Rebound Weight Gain for Yo-Yo Dieters
New Study Explains Rebound Weight Gain
You read the title correctly. In a study published in the American
Journal of Human Biology, researchers studied the sad irony of obesity
in developing food-starved nations. “In the same household, you can
have a chubby kid and a starving kid,” , the lead researcher, stated.
He argues that obesity in developing nations is a result of the body’s
attempts to cope with childhood malnourishment. The phenomena is similar
to yo-yo dieting, where dieters who have deprived themselves gain weight
at faster rates than non-dieters when they begin eating normally again.
Under normal nutritional conditions, humans only absorb about 80 percent
of the nutrients from the food they eat, and the rest of the nutrients
pass through the body. But when deprived of nourishment, the body becomes
a super efficient machine, Frisancho said, pulling all the nutrients
from the food for energy. Further, because humans need a certain percentage
of body fat reserves to stay alive and because it takes more work for
the body to burn fat than carbohydrate, the body in starvation mode
learns to burn carbohydrate for energy and to store fat, rather than
to use the energy for growth.
I have never been a fan of induction stages of dieting, which are often
prolonged beyond the first two weeks of any diet. As demonstrated in
this article, continuous restriction of carbohydrates will only result
in rebound weight gain. That’s why it’s so important to choose the RIGHT
carbs to eat and to maintain a healthy ratio of about 35% of your diet
as high fiber, low glycemic carbs if you want to prevent rebound weight
gain when aiming for a maintenance, healthy diet.
Reduced rate of fat oxidation: a metabolic pathway to obesity in the
developing nations,
Am J Hum Biol. 2003 Jul-Aug;15(4):522-32.
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5 GM Low Carb Snacks For Your Menopause Diet
It’s Easy to Snack on These 5 gm Low Carb Foods
Everyone is looking for the Holy Grail to weight loss, but these 5gm low-carb snacks can turn ANY diet into a low-carb snack weight loss winner!
FRUITS
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Skip Breakfast and Gain Weight
Guess which meal is the most important one of your day? It’s BREAKFAST, the very one we most often skip because of time constraints. Well, if you need more convincing that you need to start out the day with a healthy meal, read what this new research article discovered.
Women who regularly skipped their breakfast were more likely to pack
on the pounds and increase their risk for heart disease than anyone
else.
According to the study published in the recent issue of the American Journal
of Clinical Nutrition, women skipped their breakfast for two weeks
but were found to ear more during the rest of the day,which resulted
in higher cholesterol levels, and less sensitive to insulin than women
who ate breakfast every day.
Researchers followed the effects of eating or skipping breakfast on
calories consumed and burned throughout the day as well as circulating
insulin, glucose, and cholesterol levels in 10 healthy women of normal
weight.
If you ate breakfast, you actually consumed about 100 fewer calories
per day and had a better insulin response to eating, suggesting that
your risk of diabetes was lower. This is known as the Staub-Traugott
effect, which showed that eating meals closer together determines your
blood sugar response to the next meal. This also affects your LDL or
“bad” cholesterol levels,also making them lower, which is a GOOD thing.
Bunch this all together and the researchers discovered a real negative
effect from skipping breakfast:Increased cholesterol and insulin levels
may also increase your risk of heart disease over time.
You don’t need a research study to understand that skipping breakfast
has become more common due to misguided efforts to lose weight or time pressures in the morning. So try some quick and easy starters for your day with The Menopause Diet Plan.
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The Menopause Diet 5 Day Plan to Lose Weight
Simply nibbling a little protein 10-15 minutes before a meal actually helps you feel satisfied faster and eat less at each meal, says Dr. Gillespie, author of The Menopause Diet. Plus, they’re a great way to use up leftovers. So pick a quick “starter” from our list before you sit down to eat-especially at peak hunger times.
- 1/2 oz. hard cheese, such as Provolone, Cheddar or Gruyere
- 1 oz chicken breast, turkey breast or lean roast beef
- 1/2 hard-boiled egg
- 5 almonds or walnut halves
Day 1
BREAKFAST
1/3 cup slow-cooking oatmeal
prepared with 1/2 cup soy milk and sprinkled with 1 Tbs. whey protein powder
and 1 tsp. raisins
SNACK
1 medium apple, 1 oz. string
cheese
LUNCH
1 cup vegetarian chili
SNACK
1 cup vegetable soup and 1 medium orange
DINNER
Marinated Flank Steak
In a resealable plastic bag, combine 2 Tbs. lime juice, 2 tsp. each crushed garlic, diced jalapeno, fresh diced cilantro and chopped onions; add 1/3 pound flank steak and refrigerate 1-8 hours. Grill.
Zucchini Marinara
Steam unlimited chopped zucchini with fresh chopped spearmint. Serve with 1/2 cup tomato sauce.
Day 2
BREAKFAST
Feta Frittata:
Beat 2 eggs with 2 Tbs. milk; add 1 Tbs. crumbled feta, 1/4 cup finely grated zucchini and 1 slice cooked Canadian bacon, diced. In small skillet, heat 1 tsp. olive oil; add egg mixture, cover and cook over low heat, 12 minutes.
SNACK
1/4 cantaloupe and 1/2 cup yogurt, any flavor
LUNCH
Unlimited tomato and arugula with 3 oz. ham, chicken or turkey drizzled with 1-2 Tbs. vinegar, unlimited watermelon.
SNACK
Strawberry salad
Drizzle 2 Tbs. orange juice over 1 cup fresh sliced
strawberries
DINNER
Lemon Grilled Chicken
In resealable plastic bag, combine 1/8 cup fresh lemon juice, 1 tsp. each thyme, lemon peel and pressed garlic,and two chicken breast halves; refrigerate 1-8 hours. Grill or broil until cooked through.
Unlimited baby green beans with 1 Tbs. unsalted butter
1 grilled, boiled or baked red potato drizzled with 1 tsp. olive oil.
Day 3
BREAKFAST
Apple with Dutch Chocolate Dip
Dip 1 apple cut into wedges in 1 packet of Swiss Miss Fat-Free Sugar-Free chocolate mix.
1 cup soy milk
SNACK
1 cup black bean soup with 1 slice chopped cooked Canadian bacon
LUNCH
Chicken and Mandarin Salad
Top unlimited romaine lettuce and diced red onion with 6 oz. rotisserie chicken, 1/2 can drained mandarin oranges ( reserve liquid). For
dressing, combine reserved liquid with rice wine vinegar to taste.
SNACK
1 cup low-fat yogurt, any flavor,topped with 1/2 cup berries
DINNER
Ginger Shrimp in Napa Cabbage
Combine 6 oz. cooked shrimp with unlimited bean sprouts,
pickled ginger slices and water chestnuts and 1-2 Tbs. teriyaki sauce; serve rolled in steamed Napa cabbage leaves.
Baked Asparagus
In baking dish, mist unlimited asparagus with olive oil cooking spray; bake,covered, at 400 degrees F, 10 minutes.
1/2 oz. dark chocolate
Day 4
BREAKFAST
Chocolate Peanut Butter Shake
In blender, combine 1 cup soy milk, 1 packet Swiss Miss Fat-Free
Sugar-Free chocolate mix, 2 tsp. peanut butter and 3 ice cubes. Blend until smooth.
SNACK
Tuna and White Bean Salad
Top unlimited romaine lettuce with one 4 oz. can water-packed
tuna, 1/2 cup white beans and unlimited chives, shallots, diced red bell
pepper; dress with unlimited lemon juice and 1 tsp. olive oil.
LUNCH
4 oz. broiled salmon drizzled with lemon juice
1/2 cup applesauce
SNACK
Fourth of July Cottage Cheese
Mix 1 cup 2% cottage cheese with unlimited blueberries, raspberries and boysenberries
DINNER
Chicken Stir-Fry
In large skillet, heat 1 tsp. peanut oil. Add unlimited sliced watercress, 5 oz. cooked diced chicken, 1/4 cup diced tofu, 1 Tbsp. oyster sauce, 1/4 cup reduced fat chicken broth; cover until heated through and watercress is wilted. Serve over 1/2 cup wild rice and 1 tsp. each chopped pecans and scallions.
Day 5
BREAKFAST
2 scrambled eggs with 3 oz. lox
1 slice whole-wheat bread
SNACK
1 cup fresh sliced fruit
1 slice toasted raisin bread with 1 Tbs. unsalted butter
LUNCH
Unlimited tomato and arugula with
3 oz. ham, chicken or turkey drizzled wtih 1-2 Tbs. vinegar
Unlimited watermelon
SNACK
Cherry Frappe
In a blender, puree 1/4 cup each soy milk, apple juice and pitted Bing cherries.Transfer to saucepan and simmer with a cinnamon stick for 2 minutes;chill and serve.
DINNER
Seared Black Scallops
In skillet heat 1 tsp. peanut oil. Toss 5 oz. scallops in 2 tsp. black sesame seeds and add to skillet, stirring, until cooked through.
1 cup cooked lima beans drizzed with 1 tsp. olive oil
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