Weight Loss Diets and Fat Reduction Guidelines to Speed Up Body Fat Burners

Weight Loss Diets Problem & Solutions

In my last post I blogged about Dr. Mark Stengler’s secret to lose weight. He believes that there are seven causes of weight problems — diet is one of them. And again, to learn more of his fat reduction guidelines you can check them out from his book, “The Natural Physician’s Healing Therapies.”

I’m going to share with you what he says in his book with regards to weight loss diets problem. You can also find a few of Dr. Stengler’s tips and solutions in this post.  This is what he says. . .

Weight Loss Diets and Fat Reduction Guidelines to Speed Up Body Fat Burners

“The biggest problem with general weight loss diets is that they put everyone on the same regimen. Any diet that does this is destined to fail for a certain percentage of people.

Everyone is biochemically unique and responds differently to different foods. Food preferences are as unique as taste in clothes. But you may “wear” one diet a lot better than you do another one. Some people do better on a vegetarian diet, while others do worse. Others do fine on a diet that focuses on a protein foods. Also, I have seen some people do well on a diet that’s custom-designed for a specific blood type.

Deciding which diet is for you may be a process of trial and error unless you see a physician. I have found some successful diet guidelines that will help you turn on your body’s fat burners.”

Dr. Stengler’s Diet Guidelines

    • Watch Your Sugar Intake

The average American consumes 125 pounds of sugar a year — it’s no wonder this country has a weight problem.

Every time you consumed refined carbohydrates (simple sugars) your body responds by releasing insulin, which transports blood sugar into cells. The rapid release of sugar into blood stream results insulin “spikes”. These sudden spikes of insulin cause fat storage.

If you consume a diet of refined sugars for a long time, the cells response to insulin becomes sluggish which leads to condition known as insulin resistance. When glucose isn’t transported into the cells efficiently — because of insulin resistance — your body stores glucose as fat.

You should try to avoid or minimize refined carbohydrates such as pastas, white rice and non-whole-wheat grain products.

Refined carbohydrates can be consumed in moderation if you also eat high-fiber foods such as vegetables, whole grains and legumes. The fiber helps slow the release of sugar into the bloodstream.

Also avoid white and brown sugar, corn syrup, dextrose, fruit juices, maple syrup, candies, and chocolate bars.

Fruit juice is concentrated sugar and should be consumed in moderation. Don’t drink fruit juice on an empty stomach, and have it with foods to slow the sugar absorption.

The herb stevia is excellent to use as sweetener. It does not adversely affect your blood-sugar levels, even in people with diabetes.

  • Watch Which Fats You Eat

    Wrong types of fats worsen insulin resistance and contribute fats deposits

    • What to avoid:
      a. Saturated fats – found in red meat and dairy products. These worsen your weight problem and increase your risk of heart disease and certain cancers.
      b. Fake fats (synthetic fats) - include trans fatty acids found in fried foods, margarine, and products containing partially hydrogenated oils.
      c. Stay away from oils that are rich in omega-6, such as sunflower, corn, soy and most other cooking oils. Use extra-virgin olive oil instead.
    • Bonus tip:
      Focus on omega-3 fats that are highly-concentrated in cold-water fish such as salmon, mackerel, and herring. Omega-3s are also found in flax seeds, flax seed oil, and walnuts.
  • Balance Your Carbohydrates, Proteins and Fats

    The ratio of carbohydrates, proteins and fats is important in a successful program of fat reduction.

    In general, Dr. Mark Stengler finds a lot of people lose weight more efficiently on a diet that emphasizes a little more protein and less carbohydrates and fats. This works because people focus on getting more protein and getting less refined carbohydrates. Protein does not cause blood-sugar spikes and thus does not cause fat deposits.

    The trick is to eat high-quality proteins which include fresh fish, nuts, seeds and relatively high-protein plant foods such as soy and corn. Other good animal sources include organic eggs and poultry.

    Dr. Stengler also finds that a good diet for fat reduction has approximately 40-50% complex carbohydrates, 30% fat (good fats such as omega-3s), and 20-30% protein. You don’t need to stress yourself by trying to calculate the percentage of calories. Make sure you include a good protein, complex carbohydrate and a good fiber source in each meal.

    He advises to find what proportions of carbohydrates, proteins and fats are optimum for you and adjust the percentages accordingly.

  • Counting Calories Isn’t Necessary

    Calories are a factor in fat reduction. The higher the number of calories from food, the more energy you must expend burning them off. With Dr. Stengler system, counting calories is obsolete.

    When you focus on quality foods and the right ratio of different types of foods, the calorie count will remain at a level where you can lose weight.

  • Eat Smaller Meals

    Eat smaller, more regular meals through out the day helps to quell the appetite and level the blood sugar. This is a long-term strategy for fat reduction.

  • Do Not Skip Meals

    According to Dr. Stengler that 30% of his patients revealed to him at their first visit that they skipped meals. If you skip meal this signals the body to conserve energy and store fat. Never skip a meal.

    If you don’t have enough time to make breakfast in the morning here’s Dr. Mark’s suggestion — prepare the breakfast the night before or make yourself a protein shake.

    Dr. Stengler’s Breakfast Protein Shake
    Combine 1 scoop of soy or whey protein powder with soy or rice milk, and 1-2 tablespoons of ground-up flaxseeds. Add some blueberries or another fruit you like.

    It will take you only 2 minutes to make it. This protein shake supplies you with protein, carbohydrates, good essential fatty acids and fiber. This helps you level out your blood sugar and prevent fat storage. It also increases you energy and mental sharpness.

  • Harness the Power of Plant Foods

    Don’t forget the power of plant foods when you’re on a fat reduction diet. Vegetables and fruits are excellent sources of fiber to bind fat from foods and expel it in the stool.

    Benefits of Plant Foods:

    • 1. Fiber – slows the release of sugar from foods into the blood stream. Soluble fiber sources include oat bran, dried beans, peas, rice bran, barley and apple skin.
    • 2. Phytonutrients – Plant foods are also excellent sources of phytonutrients that aid the body in processing of burning fat which is called fat metabolism.
    • 3. Amino Acids – You can get the full spectrum of amino acids from the combination of various plant foods. They are also very important for detoxification. Proper detoxification removes toxins that cause fat storage and water retention.
  • Watch Your Water Intake

    Drinking an adequate amount of water is critical for weight loss. Dehydration causes the body to store water. Water retention is a large factor in weight gain. Water is also very important for detoxification.

    You should drink at least 6-8 (8 oz.) glasses of water daily (48-64 ounces). Avoid caffeine (coffee), salt, alcohol which can cause dehydration.

  • Identify Your Food Sensitivities

    To lose weight fast, you need to identify your food sensitivities. Identifying the individual’s food sensitivities is one of the ways that Dr. Stengler does to expedite the weight-loss process for his patients. Different people are sensitive to different foods. Food sensitivities cause water retention and make metabolism and detoxification more sluggish.

    Many of Dr. Stengler’s patients who have had food-sensitivity testing reported that they lost extra weight by avoiding foods to which they are sensitive.

Source: Dr. Mark Stengler, The Natural Physician’s Healing Therapies, pp. 151-155

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