8 Distressing Signs You Are Suffering From Too Much Sugar!

8 Distressing Signs You Are Suffering From Too Much Sugar!

too-much-sugarAll health experts will agree that carbohydrates, especially refined ones, are some of the most harmful ingredients for the human body. Unfortunately, sugars are so present in our daily diet, that’s it’s virtually impossible to avoid them, even if we tried. In the long-term, sugar creates addiction, which apart from children, affects adults as well.

According to Dr. Robert H. Lustig, M.D. and Professor of Pediatrics in the Division of Endocrinology at the University of California, San Franciasco (UCSF), sugar consumption is the cause behind the majority of chronic illnesses prevalent today. Lustig is also the renowned author of “Sugar: The Bitter Truth”, but also a pioneer in decoding sugar metabolism. The doctor claims that the human body can safely metabolize a minimum of six teaspoons of sugar per day. But, statistical data reveal that on average, Americans consume over three times that amount, meaning that this excess sugar becomes metabolized into body fat. This is the root cause of most chronic metabolic diseases of today.

Some of the harmful effects of excessive sugar consumption include:

  • Excessive sugar intake overworks and damages your liver. Health experts say that the damage is similar to that of alcohol because all the carbohydrates you consume end in the only organ that has the transporter for it – the liver.
  • Excessive sugar intake leads to weight gain and affects your insulin and leptin function. It also “tricks” your metabolism by turning off your body’s appetite-control system. In other words it fails to stimulate insulin, which in turn fails to suppress ghrelin, or “the hunger hormone,” which then fails to stimulate leptin or “the satiety hormone.” This results in overeating and eventually in insulin
  • Sugar affects proper metabolic function as excessive sugar intake triggers a group of symptoms known as metabolic syndrome. This leads to weight gain, abdominal obesity, decreased HDL and increased LDL, elevated blood sugar, elevated triglycerides, and high blood pressure.
  • Excessive sugar intake also increases uric acid levels, which increases your risk of heart and kidney disease. What’s more, uric acid levels are used as a marker for fructose toxicity. According to a recent study, the normal range of uric acid is between 3 to 5.5 milligrams per deciliter. If you have higher uric acid levels, you’re at a risk of fructose toxicity.

These are warning signs that you’re eating too much sugar:

1# You’ve been putting on some weight.

This is no surprise as high sugar intake points to a calorie surplus. Unfortunately, sugar has no protein or fiber, meaning it doesn’t satiate your cravings – it only makes you eat more. Sugar also triggers insulin secretion, and insulin plays an important part in weight gain. To be more specific, when you eat sugar, your pancreas produces insulin, which transports sugar to your organs to be used for energy. So, when you stuff yourself with sugar, your body secretes more insulin. This excessive sugar intake leads to insulin resistance over time. And, according to health experts, insulin resistance means that your body can’t respond to normal insulin levels properly, therefore it can’t metabolize sugar properly. So, the initial weight gain from sugar calorie surplus turns into disruption of your normal insulin response – that’s actually the relation between insulin resistance and obesity. The most serious outcome is diabetes as this condition occurs when the pancreas is overworked for too long.

2# You constantly crave sugary things.

According to Brooke Alpert, M.S., R.D., and author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, the more sugar you consume, the more you crave it. In other words, high sugar intake becomes a vicious and addictive circle. Sugar addiction is compared to the one produced from drugs as sugar also gives you a high followed by a crash, just like an actual drug.

3# You’re way moodier than usual.

The blood sugar crash that occurs when sugar is metabolized in your body triggers mood swings. Low energy levels also contribute to moodiness.

4# You feel sluggish throughout the day.

Sugar consumption first causes a spike of insulin and good mood, but once sugar is metabolized, it causes an inevitable crash. According to Brooke Alpert, energy is most stable when blood sugar is stable, which means eating too much sugar, affects your blood glucose levels, which leads to highs and lows of energy. Just for the record, energy is also obtained from protein and fiber, both vital nutrients for balanced energy levels.

5# You’ve been getting more cavities.

Mouth bacteria thrive on food remains that get stuck between teeth. This results in acid secretion, which than leads to tooth decay. Although the human saliva keeps a healthy balance of bacteria on its own, eating sugar can impact the pH and affect your oral ecosystem.

6# Your skin won’t stop breaking out.

According to Rebecca Kazin, M.D. of the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins Department of Dermatology, people react to insulin spikes from sugar intake, which triggers a hormonal cascade resulting in acne or rosacea breakout. If you happen to have sensitive skin, keeping sugar intake under control is really recommended. If you don’t, “you may be treating skin for other issues without getting to the bottom of what’s really going on.”

7# Nothing tastes as sweet as it used to.

Among other things, eating too much sugar affects your taste. In other words, high sugar intake increases your sugar tolerance, so you find yourself eating more and more sugar to satisfy your sweet tooth. This means that it takes lots of sugar to feel like something is really sweet. To lower your tolerance and be satisfied with low sugar levels, you need to start cutting down on sugar, which make be hard at first.

8# Your brain tends to get foggy, especially after a meal.

According to health experts, brain-fogginess is a common indicator of low blood sugar levels. When you overload your system with sugar, your blood glucose levels rise and fall sharply rather than gradually. Brooke Alpert claims that cognitive issues and impairment are seriously affected by poor blood sugar control.

STEP FAR AWAY FROM THE CHEESECAKE

A caloric deficit of approximately 3,500 calories (kcal) is needed to lose 1 pound (lb) of body fat. If your goal is to lose 1 to 2 lb per week (a reasonable goal for most overweight individuals), this would require a caloric deficit of 500 1,000 kcal each day! For most people, this would mean 30 to 60 minutes of intense exercise daily. Unfortunately, most American adults are extremely sedentary with about one third getting no physical activity and most people becoming less and less active as they age (exactly the opposite way that the trend should be heading).

More striking is the fact that the benefits of exercise can easily be offset with inappropriate food choices. It is easy to see that the amount of energy expended during 30 minutes of walking can easily be offset with a handful of potato chips, a slice of pizza, or six to eight Oreos! This should not scare one into avoiding these foods at all costs, but it should be recognized that all of us need to consider our “calorie budgets” very carefully.

So, how much physical activity is needed to (1) prevent weight gain and (2) promote substantial weight loss? This is not an easy question to answer, especially considering that exercise will have different effects on appetite and food intake in different people. However, most people will find that their food intake and hunger will not increase much when they begin exercising. In one study, women who had lost weight were followed over the subsequent twelve months. The threshold level of physical activity required to prevent weight regain (less than 10 lb) corresponded to approximately 80 minutes of brisk walking per play. People enrolled in the National Weight Control Registry (NWCR) report a similar level of walking (the NWCR is a large database of individuals who have maintained a 30 lb weight loss for at least one year). In addition, recent data from Japan suggest that accumulating 12,000 to 16,000 steps per day reduces the risk of weight gain. Thus, using a pedometer to track your daily step totals may provide feedback as to whether you are reaching an activity level high enough to help manage your weight.

It is essential to remember that it is total daily energy expenditure that is important. If you increase your daily amount of exercise, but become more inactive during other parts of the day, the impact of exercise on body will be minimized. Perhaps the best strategy is to increase the amount of daily planned physical activity (e.g., add a 15 to 30 minute walk at lunch or in the evening), but to also increase your amount of unplanned physical activity (e.g., take the stairs instead of the elevator, avoid escalators, park your car a few blocks from work).

Supplements for Weight Loss

Weight loss products are the Holy Grail for the supplement industry. Aside from multivitamins, weight loss is the largest (no fat jokes!) category in terms of sales racking up several billion dollars in 1999 alone. Around the world, the prevalence of overweight and obesity has been steadily increasing over the past fifty years, and studies in developed countries (e.g., the United States, Canada, and Great Britain) suggest that this trend will continue at an alarming rate. Overweight is defined as having a body mass index (BMI) of over 27.0 kg/m2, and obese is defined as a BMI greater than 30 kg/m2 (or about 30 percent above ideal body weight).

Over the past two decades or so (1976 1994), the prevalence of obesity in the American population increased from 12.8 percent to 22.5 percent. Further, in 1999, over half (61 percent) of U.S. adults were classified as overweight or obese (according to the National Health and Nutrition Examination Surveys, or NHANES). The increase in the number of overweight and obese adults is a major health concern because obesity contributes to an increased risk of heart disease, hypertension, diabetes, and some cancers, and is now considered one of the primary risk factors for cardiovascular disease (along with smoking, high cholesterol, hypertension, and sedentary lifestyle).

EXERCISE VERSUS DIET

It is obvious that as we age, we have a tendency to gain weight, particularly fat weight. It is unclear, however, if this age related weight gain is an unavoidable condition. Regular exercise is often promoted as a tool for preventing weight gain and there is good evidence that people who are more active have a reduced risk of gaining weight. In one study, a large group of men were followed over two years. At the beginning of this period, the most active men and those that watched fewer hours of television were less likely to be overweight (it seems that Who Wants to Be a Millionaire contributes directly to obesity). After two years, those who were most active and watched fewer hours of television gained less weight (moral of the story – kill your television). Data from several national surveys (in both the United States and other countries) clearly show that people who maintain higher levels of physical activity are less likely to gain weight, or at least gain less weight than their inactive counterparts.

However, whether exercise is a good tool for promoting weight loss is somewhat controversial. A recent review of studies related to the effect of physical activity in the treatment of adulthood overweight and obesity concluded that adding exercise to a reduction in caloric intake only leads to modest additional weight loss (5 to 7 lb), but that regular participation in exercise is strongly associated with maintenance of weight loss. Thus, although exercise may not be the best approach for initial weight loss, it is an important factor in prevention of weight regain.

So, with most of the available evidence suggesting that physical activity plays a more important role in reducing age related weight gain than in actually promoting weight loss, the obvious question is, “Why is exercise not more effective in promoting weight loss?” The answer is because of the difficulty in promoting a substantial negative energy balance with exercise alone. Negative energy balance is a state in which one expends more energy (calories) than one consumes. To achieve a state of negative energy balance, one must consume fewer calories, expend more energy, or both. This seems like a pretty simple task, but the reality is that most adult Americans do not have a good understanding of the energy value of different foods or exercises. Most people tend to underestimate the caloric value of the food consumed and overestimate the caloric value of exercise.

Calories Burned by Exercise Compared to Those Supplied by Food
Energy (calories) Exercise for 30 minutes” Dietary equivalent
100 Walking, leisurely pace 3/a cup of ice cream
150 Walking, brisk pace 6 Oreo cookies
200 Stationary cycling, easy 3 tablespoons of peanut butter
240 Lap swimming, leisurely 20 potato chips or French fries
240 Aerobic exercise class 1 slice of pizza
300 Lap swimming, vigorous 12 Hershey Kisses
300 Stationary cycling, vigorous 1 fried chicken leg
300 Running, slow pace 1 Burger King cheeseburger
500 Running, fast pace 1 Taco Bell bean burrito with cheese

Give Yourself Six Weeks

It’s not always easy to start an aerobic walking program. With a million other things to do every day, it takes motivation to get in the habit of exercising on a regular basis. Set yourself a goal of working out regularly, ideally six days a week, for six weeks. In six weeks’ time, you’ll notice so many positive changes in your health and your physique that you’re bound to be hooked on working out for life!

If you walk for just twenty minutes, six days a week, within six weeks you will begin to notice differences in your appearance, as well as many changes brought about by your improved aerobic fitness:

• The abdominal muscles will be firm and support the internal organs better, giving you a flatter stomach.

• Leg strengthening and loss of fat in the thigh muscles will make your thighs more slender.

• Your gluteus maximus will be toned and shaped, giving you a firmer posterior.

• The improved tone of the triceps and biceps muscles of the upper arm and the fat loss from the upper arm will combine to form a leaner, shapelier arm.

• The pectoral muscles of the chest will lift the breasts and enhance your figure.

• With increased aerobic training, the efficiency of your lungs, heart, and circulation will be improved, adding more energy to your day.

• A regular walking program will improve your sleep without the use of sedatives or tranquilizers.

• Your heart muscle will pump blood more efficiently, which will help to lower your blood pressure and improve your overall cardiovascular fitness.

• As you continue on your walking program your physical fitness and stamina will increase.

• Walking burns calories and increases your metabolic rate, and a consistent walking program will ensure weight loss that stays lost forever.

Coordinate Your Meal and Exercise Times

The question always comes up as to when you should exercise. Is it before or after eating? How long before? How long after? Many professional athletes schedule their day’s activities around their meals. Also, many fitness enthusiasts become fanatical and inflexible about the time sequence of exercise and meals. Although the average exerciser doesn’t have to be as particular about timing walking in relation to mealtime, it’s still essential to become familiar, at least in part, with the physiology of digestion.

As food enters your stomach, the heart pumps a significant quantity of blood into the stomach to aid digestion. This does not pose a problem when you are at rest, but if you decide to exercise immediately after eating, there is a conflict of interests. The stomach now has to compete with the exercising muscles for the blood it needs for digestion. If the exercise gets vigorous, digestion is arrested and you begin to feel bloated and develop abdominal cramps. Exercise should, therefore, begin after a meal has passed through the stomach and small intestine. This takes approximately two to three hours after ingesting a large meal, and from sixty to ninety minutes after eating a smaller meal.

Foods high in fat and protein are digested slowly and tend to remain in the digestive tract for a longer time than a meal that is higher in complex carbohydrates (vegetables, fruits, whole grain cereals, and whole grain breads and pasta). Foods that are high in refined sugar, like cakes, candy, and pies, can trigger an excess insulin response and should not be eaten immediately before exercise. The excess insulin produced as a result of the high sugar content of food, combined with the exertion of exercise, could drop your blood sugar rapidly. This could result in weakness, muscle cramps, and even fainting.

On the other hand, fasting for long periods prior to exercise is also counterproductive. In order to replenish the stores of liver and muscle glycogen needed for energy, it is necessary to eat several hours before exercising. If you fast, you are depleting these energy stores, and exercise then becomes difficult and tiring without adequate fuel storage reserves for energy.

So what does this all have to do with your exercise schedule? The most important fact to be learned from this discussion on digestive physiology is that it is essential that you don’t exercise immediately after eating, especially if you’ve consumed a relatively large meal. This puts a strain on the cardiovascular system and can even deprive the heart of its own essential blood supply, particularly if you exercise vigorously immediately after eating.

Try Walking an Hour Before and an Hour After Meals

Moderate exercise such as walking, however, forty five to sixty minutes after a small meal and sixty to ninety minutes after a moderate meal, can actually aid in digestion by nudging the foodstuffs gently along the digestive tract. This in no way competes for the blood in the digestive tract, since the walking muscles do not require every available molecule of oxygen as strenuously exercising muscles do. In fact, the gentle art of walking allows oxygen to be evenly distributed to all of the body’s internal organs, including, in this particular case, the digestive tract.

Recent studies indicate a fourfold advantage for dieters who walk before and after meals. First, as we have seen in Tip 85, walking before eating quiets down the appetite control center in the brain and makes us less hungry. Second, walking at any time burns calories directly, as we walk. And third, new studies in exercise physiology have shown that walking anywhere from forty five to ninety minutes after eating a small to moderate sized meal will actually burn 10 to 15 percent more calories than walking on an empty stomach. This is explained by what is called the thermic dynamic action of food. What this means is that the actual digestion of foodstuffs, combined with the gentle action of walking, results in a slightly higher metabolic rate, thus burning more calories per hour. And fourth, as previously mentioned, research has indicated that you continue to burn calories long after you complete your walking exercise program. These are four great reasons to keep walking for weight loss and weight maintenance.

Why You Should Not Skip Meals

You may think that skipping breakfast or lunch would be a good way to cut calories it’s not! Skipping meals lowers your blood sugar, which brings on cravings for high carbohydrate, high calorie foods. It is far better for you and your diet to eat three to four, even five small meals a day than one or two large meals, because the smaller meals throughout the day will keep your blood sugar on an even keel. If your blood sugar remains constant, you are less likely to overeat and gain weight.

Similarly, fasting does not lead to weight loss, because when you fast your body thinks you are starving and attempts to conserve calories by slowing your body metabolism considerably. Because you burn calories at a much slower rate it’s unlikely you will lose any weight at all by fasting.

Besides, once you resume your food intake, your body’s metabolism remains in its slowed down phase until it’s sure you’re not starving. During this time, most of the calories you eat get stored in fat cells, and you are likely to gain extra weight instead of losing weight.

Start Your Day Off Right

People who never eat breakfast usually make up for it sometime during the day, and then some. By the time lunch comes, your low blood sugar gives you a ravenous appetite and you’re sure to overeat. Or you may get hungry long before lunchtime arrives, and you’ll end up devouring doughnuts and coffee. People who skip breakfast seem to make up for it threefold by snacking mid-morning, mid-afternoon, and late evening.

When you skip breakfast, your body thinks you are starving, and in response it slows your metabolism. This results in sluggishness and fatigue, which in turn cause you to “just eat something” in order to feel better. Eating speeds up the metabolism and elevates the blood sugar, and to and behold, you feel better. Then the blood sugar rapidly drops again, and you feel fatigued again, and so you eat again. This is called functional hypoglycemia or low blood sugar, which results from just skipping meals.

The Most Successful Dieters Eat Breakfast

Studies show that people who eat a healthy breakfast every day are the most successful dieters. Healthy breakfasts of whole grain, high fiber cereal topped with fruit and skim milk ire a great way to start the day, or an egg fried in a small amount of olive oil on a slice of toasted whole wheat bread makes a great lean protein meal.

A slice of whole wheat bread topped with a tablespoon of all fruit jelly and/or natural peanut butter is an appetite satisfying breakfast. People who regularly eat a healthy breakfast don’t get hungry for mid-morning snacks of doughnuts or muffins. Your body’s appetite control mechanism stays in check for long periods of time, without any spikes in blood sugar or blood insulin levels.

And besides, a nutritious breakfast causes your body to burn fat more efficiently and starts your day off perfectly.

Curb Your Appetite with Exercise

Many people hesitate to start an exercise program along with their diet because they fear that exercise will stimulate their appetite, causing them to eat more. Contrary to popular belief, moderate exercise actually decreases your appetite. It does this by several mechanisms:

1. Exercise regulates the brain’s appetite control center (appestat), which controls your hunger pangs. Too little exercise causes your appetite to increase by stimulating the appestat to make you hungry. Exercising, on the other hand, slows the appestat down, thus decreasing your hunger pangs.

2. Exercising redirects the blood supply away from your stomach to the exercising muscles. With less blood supplied to the stomach, your appetite is reduced.

3. Moderate exercise such as walking burns fat rather than carbohydrates and therefore does not drop the blood sugar precipitously. Strenuous exercises and very low calorie diets both drop the blood sugar rapidly, and it is this low blood sugar that stimulates your appetite and makes you hungry. Walking, on the other hand, is a more moderate type of exercise and consequently burns fats slowly, rather than carbohydrates quickly. This results in the blood sugar remaining constant. And when the blood sugar remains level, you do not feel hungry.

4. Exercising also helps to increase the resting basal metabolic rate (BMR), as explained in Tip 86. This basal metabolic rate refers to the calories your body burns at rest in order to produce energy. When you go on a calorie restricted diet, your BMR slows down because your body assumes that the reduction in calories is the result of starvation, so your body wants to burn fewer calories so you won’t starve to death. This is one of the reasons you don’t continue to lose weight on a calorie restriction diet. If, however, you are combining exercise such as walking with your diet, then the walking keeps the BMR elevated even though you are dieting. The result: less hunger and more calories burned when you walk every day.

Fast Food Doesn’t Have to Be Fat Food

Most fast foods are so high in calories, saturated fats, and sodium that they not only make us fatter, but they also cause the buildup of fat in our arteries, causing heart attacks, strokes, and high blood pressure. But just because you are eating on the go doesn’t mean you have to sacrifice your diet and your health. Keep this helpful list of the best and worst fast food options handy the next time you’re eating on the run.

The Best

If you have to eat on the go, here are some waist friendlier fast food options to try:

• Choose a single hamburger without cheese or sauce. Add lettuce, tomato, and onion, with or without ketchup or nonfat mayo, skip the fries, and order a diet soda.

• Order a grilled chicken sandwich without the mayo, or better yet, a grilled chicken Caesar salad with fat free herb vinaigrette dressing on the side.

• A good choice is a small vegetable chili without cheese.

• Try a soft chicken taco without sauce.

• Get pizza without extra cheese or meat; add fresh veggies to increase the nutrition content.

• Order a large salad plain, or with grilled chicken, and add fat free dressing on the side.

• Choose a roast beef sandwich without the sauce.

• If you must have fries, order the smallest bag and either split with a friend or eat half and toss the rest.

The Worst

The following are fast food options to avoid at all costs:

The average double cheeseburger, with large fries and a large soda, contains approximately 1,800 to 2,000 calories and approximately 100 grams of fat, of which almost 40 grams are saturated fat. It also contains approximately 1,500 mg of sodium. So, for most people, that amounts to the number of calories that they should consume in an entire day and three to four times the amount of fat and salt they should consume in a day.

2 slices of pizza with extra cheese and/or meat contain 750 to 800 calories, 35 to 40 grams of fat (15 grams of saturated fat), and 2,000 mg sodium.

Fried fish sandwiches contain approximately 700 calories, 40 grams of fat (15 grams of saturated fat), and 1,200 mg
sodium.

Nachos with cheese and sour cream contain 1,200 to 1,300 calories, 80 grams fat (25 grams saturated fat), and 2,500 mg sodium.

A chocolate milk shake contains almost 800 calories and 40 grams of fat, of which 25 grams are saturated.

A large cola contains 200 calories.

Large fries contain over 600 calories, 20 grams of fat, and 10 to 12 grams of saturated fat.

Fried chicken or a fried chicken wrap with cheese and sauce contains 700 calories and 44 grams of fat (12 grams saturated fat), and 2,000 mg of sodium.

Don’t Fall for the Net Carb Scam

Net carbs, or non-impact Carbs, are popular with low Carb diets and dieters. The net Carbs of a food product are the number of grams of Carbs contained in that particular food minus the Carbs from artificial sweeteners and fiber. The concept is that the Carbs from fiber, artificial sweeteners, and sugar alcohols don’t count as Carbs because they do not cause spikes in blood sugar that cause an increase in your appetite.

For instance, a popular brand of cake lists the net Carbs as 8 grams on the ingredients label; however, when you turn the box over and read the nutritional facts, you will see that the product actually contains 20 grams of Carbs. Where did the other 12 grams of Carbs disappear to? The label states that 4 grams are fiber and 8 grams are sugar alcohol. The fiber, they say, is deducted because it mostly goes through the intestinal tract without being absorbed. That’s true, however, only for insoluble fiber, not soluble fiber, which is absorbed.

Sugar alcohol is also excluded from net Carbs based on the idea that it has minimal impact on your blood sugar and therefore shouldn’t be considered a true carbohydrate. Sugar alcohol is neither sugar nor alcohol. It’s a bulking and sweetening agent used to add texture and taste to food. It still is a carbohydrate, however, and as such turns to glucose in your bloodstream. This glucose in turn stimulates the pancreas to produce additional amounts of insulin. It only takes a small increase in the level of blood insulin to keep the fat cells from releasing their fat.

As you can see, it is the total amount of carbohydrates contained in the food, not the “net Carbs,” that determines the body’s ability to burn fat or store Carbs as fat. The bottom line is really the total number of calories you consume daily, which is an accurate predictor of weight loss or weight gain. Counting Carbs, whether they are real Carbs or net Carbs, has nothing whatsoever to do with losing real weight or maintaining weight loss. There have been no studies that prove that low net Carb foods help people lose weight. Also, the Food and Drug Administration doesn’t regulate using the term “net Carbs” on labels, nor does it check the different Carbs that food producers subtract to arrive at their magical net Carb value.

So forget about counting Carbs or worrying about “net Carbs” when you shop for foods. Concentrate on healthy foods that are low in calories and low in fat. Choose foods that contain lean protein, with moderate amounts of fiber in the form of complex carbohydrates. Concentrate on net calories lost from your diet, not bogus net Carbs on food labels.

Fad Diets And The False Promise

The diet shelf is full of fad diets that promise incredible weight loss in minimal time. They all sound too good to be true. Well, they probably are! Take the low carb plans that stress low carb, high fat, high protein diets. These diets promise weight loss from a calorie intake that is up to 60 percent fat. In addition, these diets put no restriction on the type of fat, whether it’s saturated, unsaturated, or from foods that are high in cholesterol. At the same time, they restrict nutritious fruits, vegetables, cereals, beans, and whole grains that are essential for good health.

While these low carbohydrate diets can promote short term weight loss, rebound weight gain occurs after the initial weight loss from the unhealthy breakdown of fat and protein for fuel and depleted stores of carbohydrates. Once your body becomes aware that it is carbohydrate depleted and exhibits the symptoms of fatigue, malaise, and muscle cramps, your brain’s control center receives stress signals from all of your body’s cells suffering from carbohydrate depletion. Your brain’s hunger center then has no other option but to set you off on a carbohydrate binge to replace the carbohydrates needed by all of the body’s cells.

What follows is rebound weight gain until your need for refined carbohydrates gets satisfied and you begin to resume your former
unhealthy diet of excess fat and low carbohydrates. Rebound weight gain occurs in over 90 percent of the people who go off of these boring, dangerous, low carb, high fat, high protein diets. In most cases, these individuals gain back almost all of their original weight, and some dieters even gain back more weight than they had originally lost. Not a pretty picture, is it?

Your diet should not be restricted to any one food source if you want to lose weight safely. A healthy diet should consist of approximately 60 percent complex carbohydrates, 25 percent protein, and 15 percent fat. Remember that each gram of protein and carbohydrates contains 4 calories, whereas each gram of fat contains 9 calories. You do the math! The next fad diet might seem like a great idea when you shed pounds at an unheard of rate, but all such diets are bound to hurt your diet and health efforts in the long run.