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PROTEIN, FAT, CARBOHYDRATES :
The primary nutrients humans consume are protein, fat and carbohydrates. Understanding the role each of these primary nutrients plays on our health and on our ability to gain or lose weight is an important feature of the 3-Week Diet. I strongly encourage you to familiarize yourself with this portion of the 3-Week Diet, as it will have long lasting ramifications on your daily life.
Protein :
Proteins are the foundation of your body’s cells, tissues and organs. They are essential to your muscles, hair, skin, hair, organs and hormones. While the body can survive without eating another
carbohydrate and while it can last for extended periods without eating fat, a lack of protein in your diet will cause degeneration of your muscle tissue and organs, which will eventually lead to death. Knowing how important protein is to the body, it is unbelievable to see how many people still get most of their calories from high-carbohydrate diets.
Several studies have shown that the recommended daily allowance for protein consumption is far lower than it should be...especially for those engaged in regular exercise. What this research has shown is that people following the “recommended daily allowance” of protein consumption while engaging in regular physical activity, were actually losing valuable muscle tissue because there was not enough protein in the body to repair and rebuild their muscles after their workouts.
Proteins are made up of amino acids and there are just 20 amino acids that make up ALL human proteins. Of these 20 amino acids, the body can only produce 12 of these itself. This means the other eight amino acids must be obtained through the foods you eat.
Lysine, leucine, isoleucine, methionine, phenylalanine, threonine, tryptophan, and valine are the essential amino acids that are not made by the body (there are two others necessary for infants and small children). We get these amino acids when we consume protein sources like meat, fish, poultry and legumes.
Protein sources that contain adequate amounts of all of the amino acids are called “complete proteins.” Those food items that do not contain all or adequate amounts of amino acids are know as “incomplete proteins.”
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In
general, animal proteins (meat, fish, poultry, cheese, eggs) are
considered “complete proteins.” The “incomplete proteins” are those that
are vegetable based, usually in the form of grains, legumes, nuts and
seeds. To get enough essential amino acids through vegetable protein,
one usually has to combine several different food groups together in a
strategic combination.
Breaking
down and processing protein takes a lot more energy and much more time
than it does to break down other nutrients. In other words, the body has
to work a lot harder to digest protein than it does with carbohydrates
and fat.
The
extra energy it takes to break down and process protein reduces the
amount of energy your body receives from that food it consumed. Also,
because it takes longer to break down and to assimilate protein, the
process of emptying the stomach takes longer as well, which causes us to
feel full longer, which reduces hunger pangs.
It
is believed that the body can only use about 50% of the protein we eat.
This means the other 50% is eliminated from the body as waste because
protein is not stored in the body the same way that fat and
carbohydrates are. So, when you eat calories primarily from protein, you
can rest assured that these protein calories are repairing and
rebuilding your body with the excess being eliminated as waste. The
extra protein will not be stored as body fat. As you will see, this is
in stark contrast to excess carbohydrates and fat we eat, which are
stored on our bodies in our fat cells instead of being eliminated.
Adding
protein to your meals causes your body to release a hormone called
glucagon. Glucagon works to slow down the harmful effect of excess
carbohydrates from being deposited into our fat cells. It does so by
slowing the rate of absorption of those carbohydrates. Additionally,
there are new studies that have shown that when the body releases
glucagon (by consuming protein in your diet), it also works to stimulate
fat-burning by freeing up your stored body fat, so that it can be used
to fuel your body.
As
you will see, when we increase protein consumption and significantly
decrease the amount of carbohydrates we consume, we benefit from a dual
fat-burning effect. On one hand, when the body does not have
carbohydrates to turn to, to fuel the body, it begins to use stored body
fat. Secondly, the release of glucagon into the body appears to have
the added effect of attacking the fat stores that the insulin has worked
to preserve. The 3-Week Diet is strategically designed to take
advantage of both these events.
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Fat :
Unfortunately, fat has received a bad rap for decades. So much so, that it has become ingrained in our minds to intuitively reach for anything that says “low fat” even when we know better.
The notion that fat makes us fat makes perfect sense at face value, especially when you considered how calorically dense fat actually is. A gram of fat contains 9 calories while the same gram of protein or carbohydrates are only 4 calories.
Fat doesn’t have anywhere near the thermic effect that protein does (only 3% vs 30%), so consuming fat is not necessarily going to “turbo charge” our metabolism. On the same token, it is important to note that fat by itself also does not make us fat.
In fact, fat plays an important role in many parts of the body. While we can go for long periods of time without fat, we cannot live without it completely. lose fats that we cannot live without are known as essential fatty acids (EFAs). Research has shown that these EFAs actually help us burn the stubborn, stored body fat that we want to get rid of, in addition to numerous other health benefits. In the 3 Week Diet, we will focus on getting an optimal amount of these good fats, to enhance our ability to lose weight fast, while, becoming more healthy.
Recently, research has shown that once a fat cell is created, it never goes away. Fat cells get larger and larger until they can no longer hold stored fat. When this happens, your body creates new fat cells to hold the excess. And again, once those new fat cells are created, they are yours for life.
While we cannot totally eliminate fat cells from the body, we can get rid of the gooey fatty acids and dangerous triglycerides that those fat cells are holding which will make us thinner.
Understand that fat is actually the perfect fuel for your body. When we can switch your body to using this “better” fuel, we can effectively turn your body into a 24/7 fat-burning machine.
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Carbohydrates :
Although carbohydrates are the most common source of energy in humans, the simple fact is,
there is not a single carbohydrate that is essential to human life.
Carbohydrates are classified into two types: Simple & Complex.
Simple carbohydrates are also known as simple sugars. Simple sugars are those found in refined sugars (and the foods they are made with like cookies, candies, etc) but also in food like fruit and milk.
Complex carbohydrates are known as starches. Starches include grain products such as cereals, bread, pasta, crackers and rice. Like simple carbohydrates, complex carbohydrates can be refined or left unrefined. Refined carbohydrates are considered to be less healthy as the refining process strips away much of the vitamins, protein and fiber. Unrefined carbohydrates cause less insulin spike and because of that, they are considered to be the most healthy of the carbohydrates.
Regardless of whether the carbohydrates are simple or complex, they both cause spikes in blood sugar. As you will see shortly, these spikes in blood sugar are the #1 cause of unwanted body fat.
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THE FOOD PYRAMID AND OBESITY :
Now, the last thing I could ever be called is a “conspiracy theorist” but you might think otherwise after reading what I have to say about the USDA Food Pyramid. I’m certainly not trying to turn this diet into a political debate, but the fact is, the USDA plays an important roll in the economy of our country. And what goes into the food pyramid will, in turn, dictate how much money we spend on certain food products.
Take a look at the USDA Food Pyramid that has shaped the way most American eat over the past few decades. As you can see, our own government recommends we get over 2/3 of our daily nutrition from carbohydrate laden foods (bread, rice, pasta, fruits and vegetables) and only about 20% of our food from protein sources—the primary nutrient that keeps us alive! It’s no wonder that nearly 50% of the US population is considered to be overweight!
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I think the Harvard School of Public Health said it best in their famed article, What Should
You Really Eat?
Here’s an interesting excerpt:
In the children’s book Who Built the Pyramid? different people take credit for building
the once-grand pyramid of Senwosret. King Senwosret, of course, claims the honor.
But so does his architect, the quarry master, the stonecutters, slaves, and the boys who
carried water to the workers.
The USDA’s MyPyramid also had many builders. Some are obvious—USDA scientists,
nutrition experts, staff members, and consultants. Others aren’t. Intense lobbying efforts
from a variety of food industries also helped shape the pyramid.
According to federal regulations, the panel that writes the dietary guidelines must include
nutrition experts who are leaders in pediatrics, obesity, cardiovascular disease, and public
health. Selecting the panelists is no easy task, and is subject to intense lobbying from
organizations
such as the National Dairy Council, United Fresh Fruit and Vegetable
Association, Soft Drink Association, American Meat Institute, National
Cattlemen’s Beef
Association, and Wheat Foods Council.
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FIBER :
Fiber
is actually a carbohydrate but I felt the need to devote a specific
section to fiber because of the misinformation surrounding it. In most
low-carb diets, fiber carbohydrates are not counted as “dangerous”
weight-gaining carbohydrates. This is because fiber cannot be digested
by the human body. Since fiber is not digested by the body, it does not
create a rapid rise in blood sugar like other carbohydrates.
But beware. There are two schools of though on fiber. While modern
medicine encourages a diet high in fiber, there are other medical
researchers that state too much fiber is the cause of numerous diseases
and irregularities such as constipation, IBS, Chron’s disease, colon
cancer and others. If you’d like to see some of the latest research on
fiber and how it may be causing irreparable damage to your body, I
strongly encourage you to visit www.GutSense.org.
Now,
that being said about fiber…in normal does, fiber is not going to
create any complications for you. However, you should be sure to get
your fiber from vegetables and salad greens rather than forcing yourself
to get 30 grams per day as recommended by the mainstream medical
community.
If
you are concerned about constipation, some researchers believe that
constipation itself is caused by too much fiber in the diet. Increasing
your water intake during this diet is essential to good health, proper
kidney functioning…and it has remarkable effects on relieving
constipation.
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METABOLISM :
The primary function of our metabolism is simply to provide the right amount of fuel (at the right time) to keep our bodies alive and functioning properly. It accomplishes this through a complex series of chemical reactions whereby food is converted to the energy we need. When we eat, the food we swallow enters our digestive tract and is broken down by digestive enzymes. Carbohydrates are converted to glucose, fats to fatty acids and protein to amino acids. Once these nutrients are broken down, they are absorbed by the bloodstream and carried into the cells of the body. Our metabolism then works to either release these nutrients as energy, use them to build and repair lean tissue or store them for later use.
There are two basic metabolic processes—one is constructive and is responsible for building and storing energy for the body. The other is destructive, though in a positive sense, as it breaks down nutrient molecules to release energy. The constructive metabolic process is called anabolism, while the destructive process is called catabolism.
Anabolism: promotes the growth of new cells, the maintenance and repair of tissues,
and the storage of energy—usually through body fat—for future use. Small nutrient
molecules are converted into larger molecules of protein, carbohydrates and fat.
Catabolism: is responsible for immediately providing the body energy to use. Instead
of building up, it breaks down the nutrient molecules to release energy.
These two processes do not occur simultaneously but are balanced by the body based on several factors.
Catabolism, in particular—though some attribute this to overall metabolism—has three components:
1. Basal metabolism: sometimes called resting metabolism, this is the metabolism component
responsible for keeping you alive by ensuring normal body functions. Even if you were
bedridden the whole day, basal metabolism is still at work. Basal metabolism is metabolism’s
main component, as 60 to 70 percent of the calories from the food you eat are used for
this. People who want to lose weight usually aim for a higher basal metabolic rate (BMR).
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2. Physical movement: this can range from a simple moving of your fingers to strenuous
exercise. Usually 25 percent of the calories you consume are for this purpose.
3. Thermic effect of food: this indicates the digestion and processing of the food you take in.
Depending on the type of nutrient you consume, approximately 10% of the calories of the
food you eat are burned through this. As you will see, the digestion of certain foods will
require much more calorie expenditure than others. Protein takes a lot of calories to digest
while carbohydrates take far less.
Thus, taking all this into account, here is our metabolism formula:
Calories From Food = Calories Expended From Basal Metabolism (60-70%) + Calories
Expended By Physical Movement (25%) + Calories Expended Digesting Food (10%)
What Affects Metabolism?
Your metabolic rate, or how fast or slow your metabolism works, is influenced by a number of factors:
- Genetics: yes, metabolic rate is also inherited. Sometimes this makes an entire world of
difference between a person who can eat almost everything and not gain an ounce and a
person who easily balloons after indulging just once.
- Age: the younger you are, the faster your metabolism is. Metabolism slows down as you
age. Women’s metabolic rate starts falling at the age of 30; for men, decline starts later at
the age of 40.
- Gender: men have a faster metabolic rate—usually 10-15 percent faster—than women
because their bodies have a larger muscle mass. Muscle plays a key role in a fast metabolism, as will be discussed in exercise portion of the 3 Week Diet.
- Amount of lean body mass: as already mentioned above, more muscle = faster metabolism.
- Diet: some foods will help you-some will only harm you. While timing is not everything,
meal frequency greatly affects your metabolism.
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-Stress level: stress is inversely proportional to metabolism. The more stress you are subjected to, the lower your metabolism will be.
- Hormones: specific hormones metabolize specific nutrients. How well the hormones
work, then, directly affects metabolism. To a certain extent, diet and stress levels affect
the hormones involved in metabolism, as you will find out later. Hormonal disorders or
imbalances can affect metabolism as well.
Looking at all these factors that influence metabolism, you now probably have a general idea of what you need to do to increase your metabolism—accept the things you cannot change, and work on those that you can!
A “fast” metabolism is the true secret to maintaining a lean body.
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HOW WE GET FAT :
Modern medicine, weight loss “gurus” and so-call fitness “experts” have been telling us the same ol’outdated, bogus advice for years:
“Losing weight is just a matter of eating less and exercising more”
or
“We get fat because we eat too much fat
These ideologies are better known as the “Calories In/Calories Out” and the “Fat Makes us Fat” theories that have been proven time and time again to be complete nonsense. !ese diets fail to take in to account our bodies and how food is metabolized and take the easy way out by implying that anyone who is overweight is either eating too much fat or they’re just plain lazy. It points the #nger at us and it refuses to acknowledge what science has already proven…
Carbohydrates Make Us Fat
I know…I know…you’ve probably heard that one before. Perhaps you even gave it some credence
for a while. Maybe you’ve even tried a low-carb diet or the Atkins Diet (or something similar) but found it just wasn’t for you. Unfortunately…if you truly desire to lose weight fast, drastically reducing carbohydrates is an absolute must.
If you don’t want to…or just feel like you just can’t give up carbohydrates for the next 3 weeks, then truthfully, there is nothing that can be done for you to lose weight except for hours and hours in the gym and severe calorie restriction over a period of 5-6 months. However, if you truly want to burn 10-20+ pounds of body fat in the next 21-days and if you’re willing to follow this diet without deviation—then I personally guarantee that you will lose weight.
If you continue reading, you’re going to learn exactly why carbohydrates cause us to get fat…and you’ll learn exactly what to do about it.
CONTROL YOUR BLOOD SUGAR AND
YOU CAN CONTROL YOUR WEIGHT FOREVER
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We get fat because of the carbohydrates we eat. If you want to burn fat and become lean, you must accept this fact right now and you must hold this truth sacred.
When you restrict carbohydrates in your diet, you will become leaner. This is an absolute fact. When you increase your carbohydrate consumption, you will get fatter. This is not disputed. This simply a matter of the human body’s response to your hormones and how they are affected by the foods we eat.
Here’s how it works…
When we eat carbohydrates, particularly those that are sweet or starchy, our blood sugar increases rapidly. When our blood sugar increases, our pancreas secretes insulin into the bloodstream. Insulin’s job is to bring our blood sugar back to normal levels. It does this by moving the sugar out of the blood and into the muscles, liver and fat cells. If not for insulin, this high blood sugar (aka glucose) would be toxic. As you may know, diabetics need to add insulin to their bodies to keep them alive and functioning.
So, insulin is a good thing with regards to keeping us alive by alleviating high blood sugar levels that are triggered by carbohydrate consumption.
BUT…insulin is also very, very problematic with regards to our ability to lose weight.
As mentioned, when blood sugar is high, insulin’s job is to move that sugar out of the blood stream and into the liver and muscles to be used for energy. But there’s more to it. Insulin is also a storage hormone. What this means is that when insulin is present in the bloodstream, as it is when we consume carbohydrates (sugar, starch), the excess carbohydrates (those that are not needed right away for energy) are broken down and stored in our fat cells as fat. When this happens, our fat cells get larger...and so do we!
And not only does insulin force those excess carbohydrates and fat into our fat cells, it also slams the brakes on our body’s ability to burn the fat that is already stored in our fat cells.
So, as long as there is high levels of insulin is "owing through your bloodstream (which is only caused by carbohydrate consumption), your body will be working to store fat rather than working to burn it.
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You simply cannot consume a carbohydrate-rich meal and burn fat at the same time. Your body is either storing fat or burning it, depending on the food you eat. Now that you know this, you can put yourself in control using the methods you’ll learn in the 3-Week Diet.
A good thing to keep in mind is this: For every gram of carbohydrates you eat, your body is unable to burn at least that many grams of fat. And…so long as you are eating carbohydrates, your body is storing everything it doesn’t need…right into your fat cells (making you fatter). At the same time, those carbohydrates are making it impossible for you to burn stored body fat.
Keep in mind that our body is in constant need of energy—it needs energy whether we are out for a morning jog, cooking dinner, sitting on the sofa watching television or laying in bed sleeping.
While we tend to think we only need energy when we are physically exerting ourselves, you need to keep in mind that there is a lot your body is doing “behind the scenes” even while you sleep. The fact is, our bodies are at work 24/7 to keep us healthy and functioning. And because of that, the body needs to fuel its work on a non-stop basis for as long as we live.
Another thing to keep in mind is that YOU can make a decision to have your body running on carbohydrates or have it running on fat. On the 3 Week Diet, we will shift from carbohydrate burning to high-octane fat burning instead.
Contrary to popular belief, fat "ows in an out of your fat cells (in the form of fatty acids), on a
continuous basis throughout the day, making itself available to be used for energy. The problem is…this fat cannot and will not be used for energy unless your insulin levels are way down. Insulin, however, will not be down so long as you’re eating carbohydrates.
Now, when we eat three meals per day and everything is working properly, your body will become fatter after eating a carbohydrate-rich meal and leaner in between meals after all the carbohydrates have been burned and the body begins to burn fat because it has run out of carbohydrates.
The problem, however, is that when blood sugar spikes and insulin is secreted, blood sugar is normalized in a matter of minutes, while insulin remains “on guard” in the bloodstream for the next couple of hours—preventing fat to be burned during that time.
Understand that various cells in the body have a need for fat. However, when those cells that
need fat to function properly are not getting the fat they need (because of insulin present in the
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bloodstream), your blood sugar drops. Low blood sugar level is what tells your brain that you’re hungry…and because you are hungry, you begin to eat again before those fatty acids can ever be burned up. When you follow up with another carbohydrate-rich meal, those fatty acids will need to be stored away because your body is going to have to secrete insulin to lower blood sugar again…and to use that blood sugar—instead of fat—for its energy for the next few hours. And this starts the vicious cycle all over again—constantly prohibiting your body from burning fat.
Now you wanna be a normal person or you get out of what you carry on your body
it's up to you, you have a choice to be great . Don't close this page unless you decide
to destroy your fats .
i'm thankful to this diet system that allows me to lose 25 kilos of my weight .
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