All this month we are sharing our views on health through nutrition, something we call [LivFit]. Our [LivFit] seminar is our most popular health class and this fall, we are teaching a new and improved version of it. In order to introduce you, or remind you, of our [LivFit] approach to health, we are taking a topic each week and highlighting it here on our blog.
[LivFit] Approach To Weight Loss
It seems simple right? “Eat less, exercise more, and you will lose weight.” Unfortunately, it is just not that easy. Yes, most Americans could use a few less calories in their daily intake, but look what happens when you restrict calories:
- Your metabolism slows down to match your restrictive diet.
- Hormones increase your appetite causing you to eat more at each meal, leading to fat gain.
- Stress hormones increase, causing a rise in inflammation and disturbances of sleep.
All this equals to why calorie restrictive diets are doomed to fail and produce illness, not wellness.
The [LivFit] Approach
So what if we could maximize foods that make us feel full but don’t overwhelm us calorically? This would allow us to lose weight without stressing the body. This is the [LivFit] approach to weight loss: maximize nutrients, feed the brain, increase your metabolism, burn fat, and enjoy your food!
Before we give you any how to’s, remember, when you are looking to drop weight or if you are changing up your diet plan, keep your recipes simple. Sure, there are wonderful tasting and healthy recipes out there that have 20 exotic ingredients. But minimizing these adventurous meals to only special occasions will help you be more successful long-term. On the everyday menu, keep it simple and easy, but not a processed or freezer meal. Also, eat plenty of food. These [LivFit] friendly foods may make your plate appear to be overloaded with food, but don’t equate that with extra calories or a weight gaining portion. Eat enough food to feel satisfied, but not stuffed.
[LivFit] Weight Loss – It is not low carb.[LivFit] is not exactly a low carb philosophy, but remember that when it comes to fat loss, carbs can be your enemy. We teach a simple saying, “You have to earn your carbs.” Reserve meals that are higher in healthy carbohydrates for the days that you need this important energy producing macronutrient. In order to earn your carbs, you have to get up and move.
There is no substitute for activity in your day. It doesn’t have to be “exercise” but it does have to be activity that burns energy. For most people, that will allow 7-15% of your daily food intake to be from carbohydrates. If you are exercising intensely, you may need to increase your carbohydrate intake to 15-30% simply to stimulate fat loss. This is because a low-carb diet may stress the body out during times of high physical activity.
Picking the right carbohydrate is the most important thing when choosing to include carbs into your meal. Processed carbohydrates like wheat flour and sugar need to be replaced with real food that are packed with nutrients. For example, try this [LivFit] friendly, carb heavy breakfast that is fat burning on an active day.
Pumpkin Protein Pancake
3 T canned plain pumpkin purée
½ Tsp vanilla extract
2 Tbl ground flax meal
1 Tbl vanilla whey protein powder
¼ tsp baking powder
Dash of salt
1 tsp of cinnamon
¼ tsp of ground cloves
Mix all ingredients and cook on a medium hot skillet.
Top with: butter, cream cheese, or Pumpkin Spice Syrup
Pumpkin Spice Syrup Recipe
1 ½ cups of water, 6 Tbl pumpkin purée, 1 tsp pumpkin spice, ¼ tsp salt, 2 tsp coconut oil, ¼ + ⅛ tsp glucomannan, ½ tsp vanilla extract, ½ tsp maple flavoring, 1 tsp of stevia extract
In a small saucepan, whisk together the water through coconut oil and bring to a boil. Sprinkle the glucomannan in while whisking so it doesn’t clump. Whisk the syrup until it thickens slightly (a few minutes), then remove from heat. Whisk in the extracts and stevia. Let cool and store in the refrigerator. The syrup will get thicker as it cools.
Protein for Weight Loss
A high protein meal is essential for those who are trying to lose weight. Protein is the building block for the muscle production needed for increasing your metabolism. Protein also helps to stabilize blood sugar, an important key to preventing fat gain. Protein slows carbohydrate absorption allowing for longer energy production. Protein should be a part of every meal and snack of the day.
Weight Loss Action Points:
- Eliminate refined sugars and flour from your diet.
- Earn your carbohydrates with exercise.
- Always include protein when ingesting healthy carbohydrates.
- Never include fats with carbohydrates.
If you want many more tips on this topic including recipes, menu plans, and more, join us for [LivFit] Thursdays, September 28th-October 12th, at 6:00pm, in our Roanoke chiropractic office. Learn more on our [LivFit] page. Seats are limited, so email us to reserve your spot today!
Daryl C. Rich, D.C., C.S.C.S.