2. Eat more protein! The hormone glucagon is released in response to dietary protein, such as egg whites, low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein.
3. Say good-bye to refined grains. Products made from refined grains, such as many breads, pastas, cookies and cakes, cause most people to oversecrete the hormone insulin. Insulin has the opposite effect of glucagon. Of its many functions, insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells.
Glucose (a.k.a. blood sugar) is derived from carbohydrates and is the main source of fuel for the body. When too many of the wrong types of carbohydrates are consumed, such as refined white sugar and/or white flour, excess insulin is secreted to deal with the sugar. In short, excess insulin = excess fat.
4. Stick to low glycemic index carbohydrates such as fruits, vegetables, whole grains (breads and pastas) and beans. Do not be scared of eating bread! Research demonstrates very clearly that whole grains are beneficial for weight loss and the prevention of type II diabetes, colon cancer and constipation.
5. Go for green! Instead of your morning coffee, opt for some green tea. Green tea has many health benefits, from helping to fight diseases such as cancer and heart disease, to aiding in weight loss. Studies show that catechins, the antioxidants in green tea, help increase fat burning. Research also shows that green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches, and it may reduce the absorption of fat from the intestine. Typical dosage is three or four cups per day or a 300 to 400 mg capsule of green tea extract daily.
Your total metabolic rate is not fixed. In fact, there is a certain part of it that is flexible and when given the proper foods, hydration, exercise and supplements can rev up and help you slim down naturally. Bon appetit!
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Dr. Joey Shulman’s third book, The Last 15 – A Weight Loss Breakthrough (Wiley, 2008) will be in stores in January 2008. For more information, please visit www.drjoey.com.
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