Are you asking yourself, I have been monitoring my caloric intake level and exercising such that it should be assured I am losing fat weight but why am I not shedding the excess stores???? Calories are not all, it is also the source of the calories that may very well dictate your end result!
Well, we’ve taken some time and put together some accumulated information on sugar levels in the blood stream and how it pertains fat lose.
As we eat, our bodies convert carbohydrate rich digestible foods into blood sugar (glucose), the human bodies main source of energy. Blood sugar levels can significantly affect our feeling of hunger and the overall levels energy we feel, these are both important factors when we are watching how we eat and exercise. This aspect of our quest also determines whether we burn fat or store it.
A point to note when we are attempting to make a significant change in our body composition, (reduction in fat percentage to quality muscle fiber) it is not only how many calories we consume BUT the composition of the foods ingested. Let’s take a look at how this works with regards to simple and complex carbohydrates and how they affect the process.
In our society we have a tendency to eat a great deal of refined grains that have had most of their fiber processed out. When we eat these types of sugar, or other carbohydrate-rich foods that are quickly processed into blood sugar, our pancreas, the organ which creates a hormone called insulin which transports the source of blood sugar to each cell that is demanding energy kicks into over drive. Thus producing the insulin necessary for all this blood sugar to be used for energy.
This high level of insulin signals our body that plenty of energy is readily available and that it should stop burning fat and start storing it. An additional concern arises with this rush of insulin causing too much blood sugar to be transported out of our blood into the cells demanding the energy and this results in our blood sugar and insulin levels dropping below normal. Thus a feeling of fatigue, and a want to eat more, as we do this we cause the cycle to start again.
Some things you should avoid
1. Simple Carbs Because of their small molecular size, simple carbohydrates can be metabolized quickly and are therefore most likely to cause an insulin surge. Some examples are: table sugar, fruit sugar, dairy sugars which respectively are identified as sucrose, fructose, and lactose. Do we see a pattern? Stay away from “ose”.
2. For weight loss purposes, all sweeteners be it table sugar, or natural (honey and any other natural sweeteners) sweeteners it would be advised to avoid them all.
3. Cereals that claim they contain less sugar. Yes less sugar BUT the calories, carbohydrates, fat, fiber and other nutrients are almost exactly the, newer cereals do contain less sugar, but are identical to the full-sugar cereals. The manufacturers replace sugar with other refined, simple carbohydrates.
4. Processed foods like: ketchup, applesauce, breads, salad dressings, canned fruit, and peanut butter can have sugar added to enhance the taste.
5. Sugar rich beverages not only will the assault your PH stability in your body they will have a serious effect on your blood sugar levels and your ability to burn your fats efficiently. Be aware especially of the amount of sugar in beverages, such as: soda pops, coffee and processed juices.
6. Fat-Free Products sugar replaces the fats to enhance the taste of these products
7. Cereals that claim they contain less sugar. Yes less sugar BUT the calories, carbohydrates, fat, fiber and other nutrients are almost exactly the, newer cereals do contain less sugar, but are identical to the full-sugar cereals. The manufacturers replace sugar with other refined, simple carbohydrates.
8. No Sugar Added Products doesn’t mean there is not a presence of sugars due to the source of the carbohydrate as example fruit based products from concentrate.
In our next Blog entry we will further address the impact of daily eating habits and how they can seriously put a stall on you taking control of your bodies make up.