Obesity How it Starts, How To End It
It is time to get real about food!
Obesity is rooted in the wrong food choices, not lack of exercise. And the food industry has been permitted to confuse the issue by shifting the focus and discussion to exercise, omitting the importance of one’s specific food choices.
Junk food addiction, and sugar addiction is real. Studies have demonstrated that sugar is 8X more addictive than cocaine. The biological mechanisms behind food addiction are clearly spelled out by Dr. Pamela Peeke, author of “The Hunger Fix.”
When babies are fed high-sugar foods from day one, they rapidly grow addicted to sugar. Few parents would consider doing this on purpose. They simply fail to realize that many infant formulas are loaded with sugar. They are feeding their infant the equivalent of soda, several times a day.
Many also give their children fruit juice rather than water, thinking it’s a healthy drink loaded with vitamins, again failing to realize a glass of fruit juice has as much sugar as a glass of soda. The notion that all you need is the willpower to resist simply does not work when you are addicted.
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The other variable in these discussions is the timing of your food.
You can eat the same amount of calories but if you eat them in a time-restricted window, as one does in intermittent fasting, then you can help your body to burn fat for fuel and not suffer the metabolic consequences.
Intermittent fasting is effective tool that helps the body to shift from burning sugar to burning fat as its primary fuel, and with that change, food cravings tend to simply vanish.
While intermittent fasting has not been tested specifically for people meeting the criteria of food addiction, if struggling with sugar cravings, give it a try.
In Y 2002, the World Health Organization (WHO) published a technical report on diet and nutrition for the prevention of chronic disease, in which they specifically recommend limiting daily sugar consumption to a maximum of 10% of calories to prevent obesity and metabolic dysfunction. The report was rejected by the sugar industry, which recommends getting 25% of your daily calories from sugar.
2 US Senators, Larry Craig (R-ID) and John Breaux (D-LA), asked then Secretary of Health and Human Services, Tommy Thompson, to stop the publication of the report, as it would devastate the sugar industry.
Secretary Thompson complied.
He flew to Geneva and told WHO that if this report was published, the US would withhold $406-M of funding. The extortion worked, the sugar recommendation was not included in WHO dietary reports.
The Big Q: What happens when you follow the sugar industry’s recommendation to get 25% of your daily calories from sugar?
The Big A: A Y 2014 study found that 10% of Americans consume 25% or more of their daily calories in the form of added sugars, as recommended by the sugar industry.
Those who got 21% or more of their daily calories from sugar were 2X as likely to die from heart disease compared to those who got 7% or less of their daily calories from added sugar. The risk was nearly 3X’d among those who consumed 25% or more of their calories from sugar.
Reversing the Obesity Epidemic
The conventional low-fat, high-carb recommendation has without a doubt contributed to the obesity epidemic. If you or your child is struggling with excess weight, some Key facts you need to realize are:
- Calorie counting does not work because the source of the calories is far more important than the amount, as they are not all metabolized equally. Calories from carbohydrates (think sugars and grains) raise your insulin level and turn to body fat, whereas dietary fats and protein have very little impact on your insulin, and dietary fats are a far more efficient fuel for your body than sugar
- You cannot exercise your way out of a poor diet
- A poor diet is 1 that is high in processed foods, added sugars, harmful fats, and artificial ingredients
To the obesity epidemic around, requires a new base of knowledge.
- People need to return to a diet of Real, minimally processed foods.
- We need to educate people about the importance of eating healthy fats and avoid consistently eating large amounts of net carbs.
- And then once we start burning fat for fuel we need to cycle healthy carbs back in to feed our gut microbes.
As a general rule, if the fat is found in a whole food, it’s going to be good for you. This includes the fat found in meat, eggs, raw dairy, avocados, nuts, coconuts and more. It is the fats found in processed foods you need to be leery of, along with vegetable oils for cooking, margarines and vegetable oil spreads.
It is wise to limit your consumption of protein to just what your body needs, as excess protein also has health implications. Not so much in terms of obesity per se, but in terms of heart disease and cancer.
Most people eat more protein than their body requires, and most of it is low-quality CAFO beef found in fast food outlets and grocery stores.
Experts believe that the single most important driver of obesity is consuming over 50 grams of net carbs a day and excessive protein.
Once you get net carbs below 50 grams, moderate your protein intake to 0.5 gram per pound of lean body weight, along with higher amounts of high quality fat, your body will start to regain its ability to burn fat as its primary fuel. Once you become an efficient fat burner, it will become virtually impossible to be overweight.
Cleaning up your diet is hard.
If you are serious about losing weight, you really need to avoid all processed foods and cook from scratch using Real food ingredients.
The list of ingredients to avoid is just about endless, starting with all sorts of added sugars, and keeping track of it can be really discouraging.
The answer is to create a list of healthy options instead, which is far shorter and easier to remember.
The following short list of simple, easy-to-remember guidelines will not only improve your nutrition, it will also help you avoid countless chemical exposures that can affect your weight:
- Eat Real Food: Buy whole, Organic, foods and cook from scratch. 1st of all, this will automatically reduce your added sugar consumption, which is the root cause of insulin resistance and weight gain. Organic produce cut your exposure to pesticides and GE (genetically engineered) ingredients, No processed foods means automatically avoiding artificial sweeteners and harmful processed fats.
- Buy and eat AGA certified grass fed meats to avoid genetically engineered ingredients, pesticides, hormones, antibiotics and other growth promoting drugs
- Use glass packaging and storage containers to avoid endocrine disrupting chemicals.
- Reduce net carbs to under 50 grams a day and restrict protein to 0.5 gram/pound of lean body mass. The remaining calories come from high-quality fat sources like avocados, butter, coconut oil, macadamia and pecans
Once your diet cleaned up, if you’re still struggling you may want to seriously reconsider the timing of your meals.
Intermittently fasting can be very effective for helping your body shift from sugar- to fat-burning mode.
Also, consider increasing your daily physical activity.
Overall for general health and longevity, staying active throughout the day and avoiding sitting works!
Eat healthy, Be healthy, Live lively
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