Considering a Gluten Free Diet?

Considering a Gluten Free Diet?

 What You Should Know

By Emily Fiorella Mulvehill 12/10/2013

            “Going gluten-free” is a very popular mantra lately. No differently than dietary fads of the past, the phrase “gluten free” commonly appears in health magazines, cooking shows, and on the shelves in our supermarkets. However, the difference between the present gluten-free dietary craze and fad diets of the past is that losing weight is not the end goal.  Instead, preventing and warding off disease and illness is. Perhaps for this reason, going gluten-free has gained global popularity and unparalleled support from the medical community. There are a number of unhealthy side effects that come from consuming gluten which is most commonly consumed in the form of wheat. While research on the issue is still inconclusive, we know there is something in the wheat plant that is making many of us sick. The purpose of this report is to examine the impact of gluten and the wheat grain on human health, the possible causes of a sudden manifestation of gluten-related disorders, and what, if anything, can be done to prevent gluten-related ailments.

            Gluten is the main structural protein found in wheat and other grains such as rye, barley, and oats. Wheat accounts for approximately seventy-five percent (75%) of all calories consumed from carbohydrates in the American diet. The gluten protein  found in wheat is what gives dough its elasticity and the ability to rise when combined with yeast. Traditional breads, baked goods, pasta, and pizza crust would have never been invented without gluten. It is used to thicken soups, sauces, and gravies. Gluten is also used as a valuable binding agent in processed food manufacturing. The more gluten used in baking, the more desirable the characteristics of that food becomes: fluffy, chewy, and springy. Could this be the reason that the amount of gluten contained in wheat has been increasing year after year? (Davis MD, 2011)

            Gluten is used, and is perhaps essential, in creating many delicious foods. Unfortunately, gluten related illnesses are becoming more common, and the only known treatment is to avoid the gluten containing foods altogether. Currently, experts know of at least three conditions that are related to the consumption of gluten. These are: celiac disease (CD), wheat allergy (WA), and gluten sensitivity (GS) ,which is also referred to as non-celiac gluten sensitivity (NCGS). In addition, recent research has found that a gluten-free diet is linked to reversing various chronic diseases such as obesity and diabetes.(Soares, 2013), (Spectrum of gluten-related disorders: consensus on new nomenclature and classification, 2012)

            Celiac disease is a genetic, autoimmune disease that damages the finger-like villi of the small intestines, disabling the body’s ability to absorb nutrients, leading to malnutrition. The only known treatment is to follow a gluten-free diet. Further complications can develop when celiac disease is left untreated, including: neurological disorders, osteoporosis, infertility, thyroid disease, some cancers, and other autoimmune diseases. Notably, the prevalence of celiac disease effects an estimated 1% of the population. It has increased dramatically in both the United States and in Europe over the past fifty (50) years, and as populations in the Middle East and Asia move towards a more Western style diet, cases of celiac disease are expected to increase in those locations as well. (Hischenhuber, et al., 2006)

            Wheat allergy, also known as baker’s asthma, is an allergic reaction caused by an antibody’s reaction to the proteins or other plant tissues found in wheat. Wheat allergy related reactions to consuming wheat range from sneezing, hives, and wheezing to diarrhea, and anaphylaxis.  Wheat allergy appears more frequently in Europe than the US. In parts of Europe, it has been found to represent 20% of food allergy cases; where as an American study found that wheat allergy represented only 2.5% of food allergy cases. The American figure may be underestimated as it accounts for only the most severe cases that ended up in hospitalization.(Hischenhuber, et al., 2006)

            Non-celiac gluten sensitivity is a more recent phenomenon. Gluten sensitivity is neither a disease nor an allergy,  and as of today’s date, there is no diagnostic way to test for it. That said, it shares the same extra-intestinal symptoms and treatment of celiac disease; thus, making the two disorders almost indistinguishable. The symptoms include and are not limited to: stomach pain, bloating, heartburn, joint pain, headache, behavioral changes, fatigue, insomnia, and brain fog. The appropriate treatment is to adhere to a strict gluten-free diet, and the symptoms will subside. However, gluten sensitivity is not an auto-immune disorder,  and it does not directly lead to damage in the small intestine.  Little is known about what causes gluten sensitivity and the idea that gluten can cause reactions outside of celiac disease or a wheat allergy is still new to most health care professionals.  Since there is no diagnosis for non-celiac gluten sensitivity, the immense growth in gluten related disorders is perhaps best evidenced by the increased demand for gluten free-foods. Global sales of gluten-free products reached a remarkable $2.5 billion in 2010, skyrocketed to more than $4 billion in 2012, and is expected to exceed more than $6 billion by year 2017.These numbers are perplexing when compared to the mere one percent 1% of Americans and Europeans that reportedly have celiac disease. This suggests that the effects of gluten are so obvious and disruptive that people are able to self-diagnose, adhere to a gluten free diet, and realize the health benefits. (Hischenhuber, et al., 2006), (Spectrum of gluten-related disorders: consensus on new nomenclature and classification, 2012), (HUFFPOST Healthy Living, 2012)

            Gluten may also contribute to the rise of obesity. Yet, many proponents of gluten argue that the relationship between the elimination of gluten and weight loss has been created by food manufacturers in order to capitalize on the “gluten-free diet” craze; which may have some merit.  Although, a recent study published in the Journal of Nutritional Biochemistry found supporting evidence that a gluten-free diet restricts the expansion of fat tissue, reduces inflammation, and curbs insulin resistance. It suggested that a gluten free diet is effective in preventing obesity and metabolic disorders.  Yet, despite the study, many gluten-free, pre-packaged foods are loaded with extra sugar and fat calories.  These processed, gluten-free food alternatives are a recipe for eight gain and would counteract any weight loss benefits from going gluten-free.(Soares, 2013)

            In response to the growing sphere of gluten-related disorders, a panel of fifteen(15) experts convened in London in February of 2011 to research and develop new classifications and terminology, such as gluten sensitivity. No classifications and/or medical terminology were approved until the panelists reached complete consensus. The panel reported their results in one of the most widely cited articles on gluten disorders, entitled “Spectrum of Gluten-Related Disorders: Consensus on New Nomenclature and Classification.” The conclusion of their research suggested that all individuals are susceptible to some form of gluten reaction, and that there is presently an “epidemic” of celiac disease as well as “gluten sensitivity.” (Spectrum of gluten-related disorders: consensus on new nomenclature and classification, 2012)

            How can a dietary protein, so widely consumed all over the world, be so toxic? As discussed below, celiac disease researchers have been exploring the possibilities by studying the evolution of wheat.

            Specifically, ancient varieties of wheat had twenty-eight chromosomes and stood four and a half feet tall compared to today’s forty-two chromosome, two (2) foot tall plant(that we still for some reason call wheat). Similar to the difference in genetic structure, celiac researchers found that the gluten content in the ancient varieties was much less, and it has been steadily increasing over the last 10,000 years. In the past, evidence indicates that wheat, while constantly changing, did so gradually. However, there has been a significant modification to wheat in the past century. The recent dramatic change in structure can be attributed to farmers who started, more than 100 years ago, cross breeding varieties of wheat to increase yields, tolerate drought, resist disease, and improve the wheat’s characteristics (by increasing the gluten content) which allows for better bread-making (Kasarda, 2013). In addition to the recent one-hundred plus years of genetic modification, advancements in fertilizers and pesticides have also influenced the plant. One can begin to understand what has led to the differences between wheat grown today and the wheat of  the past. Dr. William Davis, cardiologist and author of Wheat Belly so eloquently states:

Modern wheat no more resembles the wheat of Moses than a chimpanzee resembles a human - in fact, a chimpanzee is closer to a human than modern wheat is to ancient wheat. I would argue that the wheat we are being sold shouldn't even be called wheat. It is a geneticist-created artificial plant that is a far genetic and biochemical distance away from any wheat that ever existed in nature.(Davis MD, 2011)

            Dr. Davis agrees with other celiac researchers that the gluten proteins found in wheat have contributed to the rise of celiac disease, although he is not convinced that our “non-celiac gluten-sensitive” health issues are solely related to gluten.  Instead, he believes they are also affected by other modified, non-gluten proteins found in wheat. For example, in May of 2013, a field in Eastern Oregon was found growing genetically modified, (glyphosate-resistant) “Roundup Ready” wheat.  Roundup Ready crops are genetically bred to resist the poison in weed killer. The wheat was developed by Monsanto, the world's largest producer of genetically modified seeds and supplier of weed killer. The mysterious discovery caused Japan and South Korea to temporarily suspend imports of western white wheat and leads one to the question, “How many more fields of this genetically modified organism (GMO) wheat are out there?” Furthermore, could cross pollination have contaminated neighboring fields? Roundup Ready is approved and used in growing soybeans, corn, cotton, canola, alfalfa, and sugar beets. However, it is not yet approved for growing wheat.  According to Nebraska’s Public Broadcasting Station, the US has not approved Roundup Ready wheat due to the fear of losing its overseas customers, at which point it wouldn’t be worth growing at all. But, this raises a few questions, “Why would Japan and South Korea be so quick to halt importing wheat from the US for the chance it contained the GMO?”  and “What do our overseas customers know about “Round Up Ready wheat that we do not know?”  As far as safety, there are not many studies published on the topic. However,  a 2008 article titled, “Risk Assessment of Genetically Modified Crops for Nutrition and Health,” shed some light on the issue in concluding that animals who were fed glyphosate-resistant soybeans versus conventional soybeans developed abnormalities in their organ tissue.(Magaña-Gómez JA, 2009), (Barnard, 2013), (Gerlock, 2013)

            Wheat has been evolving since the beginning of agriculture. One would think that humans would have adapted to this evolution and be able to tolerate this modified wheat by now, since it has long been a staple in our diet. However, over the last 50 years, wheat has endured more changes than ever from selective breeding and experimenting with GMO’s.  And, this coincides with the same time period whereby cases of celiac disease and gluten sensitivity have increased by 400%. (Gannon, 2012)

            Research is still underway to better understand how wheat affects people.  Scientists are attempting to discover a minimum threshold for gluten and wheat consumption that can safely be consumed by those who are affected by it. (Spectrum of gluten-related disorders: consensus on new nomenclature and classification, 2012)

Works Cited

Barnard, J. (2013, August 30). Source of GMO Wheat In Oregon Remains Mystery. Retrieved from Associated Press: http://bigstory.ap.org/article/source-gmo-wheat-oregon-remains-mystery

Davis MD, W. (2011). Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back To Health (p.213). Rodale.

Gannon, P. (2012, July 13). Gluten-Intolerant: Myth, Meme or Epidemic? Retrieved from greenmedinfo.com: http://www.greenmedinfo.com/blog/gluten-intolerant-myth-meme-or-epidemic

Gerlock, G. (2013, June 28). Farmers Ready To Grow Biotech Wheat Face Consumer Scrutiny. Retrieved from netnebraska.org: http://netnebraska.org/article/news/farmers-ready-grow-biotech-wheat-face-consumer-scrutiny

Hischenhuber, C., Crevel, R., Jarry, B., MÄki, M., Moneret-Vautrin, D. A., Romano, A., . . . Ward, R. (2006, March). Review article: safe amounts of gluten for patients with wheat allergy or coeliac disease. Alimentary Pharmacology & Therapeutics, pp. 23(5), 559-575. doi:10.1111/j.1365-2036.2006.02768.x.

HUFFPOST Healthy Living. (2012, October 22). Gluten-Free Foods Market To Hit $4.2 Billion This Year: Report. Retrieved from huffingtonpost.com: http://www.huffingtonpost.com/2012/10/22/gluten-free-foods-market-42-billion-dollars_n_2003721.html?view=print&comm_ref=false

Kasarda, D. D. (2013). Can an Increase in Celiac Disease Be Attributed to an Increase in the Gluten Content of Wheat as a Consequence of Wheat Breeding? Journal of Agricultural and Food Chemistry, 61 (6), 1155-1159.

Magaña-Gómez JA, d. l. (2009). Risk assessment of genetically modified crops for nutrition and health. PubMed - indexed for MEDLINE.

Soares, F. d.-L. (2013). Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression. Journal of Nutritional Biochemistry, 24(6), 1105-1111.

Spectrum of gluten-related disorders: consensus on new nomenclature and classification. (2012). BMC Medicine, 10(1), 13-24. doi:10.1186/1741-7015-10-13.

 

Paleo Low Carb Update—Beyond Just Low Carb

 Paleo Low Carb Update—Beyond Just Low Carb

December 30, 2012

Eleven years of low-carb living had, and has continued to be, a positive experience for me health-wise; but once the elephant was out of the room, I could see other issues that I had barely noticed before.  With my weight, cholesterol problems, energy, and brain fog issues under control, I began to look at other key areas:  optimal brain function, bone degeneration, eye health and digestion (which profoundly impacts the other three areas). After attending the Ancestral Health Symposium 2012 at Harvard this past August, I was determined to address these concerns.  Thus began the second phase of my nutritional overhaul—the paleo/low-carb  lifestyle.  I outlined my plan on the blog in late August, and I have been purposely silent for several months as I have wanted to see more long-term results before posting anything.

So, here is my first update on the changes I have made.  This post will deal primarily with brain function.  This is a sensitive area for me and difficult to talk about.  But, if I could help one person who has experienced this problem, the discomfort is well worth it.  Well, here it goes.

Brain Function

Prior to starting my low carb lifestyle, I was frequently plagued with brain fog which made processing information very difficult.  I would often have trouble following the line of a conversation, almost feeling as though I had Attention Deficit Disorder.  I was frustrated with my memory, more so than other people of my age, and I would often forget what I was going to say next.  Yet, there were times, when my memory functioned beautifully; I was able to listen intently, make highly intelligent mental connections, and complete a long and detailed explanation on a given subject.  There seemed to be no rhyme or reason as to when the mental stalls would occur, and I could never count on my brain to function the way I needed it to.  I began to wonder, “Could I be on my way to early Alzheimer’s or dementia?”

Once I started low carb living, nearly twelve years ago, I realized that most of my brain difficulties were related to blood sugar spikes that were completely out of control.  Cutting out the sugars and starches, as well as limiting carbohydrate consumption to under 12 grams of net carbs per meal have radically improved my ability to think.  The improvement has been gradual, correlating with my effectiveness in following the plan.  I do not even want to think about what my fate might have been if I had not discovered the low carb lifestyle.  I am daily thankful for the solution!

But, even with insulin under control, and my brain processing information well, I was still having occasional lapses. For example, at times, in the middle of relating an experience, I would forget the next point that I was about to make.   And, my ability to carry on a long conversation was dependent upon the amount of sleep I received the night before as well as my current fuel supply.  After 45 years of plaque build-up on the brain from overloading my system with sugars and starch, could there still be traces of plaque that needed cleaning up?

So, 4 months ago, armed with valuable cutting-edge information from the Ancestral Health Symposium 2012, I began a series of changes to optimize my brain function.  Here is a brief synopsis of my targets and results.

A.  First Target:  Get Adequate Sleep

Rationale:  The quality and duration of sleep has a profound impact on brain function.  I was having trouble falling asleep.  I just could not get sleepy.  Then, when I would fall asleep, I would often wake up at 2:00 in the morning and be unable to fall back to sleep.

Strategy 1:  Limit coffee consumption to 2 small cups in the morning.

Implementation:  The downside was 6 days of horrific caffeine withdrawal.  Luckily, I chose to put this into effect while I was on vacation from work.

Result:  This strategy has worked extremely well.  I am now very sleepy at night, and I am able to fall asleep and get 7 ½ to 8 hours of sleep per night (with a little help from a dropper-ful of melatonin). 

Strategy 2:  Limit alcohol to 1 glass of wine per night near dinner time (not too close to bedtime). 

Implementation:  I still occasionally have 2 glasses of wine, but mostly I stick to 1 glass.  And, I have the wine with dinner, so it is not too close to bedtime.

Result:  I still occasionally wake up in the middle of the night.  But, if I take a dropper-ful of melatonin, I go right back to sleep.  I am very satisfied, so far, with my sleep makeover.   I have noticed a surge in my energy level, as well as vast improvement in brain function.

B.  Second Target:  Increase intake of omega-3 fatty acids.  (an important part of Paleo living)

Rationale:  Omega-3 fatty acids are essential for brain health. 

According to Nora Gedgaudas in the best-selling book, Primal Body, Primal Mind, our brains need omega-3 fatty acids, and if we don’t eat them, our brains will not have them.   The body is incapable of producing its own supply.

According to Livestrong.com, omega -3 fatty acids increase HDL.

Omega-3 fatty acids support a healthy cardiovascular system by increasing HDL cholesterol, the healthy cholesterol that helps remove fat from your bloodstream, and by reducing inflammation in the arteries.

Read more: http://www.livestrong.com/article/334953-ldl-omega-3/#ixzz2GZRl6O4U

According to an article by Melody Fuller in eHow Health,

They [HDL] are thought to act like trash collectors moving throughout the body clearing away plaque and other waste as it flows through the blood stream back to the liver.

http://www.ehow.com/about_5230104_hdl-good-cholestrol_.html

Read more: Why is HDL Good Cholestrol? | eHow.com http://www.ehow.com/about_5230104_hdl-good-cholestrol_.html#ixzz2GdlNPrAd

According to BBC News on February 9, 2012, drugs are being tested that are successfully removing brain plaque from the brain’s of mice, improving cognitive function.  (So, if drugs can do this, why is there no testing on whether omega-3s can do this?)

http://www.bbc.co.uk/news/health-16945466

According to an article published by the University of Maryland Medical Center, the importance of omega-3 fatty acids is vital for brain health.

Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Source: http://www.umm.edu/altmed/articles/omega-3-000316.htm#ixzz2GdtV6BfT

Follow us: @UMMC on Twitter | MedCenter on Facebook

Strategy:  Include sources of omega-3 fatty acids from real food sources.

Implementation:  Omega-3 fatty acids have become an important part of my diet.  Since the best sources of omega – 3 fatty acids are found in pasture-fed animals and wild caught fish, we have now placed several orders with U.S. Wellness Meats.  My husband, Joe, and I are very pleased with the flavor, convenience, and health benefits of hot dogs and sausages loaded with omega-3s!  We are also  eating lamb loin chops, beef, and chicken from pasture-fed animals.  We try to eat wild caught fish at restaurants.  I also continue to take a powerful 950 mg omega – 3 fish oil pill daily, as well as a ¼ cup of Anutra (loaded with omega 3s) in my morning concoction.    According to Nora Gedgaudas, author of Primal Body, Primal Mind, excessive amounts of olive oil interfere with the use of omega-3 fats and may enhance insulin resistance. So, I am now cooking with ghee and coconut oil, which is a pleasure, as they can withstand higher heat than the olive oil that I was using for sautéing.   I have also switched from olive oil to coconut oil in my breakfast concoction.  But, I still use olive oil in my salads.

Result:  What better test to see if I have increased omega-3 fatty acids, than to check my HDL cholesterol.  In 2009, my HDL was 98.  Four weeks ago, I, had my new blood work done, and my HDL is now 150!  I am thinking that the good cholesterol is eating all of the plaque from my brain because my brain is now working very well for a 57 year old!  (My LDL has remained in the average range—from 104 to 110.)

C.  Third Target:  Improve gut flora for optimal digestion.  (an important part of Paleo living)

Rationale:  Since improper digestion interferes with brain health, I have begun to look at my digestion. Bloating is often a sign of poor digestion, and I have always had this problem. 

In an excellent article on the crucial role of gut flora, Dr. Mercola states the following:

As explained by Dr. Natasha Campbell-McBride (below), a medical doctor with a postgraduate degree in neurology, toxicity in your gut can flow throughout your body and into your brain, where it can cause symptoms of autism, ADHD, dyslexia, dyspraxia, depression, schizophrenia and other mental disorders. She believes the epidemic of autism and other learning disorders originate in the gut, and manifest as a condition known as Gut and Psychology Syndrome (GAPS).

http://articles.mercola.com/sites/articles/archive/2012/12/29/probiotics-for-good-digestive-health.aspx?e_cid=20121229_DNL_art_1

Strategy 1:  Take probiotics to improve good bacteria in the gut. 

Implementation:  I started with trying to make coconut yogurt with probiotics.  I did not have success with this.  Then, I was putting the probiotics into my morning concoction.  This was okay.  But, now, I have started taking Pearls IC. 

Results:  I am not sure that these are helping.  I was taking the supplement with breakfast, but I am now taking it before bed.  The jury is still out on this one.

Strategy 2:  Eat fermented vegetables.

Implementation:  We have started eating a variety of fermented vegetables available in the health food section of the grocery store. 

Result:  The brain is working great, I have less bloating, and the plumbing is working very well. 

Strategy 3:  Make sure that I have enough stomach acid to digest my food.

Implementation:  I am taking a betaine hydrochloride tablet with breakfast. 

Result:  My stomach does seem to be less bloated.

Strategy 4: Chew my food well.

Implementation:   As we chew, enzymes in our saliva aid in breaking down the food particles, and by the time the food gets to our guts, we do not require huge amounts of hydrochloric acid to break it down. Only when food is completely decomposed can its nutrients be absorbed and utilized by all of the cells in our bodies.

I am more aware of how often I am swallowing food before chewing it completely.  But, I have not made a huge commitment to this yet.

Result:  There are no noticeable results, likely due to my lack of effort.  I am sticking with the Betaine hydrochloride for now.

Strategy 5:  Avoid dairy.

Implementation:  I did not think that I could give up cream, cheese, milk in my coffee, etc...  But, I have come to realize that a lot of my bloating is  related to dairy products.  I realized that I must be sensitive to it.  And, if so, this impacts my digestion and ability to absorb nutrients from my food.  This realization has given me enough motivation to eliminate most (not all) dairy from my diet.  I am loving my morning coffee with coconut milk heated in a baby bottle.  It tastes far superior to coffee made with half and half. 

Result:  I have noticed significantly less bloating, great brain function, and fewer problems with constipation.

Overall, from the strategies I have tried thus far, my brain is functioning well, I have good energy, and I have dropped another ten pounds without even trying.  (I was really happy at 130 pounds, but on my 5’4” frame, 120 pounds actually looks better!)  Paleo low-carb is working for me.  I suspect that with my body’s increased ability to absorb the nutrients and minerals it needs, due to eating high quality, nutrient-dense food, I am not as hungry, and I am consequently eating less.  Thus far, I am very satisfied with the health benefits I am experiencing by adding these paleo strategies to my low-carb lifestyle.

Note:  I will address my progress, or lack of progress, with my other areas of concern in a later blog. I have been too inconsistent with exercise and resistance training to discuss any impact on osteoporosis, and I have a lot of research left to do in the area eye health.  For now, I am very grateful for the paleo low carb impact on my weight, my cholesterol, my energy, and my brain.

I wish you a happy and healthy new year!

Ida

USA TODAY Reports: Low-carb diet burns the most calories in small study

On  July, 26th 2012 USA Today reported a study that proves a low-carb diet, similar to the Atkins diet, with only 10% of calories from carbohydrates will cause a person to burn 300 calories more a day then on a low-fat diet.

 "That's the amount you'd burn off in an hour of moderate intensity physical activity without lifting a finger," says senior author David Ludwig, director of the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital.

"Participants burned 150 calories more on the low-glycemic index diet than the low-fat diet. That's about an hour of light physical activity," he says.

"We think the low-carb and low-glycemic index diets, by not causing the surge and crash in blood sugar, don't trigger the starvation response. When the body thinks it's starving, it turns down metabolism to conserve energy."

To sum up the article... If you can stick to a diet that emphasizes fish, chicken, beef, eggs, cheese, most vegetables and some fruits while eliminating foods such as breads, pasta, potatoes and starchy vegetables you will lose a lot of weight fast.

Why We Get Fat and Why Calories Aren't the Culprit

If you eat too much, and consequently you are overweight, don’t beat yourself up over it; it’s not your fault. If you eat too little, and you are overweight, don’t blame yourself either. There are so many conflicting reports as to dietary guidelines, and many allow for such high amounts of starches and sugars that cravings for more carbohydrates are biologically inevitable. We are told to limit our fat and eat plenty of whole grains and fruits which are loaded with starches and sugars. The conventional wisdom is that fat is high in calories, while whole grains and fruit are somewhat less on the caloric scale.
But, contrary to popular belief, our weight is not a simple matter of calories in versus calories out. If we are eating very little, then our bodies will conserve calories and expend less energy. If we increase our level of activity, we will work up an appetite and eat more to compensate. Gary Taubes explains this so well in his books, Good Calories, Bad Calories and Why We Get Fat and What to Do About It.
We store fat because of our hormones. There’s one hormone in particular that once activated stores carbohydrate calories as fat. That hormone is insulin. It is important to remember that it is not the number of calories we consume that determines our weight, but the quality of those calories. In the battle of the bulge, it is of utmost importance to determine the number of carbohydrate calories that can be consumed before waking the fat storing hormone--insulin).
Simply stated, carbohydrates cause fat accumulation. If we restrict carbohydrates, our bodies will no longer be in fat-storage mode. We will begin burning fat for fuel! If we restrict starchy carbohydrates and simple sugars, we will drop weight by burning fat in the most efficient way possible.
One of the quickest ways to turn off the fat storing hormone is to give your daily diet an immediate makeover. Here are some tips for tomorrow morning.
For breakfast:
Replace the sugar in your coffee or tea with Stevia, Truvia, or Splenda. (Honey is not low carb.)
Eliminate milk and replace with half n half, cream, or Almond milk.
Cut out orange juice and take a vitamin C supplement instead. If you can’t live without juice in the morning, Thinner recommends trying Diet Ocean Spray Cranberry or Blueberry Pomegranate Juice and dilute 50% with water. Add lemon for a twist. (Thin would tell you to forget any juices period.)
Ditch the muffins, bagels, cereals, pancakes, waffles, French toast, syrups, fruit flavored yogurt, oatmeal, bananas and any other sweet, sugary treat , and replace with Plain Greek yogurt, protein powder, Anutra, Flax Seed, Oat bran, Eggs, Cheese, nitrate free ham and bacon, low carb smoothies, or crustless quiche (a recipe in Thin and Thinner).