![]() ![]() Welcome to Kate Quit Sugar. This is best place to find out about the guide I Quit Sugar and I also let you in on my journey to sugar free living! Understanding Fasting Simply stated, biblical fasting is refraining from food for a spiritual purpose. From the beginning, fasting has been a normal. Tasty No Carb Snacks . I have found great dried meats at Native American Pow Wows. This was the basis for their ancestors ultimate travel food Pemmican. Hard Boiled Egg. Scrambled Egg – This is good if you can cook your snack. Add some of your favorite spices to help curb your appetite. Sugar Free Jello Cup. Alfalfa sprouts and tuna – you can add real Mayo if you desire. Pork Chop. Corn beef – two slices with cheddar cheese as filler without bread still makes a good sandwich. Anchovy canned in oil. How Sugar Feeds Cancer. One of the key mechanisms by which sugar promotes cancer and other chronic disease is through mitochondrial dysfunction. To read my 20 Days No-Sugar story check here. No added refined sugars (white sugar, corn. ![]() ![]() Fried Cat Fish pieces without breading. Tuna salad with real mayo – be sure there is not sugars added. Smoked Salmon pieces. Sardines – canned in oil and drained. Lean ham cubes. Sandwich made with any of these fillers and using Romain Lettuce leaves in place of bread. This can be a little messy and the lettuce has a trace of carbs but it is really a great substitute if you are craving a sandwich. Pickled, Green, medium olives – 5 have just a trace. Hamburger patty – spread with mustard or use one of your other favorite spices. Don’t use ketchup. ![]() Pastrami and low fat Swiss Cheese. Bratwurst. Smoke flavored cheddar cheese slices. Cheese can get real boring if it isn’t flavored. Also, don’t go overboard with this or else constipation could be in your future. Sliced Provolone cheese. Chicken breast – I eat this a lot and it can really be portable. Just don’t bread it before cooking. Chicken thigh or leg – again no breading. Chopped hard boiled egg with crumbled hamburger – add taco seasoning for a real treat. Pepperoni slices – 1. ![]() Jalapeno – one pepper has only a trace. Seemingly Healthy Foods that are Bad for You. Made with yogurt, granola, and fresh fruit, a parfait seems pretty harmless, but a little certainly goes a long way. In fact, unless made at home with the right ingredients, this . When in doubt, just eat some fresh fruit instead. Is sugar in the diet driving the obesity crisis? Days, 9. 00 Very Ripe Bananas. You might remember a guest post about fruitarianism on No Meat Athlete last year that drew a lot of negative comments, mostly dismissing the diet as a fad. But Ben Benulis wanted to see if there was something more to it. Here he is with a post about his experiment. If you’ve never heard of “dinosaur weiners,” it’s your lucky day. As vegetarians and vegans, most of us are comfortable going against the grain. We buck the trend of the standard diet in favor of something we feel is better. But even the most open- minded of vegetarian and vegan individuals will eventually draw the line somewhere. Case in point: Fruitarianism. Controversial things like this pique my curiosity. When I read last year’s No Meat Athlete post on the fruitarian diet, I began to ask questions: How could anyone survive, even thrive, on just fruits and vegetables? Why were people so quick to jump to conclusions that this diet was unhealthy/nutrient- deficient/unsustainable/expensive/ridiculous? Why was there such a negative backlash on something that, to me, sounded kinda cool? If fruits and vegetables are the healthiest foods, is it really so crazy to eat them to the exclusion of everything else? If you look at the comments of the NMA post on fruitarianism, a lot of people seemed to magically become experts on why this was bad, without ever having read anything else on the topic or, better yet, trying it themselves. I had the opposite reaction — someone going so ridiculously against the grain intrigued me. ![]() With such negative backlash, I wondered what the big deal was. I had to investigate for myself. A rose by any other name. It turns out what many of us call “fruitarianism” is actually the 8. Dr. Graham is a lifelong athlete, a raw vegan since the 1. I was born. It’s the culmination of years of experience and research that produced a few other books as well, including Grain Damage and Nutrition and Athletic Performance. Before anyone undergoes such an endeavor (or dismisses it outright), I’d suggest picking up this text. If you’re looking for the Cliff’s Notes version, here are some of the highlights of the 8. Eat plant- based whole foods in their natural state. Nature provides food to us, as is, with everything we need. If we cook something, we alter it and it is no longer a whole food. Protein from raw plants is best. Cooked protein from any source is denatured. Animal protein is especially toxic. When calories from fat exceed 1. Cooked fats in particular are carcinogenic. Oil is not a whole food and should be avoided. Carbohydrates are then left to be at least 8. It tastes great, comes in its own packaging, and doesn’t need to be cooked or altered in any way. Grains are indigestible in their raw state. Since one has to cook them, they are not a whole food. Grains have a poor micronutrient content (relative to fruits and vegetables) and various “anti- nutrients,” such as gluten. Putting theory into practice. I’d advise a gradual transition to the diet. I experimented with his recipes and slowly started incorporating more and more fresh fruits and vegetables in my diet until they were about 8. Once I felt comfortable with this, I decided to try a 3. Fundamentally, the 8. Diet involves getting your primary calorie source (9. Your main source of macronutrients (calories, carbs, protein & fat) is fruit and your main source of micronutrients (vitamins and minerals) is vegetables. However, since fruits are far more calorically dense than vegetables, you end up eating equal volumes of fruits and vegetables. Here is what a typical day looked like for me: Breakfast: 1- 2. L of water. On very active days, I ramped up my calorie count. In all, I was able to cover all my macro and micronutrient needs, aside from Vitamin D and Vitamin B1. I feel pretty darn good about that. The good, the bad, and the ugly. Who has 2. 7 ripe bananas in their house for one day of eating? It can be a bit challenging. To make it work, I discovered a few key strategies: Inventory management: I’d like to think my work background in supply chain management helped here. Not only did I need to have enough fruit, I needed to have enough RIPE fruit. When you buy fruit from the grocery store, it usually isn’t ripe yet — there is a window of ripeness between underripe and overripe that must be carefully managed. There’s a highly technical way to determine ripeness, and I’ll let you in on the complicated secret: A banana must be brown and speckled, like a “dinosaur weiner.” (If anyone asks you where you got such privileged information, don’t tell them I let you in on the secret!)I needed lots of speckled dinosaur wieners. I found out that if you buy an entire 4. Turns out this diet is pretty cheap after all!! Of course there were the awkward questions at the checkout line. I got tired of people not believing me when I said I was going to eat them all so I started telling people I had a pet monkey. Whenever a certain type of fruit was on sale, I bought as much as I could carry. On one weekend drive out to the country my wife and I passed a farm fruit stand got a 4. For 3 days, I ate pretty much only farm- fresh organic peaches and spinach. Despite what you may think, it was fantastic. A blender is essential: 3. There end up being endless permutations of possible smoothies. For the sake of easy digestion, smoothies of more than 3 ingredients are discouraged. If you’re on the 8. Social situations: The diet makes it challenging (not impossible) to meet friends for dinner. If people asked, I just told them I had eaten before I got there (which was often true). Your main option at any restaurant is a salad with no dressing. Taste buds: The longer you do this diet, the more your taste buds “wake up,” and you no longer need dressing on a salad because the vegetables taste so good on their own. My taste buds became “re- sensitized”. Fruits and vegetables just tasted better and had more flavor. Lettuce and spinach, just on their own, tasted delicious. Conversely, veggies like jalapenos, olives and banana peppers (which I always loved) had almost too much flavor and became hard to eat. Cravings for things outside the diet: This was tricky. There were times when cravings for a burrito or tofu stir- fry crept in. To manage this, I ate enough fruit during the day so that I would always be satisfied. I counted my calories to make sure I was getting enough to sustain me through the day. Once I mastered that, the cravings never really hit me anymore. The results. While undertaking this experiement, I noted a few changes in my body. I lost 5 pounds of body fat, going from 1. I was eating as much as I wanted (anywhere from 3,6. I also noticed insane athletic recovery. I’m no Ironman triathlete, but I do like to get out there and hit it hard when I can. I had one day where I did 2. The next morning I woke up fresh as a daisy not an ounce of soreness. I slept better. I was more productive at work. I just felt better. Lasting impact? I was a “fruitarian” for 3. On the 3. 2nd day, I broke down and had some Chinese stir- fry. I had an obligatory monster burrito and even an entire Whole Foods vegan pizza in one sitting. At the end of the week, I went out for a run and woke up the next day, sore for the first time in over a month. That was the signal to re- embrace the diet. This time, I’m going for 6. Ben Benulis is a vegan footbagger and runner who also enjoys cycling and strength training. He blogs at Vegan Gym Rat and is sometimes hangs out on Twitter as @ironcladben. PS — For any NMA readers in the Madison, WI area this morning (Friday, Sept. Ironman Wisconsin or anything else, NMA writer Susan Lacke is hosting a little meetup at 1. AM at the coffee shop on Main and Martin Luther King in Madison, by the Ironman Registration. Succesful Dieting With The No Carb Food List. Thousands of people have experienced amazing quick weight loss with a diet based on the No Carb Foods List. Foods with no carbs help with losing weight because they allow your body to burn the fat stored in the belly, hips and other places instead of the sugars that are found in carbohydrates. The one problem with this type of diet is you can very quickly get tired of eating only one are two types of high protein foods. Luckily, there are some great no carb recipes that are available to you for changing your meals and snacks. No carbs foods diets have been around since the beginning of time because our ancestors were mostly meat eaters. Almost all meats are no carbohydrate foods and thus they were naturally eating the kind of diet that we are trying to utilize today. Almost all low or no carb foods are found in the meat category of the government’s food triangle. There are a few vegetables that are zero carb foods but the majority will be something from the beef, chicken, turkey, pork, or fish categories. The reason for this is that meat does not store carbohydrates within the flesh. Therefore, most meats are almost all high protein low carb foods. A few shellfish store some carbhohydrates and you have to be careful of meat products that have fillers added. This could include meatloaf, sausages, and hot dogs. You can always look on the package and see how many grams are in a serving. If it shows some grams of carbohydrates then you know the food is not a truly no carb food and instead if it has just a few grams it is a low carb food. Another great food is eggs. You can eat all the eggs you want without adding carbs to your diet but you do have to be aware of cholesterol. The cholesterol in eggs is stored in the yolk so if you are watching the amount of cholesterol you ingest you can just eat the egg whites. Egg whites are one of the best no carb foods available. You can also buy what I call “fake eggs.”These are the egg mixtures you buy in the box at the refrigerated section of your grocery store. They aren’t really fake, they are made with egg whites colored yellow to make them appear to be scrambled up eggs. One thing people notice when they are looking at a list of no carb foods is that there are not any no carb fruits. The reason for this is the fruits naturally store carbohydrates. That is why they are sweet. You are tasting the fructose, which is also called fruit sugar, and this fructose or sugar is converted into carbohydrates in the body during the digestion process. Because of this no carb weight loss diets can not include high carb fruits. This is too bad because when we are looking for a no carb snack or no carb snacks we may think about an apple or an orange or a banana but these would be no no’s. The only fruit I have been able to find is olives. They grow and trees and they have the seed inside the flesh or covering so they are considered fruits but they are not what most people think of as delicious sweet fruit. The fact that they are not sweet is why they fit into this type of diet. The olives are not loaded with sugar like other fruits so they do not contain carbohydrates. Writing a simple no carb shopping list can be pretty easy. You mostly are looking for meats and animal products. For example, you can have butter and cheddar cheese but milk surprisingly enough has some carbohydrates in it so it is not a no carb food. You no carb grocery list can also contain oils. You can have peanut oil for flavor but you can not have peanuts because they contain carbohydrates. You can also have butter which is good for the flavor and also the butter and oils make it much easier to fry the foods you can eat. A taste change tip would be to fry your meats in different oils. Fore example, one day you could use peanut oil, the next day olive oil, the day after that try butter, and then sunflower oil. Each of these add a different taste to meat and it helps to vary the monotony of eating the same thing over and over. Don’t forget spices either. Prepared yellow mustard is another one of the zero carb foods and it can really good at helping you with your no carb weight loss. Real mayonnaise is another condiment that can be used. Mixing mustard and mayonnaise together creates a tasty topping for beef and turkey. I don’t really care for it so much on pork or fish. Ketchup on the other hand contains sugar so it can not be eaten when you are striving to create no carb meals. When planning your no carb menu don’t forget to include more exotic meats. If you or someone you know is an outdoorsman or outdoorswoman and hunts game this a great way to change the items on you diet. Venison and duck are very good meats to eat because they are lean along with being very high in protein. The Indians ate pemmican because the protein in the lean meats gave them long term energy supplies along with the fats added from the animals. Unfortunately, pemmican is not a good for us because it usually contained high sugar content berries. The sugar in berries would break down into carbohydrates in out bodies and that is what we are tying to get away from when trying to diet on no carb no sugar foods. There are generally two types of bad carb foods. The first is fruits because of the fructose and other sugars in the pulp. The second is grains. This is why we really don’t have a true no carb bread. Some breads made with grains can be considered low carb bread but if there are any grains at all it will not be no carb food. There are some recipes that claim to be no carb recipes for bread but they aren’t really a bread like you and I would think of them. Through out history breads have been made from grains and as I said grains are not on our allowed food list. Not eating any type of bread product is one of the hardest aspects of this type of diet. Breads, cakes, cookies, and pies have become a real staple in the United States and other western countries. Wait a minute. These are the countries with the highest obesity rates and the fastest rising obesity rates in the world. Do you think there could be some kind of correlation there? This is what modern science is starting to realize. These foods that are high in carbohydrates may not be good for our bodies at all. A no carb menu is easy to develop and appears to be something our bodies are more in tune to use effectively. Along with obesity another health problem of gigantic portions is diabetes. In particular, type II diabetes which is also called late onset diabetes. This term meant that in the past people started to be affected by diabetes late in life after they had spent years eating foods that over taxed their pancreas. Eating a high carb diet puts a lot of extra sugars into your blood stream. The pancreas manufactures insulin and this insulin is what converts the sugars into fuel for the body. You can think of the pancreas as a pump that pumps the insulin into the blood stream to convert the fuel. When we eat no carb foods and no carb snacks we are not forcing the pancreas to make insulin and thus we are not wearing it out. When we eat a diet high in sugars and carbohydrates we are forcing the insulin pump to work overtime and eventually it can not create the insulin effectively. This is why people with diabetes need to take synthetic insulin. Their pancreas can no longer make what the body needs to function properly. The really scary thing now is we are starting to see a dramatic increase in the cases of teenage and young adult type 2 diabetes. By getting away from a diet based on foods with no carbs and instead consuming foods loaded with carbs we are changing when this disease is affecting people. The list of no carbohydrate foods do not wear out the mechanism for converting sugars because insulin is not required to digest protein. It seems too many that we are forcing the disease of diabetes onto our young people by the diets they are following. It is not only a matter of weight loss and dieting, it is also a matter of life and death or the removal of a limb. In our history, it has only been recently that we have eaten a lot of grains because we have not been farming that long. Most wild grains are not that palatable before they are manipulated by man with cross breeding programs and other techniques. Take corn for example. In its wild form the ears are only the size of your little finger and are almost inedible. It took hundreds and thousands of years of cross breeding programs to get the varieties we enjoy today. Corn is definitely not a low carb food so the term enjoy may not be the correct one to use. One of the major culprits in our increased rates of obesity and diabetes is high fructose corn syrup. This is made from the natural fructose sugars removed from the corn kernels. The big problem is that these natural sugars are then concentrated thus the term high fructose. This concentrated food is then consumed and the pancreas has to do not only double duty but triple duty in order to deal with it. You can learn more about this at No Carb Food on this blog. The question many people are asking is what are we doing to ourselves and our children by not eating a diet of no carb foods and low carb foods? It appears as though our bodies are not designed to live off all these carbohydrates we consume today. Our society is getting warning signals in the form of increased obesity and diabetes rates throughout all age groups but primarily our children and young adults. If we would throw out the fast food and start eating no carb snacks we may make headway on solving this problem. No carb fast food is something that people look for all the time. The problem is most fast food is loaded with sugar and grains because they are cheap. Thus, if you are going to eat fast food you are going to be required to eat unhealthy levels of carbohydrates. Focusing on no carb foods and no carb snacks may take some fore thought but that never killed anybody. On the weekend buy a turkey and cook it up while you are out doing something else.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |