Sugar, Fructose & Fat Gain

This could be the reason why you have struggled to lose fat (weight) &/or keep it off

Whether you have a lot to lose or want to drop a little excess, the theory is the same. Not all calories are created equal and It’s not as simple as calories in versus calories out. This method of fat loss is old school and its been shown people can actually eat MORE yet still lose body fat. To burn fat We must learn how to flick the switch from storing to burn.

Could sugar be the culprit?

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“Those of us who are obese eat more because of a faulty ‘switch’ and exercise less because of a low energy state. If you can learn how to control the specific ‘switch’ located in the powerhouse of each of your cells – the mitochondria – you hold the key to fighting obesity.” Excerpt from Dr Johnson

So why should I keep starchy carbs lower in the initial stages?

Quick take always:
By reducing “high sugary carbs/fruits” it means …
1). removing all processed foods, causes you to immediately Increase the amount of nutrient dense food = more goodness goes in
2). Blood sugars become less erratic & balanced
3). Cravings & food habits will disappear
4). Digestion begins to improve
5). Stomach discomfort reduces
6). Body naturally Is able to detox efficiently

A little bit more background …

During the initial stages it is important sugars & fructose are reduced from the body. All processed/refined foods removed & foods higher in natural-sugars be, reduced & portioned during any fat loss goal. This base level of nutrition will support & help the next step, which is to help the body switch from sugar burning (carbs are broken down into sugar) to fat burning!.
While there is ample sugars swimming around it will be very difficult. Why? Well glucose/glycogen are an easy & preferred energy source to the body. This must be manipulated in favour of fat burning to achieve the desired goal. In many people today though this is not the case, they eat minimal yet still gain and results are slow or even non existent (despite eating a so called “healthy diet”) so, therefore A calorie is not a calorie because these ‘sugars’ are found in even natural healthy considered foods.

A common conversation:
Dieter: “I’m not getting results, or even when I do the results don’t last”
Coach: “let’s look at your nutrition”
Dieter: “it’s not my diet, I eat really healthy, maybe I need to reduce calories again”
Coach: “possibly portion size could be a consideration yes, however first could you describe a typical healthy day”?
Dieter: “It can vary but usually have Granola, low fat milk or beans on wholemeal toast & a glass of orange juice for breakfast, a chicken salad wrap, cappuccino/latte for lunch & fruit in the afternoon as snacks then wholewheat pasta & sauce for dinner, maybe yoghurt & fruit for after”?
Coach: “ok, thanks, there is actually quite a bit of sugar in there, so let’s look at that & let me explain more…”

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It’s important to note here that Lower carbs doesn’t mean NO carb, we are referring to the type of carb here and specifically starches (higher sugar foods). Carbs come in a lot of forms including all greens, veggies & salads. The type I’m referring to here are higher sugar items such as fruit, pasta, rice, oats, sweet potato, yams, quinoa (anything processed – breads, pasta, chocolate, sweets, fizzy drinks, alcohol)

Quick Fact:
Certain Carbs can actually be turned into fructose in the body

So how do we flick on the ‘fat burn’ switch?

Research discovered the method that animals use to gain fat (for hibernation) prior to times of food scarcity which turned out to be a powerful adaptive benefit. research showed that the sugar ‘fructose’ activates enzyme, fructokinase, which activates another enzyme that causes cells to accumulate fat.

When this enzyme (fructokinase) is blocked, fat cannot be stored in the cell. Interestingly, this is the exact same “switch” animals use to fatten up in the autumn and to burn fat during the winter. Fructose is the dietary ingredient that turns on this “switch,” CAUSING cells to accumulate fat, both in animals and in humans! Flicking the switch is the key …

Quick Fact:

Fructose is found in many many processed foods but also in natural fruits too. Even ‘health’ foods be aware, It may be gluten free or even FAT free but is it sugar free?

Fruit, friend or foe?!

Is fruit healthy? Yes, absolutely but looking a little beyond the basics in terms of our fat burning goal.

The sugar in fruit is called Fructose & this is predominantly stored by the liver. While there is glycogen (stored sugar) hanging around, it’s harder to burn fat. Why? because your body will always preferentially burn glycogen. Think of it this way its “easier” & the body goes for the path of least resistance. It’s a slower “harder” process to burn fat. However, We can encourage more fat burning by our nutritional habits. Glycogen however does burn off fairly quickly but it takes six to eight hours before it’s really burned, or before it’s completely removed. NB: It takes a little bit longer in people who are obese.

Finishing your last meal not too late into the evening has great potential to flick that switch & means you will be in fat burning mode while you sleep!! Example: last food intake (dinner) 6pm means by 4am your body has used up its liver store & will “switch” into fat burning mode! Flicking the switch is your fat-burning secret weapon …
Whereas if you stay up until midnight and you’re eating chips and things like this… you may never burn the glycogen at all. By the time you wake up in the morning, you still have glycogen in your liver. You’ve burned no fat.

Quick Fact:
fructose is found in many processed foods, including table sugar (sucrose + fructose combined) high-fructose corn syrup is another sugar used in many conventional processed sweets/foods today.

From Research :::
“The enzyme that makes you fat is turned on in obese/overweight people,”
“….and the enzyme that makes you lean/lose is turned off.”
“…..we realised it was related to the sugar intake”

All Calories are NOT Created Equal

The research clearly demonstrates that even if you control the number of calories you eat, if those calories come from fructose, you are at increased risk of developing metabolic syndrome, or prediabetes, which includes:
-Insulin resistance
-Fatty liver
-High blood pressure
-High triglycerides

Diets containing too much fructose (remember processed foods contain fructose as well as fruits) have been shown to cause hormone disruption (called metabolic syndrome) and this primes the body full steam ahead to store fat. As soon as you throw ‘fructose’ into the mix, “calories in versus calories out” is no longer a functional equation…

This gives you snapshot glance at how you may have been struggling to lose body fat. Want to lose fat for good? Then keep posted …

 

Much Love Marti Susanne xxx

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