The Pendulum Swing of Weight Loss
Atkins or South Beach Diet? Bread or protein? With all the various diet crazes and popular foods rising and falling, who wouldn’t be confused about losing weight and keeping it off? The truth is, to achieve your goal weight, knowledge is power. In other words, when certain food principles are applied properly, optimal energy and weight loss will be the result. Instead of throwing away time or money on your next weight loss venture, it is best to take a moment to understand why you should be eating certain foods. By doing so, you will be able to keep your ideal body weight when dining out, while on the run and even when you’re on vacation.
Truestar Truths of Losing Weight
The Truestar comprehensive approach to weight loss includes all the tools you need to ensure your weight loss venture is delicious, enjoyable and successful. The nutritional program does not subscribe or promote an “anti-carbohydrate diet” or a “high-protein diet”. Rather, it has taken the guesswork out of eating by carefully offering thousands of delicious meal plan options. All of our meals are created with a precise food ratio designed to keep your insulin and other hormone levels in check. Once your hormones are balanced, you will be able to eat from any and all of our meal plans and enjoy your new, fit and lean body.
As mentioned, it is important to have an understanding of nutrition in order to apply your newfound skills. The number one rule to understand is that all three macro-nutrients which are carbohydrates, fats and proteins must be eaten together at each and every meal or snack. When macro-nutrients are successfully combined, energy does not fluctuate, metabolism is revved up and weight is lost. If you do feel symptoms following eating (20 minutes to 2 hours later) such as being sluggish, tired, moody, bloated or experience cravings, one of the following scenarios has likely occurred:
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• You have eaten too much food.
• You have not properly combined your macronutrients (i.e. you have had a meal that only contains carbohydrates such as a plate of pasta).
• You are insulin-sensitive and need to increase your protein. If so, the Truestar Metabolic Booster Plan is for you!
• You have eaten the wrong food for your body (i.e. you may be sensitive or allergic to dairy or wheat).
In terms of nutrition, the fundamental keys to understand are:
1. Bread, pasta and other grains are not the enemy. In fact, you will find a limited amount of grain items in the Metabolic Booster and Continuum Weight Loss Plans. The key is to switch from refined floury foods (white and certain whole wheat products) to whole grain food items. How do you know if you are eating a whole grain item? Simply check your label for the words made from “100 whole grain” or “100 % whole wheat”.
2. Breads, pastas and cereals are comfort foods that we love to eat. Yet, in order to keep your insulin levels in check, protein must be eaten at each and every meal and snack. Too much insulin can lead to weight gain, obesity, hypoglycemia (low blood sugar), type II diabetes and heart disease. In contrast, protein releases the hormone glucagon, which facilitates fat loss. As a general rule, men need approximately 30 to 35 grams of protein per meal and women need 20 to 25 grams. Some excellent protein options are: egg whites, chicken, turkey, wild Atlantic salmon, light tuna, protein powder, lean beef and soy.
3. You need fat to lose fat! Including the right type of fats into your diet is necessary for proper immune system function, for optimal brain activity and to boost metabolism. Turn to the “good” type of fats such as monounsaturated fats found in avocadoes and extra-virgin olive oil and essential fats such as omega-3 and omega-6 sources (see chart below). Because it is difficult to get all of the omega-3 requirements from food sources, I highly recommend supplementing with high quality fish oil. Visit the Truestar Vitamin Comparison site to learn more about which vitamin program is right for you!
4. Drink often! By this I mean hydrate your body with distilled water. I often tell people, “You’re not sick… you’re thirsty!” Instead of drinking liquids such as soda, juice or coffee that will only dehydrate you more, turn to water, herbal teas and green tea. Green tea packs a powerful punch offering an abundant amount of antioxidants and helps to boost metabolism and fat-burning ability. The recommended amount of water to drink daily is between 6 to 8 glasses.
5. Be happy! What does this have to do with weight loss? Research shows that those who have higher stress levels release more of the hormone cortisol. An excess of cortisol can hinder weight loss and can contribute to the onset of future disease. Doctors have shown that stress and elevated cortisol levels tend to cause fat deposition in the abdominal area. Abdominal fat is a warning sign for future cardiac problems. If you are not sure how to start getting motivated, happy and on purpose, visit Truestar’s Attitude Section for a wealth of information waiting just for you.
Now that you have the basics of how to start, it is time to start tempting your palate and eating according to the Truestar personalized meal plans. If you fall off the health wagon from time to time, you now need not worry (visit the 80-20 rule of eating), you now have the skills, resources and knowledge to achieve a healthy body weight that will last a lifetime.
Essential fats to include in the diet:
Omega-3 Sources Omega-6 Sources
nuts and seeds (walnuts and almonds)
cold water fish
omega-3 eggs
fish oils
flaxseeds and flaxseed oil
Omega-6 Sources
evening primrose oil
borage oil
black currant seed oil
