How do you turn off your weight gain hormones with a very simple anti aging fat loss diet meal plan? As we all know, carbs are a hotly debated topic, because it has been known as our energy food. You should understand that the type, quality, and quantity of the carbohydrate you take and feed your body are critical in controlling your insulin or the amount of sugar in your diet. Carbs are macronutrients found in food. They are classified as sugar, starch, and fiber. Carbohydrates are important to health, because they are the body’s main source of energy. While you want to survive with less sugar, it is not advisable to totally eliminate carbohydrates from your diet.
Cutting out carbohydrates from your anti aging fat loss diet plan can put you at risk for deficiency of certain nutrients. A nutritional shortfall without a healthy substitute can be damaging. When you are low on glucose, your body breaks down the stored fat to energy and build up ketones in the blood.
Ketosis is a state linked with headaches, weakness, nausea, dehydration, dizziness, and irritability. Well, if you are inactive, you only need to worry about providing carbs to fuel your brain and nervous system, but if you are active, it is entirely a different story. So, which one are you?
Don’t you know that an increased glucose intake can accelerate your aging process and wrinkle formation? Scary, isn’t it, how a sweet, innocent cake can contribute much to the formation of those wrinkles on your face and of the stubborn fat on your belly? If you ask me, do carbs make you fat? I would say it totally depends on the type of carb you feed your body with!
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Remember, when you eat more carbs, you should be able to burn them for energy. If you are not active enough to burn them, then your body starts storing them as fat and cause you to gain weight in less time. You need to understand how to re-wire your body to burn fat, instead of storing it.
Weight gain and the inability to lose it, can leave you feeling terrible as well as dampened your wellbeing. Metabolic syndrome and insulin resistance are conditions that normally plagued todays men and women.
The metabolic syndrome (MetS) causes the body to store food as fat, rather than simply burning it for energy, which is almost always the case for those who do not have an active lifestyle and eat more carbohydrates and sugar. With the insulin resistance, a person cannot get sugar into the muscles as efficiently as someone without the condition!
Refined carbohydrates can raise your blood sugar. Just so you will know why doctors do not recommend some types of carbohydrates, it is because the refined carbs are rapidly absorbed into the bloodstream, which is the ultimate cause of the risky spikes in your blood sugar and insulin levels. All sugars and starches, except those that are natural food, are classified as refined carbohydrates.
Refined carbs do not exist in nature, so figure it out. The more finely it is ground, the tinier the particles, and the easier for the body to digest. Easily digested food with smaller particle sizes makes it easier for the blood sugar to rise right after you eat them.
For example, honey. Even though it exists in nature and isn’t refined, it is oftentimes made from pure sugar due to the fact that it is difficult to obtain it in significant quantities. Honey is still sugar, being about 55% fructose. The human body reacts to honey in much the same way as it reacts to refined sugar.
Carbohydrates and the key hormone that makes you fat
Insulin is the key hormone involved during the carbohydrate metabolism. The insulin hormone influences the metabolism of fat and proteins. A simple way to fix the hormones that make you fat is to mind your carbohydrates!
Insulin shunts sugar to fat. Insulin makes fat. More insulin, more fat! The food you eat can clearly disrupt the function of your hormones, which make you eat more and gain weight. You tend to eat more when you get fat.
Insulin tells the cells to pick up glucose from the bloodstream, store energy, and highly contributes to obesity when it blocks the leptin signal in the brain. Chronically elevated insulin levels make you a leptin resistant. This means, high insulin = no leptin signal.
The sad truth with an aging body. Virtually every other hormone in the body declines as you age. If you eat the wrong food, an insulin spike may occur and automatically make you look older than your age. A good diet meal plan with less carbs is what you need as you grow older!
Hormones are chemical messengers synthesized in various glands and secreted into the blood stream. They influence the appetite and affect the metabolism of the body, such as the leptin, insulin, estrogens, androgens, and growth hormones. An excess or a deficit of these hormones can lead to obesity.
Most obese people who have high levels of these hormones encourage the accumulation and distribution of the body fat, which makes their anti aging fat loss programs quite a challenge. Obesity can lead to changes in the hormones. Over time, the body fat distribution makes a person physiologically more likely to gain weight.
Obesity is the chronic medical condition of people who have too much body fat. Obesity is very complex and generally results from eating too much and not having enough physical activity. The insulin signals are sometimes lost and tissues are no longer able to control the body’s glucose levels when a person is obese.
When levels of those hormones stay higher, the body functions as if it were younger. A steady drop in your hormone levels ushers in older body function and symptoms of aging, such as loss of muscle mass and tone, lower stamina, and trouble with short term memory. One study suggests that you can retrain your body to shed excess body fat and keep it off through nutrition, diet, and exercise.
Most of the human population’s lifestyle nowadays promotes high blood sugar and insulin levels, which are the root of aging. Can you live without cola and sugar for a week? Could the changes in your hormones making you fat?
We all live in a dangerous world. Our obsession with sugary, highly processed foods had taken its toll at a massive level. The excessive intake of carbohydrates creates a fertile ground for insulin resistance and protein and fat deficiency.
Carbohydrates can’t build muscle. So, if you rely on a high carb diet plan, expect a reduced muscle mass down the line and a potential coronary heart disease. In order to increase your strength and muscle mass, it is essential that you eat the proper foods. Your food should be a result of a smart choice to provide both energy and nutrients.
While there is a great deal of variation in the time it takes for particular foods to be absorbed into the bloodstream, factors other than the structure of the sugar are often involved, such as the glycemic index. Just to give you an idea, rice can cause a greater rise in blood sugar than fruits. I suggest you look for the glycemic index of the food you want to feed your body first.
Foods with lower glycemic index are assimilated at a slower rate. They can also provide a more steady supply of energy than the higher glycemic index food. The lower index foods can result in higher muscle glycogen levels and less storage of the glucose as fat.
Foods with higher glycemic index are more likely to provide the sugar rush and sugar down associated with sweets. While the glycemic index of each food changes when they are mixed together in a meal, it is always a good idea to get the bulk of your calories from beans, vegetables, and fruits, because of their higher nutritional and fiber content.
Here is the thing. Eating more low quality food causes your body to gain fat while eating more high quality food has been clinically proven to cause body fat get burned. Remember, an unclogged fat metabolism system burns excess calories instead of storing them.
Here is the most surprising find of the study. Eating less does not cause a long term fat loss. Exercising more does not cause a long term weight loss. The issue about gaining weight therefore is not about calorie quantity, but more about the quality of the calorie that causes a hormonal clog, which removes the fat metabolism system’s need and ability to burn fat.
A more promising approach to unclog and lower your set point in your anti aging fat loss program is to eat more high quality calories. The trick is to increase the quality of your calories, so you can lower your set point, and get your body burning fat for you.
Excess calories can transform into triglycerides and cholesterol, which may more likely make you form blood clots, not able to dissolve those blood clots, and dramatically raise your risk of heart attacks. Triglycerides are a type of fat found in your blood that get stored in your fat cells.
Triglycerides can’t be released directly into the blood stream. Triglycerides that are consumed in the diet can be either used immediately to fuel the body or stored in the adipose tissue. Depending on the immediate needs of the body, the triglycerides are continuously stored and then retrieved only to be broken down when the body needs it.
Excess calories are transported directly from the intestines to the adipose tissue. The excess calories consumed as carbohydrate or protein, first go to the liver, so they can be used to synthesize the fatty acids, then assembled into triglycerides and transported as VLDLs to the adipose tissue.
The scary thing is that the ability of the body to store excess triglycerides is theoretically limitless. The cells in your adipose tissue can increase in weight by about 50 times, and new fat cells can be made when the existing cells reach their maximum size.
Carbohydrates facilitates aging
What could really panic women is the accelerated aging as a result from having more glucose in the system, which is linked to wrinkles, gray hair, and even more free radicals. Now, you know why your anti aging skin care creams seem not to show any improvement on your skin!
Women do not panic with the idea of a potential heart attack. They panic more and are restless thinking about wrinkles and crow’s feet (laugh, but it’s true). Aging starts at your lips, but you can reverse it at your colon. Eat more fiber!
Studies revealed that high sugar levels stimulate the production of free radicals, decrease the Vitamin E levels, and cause plaque buildup in arteries. Fiber is truly a dietary workhorse that keeps toxins from building up in the intestines. The supply of cellular nutrients we get from food that fiber helps to release are responsible for the body’s healthy functioning.
Why lessen carbs?
The American Heart Association recommends that Americans cut back on refined sugars and increase the amount of complex carbohydrates to approximately 55% to 60% of the total calories consumed in a day. Fiber, being a carbohydrate in itself, helps slow down the absorption of the glucose into the bloodstream.
You should know that life is a series of chemical reactions accelerated or moderated and modulated by enzymes. Studies have shown that an increase of refined carbohydrates and fat intake in the later stages of life is strongly associated with oxidative stress and ROS formation leading to the aggravation of type 2 diabetes and the acceleration of the process of aging. Oxidative stress associated hyperglycemia facilitates aging in both younger and older populations.
Obesity causes hormonal malfunction such as the thyroid, testosterone, estrogen, growth hormone, cortisol, and more. Eating a standard American high fat diet downregulates the fat burning capability of your enzymes and causes malfunctioning or make the hormonal systems fail to communicate. In case you haven’t known, fat mass increased with age, but the rate of increase is greater in women than in men.
Carbohydrate tends to prevent the use of protein as a primary energy source. The main role of carbohydrate is to provide energy, enable fat metabolism, and prevent protein from being used as energy. Carbohydrate, protein and fat can all be used to produce energy. However, the body utilizes carbohydrate first. The only time the body uses protein and fat for its energy needs is when there is not enough carbohydrate present.
When the level of carbohydrate is inadequate, the body breaks down the protein to produce glucose. Lack of glucose may result in dizziness, weakness, and hypoglycemia.
A reduced glucose may decrease performance during exercise and may create mental and physical fatigue. You can lessen your carbohydrate intake but never drop it.
High carbohydrate foods promote satiety in the short term only. The storage capacity of the body is limited.
When you consume more than what your body need, the excess is being converted into fat and being stored as fat. A high carb diet among children results in lasting obesity.
When children, at an early stage of life, are usually fed with foods high in sugar and carbohydrates, they are unable to shed the excess weight later in their adult life even under a calorie restricted diet. This makes anti aging weight loss management more of a problem than a challenge!
By balancing your lifestyle to balance your insulin and adrenalin levels, you will have a better metabolism and live a healthier, happier and longer life. You really are what you eat! An adequate consumption of dietary carbohydrate spares the body proteins from being broken down and used to make glucose.
If you eat a high carbohydrate, low fat diet, you cannot rebuild your functional and structural proteins and fats, because you are not eating enough healthy proteins and fats to build them. Instead, you will mostly rebuild your energy biochemical, consist of the sugars and fats, that can be used for energy if needed or stored as glycogen or fat if you do not need them for energy.
If you decide to skip meals, fast, or go on an extremely calorie-restricted diet, you are not rebuilding at all. Keep in mind that if you are not eating well, you will have a mismatch between utilization and rebuilding, which will result in a damaged metabolism. Stay away from poor nutrition take away or processed foods and specifically put an end to your bad lifestyle habits.
Diet and obesity
The prevalence of obesity has been increasing worldwide. There is a relationship with the eating habits and diet of a certain local population. A fatter population is usually high on carbs, thus resulting in obesity.
The high carb diet can directly affect the physiological and the metabolic processes of the human body. Several studies have proven the direct causal links between carbohydrates and obesity.
You may not be aware of it, but carbohydrates stimulate the pancreas to release high amounts of insulin. Because high levels of insulin do not cause immediate damage to the metabolism, it will take years to see the first symptom, which is the weight.
Your body has systems in place that try to block the damage that happens when too much sugar enters your portal vein at a given moment. The high levels of sugar in your bloodstream will damage you first. Eliminate the refined and excess sugars from your diet so the amount of sugar entering the portal vein is not overwhelming to your body.
Where do these fats that are produced in the liver go? Initially, they go into the bloodstream and travel to the rest of the cells in your body. The sugar that enters the cells can be used immediately for energy or it can be stored as glycogen or fat for later use.
Timing and recommended amount of carbs
The recommended carbohydrate per day is 130 grams or 520 kcal per day. This level does not support any physical activity.
It only supports the central nervous production and the production of the red blood cells, which includes those tissues that are dependent on glucose.
For athletes, the minimum intake should be about 250 g or 1000 kcal per day. The amount, timing, and the kind of carbohydrate that you eat determines your performance level.
After exercise, you may consume protein in addition to carbohydrates within 30 minutes to produce amino acids. This helps repair and build the muscles.
Consuming at least 20 g of protein can stimulate synthesis and muscle repair.
Energy and macronutrient balance
You need to achieve an energy balance to maintain a stable body weight. This means that the amount of energy you take should equal the amount of energy you expend.
Obesity occurs only when the energy intake is more than the energy expenditure. Achieving body weight regulation would mean achieving both macronutrient and energy balances.
However, you need to resolve the issues of satiation and the varying physiological effects associated with meal termination including its distinctive effects on food intake.
Excessive caloric intake or excess consumption of energy in any form would always result in weight gain and the accumulation of body fat.
A high carb diet greatly affects body weight regulation. The conversion of carbohydrate to fat occurs during situations of excess carbohydrate intake and not under situations of normal or below normal intake.
Based on this process, altering your diet composition without any change in the total energy intake may demonstrate modest effects of body weight.
What you should know about high carbohydrate diets
It’s all about eating the right kind of carbohydrates, such as fiber rich fruits and vegetables. You can get metabolic benefits when you optimize your protein and carbohydrate ratio.
You can protect your body by taking CoQ10, which is famous for its protective effects against heart disease. Garlic prevents fats from being oxidized.
Glutathione defends your body from cigarette smoke, radiation, cancer chemotherapy, and toxins such as alcohol. The rate at which we age has been correlated with the amount of glutathione in our system.
Pycnogenol can protect your brain and spinal nerves from oxidative damage. Since sugar are more easily oxidized than fats, they are more damaging to the body. Eat smart!
High blood sugar levels are more damaging to your body than high insulin levels. To protect you, your body immediately secretes higher amounts of insulin when you consume a high amount of carbohydrates.
Bailor, J. (2012). The smarter science of slim: What the actual experts have proven about weight loss, health, and fitness. New York: Aavia Publishing.
FAO (n.d.). Carbohydrate food intake and energy balance. Website: http://www.fao.org/docrep/w8079E/w8079e0m.htm
Grosvenor, M. B. & Smolin, L. A. (2010). Visualizing nutrition. Danvers, MA: John Wiley & Sons.
Iowa State University (n.d.). Role of carbohydrates. Website: http://www.extension.iastate.edu/humansciences/content/carbohydrate.
Mowbray, N. (2014). Healthy? No, honey can be worse for you than sugar. Daily Mail UK.
Tuttle, D. (2000). Fifty ways to build muscle fast: The ultimate guide to building bigger muscles. New York: Avery.
How many carbs should you eat per day to lose weight? Let us just talk about it this way, rather we shall ask ourselves if what type of carbohydrates should we eat for better obesity weight management. As long as you manage to keep the carbs down, and eat more fiber, you will experience the benefits beyond just mere weight loss.
Low carb diets are best for your anti aging fat loss and wellness program. Remember, optimal carb intake depends on age, gender, activity levels, and current metabolic health. People who are physically active and have more muscle mass can tolerate a lot more carbs than those who are living a sedentary lifestyle. Better obesity weight management can be best with a low carb anti aging fat loss diet meal plan!