Read This – 3 Ways To Overcome Obesity

Obesity is a staggering problem, yet health authorities seem powerless to do anything about it.

Guidelines on nutrition are issued by trusted health experts. Some make sense, like the ‘Eat 5 portions of fruit and vegetables every day’ guideline. Fruit and vegetables are sources of minerals, vitamins and antioxidants.

Some guidelines however, can be misleading. For example, when in 1987 the UK government asked medical experts to come up with a safe alcohol consumption limit, nobody could because no studies had been done.

An arbitrary safe figure of 21 units per week for men and 14 for women was arrived at, but these were simply plucked out of thin air.

In 2016, a panel of experts downgraded this figure to 14 units per week for both sexes. Some panel members were found to represent the Temperance Society and anti-alcohol lobbies. The drinks industry was never consulted.

Do you smell a rat?

Are there any guidelines for damaging fructose consumption? There are none. Fructose is as bad for the liver as alcohol, if not worse.

What if everyone who eats processed foods (most of us) have damaged livers because of excessive fructose intake? If so, then what if alcohol consumption just simply compounds the problem?

Without fructose, maybe alcohol consumption actually makes no difference? It never did in days gone by.

Alcohol consumption in the UK has fallen over the last two decades, yet liver damage is in on the increase. A high fructose diet seems to be the culprit.

Expect no fructose guidelines to emerge soon because the food industry will not allow. Profits are more important.

Sensible Nutrition Guidelines

There are three nutritional guidelines which ought to help prevent the obesity crisis worsening:

1. Restrict non-fibrous carbohydrate intake.

Good carbohydrate foods contain dietary fibre. These are vegetables like cabbage, Brussels sprouts, kale, broccoli, etc. They fill the stomach and contain essential minerals and vitamins. The dietary fibre is converted to short-chain fatty acids which help the body to burn fat.

Potatoes are a source of vitamin C and minerals, but should be eaten sparingly because the starch they contain raises blood pressure.

However, cooking and then chilling potatoes for use in salads produces resistant starch. That reduces the blood sugar-raising effect.

2. Restrict Fructose Consumption

Cease fructose intake. Read the labels. Fructose is present in processed foods and is harmful to health.

Eat no more than 25 grams of fructose a day.

All refined carbohydrates turn to sugar and may cause insulin resistance, which is behind chronic illnesses such as obesity.

3. Replace Unsaturated Fats with Healthy Saturated Fats

Instead of relying on non-dietary fiber carbohydrates like sucrose and fructose – healthy saturated fats present in coconut oil, olive oil, butter from grass-fed cows, raw nuts, organic-pastured eggs, avocados, etc, are sources of long-lasting energy.

Even pastured meat fat like lard is fine.

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Question Usualy The People Ask For – Does Cutting Out Carbs Prevent Obesity?

Carbohydrates seem to be going the same way as fats did. They are becoming frowned at due to their obesity link, say some health experts.

The reduction or complete elimination of carbohydrates is a core part of several weight-loss diet programs. These constituents of foods such as sugar, bread, pasta and rice, are being blamed for the obesity crisis.

However, in the UK, the National Health Service (NHS) recommends eating plenty of potatoes, bread, rice and pasta, with some milk and dairy foods, although in low-fat options.

This recommendation is at odds with what health experts are now saying: we should now eat fewer carbohydrates.

Potatoes, bread, rice and pasta contain ‘complex carbs’ such as starch. These carbs break down quickly in the gut into sugars such as glucose, which force the pancreas to secrete the hormone insulin. Too much insulin causes ‘insulin resistance’, which underlies obesity.

Also at odds with the latest thinking is the NHS’s continued recommendation to consume low-fat milk and dairy food rather than whole milk and butter.

We now have proof that natural ‘saturated’ fats in non-processed dairy products are not to blame for today’s health problems.

In 1991, the official advice in the UK was to increase carbohydrate consumption so that it provides 50 per cent of food energy.

The thinking behind this was partly to make up for the energy gap caused by reducing the recommended amount of fat in the diet to 35 per cent. How bizarre.

However, we are now beginning to accept the fact that eating more carbohydrates has actually caused the big rise in levels of obesity and type 2 diabetes.

For years now we have all increased our consumption of refined carbohydrates and oils. These are foods made of white flour, of sugars, white bread, sugary cereals, cakes, biscuits and cooking oils. That is how the ‘hidden’ sugars and unsaturated fats have found their way into our bodies.

Refined carbohydrates are digested quickly, and as mentioned above, lead to surges in blood sugar levels and therefore harmful insulin spikes.

A couple of studies published in the Annals of Internal Medicine showed that in order to avoid obesity, heart problems and diabetes, we ought to abandon low-fat diet plans. Instead, we should go for diets that are ‘low’ in carbohydrates.

But it is not that straightforward. All dietitians point out that a ‘balanced’ diet is crucial to health. This must include ‘carbohydrates’, but only those that are packed with fibre, vitamins, minerals, and antioxidants.

These carbohydrates occur in fresh fruits and vegetables. They are slowly broken down in the gut and therefore do not cause insulin spikes. These are the ‘good’ carbs that most people shun in favour of harmful, processed convenience foods.

So demonizing all carbohydrates is completely counter-productive.

Unrefined, whole grain carbohydrates such as whole wheat bread, brown rice, and whole grain cereals contain ‘healthy’ carbohydrates, too. They do not cause blood sugar levels to rise quickly because they are slow to digest.

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Fight Obesity – Part 3

Quit sugar, eat more fat, and become slimmer and healthier.

Adapting to a sugar-free diet that has far fewer carbohydrates than today’s obesity-boosting ‘normal’ diets means having to substitute sugars with something else. That ‘something’ is healthy fats.

It might seem to be rather counter-intuitive to eat fats in order to prevent obesity and lose weight because it goes against dietary advice issued by health bodies and governments. That advice is to make carbohydrates 50 per cent of our diets and to limit the amount of saturated fats that we eat.

This advice is now under scrutiny, and may turn out to be the ‘direct cause’ of the obesity epidemic.

Everywhere you go – in supermarkets, at newsstands, in cafés and restaurants – we encounter them: sugar-loaded food and drink. There are tempting chocolate bars; there are cans of fizzy drinks; there are cakes and buns seemingly everywhere.

Even staple foods such as bread, pasta, and potatoes hide their sugar content. That is because these foods are ‘complex’ carbohydrates, which readily break down to become the monosaccharide sugar glucose in the blood. If you are not active, the body converts this high-energy sugar into fatty tissue under the skin.

Also, because many of us eat convenience ‘processed’ foods, we become loaded with another monosaccharide sugar called fructose. This particular sugar is much worse than glucose for health because it does not get used up as energy. Instead, it goes straight to the liver where it is converted into dangerous ‘visceral’ fat around internal organs.

Even worse, fructose is now understood to be just as bad as excess alcohol is in damaging the liver. The rise in liver damage among populations appears to be attributed to excessive fructose intake. Fructose is added to processed foods for flavouring and other purposes too numerous to mention.

Indeed, in countries such as the UK, net alcohol consumption has actually fallen over the past two decades – yet liver damage is rising.

The good news is that with the ‘low carbohydrate, healthy fat’ diet we can now begin the fight back against obesity. Healthy fats are now the new secret weapon against sugar cravings.

There are many respected studies showing that fats are indeed very healthy for us.

The dietary change from carbohydrates to fats is what most people find difficult to understand as well as to implement. This is because snacking on nuts or tubs of yogurt all day will not help to lose weight because these foods contain many calories.

The ‘low carbohydrate, healthy fat’ diet is designed to keep carbohydrate intake low for those wanting to lose weight. This is set at a maximum of 50 grams a day of carbohydrates for sedentary people, and up to 120 grams for active people.

If weight loss is not of concern but eating healthier is, consuming 120 grams of carbohydrates each day will be fine.

Here is an example of a ‘low carbohydrate, healthy fat’ meal, so that you can get an idea of the kinds of foods in this new diet plan:

  • Protein: poultry, fish, meat (beef, pork, lamb, venison, etc): 100-150 grams per meal.
  • Vegetables: as many varieties and as much as is needed.
  • Eggs: up to three each day. Egg size is irrelevant.
  • Fats: a large handful of nuts (not peanuts unfortunately, unless unsalted), or 2 to 3 tablespoons olive oil; 1 tablespoon of butter or coconut oil; 30-50 grams of cheese; 3 tablespoons of full fat yogurt; 3 tablespoons of cream.
  • Fruits: only berries such as blueberries, blackberries, strawberries, raspberries. 80 grams per day. (Apple and pear pulp contains fructose.)
  • Carbohydrates: none if you want to lose weight. However, if you are fairly active, a fist-size portion of cooked, dense vegetables per day is acceptable. Options are: sweet potatoes, carrots, beets, parsnips, lentils, quinoa, or buckwheat.

By the way, this diet plan allows you have a ‘Full English’ fry-up! A couple of eggs fried in butter or coconut oil, two or three slices of bacon, one sausage made of at least 80 per-cent meat, tomatoes, and a flat mushroom, make a perfect meal to start the day.

That sounds like a good way to begin the fight back against obesity.