss results within a week or so.


5. Avoid Processed and Packaged Foods – My final sustainable detox solution is to stop eating processed and packaged foods. When it comes down to it, these foods are full of all the bad things I just talked about, including sugar, refined carbs, bad fats, and sodium. Instead, aim for a whole foods diet that is rich in nutritional content. Also increase your intake of healthy superfoods like NOW Astragalus and you’ll see awesome results!


Detox Diets for Weight Loss – Conclusion

These simple detox solutions will help you lose weight and KEEP it off, I guarantee! And if you’re wondering what you should add to your diet, try increasing your intake of protein with natural supplements like Optimum 100% Natural Whey and Vega Complete Whole Food Health Optimizer. Protein will boost your metabolism and help you feel full and satisfied!


Source:  Followed Tweet by @fitnesschicky: Detox Diets for Weight Loss



Posted by on August 16, 2012 in Health and Science


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Math Fun with Nutrition Facts Labels

This is a guest blog post by Richard Perlmutter, MS

Beginning May 8, 1993 the American public has benefited from information about the composition of foods and beverages.  That date was the deadline for placing ‘Nutrition Facts’ on the side of food and beverage packaging.

Though Nutrition Facts provides a lot of information, it can be “picked apart” to provide even more.  To illustrate please refer to the nutrition labeling information, shown below, for a popular brand of white bread.

bread label

Almost all food is composed of just four broad categories of substances.

There are the three so-called macronutrients– fat, carbohydrate, and protein.  All of these have a place in Nutrition Facts.  The fourth, which does not, is water. It is more commonly referred to as the moisture content.

Referring to the labeling information for white bread, one slice weighs 43 grams, and it has 1.5g of fat, 22g of carbohydrate, and 3g of protein.  Together the three macronutrients account for 26.5g of the 43g weight of the slice.  The remaining amount, 16.5g, is the moisture content.

It may be more descriptive to express these values as percentages: the bread is composed of about 3.5 percent fat, 51 percent carbohydrate, 7 percent protein, and 38.5 percent moisture.

It is especially interesting to determine the moisture content of low fat and reduced sugar foods, and compare the results with the moisture content of the full fat and full sugar equivalent foods.  Do the math, and you will wonder “Why am I paying the same for additional water?”

A second omission in Nutrition Facts concerns the carbohydrates.

The slice of bread has 22g of carbohydrate, but only 4g are accounted for– 1g fiber and 3g sugars.  Over 75 percent of the carbs are missing.

Almost all natural foods, and foods made with natural ingredients, have their carbohydrate as sugars, fiber, and/or starch.  Starch is that missing carbohydrate.  There are 18g of starch in a slice of the bread.

As I hope you see, Nutrition Facts can be the gateway to additional nutrition information.  Determine the amount of water/moisture, and change all the values to percentages.  That’s the best way to make interesting comparisons among foods.

Richard Perlmutter, MSRichard Perlmutter is the owner of  Abington Nutrition Services LLC which prepares nutrition labeling for products manufactured by food and beverage companies. He also takes an interest in seeing that government nutrition policy is in line with nutritional science.



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Do Carbs Prevent Fat Burning?

Bread rolls

Skip this diet destructor to burn significantly more fat during–and after every workout.

Here’s another reason to put down that bagel: If you eat fewer carbohydrates, you’ll torch more fat when you exercise. In a study recently published in the European Journal of Applied Physiology, women who followed a low-carb diet (about 20 percent of their daily calories) for 48 hours burned significantly more fat during a treadmill session–and for two hours afterward–than those who ate a more moderate amount of grains, fruit, and starches. “When your body’s resources are limited, it saves carbohydrates for vital functions and uses fat as fuel,” says study author Jeffrey Potteiger, Ph.d., dean of graduate studies at Grand Valley State University. Bet a breakfast of protein-rich egg whites and turkey bacon is looking pretty yummy right now!



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Is The “Fat-Burning Zone” A Myth?

Until about five or so years ago, most exercisers and fitness trainers embraced the idea of the fat-burning zone–a moderate exercise intensity range associated with burning more fat. Today, you’ll find countless articles about “The Fat-Burning Zone Myth”. These articles say you need to exercise at a high intensity to burn the most fat. Myth or no myth, the important question is how this all affects your personal weight loss strategy.

The idea of a fat-burning zone has its roots in solid science. When you exercise–and even when you’re at rest–your body uses the carbohydrates, proteins and fats it obtains from the foods you eat as fuel. Under normal conditions, the amount of protein your body uses for energy is so small (under 2 percent at rest and for exercise sessions lasting less than an hour) that we don’t consider it in the fuel-burning equation. The battle is between carbohydrates and fats.

When your body burns food to create energy, it uses oxygen and produces carbon dioxide.  You remember the elementary school diagrams: While plants “breathe in” carbon dioxide and give off oxygen, people do the reverse.  By analyzing the air you breathe out, scientists can measure the amounts of these gases produced and consumed.  Then, they can determine how much fat and carbohydrate you are burning.

The relative levels of carbon dioxide produced to oxygen used are expressed in a ratio called the respiratory quotient, or RQ. This number reveals the relative use of carbohydrates and fats in the energy equation. A quotient of 1.0 would point to complete use of carbohydrates for energy, while a quotient of 0.7 would indicate pure use of fats. Most people have a number that falls somewhere in between.

Your body uses varying percentages of fats and carbohydrates throughout the day, largely determined by the level of activity you are engaged in. The less intensely you are working out, the higher the ratio of fat burning to carbohydrate burning. As you increase the intensity, a greater percentage of your calories are burned from carbohydrates rather than fat. In this respect, the low- to moderate-intensity fat-burning zone exists.

Now for the myth part. You might infer that you burn more total fat per session when exercising in your “fat-burning” zone than at a higher intensity during which carbohydrates are used more. Minute for minute, this isn’t true. Here’s why: Because you burn more total calories when exercising at higher intensities, the overall total calories burned from fat is still greater at those intensities, even though the percentage of calories coming from fat is slightly lower.

Here is a hypothetical example: If Sally exercises at 65 percent of her maximum heart rate, she burns 150 calories in 30 minutes. Of those, 50 percent (or 75 calories) will come from fat. If she increases her intensity to 85 percent of her maximum heart rate, she burns 210 calories. Only 40.5 percent of those come from fat, but that totals 85 fat calories–10 more than she would burn at the lower intensity. So even though your body uses a higher percentage of calories from fat at the lower intensity, it still uses more overall fat at higher intensities because the total number of calories you burn is higher.

So is the fat-burning zone a myth? No. Is it a myth that you should exercise in that zone to burn the most fat or lose the most weight? Sometimes. It all depends on your personal preference, how much time you have to exercise and your physical condition.

Personal preference:  If you do not enjoy working at high or moderately high intensities, you will likely not do it very often or very long. And if you don’t do it often or only do it for a few minutes, you’re not going to burn many calories from any fuel source. From a fat-burning/weight loss perspective, you would be better off working out for 45 minutes at 65 percent of your maximum heart rate than for 20 minutes at 85 percent. If you’re into high-intensity workouts, shoot for a longer duration of 30 to 60 minutes.

Time: If you want to lose the most weight and burn the most fat as efficiently as possible, meaning with the least amount of time spent, ramp up the intensity.

Physical condition: If you have circumstances that make exercising at high intensities unsafe or uncomfortable (such as excess weight, cardiac issues, arthritis, body alignment challenges or multiple sclerosis), you are better off going lighter (light to moderate exercises) and for longer. In a nutshell:

Good: Short duration (20 minutes total) at higher intensities.

Better: Long duration (45 minutes total) at moderate intensities.

Best: Long duration (45 minutes total) at higher intensities.

The next time you workout, also keep these points in mind: Calories are cumulative. They don’t have to be burned in one workout session. Four 5-minute sessions are as good as a 20-minute bout–and maybe better, because you can likely work at higher intensities in the 5-minute sessions and burn more total calories. Also, all calories are created equal. It doesn’t matter if you’re burning calories from formal exercise, recreation, romance or work.  Calories are calories, and burning them from any physical activity will reap benefits.  Last but not least, when it comes to exercise and weight loss, more is more. The more you workout, the more you calories you’ll burn.



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