All Calories Are NOT Equall!

This is THE biggest misconception causing you to struggle with dieting and fat-burning.

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In fact, everyone from your doctor right down to your favourite friend is probably encouraging you to make this costly calorie mistake. Don’t fall for it…

Fantastically explained here by…
(Believe him he’s a busy $350/hour man)

– by Ryan Faehnle

International Fatloss Consultant

CSCS, FMS, PICP, BioSignature & PIMST

S&C Coach, Miami University, 2005 – 2011

Did you know that doctors, personal trainers, nutritionists, nurses and even the government are unintentionally (I hope…) giving you the WORST possible weightloss advice?

In fact, 99.9% of them STILL believe this outdated information is relevant, and they stick to this “common wisdom” despite a huge mountain of evidence that it’s flat out WRONG.

I’m sure you’ve heard it before, in some way, shape or form. It goes something like this…

“Eat less and move more.”

Sounds logical, right?

Calories in vs. calories out.

We’ve all heard that this simple equation is the key to getting a lean, hard body. And that substituting lower-calorie foods for high-calorie options is the key to having the body of your dreams.

100 calorie package of Oreos anyone?

But if this were true…

Why are “calorie-counters” still fat?

As a society, we’ve been calorie conscious for over 4 decades. And we just keep getting fatter.

So do calories even matter? Is there more that you need to know?

The fact is, the concept of calorie counting has many flaws. But one CRITICAL mistake makes it nearly impossible for you to lose bodyfat with this approach.

So what’s the big mistake?

Calorie counting does not take into account the hormonal effect of food.

Most people who try low calorie diets end up eating foods that set off a cascade of “fat-storing hormones.”

For example, let’s compare eating 200 calories from a high-carb energy bar with eating 200 calories from organic butter.

Which of those choices is going to make you fatter?

If you said butter, you’re not alone. 9 times out of 10, the average person will make the same guess. After all, it’s what you’re lead to believe with elaborate food marketing, pseudo-science experts, and celebrity fitness personalities.

Sure, it’s the same 200 calories, but here is what happens hormonally…

When you eat the high-carb energy bar, your body secretes insulin in response to the elevated blood sugar. Insulin is a “building” hormone – in other words it is fat-storing. It takes the sugar in your blood and drives it into fat cells, making them bigger.

The butter, on the other hand, blunts insulin, leading to a more sustained energy release and a feeling of fullness. But that’s not all, the butter actually sends signals to your body to BURN bodyfat.

So… same calories in both, but certainly not the same reaction in your body!

Unfortunately, many of the commonly recommended “low calorie” health foods are exactly the ones that set off that cascade of fat-STORING hormones. So no matter how low you take your calories, you end up becoming a fat-hoarding machine.

So do calories matter?

Yes, in the big scheme of things, calories do matter. BUT, the hormonal effect of the foods you eat is far more important.

To optimize your hormonal response to food, eat plenty of protein & tons of vegetables. Load up on healthy fats like olive oil, coconut oil, and organic full-fat butter. And reserve “starchy” carbohydrate intake to the hour immediately after your hardest weight training workouts, and ONE weekly cheat meal.

Don’t make the mistake of obsessing over the minutiae of calorie-counting without first getting your hormones in check. It will only lead to a mediocre body, endless frustration, a dead metabolism, and guaranteed rebound weight gain.

And by eating the RIGHT kinds of calories, you also prime the ONE type of cell in your body that can give you a fast metabolism and unlock near-effortless fatloss.
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Sound familiar- if you train with me or attend my workshops you will have heard some of this before. I use these principles to manipulate your nutrition and hormone stays so th will be much more likely to burn fat – every week, week in week out- no plateaux, no starving, no problem

Next workshop coming September- 3 Phase Eating Plan for Healthy Fat Loss!
Reserve your slot Now – limited to 10 spots

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Food Labels and Other Confusions

Food Labels and Other Confusions

 

When it comes to food labels, manufacturers are very good at finding the loopholes in labelling laws and requirements, and subsequently very good at pulling the wool over YOUR eyes.  One such loophole is the manufacturer’s ability to claim a food is Low fat, Low Trans fat or Low calorie on the front of the packs, When, in fact, the product does indeed contain fat, trans fat, and/or calories.

It is essential that you check the ingredients carefully. 

If the manufacturer reduces the serving size the ingredient they think you want to avoid will be so small that they can claim it to be Low in that particular ingredient.

When in fact a ‘normal’ portion will contain a significant amounts.

Deepening the Loophole with Unrealistic Serving Sizes

While .5g of fat or 5 calories may not seem like a big deal, remember that these values are “per serving”, and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat, as long as they can divide that package into small enough servings.
I don’t know about you, but I get angry when I see food manufacturers outright LYING to consumers on their packaging.

Here are the top 3 to watch for…..

1. Cooking Sprays and Butter Sprays – Cooking sprays are labelled as fat-free but their first ingredient is oil, which is 100% fat.  How in the world can this be?  Well, the last time I looked at cooking spray the amount they recommend as a portion would be useless. You could use 10-15 servings without effort

Cooking sprays aren’t fat-free…they are nearly 100% fat.  In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories.  A far cry from the 0 number reported on their nutrition facts.

Same goes for butter and baking liquids, which are fat in most cases.  For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it’s labelled as a lo-fat, lo-calorie product!  Yeah, right!

The serving size?  One spray.  Let’s get real here…no one is using one spray, or five sprays, or 10 sprays.  In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon.  When you balance out the serving size to be the same as a serving of butter, you’re looking at 75 sprays to get the same amount.

2.  Artificial sweeteners – Not only are artificial sweeteners bad news for you health, but they’re also a top violator of “calorie free” deceptive labelling practices.  Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can contain small amounts of sugar and calories and still be labelled as calorie free.

I’ve seen people use packets of this stuff in their coffee or on their cereal…hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around — THE reason for choosing artificial sweeteners over sugar in the first place!

3.  Any food that contains “partially hydrogenated” oils in the ingredient list, period.  You should have a zero-tolerance attitude toward trans fats.  They are the most health-derailing nutrient known to man, and you should be consuming NONE.

If a product claims ” 0 grams of trans fat per serving”, especially if they specify “per serving”, they are almost always playing the serving size game and you’re very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over.  If so, avoid it like the plague.

 

 

GET USED TO LOOKING AT THE INGREDIENT LISTS AND PORTION SIZE

 

One Small Change Downsize Your Dinnerware

One Small Change Downsize Your Dinnerware

From J KitaJne 1, 2010

Some entertaining yet insightful research was published recently about the Biblical Last Supper. Brothers (as in fraternal, not Franciscan) Brian Wansink, Ph.D. of Cornell University and Craig Wansink, Ph.D. of Virginia Wesleyan College analyzed 52 of the best-known artistic renderings of Jesus’ final meal. They discovered that the plate and portion sizes portrayed had grown significantly over the last 1,000 years. Bread portions in the paintings increased 23 percent, plate sizes 66 percent, and entree dimensions 69 percent. Apparently, the artists were subconsciously reacting to the expanding plenty on their own tables. All of which illustrates the hell we’re in when it comes to controlling food intake. Even God and His apostles are eating more than they realize. As a result, instead of making One Small Change in my life this month as I usually do, I’m going to attempt to work One Small Miracle. I love to eat, and my favorite summer sport of cycling compounds the carnage. But as I get older and my metabolism naturally slows, it’s getting increasingly difficult to stay lean no matter how much I work out. So something needs to give, and I don’t want it to be the seam of my pants when I genuflect in church. Sure I’d like to lose a few pounds before peak beach season, but what I really want to do is learn how to be satisfied with less food—to eat more slowly and mindfully. This seems to be the secret to lifelong weight control, better digestive health, and even, to a degree, happiness. One of the simplest ways to trigger this evolution, according to some experts, is by eating meals from smaller bowls and plates. In one study of random diners at all-you-can-eat Chinese buffets, those selecting larger plates served themselves 52% more food (and consumed 45% more) than those grabbing smaller plates. Similarly, another study conducted at a camp cafeteria found that teenagers given larger bowls served and consumed 16% more cereal than those handed smaller bowls. But here’s the interesting part: The small-bowl group actually thought they’d been served nearly 8% more than their large-bowl colleagues. It was an illusion of plenty. Such findings have prompted Brian Wansink and his vaunted Food and Brand Lab at Cornell University to launch The Small Plate Movement. He’s endeavoring to educate people about this simple change, which he says can significantly reduce serving sizes without inducing feelings of deprivation. Indeed, he contends that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20-22% and lose nearly 2 pounds per month. And that’s without changing any other aspect of your diet. Intrigued? So am I. In fact, I’m intent on finding out for myself if this strategy really works. For the next 30 days I’ll eat all my meals from either 10-inch plates or 6-inch bowls. Will I be hungry, or hardly notice a difference? Will my usual seconds turn into thirds, or will I be strangely content? Join me in making this One Small Change, and we’ll find out together.