Do you want to drop ten pounds fast? What is the best diet for you? \u00a0Learn from Dr. Sandeep Grewal from the Ace Medical Group Weight Loss center and author of\u00a0\u201cFat- Me Not: Weight Loss Diet of the Future\u201d on the latest scientific discoveries on what works and doesn’t for healthy long-term weight loss.<\/p>\n
If you want long-term weight loss, then co-author of \u201cFat- Me Not: Weight Loss Diet of the Future\u201d, Dr. \u00a0Sandeep Grewal, recommends against any program that focuses on one trick (take a diet pill), a limited diet (no carb diet, no-fat diet), or involves starving yourself.\u00a0 While you may get short-term weight loss, many dieters on these programs regain or gain more weight from their original starting weight since most of these diets are not sustainable long-term.<\/p>\n
Instead, Dr. Grewal suggests a easy-to-follow lifestyle change that involves gradual weight loss (ten pounds over eight weeks), and one that involves a balanced diet grounded in an understanding of the biology of carbohydrates, fats, and protein.\u00a0 \u00a0Plus, according to Dr. Mark Liponis a healthy diet is one of the best anti-aging techniques<\/a> out there due to the effects on our immunity system.<\/p>\n All quotes are pulled from a book co-authored by Dr, Sandeep Grewal and Dr. Myo M Nwe,, MD\u2019s book, \u201cFat-Me-Not: Weight Loss Diet of The Future<\/a> \u201cpublished by ACE Innovation Group, LLC; November 1, 2014<\/p>\n The authors explain that not all carbohydrates are the same.\u00a0 The key difference among carbohydrates is the rate at which glucose increases in our blood stream, which impacts how calories from that glucose will be utilized. If glucose rises too quickly (like drinking a can of soda), in too-great amounts, it will stimulate a rapid insulin surge. The overwhelmed insulin stores excessive glucose as fat, essentially acting to accumulate fat in the body.<\/p>\n In contrast, a slow and steady rise of glucose (created by eating complex carbohydrates<\/a>) stimulates a slower insulin rise. For example, when you eat broccoli, insulin is not overwhelmed and the excess glucose is used for several different things, including making glycogen, protein, and enzymes, as well as being used for other different bodily needs. A more detailed description from \u201cFat-Me-Not\u201d is below:<\/p>\n \u00a0\u201cCarbohydrates are structurally made up of multiple sugar molecules. It is broken down to the smallest possible molecule in the gut before getting absorbed into the bloodstream. If a potato (polysaccharide) is ingested, it will be broken down by our digestive system in several steps. First we swallow and chew the potato; at this point it mixes with multiple digestive juices that break it down further into smaller and smaller pieces. Eventually, what began as a potato breaks down into a simple glucose molecule (monosaccha-ride). Now it gets absorbed into the bloodstream as sugar, while the fiber that remains in the gut is eventually excreted. This is known as a slow-release sugar because of so many steps needed to absorb it.<\/p>\n This process is different when you drink a sugary drink. \u00a0A\u00a0sugary\u00a0drink\u00a0contains\u00a0two\u00a0molecules\u00a0of\u00a0glucose;\u00a0this means it gets absorbed easily and instantly, without needing to go through the multi-step digestive process like the potato does. This is known as fast-release sugar\u201d. P230<\/p>\n Essentially, abnormal eating behaviors like binge eating, cravings, and addiction exist and are caused by an individual\u2019s food choices. If you decide to eat that cookie, cake or pastry now, it won\u2019t satisfy your craving. It will make it worse and you will be craving for rest of the day or more. P179<\/p><\/blockquote>\n More on Sugar below….Video answers to how to eat sugar without spiking insulin According to Web MD, the fats that we should eat sparingly are saturated and trans fatty acids<\/a>, since both raise cholesterol levels, clog arteries, and increase the risk for heart disease.\u00a0 Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. The healthier fats to eat are monosaturated fats<\/a>. Even though fat is high in calories, fat is important for making hormones, storing energy, and building individual cell walls.<\/p>\n The authors of \u201cFat-Me-Not\u201d explain that fatty foods make us eat more even when we aren\u2019t hungry, while leaner foods make us eat less.\u00a0 \u00a0Fatty foods create abnormal addictive eating behaviors that we can reverse when we start eating the right fats in the right proportions.<\/p>\n \u201cUsually dietary fat transforms into \u2018Acetyl CoA\u2019 in our body before turning into three different kinds of fat:<\/p><\/blockquote>\n \u00a0Cholesterol: This in turn makes hormones, which are a good thing. But if there is too much cholesterol, it may get deposited in your arteries and block blood\u00a0flow.<\/p><\/blockquote>\n<\/li>\n \u00a0Triglycerides: Triglycerides store energy for future use. If there is too much in storage, it becomes visible as lumpy spots on the body. Often if we\u00a0find high triglycerides in our patients, we advise them to avoid sugars and carbohydrates, as the too-much too-fast rise in sugar maybe what\u2019s causing them to store fat in this form.<\/p><\/blockquote>\n<\/li>\n \u00a0Phospholipids: This is a kind of structural fat that aids in building individual cell walls.\u201d Pg 27<\/p><\/blockquote>\n<\/li>\n<\/ol>\n The authors stress the importance of eating real protein versus doing meal replacement through protein drinks and bars due to the biology of protein, which is described below:<\/p>\n \u201c Protein is a good nutrient; it is helpful for weight loss and is also useful for body building.<\/p>\n Protein is broken down into the smallest amino acid molecule before it is absorbed. Amino acids (protein) serve various purposes in our body. They build up the body and make enzymes, muscle, and other building blocks in the body. Our bodies have a protein storage pool; when you need the protein, it\u2019s taken from this pool.\u00a0 When the pool is diminished, it can be refilled for future use.\u00a0 Body has systematic control of supply and demand of protein and is stored as the protein pool. Pg 29<\/p>\n When you eat a piece of steak, you enjoy the taste and feel satisfied as you eat a good meal.\u00a0 You also give the stomach system a workout by chewing (movement of the face muscles), swallowing(movement of the esophagus), mixing and churning of digestive juices \u00a0in \u00a0the \u00a0stomach \u00a0(movement \u00a0of \u00a0the \u00a0stomach \u00a0muscles), \u00a0and secretion of bile acid and pancreatic juice (movement of the gall-bladder and pancreatic duct). The enzymes from the various digestive juices then break down the meat into the smallest molecule pieces called amino acids; those pieces are then absorbed into the bloodstream. By the time your meat is processed and absorbed, your stomach system has received a complete workout. In contrast, when you drink a protein drink, you skip most of the stomach system workout. It is already in the form of an amino acid, so there\u2019s nothing to digest. Instead, the ready-made amino acids are directly absorbed into blood and there is no workout for the gut. It is obviously not the same to eat a piece of meat or drink a protein shake, even though they have the same number of calories.\u201d. Page30<\/p><\/blockquote>\n Ever wonder why some people crave protein and others carbs? Find out why here<\/a>.<\/p>\n After many trials with different weight loss programs at the Ace Medical Weight Loss center<\/a>, \u00a0the authors launched an online weight-loss program<\/a> focused on the goals: 1) How\u00a0to\u00a0reset\u00a0the\u00a0metabolism, \u00a02)How\u00a0to\u00a0maximize\u00a0fat burning, 3) How\u00a0to\u00a0eat\u00a0in\u00a0the\u00a0correct\u00a0 portions\u00a0for\u00a0every\u00a0food, and 4) How\u00a0 to\u00a0ward\u00a0off\u00a0food\u00a0craving,\u00a0binging,\u00a0and\u00a0addiction. \u00a0A quick summary of the diet tips that are part of the weight-loss program are listed below:<\/p>\n The key to weight control is changing the bacteria in your gut.<\/p>\n *** Click on time stamps to jump to video answer**** \u201cScientific data suggests that we can change our gut bacteria composition with diet and therefore influence what these bacteria do to us. Eating properly for a few days or weeks will not help; you need to eat correctly forever. Only then will your gut bacteria be a healthy microbiome of bacteria and provide you with beneficial results. This is the primary reason why people who eat healthy for a few weeks lose weight, only to gain the weight back once they stop. A short-term, quick\u00a0fix diet will never work. Neither will a low-fat or low-carb diet. Balance is really important, as you have seen in all the research we discussed.\u201d<\/p>\n Studies show that the bacteria in our gut can hack our nervous system. The type of bacteria in your gut also decides your response to stress. \u00a0And how and what you eat decides the type of bacteria you have.(P204).<\/p>\n <\/p><\/blockquote>\n Here is what the authors of \u201cFat-Me-Not\u201d say about gut flora:<\/p>\n Probiotics are microorganisms (synthetic gut\u00a0flora) that are commonly used and may alter the gut\u00a0flora. Many researchers work in this area, specifically looking at the kinds of probiotic microorganisms that will help with specific diseases.<\/p>\n Probiotics can be used for many therapeutic uses for various diseases, including antibiotic-induced diarrhea, vaginosis(vaginal infection), helicobacter pylori infection, lactose intolerance, inflammatory bowel disease, and a few others. Composition can vary, especially with human diet and overall health. Currently there is no definite use of probiotics for obesity.<\/p>\n Prebiotics are non-digestible\u00a0fibers that come from food; they pass through the stomach to the large intestine and make changes in the microbiome in favor of human well being and health. High-fiber diets are beneficial for the wellbeing and health of humans; and can be found in beans, raw wheat, raw oats, barley, garlic, leeks, onions, asparagus, Jerusalem artichokes, and chicory root.<\/p><\/blockquote>\n Try to drink eight cups one with each meal and then one with each snack.\u00a0 If you drink one cup after each meal you\u2019ll be at eight in no time.<\/p>\n *** Click on time stamps to jump to video answer**** As we wake up, the body is ready to start; growth hormones, thyroid hormones, cortisol, and other hormones are ready to jump-start\u00a0our\u00a0powerhouse.\u00a0We\u00a0want\u00a0to\u00a0fuel\u00a0it\u00a0right\u00a0to\u00a0make\u00a0maximum use of it.<\/p>\n *** Click on time stamps to jump to video answer****<\/p>\n 9:59<\/a><\/strong>\u00a0Why is breakfast so important to eat?<\/p>\n Dr. Sandeep Grewal explains why it\u2019s so important to eat frequently throughout the day due to increasing our metabolism and why starving our selves is not conducive to weight loss. The book explains that in starvation mode, you\u00a0don\u2019t burn\u00a0the calories; instead the\u00a0body\u00a0saves energy\u00a0as\u00a0fat. The end result of starving ourselves is that you gain weight by accumulating fat when you don\u2019t eat regularly.<\/p>\n *** Click on time stamps to jump to video answer****<\/p>\n 5:20<\/a><\/strong>\u00a0Why is it important to eat 3 meals and 2 snacks during the day?<\/p>\n You don\u2019t want your brain to think that there is scarcity of food and access to food is unpredictable for the body. Because then the brain will tell your body to start storing fat instead of consuming it and you won\u2019t lose inches from your waist.p249<\/p>\n Snacks can be eaten between lunch and dinner or between dinner and bedtime, depending on when you wake up and when you eat dinner. Our brain will recognize us to be in starvation mode if we don\u2019t eat\u00a0for\u00a0\u00a06-8\u00a0\u00a0hours\u00a0\u00a0while\u00a0\u00a0awake.\u00a0\u00a0P 322<\/p>\n In our body, it isn\u2019t the heart, the brain, or the skin that spends the most calories, but rather the gut system \u2014 it spends 30-35% of the total calories spent by the body. So make it work for you\u00a0five times a day.p251<\/p>\n <\/p><\/blockquote>\n Sugar (glucose) is easily absorbed and instantly rises up in the blood. Then it stimulates sharp rise in insulin secretion. Insulin then turns the sugar in the blood into fat. This is why it is undesirable to eat a large portion of sugar at one time. Instead,\u00a0 Dr. Grewal\u00a0 suggests if we do eat sugar that we spread our consumption out overtime. \u00a0For example, it is okay to eat one cookie for each snack, but you don\u2019t want to eat two large cookies for one snack. It will make your sugar rise and your body will start saving fat rather than burning it.<\/p>\n A diet that is sustainable for the long-term will likely involve sweets.\u00a0 It\u2019s important not to deprive yourself of sweets your entire life. \u00a0The authors offer the following tips for eating sweets during special holidays and occasions:<\/p>\n *** Click on time stamps to jump to video answer**** 28:35<\/a><\/strong>\u00a0Why is it so important to eat a balance of foods and not just one thing (one piece of cake for a meal)? Avoid all diet drinks. Artificial \u00a0sweeteners, \u00a0including \u00a0natural \u00a0sweeteners, \u00a0are \u00a0to \u00a0be avoided, as they are known to cause rebound craving of sweets and calories. \u00a0Diet sugar can make your metabolism do the opposite of what you want.<\/p>\n If you drink regular soda, make sure to portion regular drinks by taking no more than 8oz at a time no more than once a day.\u00a0 When you drink soda think about mixing it \u00a0with some snacks like \u00a0wholegrain crackers, nuts, cheese, etc which result in taking sips of soda like a fine Scotch versus taking a big gulp, and creating something that is more complex for your stomach to metabolize.<\/p>\n Don\u2019t eat protein bars, or shakes as meal replacements. These are artificial foods and may be lower in calories than your real food; but do not give your gut a work out so the net result is that you get more calories from them than from the real food.<\/p>\n If you crave junk food all the time, if you feel stressed, or if you gain weight without eat too much you are likely trapped in a Fat-Me-Yes cycle.\u00a0You have to break free from the Fat-Me-Yes cycle and correct your diet to get into the Fat-Me-Not cycle. The only way to get out of vicious Fat-Me-Yes cycle is to switch your diet to healthy well-balanced and well portioned diet. But the good news is that once you are out of the Fat-Me-Yes cycle and well in to the Fat-Me-Not cycle maintaining your weight will be a lot easier, your cravings will go down, you will automatically be looking for healthier food and you will feel less stressed. P208<\/p>\n Key in all diets is portion control.\u00a0 During a recent interview with Dr. Mark Liponis from the Canyon Ranch<\/a> he suggests that if he was to offer only one eating tip it would be portion control.<\/p>\n The Slim Plate System helps dieters work on systematic portion\u00a0control\u00a0 and helps dieters focus on a balanced diet by offering plates that help dieters control the amount of carbs, protein and vegetables (fiber) they eat, which over time helps create a healthy gut.\u00a0 By offering plates that show portion control, dieters eat in the same portions every time you eat, teaching your stomach to communicate with your brain. After a few weeks, your stomach gut system gets used to your portion intake and can make the desired changes to lose weight. To order plates and find out more about this program go to: http:\/\/www.slimplatesystem.com\/register<\/a>.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Do you want to drop ten pounds fast? What is the best diet for you? \u00a0Learn from Dr. Sandeep Grewal from the Ace Medical Group Weight Loss center and author of\u00a0\u201cFat- Me Not: Weight Loss Diet of the Future\u201d on the latest scientific discoveries on what works and doesn’t for healthy long-term weight loss. What<\/p>\n","protected":false},"author":1,"featured_media":22652,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[72,457,63],"tags":[],"yst_prominent_words":[7076,7074,7081,7077,3504,3058,7086,7085,7088,7083,7079,7080,7082,7075,4169,7087,7078,3036,3033,7084],"class_list":["post-22645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-nutrition-diet-supplements","category-wellness"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/www.fireitupwithcj.com\/dev\/wp-content\/uploads\/2015\/12\/1-compressed.jpg","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/posts\/22645","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/comments?post=22645"}],"version-history":[{"count":8,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/posts\/22645\/revisions"}],"predecessor-version":[{"id":22654,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/posts\/22645\/revisions\/22654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/media\/22652"}],"wp:attachment":[{"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/media?parent=22645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/categories?post=22645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/tags?post=22645"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.fireitupwithcj.com\/dev\/wp-json\/wp\/v2\/yst_prominent_words?post=22645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}How Carbohydrates\/Sugars Work?<\/h2>\n
\n0:56<\/a><\/strong>\u00a0Why is it so hard to stop binge eating during the holidays?
\n3:06<\/a><\/strong>\u00a0Why does sugar and fat trigger our binge eating?
\n15:40<\/a><\/strong>\u00a0How can you eat sweets in a healthy weight?
\n22:14<\/a><\/strong>\u00a0Why a good starting point is learning what it feels like to be hungry?
\n22:51<\/a><\/strong>\u00a0How can we eat sugar so our insulin doesn’t spike?
\n24:18<\/a><\/strong>\u00a0Tips on how to eat less sugar during the holidays.
\n26:20<\/a><\/strong>\u00a0Why mindful slow eating is so important for getting maximum benefits of sugar?<\/p>\nFats<\/h2>\n
\n
Protein<\/h2>\n
Best Diet for you: Tips to losing weight<\/h1>\n
Diet trumps exercise.\u00a0 Focus on your gut.<\/h3>\n
\n40:51<\/a><\/strong>\u00a0What is more important exercise or diet?
\n43:56<\/a><\/strong>\u00a0What does latest scientific research on our guts?<\/p>\nCan you build better gut flora through supplements?<\/h4>\n
Drink eight glasses of water a day.<\/h3>\n
\n40:51<\/a><\/strong>\u00a0What is more important exercise or diet?
\n43:56<\/a><\/strong>\u00a0What does latest scientific research on our guts?
\n47:42<\/a>\u00a0<\/strong>Why is water important? Why do a detox programs really not work?<\/p>\nWhy detox programs don\u2019t work?<\/h4>\n
Eat breakfast within 30 minutes of waking up<\/h3>\n
Eat frequently, approximately every four hours. Or\u00a0five times a day.<\/h3>\n
Limit your sugar to 18 grams or less at a time<\/h3>\n
Tips for eating sugar<\/h4>\n
\n
\n0:56<\/a><\/strong>\u00a0Why is it so hard to stop binge eating during the holidays?
\n3:06<\/a><\/strong>\u00a0Why does sugar and fat trigger our binge eating?
\n15:40<\/a><\/strong>\u00a0How can you eat sweets in a healthy weight?
\n22:14<\/a><\/strong>\u00a0Why a good starting point is learning what it feels like to be hungry?
\n22:51<\/a><\/strong>\u00a0How can we eat sugar so our insulin doesn’t spike?
\n24:18<\/a><\/strong>\u00a0Tips on how to eat less sugar during the holidays.
\n26:20<\/a><\/strong>\u00a0Why mindful slow eating is so important for getting maximum benefits of sugar?<\/p>\n
\n31:16<\/a><\/strong>\u00a0How to best mix the evil of sugar, fat, and carbs?
\n38:33<\/a><\/strong>\u00a0Is alcohol good or bad for you?<\/p>\nLimit your drinks calories<\/h3>\n
Eat real food (rather than egg beaters, protein bar or shakes)<\/h3>\n
Portioning automates the weight-loss process for a lifetime<\/h3>\n