[Fit 4 Real]

Its called supportive nutrition and you need to buy nothing other than food...Thats all! No pills, powders, juices or bars.

Supportive nutrition is not the answer to safe fat loss, it is however a major player in the synergy that allows this to happen. The other 2 aspects are a concern for muscle (the only place on the body fat is burned) and moderate aerobic activity(too much can keep you fat). But I will address those in separate posts.

I will simplify it for you here.

Supportive nutrition, or eating supportively, is the act of ingesting foods in a way that is supportive to your metabolism. We discussed what metabolism is earlier, the speed at which your body burns through food. Eating this way is not a diet and it is not a fad, it is simply the way we were born to eat. For those of you reading this book that has had a baby, you will soon understand why.

To truly eat supportively you must consume a visible serving of a LEAN PROTIEN, A STARCHY CARBOHYDRATE and A FIBROUS CARBOHYDRATE every 3 to 3 ½ hours. It’s that simple. Now it is not easy to eat this way, and it would be wrong for me to ask you to eat this way without an extensive explanation. That will come.

I know you are saying to yourself “I have been hearing everywhere that I am supposed to avoid carbs. Right?” Well, no. Not at all. That is one of those false beliefs I explained earlier. It was better to leave that one until this section. We will get to the importance of carbohydrates shortly; first I want to explain supportive eating.

Here are some examples of the three groups you will need to eat from:

Lean Protein

ü Chicken breast

ü Turkey breast

ü Egg Whites

ü Most fresh fish fillets

ü Shellfish



Starchy Carbohydrate


ü Potato

ü Whole grains

ü Brown Rice

ü Oatmeal



Fibrous Carbohydrate


ü Cauliflower

ü Broccoli

ü Mushrooms

ü Peppers

ü Onions



It doesn’t seem that hard after all, does it? An example of a supportive meal would be Chicken breast with brown rice and mixed vegetables, or an egg white omelet with peppers, onions and mushrooms with a side of oatmeal or whole grain toast. I understand that most of you have lived with the idea of a small, if any breakfast and lunch and a large dinner. So eating supportively will pose a small challenge, but it can be done. And to prove how it is natural instinct all we have to do is go back to the new baby example.


A baby wants to be fed every three hours like clockwork. Remember the 3am feedings? It seemed like the only thing the little one did was eat and sleep. But he/she ate every three hours. And that is supportive.

There are, most likely, a few questions bouncing around your head now. Why the carbs? Why do a lot of diets talk about reducing them? That is simple. First of all, carbohydrates are your body’s preferred source of energy. They fuel everything you do from moving to breathing to thinking. But there are two types of carbohydrates, simple and complex.


Simple carbohydrates are ones that convert quickly to blood sugar or glucose. A few examples of a simple carbohydrate would be things like cookies, cakes, sugar and refined flour or white flour. A complex carbohydrate is one that is a complex string of sugar molecules. Because they are made up of these complex streams of molecules, your body really has to work to break them down to be converted into glucose in the blood. This causes the complex carbohydrate to be released slowly and steadily into the bloodstream, thus avoided large spikes in blood glucose. The chapter on sugar will cover this in detail.

With good supportive eating habits you will always have a nice steady stream of glucose into the blood, which will allow your body to release fat. This is extremely important due to the fact that the glucose is carried in the blood and stored as glycogen in the muscle.

Glycogen is the fuel for ALL muscular contraction. Muscular contraction is not only involved in exercise, all movement we do requires muscular contraction on every level. From blinking to thinking, glycogen is your fuel. As long as you are consuming adequate carbohydrates, you are accessing stored glycogen and burning it up. The thing is that it is quickly replaced.

This is a key understanding at any suggestion of reducing carbs in order to lose “weight”. Supportive eating is the only way we were meant to eat.

Following is a list of the three food groups to choose from. Always remember, consume one visible serving from each group every 3 – 3 ½ hours. Avoid all simple sugars and refined and bleached flour. You will be well on your way to a healthy lifestyle feeling better than ever.

I know this was a long post...But it is crucial to know this info...You don't need to be duped....Just educated! Bafore you cut out a nutrient from your diet...Understand its role..

[veggie]

Are you looking for a buddy? I think you are in the wrong forum if you are not Weight loss is a simple calorie in and calorie out thing to me.

[NYCT1981]

lol

[Fit 4 Real]

It is a lot more than calorie in calorie out in many ways...The most important being the fact that all calories are not created equal. There are actually 2 kinds of calories. Thermic and non thermic.

Thermic calories are ones that require your body to work to use them up as energy. They require more energy production.

Non -thermic calories are ones that basically go in and out.

This is where diet centers and diet programs based on calorie deprivation and calorie counting fail their users. If you need 1600 calories a day to survive it makes a huge difference if those calories come from supportive meals or cookies and ice cream.

Also the fact that far to many people put all of their faith in counting calories and do not even know what they are. A calorie is actually a kilocalorie and is simply a unit of heat. It is the amount of energy that is needed to heat 1 litre of water 1 degre celcius.

Here is a danger of calorie restrictive diets.Here is a scenario for you, it may have happened to you or someone you know but you have seen it happen. We will say you for the sake of argument. You decide that it is time to lose some weight and you see an ad that promises that you will lose ten pounds in ten days. Reluctantly you winder in to the center or church basement to find a group of people and someone who calls themselves a diet counselor or expert. As you sit down with this “expert” you both discover that you are consuming too many calories so you must cut them down. After a week of living with this diet of few calories you return to the group for a weigh in (not a good way of measuring success) you step on the scale to discover you lost five pounds. Great! You find another three dropped off in the second week. The third week you find out that you lost nothing from the week before. Oh, but there is nothing to worry about, and your calories are cut again. Now you are starving, craving a piece of cake or a slice of pie, but you hold off. You have willpower. Low and behold, the next week you lose two more pounds. You have reached your goal, you can eat normal again, and you lost ten pounds. So you eat regularly for a while, only to find that you have gained back the ten pounds and a bit more. So you go back to the program that worked before. And so on and so on, you get the picture.

What happened? Well, it is a trick of the diet centers. The weight that you lost was comprised of three things, water, a little bit of fat but mostly muscle. We know that muscle is a metabolically active tissue, which means that is where fat is burned. By putting the body in a state of starvation, you slowed down your metabolism causing the body to store fat as a survival mechanism and cannibalize muscle tissue as a form of energy. Since five of the ten pounds you lost was muscle, you lost the ability to burn between 250 and 500 calories at rest. When you resumed your eating habits your body started storing those calories as fat, hence the “yo-yo” syndrome you find yourself on. The answer to this dilemma is solved in the supportive eating chapter, so don’t you worry.

Most people attribute this “yo-yo” syndrome to a lack of willpower. It has nothing to do with willpower or being weak. Your body wanted what it needed to survive and simply craved life over weight.

I posted in here because I figured it would be a good place for people to find me as their buddy for educational purposes.

[NYCT1981]

Well... we are on the internet... so it's hard to know who is an "expert."

I like this site because there are people of varying experience... some have already lost weight, some are just getting started. I'm looking for people who are going through/have gone through the same stuff... not someone to lecture me. You seem to sort of be underestimating the knowledge of people on this board. Of course, this is just my opinion, so no offense need be taken.

[Fit 4 Real]

Was once 240 pounds and in a horrible car accident...After which I healed and graduated college in fitness leadership....I have been through it all....What I am doing is educating on the truth and helping people see past the misinformation and lies in the industry...That is all