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The Carb Rotation Diet

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The Carb Rotation Diet

The Secret to Rapid Permanent Weight Loss

Please forward this ebook onto anyone you think it might help! Copyright (© 2008) belongs to Jayson Hunter reproduced here with permission.

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“The Five Simple Steps for Losing Twenty Pounds Quickly AND Safely”
By Registered Dietitian Jayson Hunter It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it be a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today. You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more! And it’s all the result of one thing: Starving your body of the nutrients it needs. As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat. So here are 5 simple steps you can follow to help you lost twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.

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1. Increase Non-Starchy Vegetable Intake Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker. Second reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot. There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss 2. Protein Should Be At Every Meal To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal. Protein is a great nutrient to prevent you from overeating because it will fill you up quicker. It is also another nutrient that is energy costly which means it takes more calories to digest and utilize protein than it does a carbohydrate. Your best sources of protein are beef, chicken, fish, eggs, and dairy. 3. Eat Whole Grain Carbohydrates Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This in turn keeps you losing weight. Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs. By doing this you not only improve your health, but will speed up your fat loss. Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

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4. Eat More Healthy Fats Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids such as heart disease starting to show that boost your metabolism 5. Eat Frequent Meals There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels Eat 4-6 small meals a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By eating smaller portions throughout the day you tend to eat less food overall. You also control your blood sugars because by ingesting a steady state of nutrients throughout the day your body has no need to significantly elevate insulin levels to handle large amounts of food. Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently. also help prevent certain diseases and cancer. Some studies are consuming Omega-3 products may by as much as 400 calories a day.

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15 Rules for Fat Loss
by: Jayson Hunter Registered Dietitian, CSCS 1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. 2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains. 3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag. 4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. 5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat. 6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. 7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. 8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day. 9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.

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10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again. 11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans. 12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day. 13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Steady exercise on a treadmill doesn’t produce this X factor.

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14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal. 15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

10 Changes To To Your Diet That Will Instantly Make it 90% Better
by: Registered Dietitian Jayson Hunter Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being. Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.

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Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately. 1. Hydration: Is there a difference Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day. 2. Benefits of Fiber Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day. 3. The Importance of Protein Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal. 4. Frequent Meals: Why? Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake. 5. What are Whole Foods? Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains. Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables. 6. Healthy Fats: Yes, there are healthy fats Consume adequate amounts of healthy fat foods such as Are You Looking ForOnline Personal Training?

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olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. 7. Superfoods Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans. 8. Fat Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day. 9. Food Log: Yes, this is the most important step Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal. 10. Food Labels Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil. If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source. Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks.

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The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when. You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.

What are these Low Glycemic Foods? If I eat these foods will I be skinny?
by: Jayson Hunter Registered Dietitian, CSCS First let discuss what low glycemic is before we decide if it will help you with your weight loss. Low glycemic foods are foods that when consumed do not dramatically elevate your blood sugar levels. Eating foods that are high glycemic will dramatically increase your blood sugar levels. Your body starts to promote the fat storage of these sugars when you eat high glycemic foods because your insulin level increases. When women want to know or ask what foods to eat so they can be skinny they are essentially looking for foods that aren’t going to promote the storage of fat. To become low glycemic a food needs to have a mixture of nutrients, be lower in overall sugars and contain a fair amount of fiber with each serving. For example a piece of white bread is a high glycemic food because it consists of processed and refined flour. A piece of whole-grain bread would be a lower glycemic food because it contains a good amount of fiber and other nutrients that would slow down the absorption of your food. You should choose foods that are either a good source of fiber or contain some protein and fat so that it is a lower glycemic food choice.

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Though you also need to look at the big picture and look at what else you are eating for that meal since it is all digested at the same time. When deciding on a meal you want a balance of a lean protein source, 1-2 servings of vegetable and/or fruit and 1 serving of a higher fiber whole-grain carbohydrate food choice. When eating balanced like this your total glycemic level will be lower, which means your blood sugar levels don’t rise as high and your body promotes fat usage for energy instead of fat storage. When you eat a lean protein source at your feeding opportunities you are also releasing a hormone called glucagon that is the opposite of insulin and counteracts the effect of insulin by promoting the release of fat to be used as energy instead of storing it. So my answer to women who want to know what foods to eat to be skinny I would say plenty of foods can as long as you eat them at the right time and in the correct portions. The best way to be skinny is to eat a lean protein source at every feeding opportunity and a vegetable that is a good source of fiber. Stay away from the high sugar soft drinks or fast foods items that are high in fat. If being skinny is your goal or you can’t lose the weight to fit into that dress then you also have to make sure you incorporate exercise into your program. Nutrition alone may work, but your progress will be much slower. Incorporating the eating principles above along with an exercise program will have you looking stunning in that amazing dress fast!

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Is The Biggest Loser Weight Loss for Real?
by: Jayson Hunter Registered Dietitian, CSCS We are going to be talking a little bit about the confusion there was on the show The Biggest Loser, a lot of people watch that show. In the first week all these people, extremely heavy people lost a ton of weight and then the second week really nobody lost any weight. In fact, to my knowledge, one person gained one pound. So, I want to explain what the confusion is and what exactly happens when you have that rapid weight loss. So, why did people see such amazing results the first week and see none the second week? If we just use this show as an example. They saw so much weight loss in the first week because they obviously tell you that they are on a special type of diet, they don’t really go into the details of what it is, but I can assume that it’s a higher protein, low carb diet. These people are obviously 300/400 lbs because they were eating too much, they were over eating, ingesting thousands and thousands of calories. So, when they got to The Biggest Loser, of course they restricted those calories and put them on a special type of diet. Glycogen is created from the carbohydrates and starches that you eat. So, for every gram that you store in your body, you also store 3-4 grams of water. If you look at it from the stand point of maybe someone was eating 500 – 700 grams of carbs and they were storing all this glycogen and they cut it to 200 grams of carbs, well you can also cut out about 3-4 grams of water for every one of those carbs you just cut out. And obviously that’s weight on the scale. The metabolism kind of goes into shock when this happens so you lose all that glycogen and the extra grams of water which is weight in the end, and then not to mention they were exercising like crazy which none of them had really done before, so they’re going to lose water weight anyway from the amount of perspiration and body changes

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that are taking place and all the stuff that your body has to do to adapt to that exercise now. Your body generally fluctuates about 3-4% on a daily basis anyway. If you look at it from the stand point of some of those men are 300-400 pounds, a 3 %- 4 % change could be, 12 pounds in either direction. And obviously women that are 200 lbs or 250 lbs, you’re looking at maybe 10 lbs in either direction, 8 lbs in either direction, somewhere in there. Women tend to fluctuate even more then men in regards to water weight on a daily basis just because of the hormone levels. When you saw the weight loss they were getting, such as 15 lbs, 18lbs, I think someone lost 29lbs. Most of that is the initial shift because of eating less carbs, eating less calories as well as just general water weight loss because of the increased activity that they were now doing. It’s very important for people to understand that when you start, you can see these dramatic results but it’s permanent lifestyle changes that allow you to have fast, safe permanent weight loss but its permanent in the sense that you can start by taking off 15 – up to 15lbs in 30 days, but things are going to level off, and you have to make behavioral changes, you have to change your life. There are no quick fixes for anything! If you go to the extreme and say, and again we exactly what diet The Biggest Loser people are lot of people go on what they call, a true low and a true low carb diet is, maybe 30 grams of the entire day. don’t know on, but a carb diet, carbs for

It’s low. It’s essentially nothing. When you go on that type of diet it really wreaks havoc on your metabolism, Your goal is to be cycling your carb intake which is going to get you that fast weight loss, but not sacrifice your metabolism because you want that metabolism to be fast all the time. That’s the number one goal. Your body works a certain way and that’s true for all of us, so you need to know the science behind it and while you can lose weight fast, safely and keep that metabolism up, you’re going to need to make those permanent lifestyle changes to keep it off.

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Don’t get caught up in these changes, these extreme changes of “Man how did they lose 30lbs and I can’t lose a pound.” You got to compare apples to apples here and see what positions their in and see what you’ve been in because as you noticed as you watched the second week of the biggest loser, those guys lost 2lbs, 3lbs, someone gained a pound and that’s their body going through that transition and almost going into a survival mode. I think you’ll find that as you keep watching the show; their weight will start to be more consistent where they’ll consistently lose 2lbs of fat a week or 3lbs of fat a week. You won’t see this wild swing of losing 30 lbs then losing 0 lbs even though they worked just as hard and ate just the same, because your body’s going to adjust, and your body – your metabolism will slowly speed back up. The goal is to try not to get that metabolism to slow down to begin with, try to keep it up at an elevated rate so that it is a consistent, permanent weight loss.

The Key Superfoods You Need For Weight Loss
by: Jayson Hunter Registered Dietitian, CSCS The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss. Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace. Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids.

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Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system. Raspberries Blueberries Blackberries Guava (great source of lycopene) Goji Berries Dried Plums Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels. Almonds Walnuts Cashews Brazil Nuts Hazelnuts Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease. Legumes (chickpeas, lima beans, lentils, dry beans) Black Beans Red Beans Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings Fish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats. Salmon Tuna Mackeral Vegetables: A variety of colours is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains

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lycopene another powerful anti-oxidant that reduces the risk of cancer. Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties. Carrots Tomato Broccoli Kale Spinach Cauliflower Beets Cabbage Swiss Chard Purslane Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol. Here are just some of the ailments that drinking green tea helps: * * * * * * cancer rheumatoid arthritis high cholesterol levels cariovascular disease infection impaired immune function

There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging. If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and Are You Looking ForOnline Personal Training?

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burning maximum calories to stoke the fat burning furnace called your metabolism.

Discover several unique scientifically PROVEN techniques for losing stubborn tummy fat and getting a tight sexy stomach like hers.

Learn the REAL secrets for losing belly fat and carving out ripped six pack abs like his.

Please feel free to forward this ebook onto anyone you think it might help! Want more help with weight loss, exercise and fitness? Visit the busy person's exercise club: Get FIT .es

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Patricia Johnson Patricia Johnson Management Consultant
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