Five Tips To Burn More Fat While Eating More Food

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“Moderate replacement of dietary carbohydrate with low-fat, high-protein foods in a diet containing a conventional level of fat significantly improved… cardiovascular risk profiles in healthy…subjects.”– B.M. Wolfe, University of Western Ontario

A common assumption people have is that switching over to a healthier lifestyle means a lot more money and a lot more time in the kitchen preparing these healthy meals. That’s not true, at least not the way the eat more—smarter—program works. It focuses on enabling you to eat more SANE food while spending as little time and money as possible. While growing your own vegetables and buying organic food is great, I am going to assume that spending any more than twenty minutes and $10 on food per day is not practical. Eating more—smarter—is based on general principles that work in real life.

Health complications of obesity

Also, keep in mind that obesity has been linked to a long list of ailments, including:

 

DepressionDiscriminationOsteoarthritisRheumatoid Arthritis

Birth Defects

Breast Cancer

Cancer of the Esophagus

Colorectal Cancer

Renal Cell Cancer

Cardiovascular Disease

Impaired Respiratory Function

 Carpal Tunnel SyndromeChronic Venous InsufficiencyDaytime Sleepiness

Deep Vein Thrombosis

Type 2 Diabetes

Gallbladder Disease

Gout

Heart Disorders

Hypertension

Impaired Immune Response

Infections

 InfertilityLiver DiseaseLow Back Pain

Obstetric and Gynecologic Complications

Chronic Pain

Pancreatitis

Sleep Apnea

Stroke

Surgical Complications

Urinary Stress Incontinence
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your FREE Weight Loss Recipes, the “Eat More, Lose More” Weight Loss Recipes, the “Slim in 6” Cheat Sheet…CLICK HERE TO GET FREE WEIGHT LOSS RECIPES & GUIDES

With excess body fat linked to such major problems, there’s no need to worry about minor dietary issues before we’ve switched from inSANE food to SANE food. As researcher John Yudkin from the University of London puts it: “There is no point in worrying about imaginary dangers. If you do, you will be likely to go on overlooking the real dangers.”

Ann Example of worrying about the wrong things

Another example of this principle is artificial sweeteners. Has a typical intake of artificial sweeteners been proven fattening? No. Has a typical intake of sugar and high-fructose corn syrup been proven fattening? Yes. If you crave sweets, do not worry too much about replacing sugar and high-fructose corn syrup with artificial sweeteners. Of course, eliminating all sweeteners would be ideal. Or you could use natural non-caloric sweeteners such as stevia. But there is no need to worry about the possible negative effects of artificial sweeteners before you’ve freed yourself from the proven negative effects of actual sweeteners.

The five steps to eating more—smarter

These steps are designed to help you develop excellent health along with a world-class physique. If your goals are more modest, then you don’t need to follow these rules precisely. Do what works for you. The key is letting the scientific facts guide you to make sure that you accomplish your goals as efficiently as possible.

  1. Swap starches and sweets for non-starchy vegetables and protein
  2. Remember your ancestors
  3. Buy groceries in bulk to save money
  4. Drink Lots of Water And Green Tea
  5. Do What Works For You
Let’s dig into each one in the next couple of posts.
  1. Wolfe BM, Piché LA. Replacement of carbohydrate by protein in a conventional-fat diet reduces cholesterol and triglyceride concentrations in healthy normolipidemic subjects. Clin Invest Med. 1999 Aug;22(4):140-8. PubMedPMID: 10497712.
  2. Brownell, Kelly, and Katherine Battle Horgen. Food Fight. 1 ed. New York: McGraw-Hill, 2004. Print.
  3. Abbasi F, Brown BW Jr, Lamendola C, McLaughlin T, Reaven GM. Relationship between obesity, insulin resistance, and coronary heart disease risk. J Am Coll Cardiol. 2002 Sep 4;40(5):937-43. PubMed PMID: 12225719.
  4. Saltzman E. Benotti P. The Effects of Obesity on the Cardiovascular System In: Bray GA, Couchard d, James WP, eds. Handbook of Obesity. New York: Marcel Dekker, 1997: 637-649.
  5. Simon GE, Von Korff M, Saunders K, Miglioretti DL, Crane PK, van Belle G, Kessler RC. Association between obesity and psychiatric disorders in the U.S. adult population. Arch Gen Psychiatry. 2006 Jul;63(7):824-30. PubMed PMID: 16818872; PubMed Central PMCID: PMC1913935.
  6. Luppino FS, de Wit LM, Bouvy PF, Stijnen T, Cuijpers P, Penninx BW, Zitman FG. Overweight, obesity, and depression: a systematic review and meta-analysis of longitudinal studies. Arch Gen Psychiatry. 2010 Mar;67(3):220-9. Review. PubMed PMID: 20194822.
  7. Ma J, Xiao L. Obesity and depression in U.S. women: results from the 2005-2006 National Health and Nutritional Examination Survey. Obesity (Silver Spring). 2010 Feb;18(2):347-53. Epub 2009 Jul 9. PubMed PMID: 19590500.
  8. Amy NK, Aapoundorg A, Lyons P, Keranen K. Barriers to routing gynecological cancer screening for White and African-American obese women. In J Obes. 2006; 30: 147-155.
  9. Brownell KD, Puhl R, Schwartz MB, Rudd L, eds. Weight Bias: Nature, Consequences, and Remedies. New York: Guilford Publications; 2005
  10. Latner JD, Stunkard AJ. Getting worse: The stigmatization of obese children. Obes Res. 2003; 11: 452-456.
  11. Neumark-Sztainer D, Story M., Faibisch L. Perceived stigmatization among overweight African-American and Caucasian adolescent girls. J Adolesc Health. 1998; 23: 264-270
  12. Neumark-Sztainer D, Story M,  Harris T. Beliefs and attitudes about obesity among teachers and school health care providers working with adolescents. J Nutr Education. 1999; 31: 3-9.
  13. Puhl R, Brownell KD. Bias, discrimination, and obesity. Obes Res. 2001;9:788-805.
  14. Roehling MV. Weight-based discrimination in employment: Psychological and legal aspects. Pers Psychol. 1999; 52: 969-1017.
  15. Schwartz MB, O’Neal H, Brownell KD, Blair S, Billington C. Weight bias among health professionals specializing in obesity. Obes Res. 2003;11:1033-1039.
  16. Yudkin, John. Sweet and Dangerous. Washington D.C.: Natl Health Federation, 1978. Print.      
    Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your FREE Weight Loss Recipes, the “Eat More, Lose More” Weight Loss Recipes, the “Slim in 6” Cheat Sheet…CLICK HERE TO GET FREE WEIGHT LOSS RECIPES & GUIDES