And the Diet... starts MONDAY!! That’s righteveryone the diet starts Monday! It’s what everyone has been saying lately, clients, friends, family, and acquaintances.
Summer is officially over and gone are the days of lounging by the poolside drinking beer all afternoon, munching
on chips and Cheezies and eating countless hot dogs and hamburgers.
September is here and although, many of you I am sure will be missing your lazy days of summer and the water but what you will not miss is the bloated stomach and extra pounds that have come with it as well.
So, today I will be sharing with you one of the quickest but healthiest ways to drop the summer weight that you have gained!
LOW CARB: I know you have all heard this before, but truly one the quickest and easiest way to get those pounds off is to cut your carbohydrate intake. In order for you to understand why, I am quickly going to give you the general science behind what carbohydrates are and this will help you get a better understanding of why you want to lower your carbohydrate intake.
Carbohydrates are an energy source for the body and when eaten your digestive system turns it into glucose (aka sugar) in response to the sugar your pancreas releases a hormone called insulin. Insulin stimulates the cells in your body to use the glucose from carbohydrates for energy and if it is not used for metabolism, it will be stored in the liver andfat deposits , for later use.
Now where people usually go wrong is that they believe that carbohydrates in the form of whole grains, beans, brown rice and quinoa are “safe” carbs. And that is not the case. Although whole grains have fiber in them, which does help lower the carbohydrate intake, whole grain foods are still going to leave you with some carbohydrates. When your body eats those carbohydrates, there is no internal security guard that says “hmm you have got fiber in you so I guess we will let you pass through”.
Instead your body converts all carbohydrates minus any existing fiber into sugar, no matter where it came from and in what form. Once your body has used up what it needs for energy, the rest of that “sugar” is basically stored. It’s not stored in a little hidden away storage closet in the body that no one can see without snooping around, but it isstored onto your butt, thighs or stomach, wherever your body likes to store fat and where everyone can see it! One of the best and quickest ways for you to lose weight is to lower your daily carbohydrate intake. Now this varies for each individual and here is a guideline that I like to use. It is the daily intake of carbs in grams and how much you should eat to lose weight or avoid gaining weight.
0-50 grams per day: This is calledketosis zone and can be used for aggressive fat loss for short or long periods of time and is a diet consisting mostly of fats and proteins. I don’t recommend this for a long term way of eating because it candeprive you of high nutrient vegetables and fruit.
50-100 grams per day: Perfect weight loss zone : most people in this range can lose1-2 pounds a week .
100-150 grams per day: Maintenance zone: in this range you can keep your weight off and maintain burning fat stores rather then sugar. Enjoy eating carbohydrates from vegetables, fruits, nuts, seeds and high fat dairy products.
150-300 grams per day: Weight gain zone: In this range or higher the body will be producing high levels of insulin aka fat storing hormone! Chronic exercisers and active adolescents can usually handle being in this upper end of carbohydrate intake.
300 grams or over per day: Once again high levels of insulin are being pumped out which can eventually lead to heart disease, diabetes, metabolic syndrome and more.
To be more effective, begin reading all labels of the food that you are eating and feeding your children to get a better idea of you and your family's carbohydrate intake and you might be surprised at just how quick it adds up.
Typical North American “healthy FDA recommended diet” in a day:
(calculations may vary from product to product)
1 packet plain oatmeal: 16.2 grams
½ cup skim milk: 6 grams
2 pieces of multi grain sprouted bread: 26 grams
1 tablespoon peanut butter: 4 grams
1 tablespoon jam: 13 grams
1 nature valley granola bar: 25 grams
1 apple 12 grams
1 steak: 0 grams
1 medium white potato: 26 grams
1 cup broccoli: 2 grams
Total of net carbs: 140 net carbs
As you can see this so called "healthy diet" adds up quickly and if you throw on a beer, a sugary latte or a bowl of ice cream suddenly you will be in the fat gaining zone. Start your September weight loss with becoming aware of your carbohydrate intake and switching out carbs for good quality proteins, fats and carbs in the form of vegetables, fruits and high fat dairy.
Check out my September Sale on "the Transformational Nutrtition Diet" you can have this incredible program emailed to your in box today! https://www.karenmartel.comprograms/the-transformational-nutrition-diet/
Summer is officially over and gone are the days of lounging by the poolside drinking beer all afternoon, munching
on chips and Cheezies and eating countless hot dogs and hamburgers.
September is here and although, many of you I am sure will be missing your lazy days of summer and the water but what you will not miss is the bloated stomach and extra pounds that have come with it as well.
So, today I will be sharing with you one of the quickest but healthiest ways to drop the summer weight that you have gained!
LOW CARB: I know you have all heard this before, but truly one the quickest and easiest way to get those pounds off is to cut your carbohydrate intake. In order for you to understand why, I am quickly going to give you the general science behind what carbohydrates are and this will help you get a better understanding of why you want to lower your carbohydrate intake.
Carbohydrates are an energy source for the body and when eaten your digestive system turns it into glucose (aka sugar) in response to the sugar your pancreas releases a hormone called insulin. Insulin stimulates the cells in your body to use the glucose from carbohydrates for energy and if it is not used for metabolism, it will be stored in the liver andfat deposits , for later use.
Now where people usually go wrong is that they believe that carbohydrates in the form of whole grains, beans, brown rice and quinoa are “safe” carbs. And that is not the case. Although whole grains have fiber in them, which does help lower the carbohydrate intake, whole grain foods are still going to leave you with some carbohydrates. When your body eats those carbohydrates, there is no internal security guard that says “hmm you have got fiber in you so I guess we will let you pass through”.
Instead your body converts all carbohydrates minus any existing fiber into sugar, no matter where it came from and in what form. Once your body has used up what it needs for energy, the rest of that “sugar” is basically stored. It’s not stored in a little hidden away storage closet in the body that no one can see without snooping around, but it isstored onto your butt, thighs or stomach, wherever your body likes to store fat and where everyone can see it! One of the best and quickest ways for you to lose weight is to lower your daily carbohydrate intake. Now this varies for each individual and here is a guideline that I like to use. It is the daily intake of carbs in grams and how much you should eat to lose weight or avoid gaining weight.
0-50 grams per day: This is calledketosis zone and can be used for aggressive fat loss for short or long periods of time and is a diet consisting mostly of fats and proteins. I don’t recommend this for a long term way of eating because it candeprive you of high nutrient vegetables and fruit.
50-100 grams per day: Perfect weight loss zone : most people in this range can lose1-2 pounds a week .
100-150 grams per day: Maintenance zone: in this range you can keep your weight off and maintain burning fat stores rather then sugar. Enjoy eating carbohydrates from vegetables, fruits, nuts, seeds and high fat dairy products.
150-300 grams per day: Weight gain zone: In this range or higher the body will be producing high levels of insulin aka fat storing hormone! Chronic exercisers and active adolescents can usually handle being in this upper end of carbohydrate intake.
300 grams or over per day: Once again high levels of insulin are being pumped out which can eventually lead to heart disease, diabetes, metabolic syndrome and more.
To be more effective, begin reading all labels of the food that you are eating and feeding your children to get a better idea of you and your family's carbohydrate intake and you might be surprised at just how quick it adds up.
Typical North American “healthy FDA recommended diet” in a day:
(calculations may vary from product to product)
1 packet plain oatmeal: 16.2 grams
½ cup skim milk: 6 grams
2 pieces of multi grain sprouted bread: 26 grams
1 tablespoon peanut butter: 4 grams
1 tablespoon jam: 13 grams
1 nature valley granola bar: 25 grams
1 apple 12 grams
1 steak: 0 grams
1 medium white potato: 26 grams
1 cup broccoli: 2 grams
Total of net carbs: 140 net carbs
As you can see this so called "healthy diet" adds up quickly and if you throw on a beer, a sugary latte or a bowl of ice cream suddenly you will be in the fat gaining zone. Start your September weight loss with becoming aware of your carbohydrate intake and switching out carbs for good quality proteins, fats and carbs in the form of vegetables, fruits and high fat dairy.
Check out my September Sale on "the Transformational Nutrtition Diet" you can have this incredible program emailed to your in box today! https://www.karenmartel.comprograms/the-transformational-nutrition-diet/
