weight destroyer program.pdf

Table of Contents

Disclaimer ........................................................................................................................................ 1

1| Introduction ............................................................................................................................. 1

Definition of the Problem ........................................................................................................... 1

What Is Considered To Be Over the Average Weight .............................................................. 8

2| Why, Oh Why? ....................................................................................................................... 12

Is It My Fault? What Did I Do Wrong? ....................................................................................... 12

Heredity ..................................................................................................................................... 14

Digestion, Immune System and Metabolism Learn To Rule Over Them ............................ 16

What is Digestion? ................................................................................................................. 16

3| Contradictions and Confusions ........................................................................................... 36

Low Carb Diet Is a Deceptive Story ......................................................................................... 36

Yo-Yo Dieting ............................................................................................................................ 38

Omega 6 Polyunsaturated Fats ............................................................................................... 40

White Powders ......................................................................................................................... 43

Dieting Issues............................................................................................................................ 46

4| Eat, Eat, Eat Because Its Good For You ........................................................................... 50

Dont Get Me Wrong ............................................................................................................ 50

Body Temperature .................................................................................................................... 51

What To Eat, What Not To Eat? ............................................................................................... 54

Butyric acid and metabolism ............................................................................................... 54

Starch .................................................................................................................................... 54

Fibers .................................................................................................................................... 55

Unprocessed foods .............................................................................................................. 56

Good fats .............................................................................................................................. 56

Nutrients That Are Important: Zinc, Choline, Vitamin B12, Vitamin K2, Copper ................57

Low metabolism means high cholesterol level .................................................................. 58

How much to eat? ................................................................................................................ 58

Tricks to heat up your metabolism ..................................................................................... 59

Hydration .................................................................................................................................. 67

5| Exercise?................................................................................................................................. 71

Think About It ............................................................................................................................ 71

Being More Athletic, Wouldnt That Be Dreamy? ................................................................... 74

6| Stress Is Your Enemy............................................................................................................ 78

Where Is It Coming From? ........................................................................................................ 78

Take a Deep Breath .................................................................................................................. 83

7| Feeling Good Is a State Of Mind ......................................................................................... 87

Lets Look In The Mirror ........................................................................................................... 89

Happiness Comes From Deep Inside ....................................................................................... 90

What Is the Exact Root of Your Problem? ........................................................................... 91

Be Honest with Yourself ...................................................................................................... 92

Figuring Out What Comes Next .......................................................................................... 92

Taking Responsibility ........................................................................................................... 93

Think It All Through .............................................................................................................. 93

Uplift Yourself ...................................................................................................................... 93

A Battle of Wills .................................................................................................................... 94

8| Salty Stories .......................................................................................................................... 95

Our Good All Friend, Salt .......................................................................................................... 95

Salt and Body Heat ................................................................................................................... 95

Conclusion .................................................................................................................................... 99

Page | 1 [email protected] 2014

Disclaimer

No part of this publication may be reproduced in any form or by any means, including printing,

scanning, photocopying, or otherwise without the prior written permission of the copyright

holder.

The Author has strived in every way to be as accurate and complete as possible in the creation

of this book, notwithstanding the fact that he does not warrant or represent at any time that

the contents within the book are accurate due to the rapidly changing nature of the subject.

While all attempts have been made to verify every piece of information provided in this

publication, the Author assumes no responsibility for any errors, omissions, or contrary

interpretation of the subject matter present in this book.

Please note that any guidelines or advice given hereof are not a substitute to medical advice.

You agree to use some or all of the information given in this book at your own risk. The Author

will not be responsible for any injury that may result by following the advice given in this book.

If your weight gain is a result of a particular illness, CONSULT YOUR DOCTOR WITHOUT

DELAY.


1| Introduction

Those people who have tried to lose weight know that this is not an easy task; with so many

methods and techniques out there, not only has this become confusing for people, but that

fact that some of these methods are not effective at all. For instance, some people resort to

literally starving themselves in order to lose weight. While this method does work, and why

wouldnt it? After all, you are restricting the bodys nutritional intake, but this is not a healthy

way to control weight. Nor is this method natural in anyway. It actually messes up the bodys

natural systems causing numerous health problems.

So the question is: how should one lose weight in a natural, healthy and efficient manner?

Well, you would be glad to know that you have gotten in your hands a great resource to help

you achieve just that. This book will guide you and empower you with the necessary

information to help you on your journey to becoming a slimmer you in a natural and healthy

way.

Definition of the Problem The aim of this book is to provide you all the information that you need to lose weight

naturally and in healthier ways, contrary to many other unsafe methods that are widespread

these days.

We will introduce to you a less conventional method of losing weight, yet more effective than

many of the well-known diets. We will teach you to lose weight by increasing your body core

temperature.

What is body core temperature? This is what this book will explain you, while giving you, step

by step, all the necessary information you need to reach your goal of an average weight loss or

37 lbs per months.


You will be given exact instruction regarding your eating schedule, home tests and tricks that

will help you check yourself without the (expensive and time consuming) help of a nutritionist

or a doctor and you will have at your disposal or the pieces of information that make the puzzle

of your current condition.

Check for the Attention signs at the end of the chapters! We have signalized with the picture

below all the recaps that you will find at the end of the chapters. These recaps will help you

remember the information you have just read and to better understand what are the exact

steps you should follow in order to lose weight.

So here is our special recap sign:

You can follow this diet for as long as you want and can. We will say it again People who

stayed on this diet lost an average of 37 lbs a month. You will be given a diet that is recommend

for you that will help you to increase your bodys temperature, but, also, you will be able to

mix some recommended foods in a few weeks, so you wouldnt get bored with eating same

stuff every week.

Also you will benefit from several tests that you can do at home. You will learn how, using only

a thermometer, a scale and a pocket calculator to check yourself. Thus said, you will be able to

calculate your Body Mass Index (BMI), your muscle mass and fat mass and to check your urine

for its concentration, which reflects whether you are on the right track with the process of

increasing your bodys temperature. Also, at the end of the book, you will be given tasty recipes

that are included in your diet.


The Weight Destroyer is about losing weight, as much as it is about reversing the process of

aging on a cellular level and strengthening the immune system, being protected by the risk of

developing several serious conditions, such as diabetes and cancer.

So, here we go in a process of discovery, of learning more about ourselves and our present

condition, about the unhealthy diets that we all have tried and which failed.

What people dont understand is the fact that various systems of the body work in

conjunction to manage nutritional intake and weight. One of the most important mechanisms

of the human body include metabolism.

Understanding Metabolism

Due to the fact that reference will be made to metabolism throughout the book, its essential

that you fully understand what metabolism is and how it is linked to body weight before we

proceed any further.

Metabolism is a process inside your body that converts whatever you eat into energy.


It may sound simple, but this process is actually quite complex and combines the food and

drink that you eat with oxygen in order to get the energy. Interestingly, when you are at rest,

even then your body needs energy for all the hidden functions, including circulation of blood,

breathing, adjustment of hormonal levels as well as growth and repair of cells.

The number of calories that are used to perform these functions is referred to as the basal

metabolic rate.

The following factors determine your basal metabolic rate:

You size of body and its composition if you have a large body, then more calories will

be used to perform these functions.

Your gender Men have lesser amounts of fat in their bodies as compared to women;

however, they have more muscles therefore more calories are burnt as compared to a

female of the same weight and age.

Your age As you age, the amount of muscles are reduced and this in turn reduces the

calorie burning inside your body.

The energy levels required by the bodys essential systems generally remain fairly consistent

and are not changed very easily. As much as 60-75 percent of the total calorie burn each day

is the result of the basal metabolic rate.

The following two factors also determine the number of calories the body burns everyday:

Processing of food Digesting food, absorbing it, transporting it through the digestive

system and storing it consumes a certain number of calories typically around 10

percent of all the calories burnt in a day. In the majority of cases, this energy

requirement doesnt change easily and remains steady for the most part.

Physical activity Exercise and any physical activity are responsible for burning up the

rest of your calories. The physical activity may include anything from running up and

down the stairs, mowing the lawn to playing sports. Physical activity is the most

variable factor in determining how much energy is burned because the amount of

activity itself can vary significantly from day to day.


The Link between Metabolism and Weight

While blaming the metabolism for all your weight woes may seem justified, we cannot

overlook the fact that metabolism is a natural process and the body automatically balances it

to fulfill the individual requirements.

That being said, this is exactly why the so-called

starvation diets are ineffective in controlling

weight. This is because whenever these diets are

put into practice, the body automatically starts

to conserve the calories (rather than burning it)

by slowing down the bodys natural processes.

The key to losing weight is to manage your food

intake and calorie burn. The calories you consume should be less than those you burn. This

can be achieved through physical activities as well, and not just by controlling the calorie

intake. For best results, both methods should be combined.

Link between Metabolism and Physical Activity

Even though you dont have much control over the rate of your metabolism, you do have one

efficient way of controlling your calorie burn rate, and that is through physical activity. The

greater the amount of physical activity a person carries out, the greater the amount of calories

they will burn.

Calories can be burnt in the following ways:

Strength Training Various strength training exercises are important mainly because

they prevent loss of muscle as a result of aging. Muscle mass plays a vital role in weight

loss because it burns more calories than a fat tissue can.

Aerobic Exercise Frequent aerobic exercise is among one of the most efficient ways

of burning calories. Aerobic exercises include swimming, bicycling and walking. In

general, at least 30 minutes of such exercises should be a part of a persons daily


routine just to remain healthy. For losing weight, the duration of exercises should be

increased.

Lifestyle An active lifestyle is a prerequisite for all weight-loss endeavors. Being a

couch potato doesnt help if youre trying to shed weight. Try to develop healthy

habits. For instance, take the stairs whenever possible instead of the elevator or park

your car away when at the store. Fun activities such as gardening and even washing

your car can burn off a few extra calories from your body.

The question that raises is: Is physical

activity the key to losing weight? The

answer is clear and is NO! If you are

exercising every day for 30 minutes or one

hour, as you have been told by most of the

doctors, you will actually harm yourself.

Exercise place a tremendous amount of

stress on your metabolism. Most types of

exercise dont help you lose weight in a

healthy manner. Surely, you will get rid of

some fat and develop a beautiful muscular

structure but what happens if you stop your exercises even for a while? You will look even

worse than you considered you looked before starting your exercises. This book will tell you

exactly how much exercise is good for you and what kind of exercises will stimulate your

metabolism.

People and Weight Problems

Here are some stories about people who have expressed how they feel about their weight

issues.

Rosa Smith 31 years old Female


Rosa has been battling her weight for quite a few years now, and recently

she also got divorced. The stress of the divorce contributed to her

increase in weight because she wasnt as heavy as she is now. With a BMI

of 28, she has lost all her confidence and has gone into depression. Even

though she has tried to adhere to a strict, almost-starving diet, she has little to no success in

this regard. She expressed herself when she said being so heavy has had a huge impact on my

self-esteem, and I dont feel like going out anymore.

As a result of her downed self-esteem, she has been having problems at work because of the

lack of confidence and she is not able to do her job as well as others do. She regrets that she

let the weight pile on and didnt do anything for so many years.

Rosas problem - We figured out that the problem with her approach was that her lifestyle

lacked almost all physical activity, apart from walking to work from her apartment just a few

blocks away. Also, her starvation diet isnt helping much simply because her body has gone

into the energy-saving mode and is NOT burning calories as it should.

Amelia 26 years old Female

Everything happened quite suddenly in the case of Amelia. One day she

had a slender, athletic body, and then she just started to accumulate

weight at the age of around 21. She tried every diet to no avail she just

ended up quitting the apparently harsh diet regimes because she just

couldnt take it. After trying some workout videos, her body just ached

after a few days and she had to quit that too.

Amelias Problem The problem with Amelia is that shes not sticking to proper nutritious

diet. Consistency is very important when it comes to losing weight and this is something she

lacks.

So if youre serious about losing weight, then you should stick to the guidelines given in this

book and be consistent in following them.


Jack Brown 52 years old Male

Jack has had problems in controlling what he eats, and this has led him to

gain considerable weight. A quick glance at Jacks lifestyle revealed that

he has a disorganized lifestyle, he prefers to watch TV at home even when

the weather is beautiful outside and the conditions are perfect to enjoy a

walk down the block.

The type of lifestyle combined with his uncontrolled habit of eating has caused him to gain

considerable weight and his BMI is now approaching 30. He fears that no one will marry him

the way he is right now.

Jacks Problem The problem with Jack is that the reasons for his weight gain are crystal

clear; however, what he lacks is a proper weight loss program.

There are a lot of people out there like Rosa, Amelia and Jack who have neither the correct

guidance nor the understanding of how they should tackle their weight issues. Instead, these

people continue to spiral down into a never-ending circle of confidence problems due to low

self-esteem.

This book will provide valuable advice to those who wish to control their weight in an effective

and natural way.

What Is Considered To Be Over the Average Weight The sad reality is that we have grown up seeing body image cues that tell us thinner is better.

This idea has been adopted by so many people to such an extent that they strive to achieve

the skeleton skinny stage or size zero. Skeleton skinny is NOT healthy!

If Barbie was a real person, she would have been so thin and underweight that she might have

been unable to even menstruate!


Likewise, boys are also given unrealistic standards to

compare themselves to. For instance, transform the G.I.

Joe figurines into a real person and he would have a

chest 55 inches wide and a bicep of around 27 inches

which would be almost as large as his waist and much

bigger than some of the best body builders today!

That brings us to the question of what is normal when it

comes to physical size, particularly weight. The Centers

for Disease Control and Prevention tells us that the

average height of a female adult in the United States as

of 2010 was 5 foot 4 inches and the weight was 145.2

pounds. For men, the height is higher at 5 foot 9 inches and weight was 175.5 pounds.

Keep in mind that these are just average figures and not a standard reference datum that you

should follow. Every person is different with respect to their height and weight. This is why a

more accurate measure of what is healthy and what is not was needed, and thats when BMI

or Body Mass Index comes in useful.

Body Mass Index is the measure of fat based on the weight and height of men and women.

Lets just look at the following graph which depicts the relationship between height, weight

and the BMI of a person:

You are not a Barblie doll and you shouldnt even be one! You are a normal human

being, who aims for normal physical proportions and, most of all, health! Your goal is

not to become a supermodel overnight, but to keep yourself attractive and far, far

away from most of the diseases that are associated with obesity.


BMI is calculated using the following formula:

We frequently use terms such as chubby, overweight, fat, and obese without properly

understanding the difference between them. Lets look at what each of the above words

actually mean, and then we will move on to see how accurately the BMI chart above

characterizes them.

The term chubby actually refers to someone who is slightly overweight. The term fat is often

used to refer to those people who are overweight (above the normal weight for their height).

Obese, on the other hand, is another level above overweight and signifies that a person

weighs significantly more than normal.


To accurately define these terms, lets interpret the graph above.

According to the BMI graph, any person who has a Body Mass Index of less than 18.5 is

underweight which is not at all healthy. Any person whose BMI falls between 18.5 and 25 are

considered to be in the NORMAL weight range; however, if their BMI exceeds 25 but is within

the 30 marker, they are overweight. A person enters the obese stage when their BMI exceeds

30.

Doctors use the BMI to see whether or not a person is healthy. Remember that BMI is

dependent on the height of a person; so, any person who weighs the same as you but is

shorter, will have a greater BMI than you.

Similarly, a taller person weighing the same as you will probably have a lower BMI rating than

the one you have.

If you havent already done so, figure out your

BMI using the formula above and use the graph

to see which category you fall in. Either side of

the normal range is unhealthy, and your

ultimate aim should be to fall into the normal

category as soon as possible to prevent

cardiovascular diseases and other medical

complications associated with excess weight,

including diabetes.


2| Why, Oh Why?

Weight problems can kick in as a result of many problems. Sometimes they are a result of poor

eating habits, an inactive lifestyle and simply a lack of desire by many to do something about

their well-being. In other cases, there are certain things that seem to be out of control of the

individuals.

Unfortunately, many of the fad diets, eating programs and exercise plans, including those that

are based on improving the lifestyle are getting it all wrong.

So what is the reason behind your weight gain? Is it something that you did wrong, or is it just

life playing games with you? Lets find out.

Is It My Fault? What Did I Do Wrong?

The statistics are alarming to say the least; and in this

section we will shed some light on the number of people

that are overweight and obese in the United States.

Overweight is a term that is used to refer to the surplus

of weight as a result of muscles, fat, bone and water.

Obese, on the other hand, is used to refer to the surplus

body weight as a result of fat.

It is estimated that as much as two thirds of the adults

in the US fall in the category of overweight or obese

this amounts to 68.8 percent of the total population.

Almost 36 percent of the population is obese, while 1 in

every 20 people are said to have extreme obesity.

Of all the men in the United States, 74 percent are said

to be overweight or obese.


Obesity A Major Health Issue

Obesity is considered to be a major health problem in the United States. While there are a lot

of other developed countries that have seen rapid rates of increase in obesity, the US stands

with some of the highest rates in the world.

Weight issues such as obesity have continued to rapidly grow in America; the reasons for this

are many, with some related to physical activity or finance. This leads the affected people to

experience a number of medical complications as a result of their weight problem.

While it is true that controlling the diet and incorporating physical activity into the lifestyle of

a person can have a huge effect on the weight, many of the quick fix solutions simply dont

work.

A study was published in The Journal of the American Medical Association (JAMA) back in 2008

and at that time the obesity rate of Adult Americans was estimated at 32.2 percent for males,

and 35.5 percent for women. CDC confirmed these rates for 2009 and 2010. A different criteria

was used by the Gallup survey which revealed that the rate of obesity for US adults in 2001

was 26.1 percent, an increase of 0.6 percent from 2008.

These rates continue to increase and health officials have raised severe concerns regarding

this.

It Is NOT Your Fault!

If youre trying your best to shed all the extra weight that is preventing you from leading a

happy and healthy life, one thing that you should be absolutely clear about is that it is NOT

your fault! You may have fallen into the wrong hands, started the wrong fad diets, exercise

plans or ineffective eating plans that do no good.

Obesity has grown so much that one in every three American falls into the category of

obese. It leads to over 120,000 deaths in the United States deaths that could have

been prevented. Not only that, but an obese American is likely to add to the annual

medical expenses by as much as $1497.


There are some techniques that you can use to super charge your metabolism, burn the body

fat more rapidly, get more muscle, a leaner physique and get in the right tone one and for all.

Whatever you do, just DONT give up hope. Know that there are lots and lots of people who

are overweight or obese and you can, with the help of the guidelines provided in this book,

can get what youve always dreamt of!

Even if you made mistakes that led to you gaining weight, you might not have known what

youre putting yourself into. So stop blaming yourself and just forget the past and aim for the

future.

Lets start from scratch and work your way towards a healthier you and waste no more time

worrying!

Heredity

With weight problems on the rise, researchers have diverted their attention towards genetics

and their role in obesity. The research they carried out has revealed that the link between

genetics and obesity is extremely strong. Various genetic factors determine how our bodies

store fat and the rate at which we burn energy as well as our appetite. A nutritionist named

Barrie Radbill at the New York University Medical Center says:

Some people just burn calories at a slower rate than others."

This is a result of heredity and all of the above mentioned factors determine the weight of a

person.

However, despite all the research that is going on, theres something that makes the study of

the link between heredity and weight difficult. Due to the fact that there is no gene for

obesity, it is very difficult to figure out whether a person has inherited a tendency to be

overweight/ obese, or they are so as a result of an inactive and unhealthy lifestyle.

For the majority of people, it is a result of a little bit of both. Apart from the genes, families

also share a lot of habits among themselves. For instance, the habits of a sedentary, unhealthy


lifestyle may be shared among the members of a family thus leading to a gain in weight with

time.

Heredity and Body Weight

There are some kinds of people who eat almost everything under the sky but still gain no

weight, while theres the other type that, if they even sniff on the food, gain a few pounds in

no time at all!

It is the latter group of people who have the fatty gene. You may have been told that you have

the eyes of your mother and the nose of your father, right? All of this is because of genetics.

A study of heredity is called genetics, and the various characteristics that you inherit from your

father and mother are known as the DNA.

The genetics are passed down from one generation to another and it is this that determines

your body size and shape.

Theres something that you need to understand clearly. Both teens and adults cannot change

their body weight, particularly if obesity runs in their family. Your body size and shape is

dependent on your genes and if your parents were obese, you will be too. No dieting or

starving yourself will work in this case. In most cases, you will just have to learn to live with it.

Also, some people are just born with a slow metabolism so thats something thats not in

your control either!

HOWEVER, theres one thing that you have some control over, and through that you can have

a semblance of control over your weight too. And that thing is your metabolism! (We will learn

about this later in the book)

Theres also one factor that may have caused you to gain weight: the way you were fed as a

child. You might have been given a diet full of junk food that caused you to pile on pounds

from a very young age. Once weight starts to increase, it generally gets difficult to stop it.

That being said, you should not blame yourself in anyway after all this was also not in your

control.


The reason for weight gain being genetics or not you have to remember that you have a

choice and you can work hard to get it right. Dont give up and dont ever let anyone

demotivate you from reaching your goals. Your goals ARE achievable.

Digestion, Immune System and Metabolism Learn To Rule

Over Them

What is Digestion?

Your digestive system is among those things that you cannot live without. It is this system

that is responsible for absorbing and transporting all of the essential nutrients that your body

needs to survive. It also removes the waste that the body does not need. In this section, we

will shed light on how the digestive system works and what kinds of diseases affect the

system.

A couple of hollow passageways are a part

of your digestive system that start from

your mouth and continue down to your

anus. All the organs of the digestive system

are helped by several other organs of the

body, including the liver and the pancreas.

Each and everything that you consume

takes a long journey throughout your body.

If this system is measured in length and

stretched out, it would be approximately

30 feet in length. The entire process

starting from the mouth to the ejection of

waste from the anus takes a few hours.

There can occur, of course, some


hindrances along the way and we will talk about these too later on in the section.

Mouth to Stomach Digestive Tract

Whenever you pick up something to eat, or smell something prior to eating it, your sense of

smell signals the brain about it and causes the brain to signal your nerves that control the spit

glands (saliva). Once the glands receive the message, they begin to excrete juices, which are

commonly referred to as the mouthwatering. As you take a bite out of the food, these glands

increase their rate of secretion and more saliva is mixed with food to make it easier for you to

swallow it.

Before you swallow your chewed food, amylase, an enzyme found in the saliva starts to break

down the carbohydrates in that food. As you swallow the food, it is passed through a hollow

passageway known as the pharynx, or more commonly the throat. This is where the first

crossroad comes: there are two pathways here. The first is the esophagus, which leads the

way to the stomach. The other is the trachea, which goes down to the lungs. It is obvious that

food should go down the esophagus, and it does in most cases.

However, there are instances when an unexpected detour occurs and the food goes down

the wrong pipe. This can happen if you were laughing or breathing while swallowing. You

dont have to worry too much about this because this sort of a thing rarely happens, thanks

to a flexible flap over the trachea that closes as a person swallows.

Hence, once the food enters the esophagus, involuntary (not in your control) muscle

contractions push it down towards the stomach. The lower esophageal sphincter allows the

food into the stomach and closes quickly so to prevent the food from going back up the

esophagus.

Ever recall having a heart burn? This occurs when the sphincter is not working as it is supposed

to work and the acid in the stomach manages to get into the esophagus. If this becomes a

chronic problem, then you may suffer from a medical condition called the Gastroesophageal

Reflux Disease or GERD.


Once inside the stomach, the food is prepared for the smaller intestine. The stomach has

glands that excrete acid, various enzymes and a mucous that protects the stomach by

coating it in order to prevent ulcers. The smooth muscles in the stomach contract after every

20 seconds, and this contraction sets up the food, acid and enzymes in motion and transforms

it into something similar to a liquefied blob. There are, however, certain foods that remain

solid and cannot be transformed into a liquefied blob. It takes such foods around an hour to

leave the stomach and enter the small intestine. On the other hand, foods that become a

liquefied blob can be out of the stomach within 20 minutes or so.

Small and Large Intestines

The food you ate is in a form that is unidentifiable by the time it enters into the duodenum

the first portion of the smaller intestine. The liver releases enzymes and bile comes from the

liver to continue to breakdown the food. Yet again, the contraction motion helps to mix the

food and the juices together. The next section of the small intestine is called the jejunum, and

then the ileum that proceeds into the large intestine. These two sections of the small intestine

are responsible for absorbing water and nutrients more than they break the food down.

The circumference of the small intestine is smaller than that of the large intestine; however,

it is longer than that. Surprisingly, it has a surface area equal to that of a tennis court. This

might have made you wonder how exactly this fits into your body, right?

Well, the surface of the intestine has lots and lots of tiny folds that are designed to absorb the

nutrients and the water and it is because of such folds that they can easily fit into the body.

These folds are covered by tiny projections or villi that contain even tinier microvilli within

them. Microvilli and villi attract certain nutrients more than others. That means that particular

types of villi are able to absorb electrolytes, nutrients and dietary molecules from our food;

for instance, folic acid and carbohydrates from bread, sodium and protein from chicken,

vitamin B12 and calcium from cheese, and so on).

After all the useful things have been extracted from the food, the remaining bulk is carried to

the large intestine which functions as the last step of the digestive process. The purpose of


the large intestine is to absorb any extra fluid from the solid waste to make it into what we

call feces.

The colon uses the same type of movements as we previously talked about (involuntary) to

move the waste towards the anus. However, unlike in the small intestine and the stomach,

the rate of movement of the waste can be extremely slow in the large intestine moving at a

rate of around a centimeter every hour. This causes the waste anywhere between a few hours

to days for it to move through the large intestine.

There are bacteria in the gastrointestinal tract called flora that assists with the digestion

process. Certain parts of our nervous and circulatory systems also play a particular role in the

digestive process. Working together, bacteria, blood, nerves, hormones and various organs

of the digestive system effectively digest the food that we eat and the liquids that we drink.

Importance of Digestion

Digestion is an essential process that breaks down food and extracts nutrients from it so that

our bodies can utilize it for energy, cell repair and growth. The food and drink that goes into

our bodies has to be broken down into nutrients in the form of smaller molecules prior to

them being absorbed into the blood stream. The blood then transports them throughout the

body. Our body can break down the food and drink into fats, proteins, carbohydrates and

vitamins.

Fats

Fats are a type of molecule that provide a rich energy source for our bodies and assist the

body in absorbing the vitamins. Healthy fats, such as safflower oil, corn oil, olive oil, canola oil,

sunflower oil and soybean oil are particularly good for the body. Less healthy alternatives

include shortening, butter and various snack foods.

During the digestion process, fat molecules are broken down into fatty acids and glycerol.

According to the Dietary Guidelines for Americans 2010, it is recommended that the total

calories amounting to around 20 to 35 percent should come from fat.


Carbohydrates

Carbohydrates are starches, sugar and fiber in the food. Carbohydrates can be simple or they

can be complex depending on their chemical structure. Sugars that are typically found in

vegetables, fruits, milk and various milk products along with some sugars that are added when

food is processed fall under the banner of simple carbohydrates. Cereals, starchy vegetables

and legumes, on the other hand, are sources of complex carbohydrates and provide fiber and

starches. The Dietary Guidelines for Americans 2010 recommends around 45 to 65 percent the

total dietary intake to be from carbohydrates.

Protein

Certain foods such as beans, eggs, and meat contain a lot of protein which the bodys

digestive system breaks down into smaller molecules called amino acids. These amino acids

are absorbed through the small intestines into the blood. The circulatory system then

circulates the blood along with these amino acids throughout the whole body. 10 to 35

percent of a persons total calorie intake should come from protein, according to the Dietary

Guidelines for Americans 2010.

Vitamins

Vitamins are classified by the fluid that they

readily absorb in. Those vitamins that dissolve

in water, such as Vitamin C and B are called

water soluble vitamins. Vitamins that dissolve in

fat include Vitamins A, D, E and K. Every

different vitamin plays a different role in your

bodys health and growth.

The fat soluble vitamins are stored in the fatty

tissue and liver. On the other hand, the body is

not capable of storing water soluble vitamins

easily; thus, it flushes out any extra vitamins through urine.


Common Digestive Problems

There are certain problems with the digestive system that are quite common and it is

important for you to know how to recognize them so that appropriate action can be taken to

resolve the issue.

Reflux

Reflux symptoms including heartburn are extremely common. A study revealed that around

6 percent of people experienced reflux symptoms on a daily basis, whereas around 14 percent

experienced them at least once a week.

Frequent symptoms of reflux may indicate that a person is suffering from gastroesophageal

reflux disease or GERD. Not only is this condition painful, but it can also lead to the onset of

esophageal cancer.

A typical heartburn usually gives rise to a burning sensation from the abdomen areas center

and it tends to rise up to the chest. According to a gastroenterologist, this sensation may be

accompanied by a sour taste in the mouth or in extreme cases; a person may find that some

food or water has come up to their mouth.

Heartburn can be caused by certain medications, alcohol, specific foods, or even in pregnancy.

In some cases, adults and children may have GERD without having heartburn; instead, they

may experience symptoms similar to asthma along with dry cough and trouble in swallowing.

The options for treatment include use of drugs, including Prevacid, Nexium, Protonix,

Aciphex, and Protonix. H2 blockers such as Pepcid, Zantac, Axid and Tagamet are also used.

However, dont forget that medications come with their own set of risks. It was found that

proton pump inhibitors (the former group) may cause the weakening of heart protective

effect of Plavix (a blood thinner) in those patients that take both types of medicine.

In severe GERD cases, surgery can be performed to tighten any loose muscles in between the

stomach and the esophagus to prevent the acid from flowing upwards. As compared to open


surgery, laparoscopic surgery has been found to cause less scarring and has a reduced

recovery time.

Peptic Ulcers

"The worst thing to do if ulcers are suspected is to take aspirin or other NSAID [nonsteroidal anti-

inflammatory drug] pain reducers," says Murdoch, a gastroenterologist, "They worsen it and

don't help."

On the other hand, if a person suspects that they have peptic ulcer, and it is very likely

particularly because 25 million Americans will suffer from this at some point in time, then they

should consider getting tested for Helicobacter pylori. This bacterium can cause ulcers by

disturbing the protective layer of mucus. Ulcers are sores that line the stomach and the first

portions of the small intestine.

Other factors that can lead to ulcers include smoking and excessive use of NSAIDs. Alcohol is

also a major factor; however, it is not clear whether it can raise the acidity levels on its own or

not. Stress can also aggravate peptic ulcers and delay the healing process.

If ulcers are left untreated, they can lead to internal bleeding and may even cause a hole in

the stomach wall or in the small intestine; hence leading to a severe infection. A scar tissue

caused by ulcer can also block the digestive tract while the H. pylori infection has been found

to have a strong link to an elevated risk of gastric cancer.

Antibiotic treatment for about 10 to 14 days can help in getting rid of H. pylori infection. In

severe cases, surgery might have to be carried out. According to a study in the World Journal

of Surgery, it was recommended that patients with perforated ulcers should consider

laparoscopic repair as it is a less evasive method of surgery with reduced healing time.

Gallstones

Out of all the people with gallstones, only about a quarter require treatment. Thats good

news, especially when considering the fact that around a million Americans are diagnosed

with gallstones small pebbles made bile salts and cholesterol. They are usually removed by


removing the gallbladder; a surgery that is among one of the most frequent in the United

States.

Gallstones are often blamed for certain symptoms that are actually caused by other diseases,

such as irritable bowel syndrome. So if youre told that you have gallstones, and you feel that

they are not causing you any problems, then do get a second opinion.

Removal of these stones becomes necessary when they cause an infection in the gallbladder,

liver or the pancreas or if they cause inflammation.

The pain associated with gallstones that are located in the duct comes about quite rapidly.

Starting in the right upper abdomen, it can spread to the area between the shoulder blades.

A trip to the emergency room may be needed particularly if you have had nausea, vomiting,

pain or fever that lasts more than 5 hours. Recently, gallbladder removal has been carried out

without any external incision whatsoever; the mouth or the vagina has been the passage ways

for removal.

People who are obese are more at risk of developing gallstones. It is believed that a shortage

of fiber and excessive consumption of fat are among the leading causes. Losing weight and

then regaining it is also something that should raise eyebrows.

A study was carried out back in 2006 where weight cycling (when the participating men lost

weight and then regained it) had an increased chance of developing gallstones. Pregnant

women, or those who are taking birth control pills, are also at a greater risk of gallstones.

Lactose Intolerance

As much as 30 to 50 million of Americans are lactose intolerant. Lactose intolerant people do

not have an enzyme that is required to digest the main sugar found in milk. Asians, African-

Americans, and American-Indians are most likely to suffer from lactose intolerance with the

symptoms depending on the severity of the case. The symptoms range from bloating,

cramping, gas diarrhea and nausea and these symptoms usually appear from 30 minutes to 2

hours of consuming a dairy product.


A breath test can be used by doctors to detect lactose intolerance, a blood test can also be

carried out while the stool can also be tested. According to a doctor based in Massachusetts,

a cheaper and DIY approach is to:

"Buy a tall container of milk, drink it, and call me the next day and tell me how the afternoon

was," If you experience bloating, abdominal pain, or diarrhea, you're probably lactose

intolerant

There are over the counter pills that can replace this enzyme (lactase) and some milk products

are available that are lactose-free. Thus, it may not be necessary for you to avoid all dairy

products completely. Even lactose deficient people can consume little amounts of lactose.

Inflammatory Bowel Disease

Some people, who have Crohns disease or ulcerative colitis, complain of diarrhea and

abdominal pain while some experience rectal bleeding, anemia and weight loss. No precise

test exists for both of the above mentioned diseases and it is possible that people may be

misdiagnosed. When a patient has Crohns disease, they may be wrongly suspected of having

an infection, irritable bowel syndrome, ulcer or appendicitis.

Both of these diseases are generally a result of a problem in the immune system. The immune

system begins to attack the gastrointestinal tract. Crohns disease results in ulcers that

protrude deep into the tissue lining along the gastrointestinal tract. This leads to an infection,

causes the intestinal wall to become thick, and causes blockages that can only be corrected

through surgery. We will talk about the human immune system in detail later on in this

chapter.

On the other hand, ulcerative colitis affects the colon and the rectum and causes ulcers. This

disease is characterized by bleeding and pus.

The correct way to go about treating both of these diseases is to keep a check on the

inflammation by taking a combination of medication, including anti-inflammatory, immune-

suppressants and steroids.


Celiac Disease

Around 1 percent of all Americans suffer from celiac disease an autoimmune and digestive

medical disorder. Those who suffer from this disease are unable to eat gluten which is a type

of protein found in wheat, barley and rye. We previously talked about what lactose

intolerance does to a person; people with celiac disease experience symptoms, with the only

difference being that these symptoms are triggered by gluten and not lactose. The symptoms

range from one person to another and include bloating and abdominal pain, vomiting, pale,

foul smelling stool along with diarrhea.

Doctors diagnose this disease by running a few blood tests and various stool samples;

unfortunately, there is no cure for this disease. The only way to avoid the symptoms is by

strictly adhering to a gluten-free diet. Once a person follows such a diet, the inflammation in

the small intestine tends to subside within the first few weeks. Great care must be taken not

to eat anything containing gluten as even a slight amount of it can cause a flare up.

Constipation

Bowel movement ranging from three times a day to three times a week is normal, and there

is nothing to worry about. However, if you are having problems with passing stool and

experience discomfort, then you can give a few over the counter remedies a go. Milk of

magnesia is quite effective. Regardless of whether you have taken laxatives or not, a week

without any bowel movement whatsoever is reason enough for you to visit a doctor.

Constipation for extended periods of time, hard stools, and straining too much can cause anal

fissure or hemorrhoids.

Constipation can generally be avoiding by adhering to a healthy diet full of fiber from fruits,

vegetables, and whole grains. Constipation is a common problem among the elderly; in such

cases, it is advisable to check the amount of hydration they are getting, besides being aware

of the side effects of any drugs that may be causing it.


The Human Immune System

Inside our bodies, a sophisticated system is responsible for protecting all aspects of our body

from an umpteen number of microbes, bacteria, toxins, and viruses. This system is known as

the human immune system and is an absolute blessing for our well-being.

The best way to understand how the immune system works is to see what happens to

something when it dies: whenever any living thing dies, its immune system obviously shuts

down with it. It only takes a few hours for all kinds of microbes and parasites to attack and

invade the body. None of these invaders are able to get inside our body when our immune

system is functioning. This clearly shows how well a job the immune system does to protect

us.

The human immune system is complex, interesting, and intricate; there are a few reasons why

you should learn more about it.

Firstly, it is remarkable to see where things like fever, inflammation, and hives come from

whenever they affect our bodies. Secondly, as more and more information is found about the

immune system and new drugs appear on the market, it helps to understand how this critical

system works and interacts with these drugs.

The Workings of the Immune System

The immune system works round the clock in lots of different ways to protect us. However,

majority of its work goes unnoticed. The only time we notice and realize its importance is

when it fails. We can also feel its presence whenever its actions have some form of a side

effect. Here are some examples to help you fully understand its capabilities and effects:

Whenever you get a cut on your body anywhere all kinds of viruses and bacteria

can enter your body through the cut in the skin. The same is the case when you get a

splinter, but in this case, you actually have a sliver of wood or any other foreign object

in your body. When this happens, the immune system responds by eliminating the

invading forces while the skin continues to heal itself and the puncture is sealed. It


happens in rare cases that the immune system fails to fulfill its responsibility

correctly and an infection develops in that cut, inflaming it, and filling it with pus. Both

the inflammation and the pus are a result of the immune system performing its job.

A red, itchy bump that appears after a mosquito has bitten you is a clear indication that

the immune system is doing its job.

We inhale thousands of germs every day and our immune system effectively deals with

them all. However, it often happens that a germ sneaks past this protective system

and we catch a cold, flu or something even worse. The presence of a flu or cold is a

clear sign of the failure of the immune system to stop the infection. However, when

you eventually come out of the cold, this is because of the immune system because it

was finally able to eliminate it. If it did not do so, your cold would never have gone

away.

You also eat thousands of germs everyday through different sources. They are killed

by the saliva in the mouth or by the acid in the stomach. It happens occasionally that a

germ gets through and that is when you get food poisoning. Diarrhea and vomiting are

two very clear symptoms that you are suffering from food poisoning.

Various ailments are the result of a malfunctioning immune system. Allergies, for

instance, are a result of an overreaction of the immune system to specific stimuli.

Similarly, diabetes results when the immune system begins to attack the cells of

pancreas inappropriately. Rheumatoid arthritis also results when the immune system

attacks the joints incorrectly.

With all the examples above, it should be very clear to you how the immune system responds

to numerous germs and the ailments caused by them.

Boost Your Immune System

The importance of the immune system cannot be undermined. With that, it is necessary that

you take certain measures to strengthen your immune system so that you remain protected

against all the different germs.

1. Consume A Balanced Diet Containing Whole Foods


The human body needs many different nutrients to function at optimal levels. Vitamins such

as A, C, D, and E along with various minerals such as zinc and selenium and Omega 3 are vital

for the immune system. This is why you should focus on eating whole foods and animal

protein from quality sources if you are an omnivore along with lots of nuts and seeds,

whole grains, legumes and fish.

For an extra boost, opts for super-foods such as camu camu, micro algae, reishi mushrooms,

and bee pollen.

It is essential that you avoid processed foods and drinks at all costs, particularly those with

artificial sweeteners. Eating these types of foods can suppress the immune system.

2. Get Lots Of Vitamin C

The best sources of vitamin C include fresh fruits and vegetables. Vitamin C plays a vital role

in strengthening the immune system and keeping the overall body healthy. Citrus fruits,

berries, bell peppers, kiwi, and green vegetables are rich in vitamin C.

3. Use Spices and Herbs

Use onions, ginger, garlic, black pepper, turmeric, curry, and allspice when cooking. These

herbs and spices contain vital nutrients that help to strengthen the immune system.

4. Drink Water, but dont exaggerate

Water plays a critical role in the production of lymph something that is responsible for

transporting white blood cells and other cells of the immune system. One of the most

important things you can do to keep yourself healthy is to keep your body well hydrated. Just

add a slice of lemon for some extra vitamin C. What does well hydrated mean? Contrary to

most recommendation, you shouldnt drink at least 8 glasses of water per day. Drink as much

as you need. Why is that? Because water H2O will over oxygenate you. Did you think that

is not possible? Yet, it is. You will find exactly how much water to drink and why water is not

actually your best friend when talking about weight loss.


5. Get Plenty of Sleep

At least 7 to 8 hours of sleep is necessary for the body to rejuvenate. Failing to get enough

rest can lead to chronic fatigue which increasing the chances of acquiring an illness. Take nap

in the afternoon if possible and you will feel a whole lot better.

6. Be Friends with Friendly Bacteria

As much as 80 percent of the immune system is located in a humans digestive system. This is

why it is vital to keep the digestive system in the best working order. This can be done by

consuming good bacteria (probiotics) such as yoghurt, kefir, kimchi and miso. You also have

at your disposal supplements; just make sure that you choose a brand that provides bacteria

from variable sources.

7. Avoid Antibiotics when Possible

Whenever possible, you should try to avoid antibiotics. Research has revealed that antibiotics

attack certain useful bacteria found in the digestive system and suppress immune functions.

It is best to find natural alternatives where possible and only use antibiotics as a last resort.

For instance, when suffering from a cold, try to sip on a cup of warm water with honey, lemon,

and ginger. Zinc and Echinacea or also great for cold and flu; and vitamin C must be consumed

in sufficient quantities. Do not forget to take probiotics if you are talking antibiotics or any

other kind of medicines.

8. Soak in Some Sunlight

Vitamin D is essential for strengthening the immune system. Make a habit soaking some

sunlight for at least 30 minutes a couple of times every week. Just make sure that you do not

get sunstroke by getting extra exposure to the sun. Fatty fish is also a good source of vitamin

D, even if they are available in small doses only.


9. Relax

Stress and depression greatly reduce the capability of the immune system to function

optimally, thus making the body vulnerable to all kinds of diseases. No matter how hard life

gets, try to relax and have fun.

Metabolic Impact and Circadian Rhythm

Do you blame your weight problems on your slow metabolic rate? Do you feel envious of all

thin people and make you wish that you had a metabolism similar to theirs? Well, you should

not be too hard on yourself. The good news is that by adopting certain lifestyle changes, you

can have some semblance of control on your metabolic rate.

Before proceeding further, let us quickly recall the basics of metabolism and learn how

metabolism affects your weight. We will then move on to talk about circadian rhythm.

Metabolism

Metabolism is the rate at which a body burns up calories. The resting metabolism measures

the minimum number of calories that are required to keep the body functioning normally. The

metabolism of every person works in the same manner; however, it is the rate at which it

metabolizes nutrients varies from one person to another.

Metabolic Rate

The basal metabolic rate (BMR) is a rate at which the body burns calories while the person is

resting.

You can roughly work out your BMR by multiplying your weight by a factor of 10. For instance,

if you weigh 130 pounds, your BMR would be 1300 kcals.

Metabolism and Its Effects on Weight

If your metabolic rate is high, then you will be able to burn calories more efficiently than a

person who has a comparatively slow metabolic rate. Let us assume that two people take in

the same number of calories, the person with the faster metabolic rate will burn the calories


more quickly. On the other hand, the person with a slower metabolism will not be able to burn

all of the calories they consumed, and the remainder will be converted into fat for storage.

Several factors have a direct effect on the metabolism, including the condition of the persons

health and age. That is precisely why the metabolism can slow down even without any major

changes to the lifestyle of a person. Aging also has a huge impact on the metabolism because

of changes in hormone balance.

That being said, there are certain ways in which you can boost your metabolism and control

your bodys weight effectively and efficiently.

Circadian Rhythms

According to the National Institute of General Medical Sciences, circadian rhythms are physical,

mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light

and darkness in an organism's environment.

The word circa means like and dian means day; the whole word, circadian, simply means

about a day. The circadian rhythms are important as they determine the feeding and sleeping

patterns of all living things, including humans. These patterns include brain wave activity, cell

regeneration, hormone production, and numerous other biological activities.

A few examples of circadian rhythms are as follows:

A great number of people generally have problems in keeping their feet warm,

particularly after breakfast or perhaps at around 10 to 11 am.

There are, however, some other groups of people that do not feel a major difference

between the transitions between day and night.

Some people might experience a crash in their moods or energy at around 3 pm. In

such cases, eating a snack just before the crash occurs can prevent it from happening

altogether.

Remaining in a state caused by such a crash for longer periods will cause a person to

be drowsier and will lead to a thorough shutdown of the nervous system once food

gets inside the belly. Do you remember how it feels after eating to a full stomach after


you have been hungry for a while? Yes, you start feeling really sleepy, and that is

because your nervous system begins to shut down.

Most of the people are better off when they take warming foods in the first half of the

day, and cooling foods in the latter part of the day.

The Connection between Digestion, Immune System, and Metabolism

Various symptoms of a human body work closely to retain optimal health, and this is true of

the digestion and immune systems. Both of these systems work together to ensure your well-

being, and any problems with one can lead to problems in the other. One system that has a

vital role in the overall health of a person is the digestive system, which is a powerful system

that maintains the whole body in the best possible condition. In order to accomplish its goals,

the digestive system depends on the presence of good bacteria, certain immune cells, and a

complex network of various components both hormonal and neurological in nature.

In essence, the gastrointestinal tract is actually very important for immunity and neurological

health; this is true to such an extent that your digestive health DIRECTLY affects your bodys

immunity, mainly because around 80 percent of the immune system is located within the

digestive system. The immune cells found in the GI tract are an essential part of the lymphoid

branch of immunity. This specific branch excretes lymphocyte cells in order to eliminate

harmful bacteria and viruses. The gut also has great concentrations of neurotransmitters that

can alter the mood of a person.

A healthy digestive system along with a strong immune system can do wonders for a persons

metabolic rate, and the whole purpose of this guide is to help you boost your metabolic rate

so that you can lead a healthy life for years to come!

If your digestive system messes up and stops functioning normally, this can result in

malnourishment and poor absorption of nutrients. As a result, you can suffer from a wide

range of health problems which we have already discussed in detail including, reflux,

irritable bowel syndrome, and various other diseases of the digestive system. Apart from

digestive ailments, the immune system can also be substantially affected.


Urine Concentration and Metabolism

Metabolism is also linked to the concentration of urine. The warmth of our hands and the feet

are particularly important because they imply that the nervous system is calm and there is less

exposure to stress. Whenever the stress portion of the nervous system is activated, the blood

vessels in the extremities of the body (the hands, ears, feet, nose tip) tend to close. In order

to have far-reaching health benefits, it is essential to reduce the stress hormone exposure.

Whenever the urine concentration is high, body warmth is also higher and this is a rule of

thumb. On the other hand, low density urine typically makes a person feel cold, particularly in

the extremities of the body. Eating lots of fruit can help to improve urine flow. Some even say

that a person is not healthy until or unless they wake up a few times at night to pee, not to

mention that their pee should be clear.

If you consume a lot of salt, your urine will have greater sodium content. Nonetheless, urine

concentration or the quantity of sodium in it is not only dependent on your salt intake, but

also on the total amount of fluid you drink. Some other factors also affect the concentration,

including carbohydrate consumption and metabolic rate.

It is vital that the combined result of all the food and drink that you take in equals something

that we call a hypertonic solution. This is a solution that has a greater concentration than the

usual body fluids and is absolutely vital if you wish to increase your metabolism.

Some indications that your urine concentration is weak are as follows:

You hands and feet are cold almost all of the time

You have a low body temperature

You have inconsistent or low energy levels

You have a tendency to get anxious quickly

You experience insomnia

You have frequent mood swings

You experience migraines


Body Heat and Metabolism

As general rule, when body heat increases, up goes metabolism. The relation between the

two can have a great impact on the day-to-day living of a person, including their sleeping and

eating patterns.

Whenever your muscles become active, the temperature of the body rises. This causes the

body to burn more calories, thus increasing the metabolic rate. Thus, it is clear that by

increasing the body temperature, we can increase our metabolism.

Exercise, for one, is something that can effectively increase your body temperature and in

turn, causes the metabolism to increase too. Surely, it must be the right exercise formula!

So why should you have a fast metabolism? There are several advantages, the most important

of it being the fact that it will help you to lose weight FASTER.


What have we learned so far?

A. The secret of losing weight is controlling your metabolism.

B. The secret of controlling your metabolism is increasing body heat.

C. Body heat is increased by a proper diet, right exercises and right hydration.

D. The metabolism, the immune system and the digestion are interconnected. If you want

to lose weight you should pay attention to all three. By having a well-balanced diet you

will not only lose the pounds that you were already planning to lose, but you will also

avoid most of the serious diseases and never have digestive problems, such as

heartburns, constipation, inflammatory bowel system.

What are we going to learn next?

A. Why most of the recommended diets are wrong.

B. What should we eat, how much to eat and why.

C. What not to eat and why.

D. How much to drink and why.

E. Home test for monitoring your metabolism: How to control the bodys temperature.

F. Home test for monitoring your hydration level.

G. How much to exercise.

H. How to control stress.

I. Why happiness means health.

J. How much salt to eat and why this helps you lose weight.


3| Contradictions and Confusions

With so many diets out there that contradict each other, it can get confusing for people like

you to choose the right one for yourself. To make this easier for you, we will highlight the

advantages and disadvantages of common diets so you know what you are dealing with.

This chapter will also reveal important information related to dieting and provide you

effective guidelines to prevent you from harming your health.

Low Carb Diet Is a Deceptive Story

Low carb diets are those diet plans that restrict a persons carbohydrate intake with the intent

of helping them to lose weight. Foods that are high in carbohydrates, such as pasta and bread

are typically replaced with foods rich in protein, such as meat along with green leafy

vegetables.

A lot of controversy twirls around low carb diets, and there is very little support from the

scientific community for such diets. Some studies have been conducted that have proven that

these diets actually have adverse effects on our bodies, while there are some that claim these

diets can have a positive effect on fighting cancer, diabetes and autism.

A misconception prevails that a person loses weight when you cut your carbohydrate intake

because they are the source of fat storage. The Atkins Diet, the Ketogenic Diet and Sugars

Diet are all examples of low-carb diets.

Let us now weight the advantages and disadvantages of a low carb diet and see how good

they actually are.

The Advantages of Low Carbohydrate Diet

Low carb diets are recommended as a treatment for obesity. Nonetheless, these diets can

improve heart health and prevent the onset of heart diseases, certain types of cancers,

metabolic syndromes, and diabetes.


1. Weight Loss

People generally begin to lose weight whenever they adhere to ANY diet that restricts their

caloric intake; however, that loss is just on a short-term basis. Some studies have shown that

following a 2-week low carb diet can actually help a person to lose around 9 lbs.

2. Prevention of Diseases

Apart from the weight loss advantage, some other benefits have been reported due to low

carb diets, including the ability to prevent serious health hazards and diseases such as cancers,

high blood pressure, cardiovascular diseases, and diabetes.

3. Improvement in Overall Health

It is believed that a low carb diet can:

Increase energy levels

Reduce cravings for sweets

Improve dental health

Enhance mental concentration

The Disadvantages of Low Carbohydrate Diet

In spite of offering some hard-to-resists advantages, there are certain dangers associated with

this type of diet.

1. A Risk of Adverse Health Effects

A sudden decrease in the intake of carbohydrates can cause a number of health issues,

including weakness, headaches, constipation, and fatigue. A person is also at a risk of getting

insufficient quantities of essential vitamins.

2. Unhealthy Metabolic State

Low carb diets can cause a persons body to go into ketosis; a dangerous metabolic state. In

this state, the body begins to burn fat instead of burning glucose for deriving the required


energy. This leads to the formation of substances which we call ketones in the kidney and may

cause it to fail.

3. Digestive Cancer and Heart Disease

While low carb diets can prevent certain types of cancers, they may actually encourage the

development of others. For instance, the low fiber intake can cause digestive cancers to

develop and may even lead to heart diseases.

Quitting Low Carb Diets and Weight Gain

There is no doubt that people on low carb diets actually lose weight, but this is only true as

long as they stick to the diet. Evidence clearly suggests that once you return to your previous

diet AFTER adhering to a low carb diet for some time, it is very likely that you will gain back all

the pounds that you lost. Not only that, but due to the nature of this diet, it may be a challenge

for you to maintain your muscle tissues and prevent them from burning away!

Yo-Yo Dieting

The repeated loss and regain of weight, or weight cycling, is also referred to as yo-yo dieting.

This variation in weight can range from smaller losses or gain of weight (between 5 and 10

pounds) to larger changes in weight (50 pounds or more).

Experts say yo-yo dieting may bring about some harmful effects on the body. They also say

that it is better to stay at a particular weight than go through a cycle of decreasing and

increasing weight.

Dangers of Yo-Yo Dieting

Those people who follow yo-yo dieting are not fully aware of the serious health issues that

may result. This weight loss method is dangerous, and increases a persons risk of developing

cardiovascular diseases, diabetes and even cancer. It may also inflict severe damage to the

arteries; reduce the energy levels and waste precious muscles.

An Increased Risk of Various Diseases


Restriction the calorie intake in an extreme way is a common practice among yo-yo dieters,

and this technique can significantly increase a stress hormone called cortisol. The presence of

this hormone for long durations inside the body can cause a number of adverse effects on the

health of a person. Not only that, a person is exposed to a greater risk of heart disease,

diabetes and cancer.

Yo-yo dieting, due to its weight-cycling nature, can damage the arteries and increase the LDLD

cholesterol adding to the risk of a heart disease. These effects are more pronounced among

people who have gone through at least 5 cycles of yo-yo dieting.

More Fat, Less Muscle

Initially, yo-yo dieting may induce loss of fat; however, this method is highly ineffective in long

term and makes it very likely for a person to regain the weight they lost with the possibility

of gaining additional pounds. Additionally, the low-calorie diets waste precious muscle mass;

therefore, when you get back to your normal eating habits, you will have a body that lacks

muscles and has excess fat. Who would want to look like that?

According to a dietician at one of the leading fitness centers in North Carolina, this excess fat

that is gained as a result of yo-yo dieting can have some serious adverse effects on the health

of the affected person, particularly because it increases the chances of developing coronary

artery diseases as well as type II diabetes.

Reduced Energy Levels

Metabolism is slowed down by yo-yo dieting, and this in turn, leads to lower energy levels in

a person. The end result is that a person would feel tired much quicker than they normally

would. When your body does not have sufficient nutrients to function optimally, it will begin

to conserve power by reducing brain function, not to mention the fatigue, irritability and

tiredness that come with it.


Omega 6 Polyunsaturated Fats

Fat is a vital nutrient that the body needs to synthesize hormone-like compounds, produce

cell membranes and maintain hair and skin health. It is a type of an energy source and several

ways of storing it are employed.

Let us quickly learn the basics of fat before proceeding to learn about Omega 6

polyunsaturated fats specifically.

Not all fats are harmful, and some actually bring about positive effects on a persons health.

For instance, unsaturated fats can be quite useful particularly because they protect the artery

walls against fatty deposits. These unsaturated fats can be of two types: monounsaturated or

polyunsaturated.

We will not discuss monounsaturated fats here; instead, our focus will be on polyunsaturated

fats because of the benefits they bring to the body.

What are Omega 6 Polyunsaturated Fats?

According to nutritionists, omega 6 fatty acids are essential fats and are necessary for the

wellbeing of a person. The body needs them to fulfill a wide variety of functions, ranging from

building healthy cells to maintaining nerve and brain function. Our bodies are not capable of

producing them and their only source is the food that we eat.

Polyunsaturated fats are important for one other main reason. Various studies have proven

that this type of fat can protect against a number of diseases. It has been scientifically proven

that these fats can aid against the development of Alzheimers disease, type 2 diabetes, and

brain decline as a result of aging.

Omega 6 is mostly derived from plant oils and comes as linoleic acid from soybean oil, corn

oil, sunflower oil as well as from numerous seeds and nuts. It is recommended by the

American Heart Association that a minimum of between 5 and 10 percent of calories should

come from these essential fatty acids.


Researchers and doctors are still contemplating over the optimal amounts of essential fat in

a persons healthy diet. Meanwhile, it is important that you eat foods that contain omega 6

fatty acids so that you can get sufficient quantities of this fat.

Food Sources Containing Omega-6

The following sources contain the highest concentrations of essential Omega-6

polyunsaturated fats:

Grape Seed Oil

Walnuts

Cottonseed Oil

Soybean Oil

Corn Oil

The food items below are also rich in Omega-6; however, they contain comparatively lesser

amount of the essential fatty acids as compared to the list above:

Sesame Oil

Pistachios

Pepitas

Pecans

Peanut Butter

Margarine

You can also eat and use the following foodstuff to gain decent amounts of Omega-6:

Almonds

Avocado

Beef Liver

Beets

Blue Crab

Brown Rice

Butter Beef Tallow


Canned Tuna

Canola Oil

Cashews

Cheese/Brie

Chicken Fat

Chicken Liver

Chicken With Skin

Chicken Without Skin

Clams

Cocoa Butter

Coconut Milk

Coconut Oil

Cooked Carrots

Corn

Corn Grits

Cream

Duck Fat

Eggs

Flaxseed Oil

Foiegras

Goose Fat

Grassfed Beef

Ground Beef

Half And Half

Halibut

Lamb

Lobster

Macadamia Nut Oil

Macadamia Nuts


Oats

Olive Oil

Olives

Palm Kernel Oil

Popcorn (Air Popped)

Pork Chops

Potatoes

Prime Rib

Seal Oil

Shrimp

Sockeye Salmon

Sunflower Oil

White Rice

Whole Milk

Whole Wheat Flour

Yams

Major disadvantages

Omega-6 sources slow down the rate at which you burn calories and increase the bodys

efficiency at wringing every possible calorie out of the food that you eat and make you

hungrier quicker. This foods cause high fat foods crave, increase appetite and lower body

temperature. Therefore, consume them since they are healthy, but dont exaggerate with the

amount of Omega-6 sources, since they wont exactly help you lose weight.

White Powders

White flours has a high ratio of nutrients and calories. When essential vitamins are not present

in the body, or are present in insufficient quantities, fats, proteins and carbohydrates cannot

be fully utilized. The majority of them are wasted while some produce certain products that

are harmful for us.


The solution for this involves bringing about changes to your diet. To be more precise, you

need to go for a reversal diet so that you take in lots of nutrients in the specific number of

calories that you consume. This reversal diet is the opposite of the general habit of humans

where we consume huge numbers of calories while getting a meager amount of nutrients.

White foods like bread, donuts and other baked goods that are produced from white refined

sources and are considered the biggest culprit in the obesity epidemic. It is essential to

eliminate white foods, for not just weight loss, but also in order to promote overall health and

wellbeing. It is very easy to overload yourself on visually harmless items like pasta or cookies.

You never know how many you have popped. And when listing unhealthy products you

consumed, youd easily ignore the peanut butter cookies or vegetable pasta as they are filled

with natural goodness of nuts and vegetables. However, those added ingredients only make

up for 20-30 percent of a meal that is otherwise laden with white powder.

Flour, pasta, rice, bread, cereal, crackers and all food items containing processed sugar are

considered white foods. Items like white beans, onions, white potatoes, turnips and

cauliflower are also white in color naturally but do not fall under this category.

The basic difference between the healthy white products and obesity-causing white foods is

fiber and processing. Processed foods have been stripped off their fiber during their refining

process. These refined carbs then become less satisfying than good carbs which leads to

overeating. The body easily absorbs these processed grains and sugars which leads to

increase in blood sugar and release of insulin. As a result, within a matter of hours, the body

begins to feel hungry again. Hence, not only did you overdose yourself on dangerous carbs,

It may come as

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