Beginner
Weight Loss Primer Prt III
OK...
where were we? Ah yes, what do we eat (and how much of it), when
we diet to lose weight?
That's
a very good question. As you know, many people have differing views
on this. Barry Sears' "Enter The Zone" focuses on a 40/30/30
ratio of macronutrients (that's 40% of calories coming from carbohydrates,
30 from protein, and 30 from fat). The Dr Atkins Diet begins with
an extended period of carbohydrate restriction, with the re-introduction
of friendly carbs later in the program. Others favor a higher percentage
of carbohydrates, and the virtual elimination of fats. And of course
there's that old standard, the food pyramid.
Great,
right? Yada, yada, yada. Enough already!... What's the answer?
Unfortunately
it's a very unsatisfactory one. Ready? Here goes...
It
depends.
Yup...
that's my answer -- "it depends". It depends on *your*
body, the way it reacts to what you put in it, as well as your own
unique situation. No two people on this planet are exactly the same,
which means a "one size fits all" dieting solution is
completely impossible (hey -- I don't make the rules! ;-).
It's
your body's sensitivity to carbohydrates that is most critical in
determining what you eat -- especially to those with a high G.I.
(glycemic index) rating like breads, buns, pastas, fruit drinks,
potatoes, cereals and so on. These foods are converted into glucose
very quickly, leading to rapid increases in blood sugar levels,
and a dramatic insulin response (insulin's role is very important
in the body, and a basic understanding of how it functions is important
for full understanding of the weight loss process).
In
some individuals, a diet high in simple carbohydrates (accompanied
by rapid and extreme variations of blood sugar levels),causes an
over-stimulation of insulin, and eventually something called "insulin-resistance"
(the first step on the extremely unpleasant road to Adult Type II
diabetes).
Without
boring you to death with great detail, this leads to fatigue, uncontrollable
cravings for sweets, mood swings, "un-productivity", weight
gain, and all the unpleasantries that accompany it. If any if the
aforementioned symptoms apply to you, you'll need to start your
diet by eliminating simple carbs completely, and replacing them
with high-fiber fruits and vegetables. If cravings and fatigue are
extreme, you may wish to consider using a chromium
supplement, and investigating the Atkins
diet.
If
you're not displaying the classic signs of insulin-resistance, you
may not need to severely restrict carbohydrate intake, although
you will still have to eliminate high G.I. carbohydrates from your
diet.
Special
Note:The Glycemic Index is NOT a measure of the nutritional
value of a carbohydrate. A high G.I. rating doesn't necessarily
mean the absence of nutritional value (although it often does).
Before
I continue further, let's lay out some basic ground rules...
