What types of foods should you avoid most of the time?

1. Sugars and heavily processed carbohydrates.
2. Foods high in Saturated Fat and Trans-Fatty Acids
3. Alcohol

Sugars and Heavily Processed Carbohydrates

America is the fattest nation on the face of the earth. Americans also consume more sugar than any other nation on the planet – a whopping 168 pounds of sugar per person per year. On a food label, sugar can be disguised behind many different identities.

Pure cane juice, fruit juice concentrate, honey, molasses, sucrose, fructose, dextrose, maltose, lactose, corn syrup, brown rice syrup, etc.

When a simple sugar is ingested, it is absorbed rapidly. This causes an immediate increase in blood sugar levels. The body responds by releasing the hormone, insulin, into the bloodstream. Insulin’s job is to remove the excess sugar. It will push a small amount into muscle tissue and the rest will be stored as fat unless the person has a fast metabolism. In that case, the excess is dissipated off the body as heat. However, whether you have a fast or slow metabolism there is a downside. When insulin rises the antagonistic hormone, glucagon, is suppressed. Glucagon is the hormone that liberates stored body fat. It allows you to burn body fat.

You can not burn fat when you eat sugar or highly processed carbs!

The mechanisms that promote fat utilization are impaired during that time.

Highly processed carbohydrates can be anything that comes in a package. These act much like sugars in the body. When a food is bleached or processed it loses a large degree of its nutrients. Foods that lack nutrients are often labeled as “empty calories” and are either used for energy or stored as fat. In order to avoid these types of foods, choose foods that are closer to its natural source. For example, a baked potato is a potato pulled from the ground and baked. This is an outstanding choice compared to instant mashed potatoes, which come in a flake form. Some examples include white bread, white pastas, bakery items, and just about anything you find in the aisles of a grocery store. The foods you are looking for are found on the perimeter of the store.

What’s up with Fruit?

Fruit contains an abundance of antioxidants, vitamins and minerals, and fiber and are very healthy. Although it is healthy it does contain a sugar called fructose. In some “sugar-sensitive” people it may negatively impact blood sugar levels. The other downside of the simple digestion of sugars is the lack of a “Thermic” or metabolic-boosting effect. High Octane carbs like brown rice, oatmeal and potatoes possess two to three times the calorie burning response of simple sugars. I am not saying that fruit is bad, what I am saying that if you want to rid your body of fat, then there are better choices. For the best results combine visibly equal portions of a lean protein, starchy carbohydrate and a fibrous vegetable every 2-3 hours. However, if you absolutely love fruit and can’t live without it, it is best to combine it with a lean source of protein. For example, have a peach with low fat cottage cheese.

Saturated Fats

By now, I am sure you know that saturated fats are not healthy. There have been numerous studies linking a diet high in saturated fats to cardiovascular disease. There are many types of fats but we will divide them into saturated and unsaturated in order to keep it simple. Saturated fats are solid at room temperature and are derived from animal sources. Some examples of foods high in saturated fats include butter, margarine, sausage, bacon, cheeseburgers, donuts, and almost anything you buy while you are still sitting in your car. When ingested saturated fats are used for one of two purposes:

1. Used for energy
2. Stored as fat

Unsaturated fats are the healthy fats. They are derived from plant sources and are liquid at room temperature. These fats are used for a host of functions such as transporters of fat-soluble vitamins, cushioning for internal organs, and precursors to hormones. Since they serve such a wide array of actions in the body, they are less likely to be stored as fat. Some excellent sources of unsaturated fats are flaxseed oil, natural peanut butter, raw nuts, avocados and cold water fish like salmon.

Hydrogenated or Trans-Fatty Acids

The newest threat to our health and bodies is hydrogenation. Hydrogenation is a process that turns a “good” fat into a “bad” fat! Why would anyone want to do that? $$$ The purpose of hydrogenation is to solidify an oil so that it can be made to resemble real foods such as butter.

The hydrogenation process is important in the marketing and selling of foods because it improves spreadability, texture, “mouth feel,” and increases shelf life.

According to Dr. Joseph Mercola, “In the hydrogenation process, vegetable oil is reacted under pressure with hydrogen gas at 250 – 400oF for several hours in the presence of a catalyst such as nickel or platinum.” This leads to a chemically altered, man-made substance known as Trans fatty acids (or “trans fat”). Trans fats are found in foods such as vegetable shortening, some margarines, crackers, candies, baked goods, cookies, snack foods, fried foods, salad dressings, and processed foods including many “nutrition bars”. It is important to realize that Trans fats are man made and besides posing as a health threat they are easily stored as fat.

Alcohol

Sorry.

If you want to lose body fat, then you must abstain from alcohol as much as possible. I recommend limiting alcohol consumption to no more than one drink per week. Keep in mind, that this is a normal sized drink, not a bucket-o-beer.

Alcohol is the simplest of sugars. After spending some time in the stomach, simple sugars pass through the pyloric sphincter into the first part of the small intestine, the duodenum. As you may recall, simple sugars are absorbed rapidly causing a dramatic increase in blood sugar levels. The pancreas attempts to remedy the situation by releasing insulin. Insulin is responsible for removing excess sugar in the bloodstream. The excess sugar may be stored as fat or burned off the body as heat. However, glucagon, the antagonist hormone to insulin, is suppressed. Glucagon is the hormone responsible for releasing fat. In essence, the fast absorption rate of simple sugars is the culprit. Alcohol is absorbed through the lining of the stomach; therefore, insulin levels skyrocket greater than that of simple sugars. This is evident when someone downs a shot of alcohol and can feel it instantly.

Focus on what you want,

Billy Beck III

P.S. Don’t forget to sign up for LEAN AND MEAN, my free course, where I share successful strategies to rid your body of fat, create relentless energy and achieve your all-time best. Go to www.billybeck.com to sign up now.