Boost Metabolism To Lose Weight Safely
Have weight loss scams swindled you out of genuine ways of losing weight? The chances are high! Because the internet has been broken with a number of health advisors devising weight shedding and fat evaluation techniques based on flawed or inconsistent theories. A few of such examples are:
1. The BMI;
2; Detox Diet;
3. Under Eating,
4. Glycemic Index,
5. Glycemic Load.
This might come as a surprise for most of you but factually speaking all of these techniques have only little to no scientific backing in respect to weight reduction and fat evaluation. We’ll start by exploring through the constraints of BMI.
What is BMI?
The BMI stands for Body Mass Index. BMI has become a standard method to evaluate body fat content, which is seen as one of its many uses in the medical world today.
The origin of BMI
The concept of BMI was introduced by Lambert Adolphe. It is of interest to notice that Lambert Adolphe was a statistician, not a physician and hence his motive did not thrive on studying “obesity”. He formulated this index to distinctly study the normal growth, establishing that weight tends to increase in relation to height.
What does BMI tell us?
Based on this metric, you occupy a position within the normal weight range if your BMI is between 18.5 and 25, and within the overweight range if your BMI is between 25 to 30. Anybody with a BMI 30 or higher is known to be obese.
How are these numerical ranges calculated?
Using the BMI method, you’d take weight in kilograms, divide by height in meters squared. In any case, one is still left to think how one individual’s growth relationship between height and weight determines the risky percentage fat deposition in parts of his body. People of all sizes can have varying content of fat regardless of how it is distributed in their bodies.
Are These Men Morbidly Obese ?
How does BMI depict accuracy in ascertaining the obesity factor?
As mentioned above, these numerical ranges do not ascertain the amount of fat deposition in different parts of the body because it totally overlooks the waist size which is a thorough indicator of obesity. The amount of distribution of fat percentage in parts of the body is an underlying factor that determines the risk against diabetes, cancer, cardiovascular diseases and etc. This very own aspect exposes the limitation of the BMI as shown by several studies. These studies have demonstrated that while a certain group of individuals with a "normal-BMI" are metabolically unhealthy and have rather an increased mortality risk, some obese individuals actually have lower cardiovascular risk and yet also an improved metabolic profile. These studies also suggest that cheap and affordable technological advancements are needed for the accurate measurement of obesity.
The BMI equation also fails to take into account the proportions of bone and muscle mass present in the body. Human bones are denser than muscles and twice as dense as stored body fat, therefore a person with strong bones, and good muscle tone will definitely have a high BMI and thus be classified as “obese”. Our medical industry’s continued reliance on this method will only garner flawed results in respect to inspecting health levels. It goes without saying, that failure to identify obesity levels (the leading cause for death) accurately will only lead to failures in preventing poor health and premature deaths.
In the following part of the article, we shall look into another ultra popular technique known as the Detox Theory.
What is a Detox diet? and Does it really work?
The term is itself reassuring – yes it removes toxins from the body. But as much as the name “detoxify” appears to bolster our confident in cleansing and purifying our bodies, the side effects attributed to it are just as reverse.
The Detox diet in the commercial world has been gaining momentum as an increasing number of people continue to invest in it. Hoping to acquire results that are ultra sensationalized. The supposed primary benefits are:
• Improved energy
• Weight loss
In short, a detoxifying diet, as believed by those highly in favor of it, is a diet designed to aid in clearing out the toxins in our body that are excessive and not completely eliminated by the natural detoxifying functions of the body. The idea behind this method of cleansing is that, by eliminating solid foods from our diet, we are able to achieve desired results of weight loss and an improved performance of our bodily functions. Also as an added bonus to the diet, is that this process supposedly gives our natural system a break, by allowing it to rejuvenate during its idle time.
The diet temporarily requires giving up certain kinds of foods that are thought to contain toxins. Solid foods are replaced with healthy drinks such as water with lemon, green tea; or freshly squeezed fruit and vegetable juices. The menu is also coupled with Detox supplements.
Is Detox Diet effective?
Since our digestive systems are already naturally and aptly functioning to remove toxins from the body, It becomes a little against the odds to support a theory that is on the contrary to many other medically proven facts. Therefore, a theory in this context fails to carry any weight at all. Those who painstakingly attempt to persuade the masses of the pros of detox diet are in reality constructing their arguments against unequivocal medical findings.
The institute of medicine relates that a high fiber diet is utmost necessary on daily basis for normalizing of bowel movements, decreasing constipation, maintaining bowel health, aiding in controlling blood sugars, and lowering cholesterol. A high fiber diet also makes a person feel fullness and hence reduces the desire to snack.
The institute of medicine also recommends adults get a minimum 8 grams of protein for every 20 lbs of body weight. Protein sources, such as fruits, vegetables, nuts, and grains, lack one or more essential amino acids, hence animal sources of protein (such as poultry and fish) tend to provide all the amino acids needed for as long as individuals do not compromise on protein quality. A study shows that eating approximately one daily serving of chickpeas, beans and peas can increase fullness, which can help in controlling temptation to consume food excessively and hence aid in weight loss.
The Detox theory however, pushes us towards temporary yet severe restriction of certain types of foods which may also include fiber and solid sourced proteins. This is medically proven to fire back with drastic consequences.
Detox diets are also limited to individuals without any kinds of medical problems. Many Detox supplements also have many side effects because they are laxatives, which increase the urge to release urine very often. This in return has a high chance of causing dehydration and mineral imbalance.
Detox diet is not medically proven to aid in weight loss , in fact since most of its requirements actually call for elimination of food sources which are medically proven to aid in weight reduction, it is only safe to conclude that a Detox diet only reduces water weight, or even muscle mass at the most.
The odds of Under Eating
Often with ire to lose weight and out of several desperate failed attempts, we resort to the self sacrificing ritual of under eating. Even though the effort only goes to work against our bodies and in return we sink deeper into the crutches of fat deposition. This technique only proves deceptive because it results in reversed effects by slowing down your metabolism.
How a slowed metabolism works against you
Metabolism is the process which converts your food intake into energy. As this biochemical processes calories in food and beverages combines with oxygen to release the energy that is required by the body to function. The metabolic rate is defined by the number of calories your body uses to perform basic functions. Having more muscle mass also helps in burning more calories.
An insufficient calorie intake can affect your thyroid, which is the regulator of hormones in the body. Having an imbalanced secretion of hormones can mess up the weight losing process causing your body to respond with a slowed down metabolism. With a slowed metabolism you could actually be starving and still not losing any weight. Sounds very unfortunate right? Starvation freaks the body out and triggers a reverse reaction where it starts converting food intake into fat.
You start gaining more fat content in return and start losing muscle mass due to the absence of a wide range of nutrient needed by your body to help operate its functions. In order to lose you actually need to EAT to help the body absorb and break down nutrition and utilize energy to keep the metabolism from slowing down. A malnourished body is incapable of performing these functions.
You can’t create a healthy calorie deficit by completely cutting down on all sorts of foods, the deficit created is only useful when only an excess amount of carbs are eliminated and burned off.
What is Glycemic Index?
The Glycemic Index (GI) is a pattern designed to evaluate the effect foods have on blood glucose absorption. The evaluation is then ranked according to how slow/fast the carbohydrates present in foods are absorbed from the blood stream. Foods that are slowly absorbed are rated with a low GI rating, likewise, foods that are quickly absorbed are rated with a higher GI rating. The index serves as a primary guideline to meal planning.
The effective role of GI on heath
The role of GI varies between different individual types. It is most effective for diabetic patients. It was designed in the 80s with a purpose to help control blood sugar levels and to also help manage and prevent diabetes. A guide line chart of the GI looks like this by a strategic categorization of foods depending on how quickly the foods release glucose into the bloodstream:
1 to 10
11 to 19
20 or more
It is an effective measure for those who have to constantly measure their blood-sugar levels.
Lower GI ratings are better and recommended to use because foods that release glucose much quicker can cause spikes in blood-sugar.
When carbohydrates absorb into our body in smaller quantities or at a slower pace, it is less likely to be converted into fat and instead it is processed by the body efficiently, causing energy utilization. But as our body absorbs carbohydrates in larger quantities, the carbohydrates are most likely converted into fat content. Absorption of larger quantities also affects our digestive system in processing larger quantities at a time. This can in return signal the pancreas to release more insulin. If the body accustoms to utilizing more than normal levels of insulin, this could lead to an increase in the risk of developing type II diabetes in the long run.
For the general masses this diet aims at aiding weight loss, preventing chronic diseases stemming from obesity such as diabetes and cardiovascular diseases.
But many fail to realize that this diet also has a fair share of limitations. Especially, when it comes to assessing the reliability of Glycemic index with regard to losing weight (relative to other weight loss programs).
Limitations of GI on weight reduction
The Glycemic index tends to overlook other factors that can make foods favorable or unfavorable by ranking them according to a single aspect. It also disregards proportion and caloric count. Instead of focusing on one aspect alone, it should extend consideration to all the positive aspects of foods such fiber, iron, and proteins.
Higher-glycemic foods such as sweet potatoes are still healthy for a person if eaten in healthy proportions. While, lower-glycemic foods such as nuts can be unhealthy when a larger proportion is consumed, posing an increase in cholesterol levels. A carrot, having a higher Glycemic index than a slice of bacon, does not make bacon a better choice for a heart patient or a diabetic person. Since, a carrot contains a high nutritional content it is definitely healthier.
A carefully performed research shows that a GL diet does not provide any added benefits as compared to other weight reduction diets. The research was conducted by comparing caloric diets with lower and higher Glycemic index demonstrating the aforementioned.
The GI also fails to take into account the types of carbohydrates present in foods. It only accounts for all types of carbohydrates accumulatively. Watermelon has a GI value of 80, therefore it lands itself in the higher GI category, despite of its proven weight loss effects. A watermelon has relatively few digestible carbohydrates in a typical serving which means the carbohydrates are digested slowly, impacting the speed of absorption. The Complex carbohydrate gives a person a long lasting feeling of fullness and therefore serves as an excellent source of energy balance. This also aids in reducing one’s caloric intake.
However, discerning the true effect of low GI plan on weight loss is indeed complex. Many studies have only shown mixed results because the interpretation of results vary according to experimentation methods, health statuses (diabetic, obese, etc), demographics, accurate subject reporting and much more.
The Glycemic Load
To address the limitations present in the GI, researchers have added features to the Glycemic Index, creating a more balanced version called the Glycemic Load. The Glycemic Load is a numeric value that shows the change in blood glucose levels based on a typical serving of food.
Glycemic load basically measures how food affects blood glucose levels. A food with a higher GL will raise your blood sugar higher and faster than a food with a lower GL.
For example, a watermelon has a GL value of 5 based on a 4.2-ounce serving. This categorizes watermelon as a healthy food choice. Raw carrots have a GL value of 2 based on 2.8 ounce serving.
Sydney University's table of GL values are generally grouped in the following order:
Low GL: 1 to 10
Medium GL: 11 to 19
High GL: 20 or more
Glycemic Load impact on weight reduction
Some people believe that low GL diets are more effective for weight loss than high GL diets. But an experiment conducted to evaluate this belief shows results that are otherwise:
“Thirty-four overweight, but otherwise healthy, men between the ages of 24 and 42 participated in the study… All of the participants were prescribed a calorie-restricted diet (each diet contained 30 percent fewer calories than what the participant was eating when he enrolled in the study). The difference between the groups was that one group’s diet was a low GL diet and the other group’s diet was high GL.
The participants followed this diet for approximately one year…All of the participants lost weight during the 12 months; however the men who followed the low GL diet lost almost exactly the same amount of weight as the men who followed the high GL diet and there were no differences in fat loss between the two groups.”
The study suggests that a low GL diet in terms of losing weight provides no extra benefits against an a high GL diet, in fact any weight loss recorded can itself be due to a reduced amount of caloric intake. Therefore, even if GL does have many benefits to offer, it certainly doesn’t bring about any phenomenal weight reduction on its own without a reduced caloric count.
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Genuine way of losing weight is by boosting your metabolism
What really ensures weight loss is a fast metabolism. So the key to success is in boosting your metabolic rate. So let’s get set to explore through ways to boosts our mechanisms.
Boosting metabolism sources are great in number, so we are not left to cringe at a limited or a repetitive diet plan. The first thing is to eliminate stress. During a stressful event, your adrenal glands secrete a number of hormones, cortisol being one of them. Cortisol triggers an onset of reactions including slowing down of digestive system, causing the food to remain in your body for longer period. A primary way to reduce stress and boost your metabolism is to do cardiovascular activities. The body burns more calories to maintain muscle mass by utilizing fat.
You should also avoid consuming wheat in an un sprouted form. Avoid all types of corn, fat free dairy products, all types of refined sugars, caffeine, alcohol, artificial sweeteners, and frizzy drinks.
Incorporate the following combination and portion sizes in your diet to lose about 20 pounds (keeping in mind that these portions are per meal not for the whole day).
1. Grains : 1 ounce or about ¼ cup of crackers or pretzels, or 1 cup cooked grains
2. Fruit : 1 piece of fruit
3. Protein : 6 ounces of fish, 4 ounces of meat, 3 egg whites or ½ cup cooked legumes
4. Smoothies: 12-ounce glass
5. Vegetables: unlimited amount of appropriate veggies
The Intermittent Fasting Diet and Concept of Giving Break To Your Digestive System
The intermittent fasting diet is making rounds on the internet for its promising results in maximum weight loss:
Leangains is best for losing fat and sustaining muscle mass. One should fast for 14 to 16 hours each day, and then consume for the remaining eight to 10 hours. Your diet plan is designed in relation to your “work out” activity and needs to be followed closely.
2.Eat Stop Eat
In this diet plan you’re required to fast for 24 hours once or twice per week. During the “24 break from eating,” no food is to be consumed, but you may drink calorie-free beverages. After completing your fast, you return to eating normally. This practice will reduce the overall intake of calories. Working out regularly will work as an added bonus.
3.The Warrior Diet
Using the Warrior Diet pattern, you can expect to fast for about 20 hours every day and eat one large meal every night. Your meal needs to follow a balanced nutrient plan however. The four hour eating window is to be used at night. You can eat raw fruit or veggies in several servings during the fast however. This mechanism aims to maximize the Sympathetic Nervous System’s “fight or flight” response and to also maximize Parasympathetic Nervous System’s ability to help the body relax and digest. The order in which you eat specific food groups during the four hour eating break matters, too. The order suggests starting with veggies, protein and fat.
4.Fat Loss Forever
The mechanism behind the fat loss forever diet incorporates techniques from the Eat Stop Eat diet, The Warrior Diet and Leangains diets combining it all into one diet plan. This plan is followed by a 36 hour long fast after a cheat day. After the 36 hour fast, the remainder of 7 days is divided into different fasting protocols as mentioned above. This diet plan guarantees a maximum amount of weight. This plan also includes a body weight training program.
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