Best Way To Lose Weight

Wednesday, January 2, 2019

Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

If you know anything about anything, you know of wheat and beans are the "cream of the crop" health foods.

Rich in vitamins, minerals, fiber, and various other plant-based compounds. And most

importantly, for the fat phobic, incredibly low in fat.

Even further, they're praised as triumphs of agriculture that have sustained the development of human civilization for the last 10,000 years. No disagreement here.

But what if everything you know about wheat and beans is structured on faulty, incomplete observations of wheat and bean eating populations?

What if you never learned about the vital, digestion-enhancing, disease-reducing strategies that all long-living cultures used to prepare wheat and beans?

In other words, what if the wheat and beans you think are "so healthy" are nothing more than sinister toxins, poking into your healthy cells and breaking you down from the inside out?

Well. It's true. I was beyond angry when I first learned about this. But it's crucial to know for those of us looking beyond just weight loss, and into the longevity/wellness side of things.

But let's step back a moment.

Wheat and beans definitely have their strong points.

They've effectively allowed early humans to end their nomadic movement patterns of following animals for food. And as these once-nomads began to settle down and build communities, the pathway towards the development of a myriad of farming technology was paved.

And with this evolving technology came incredible possibility, thereby propelling us into the modern age.

Now of course this is an incredibly condensed picture of civilization over the last 10,000 years or so.

But the goal is to understand the point that: without the discovery of crops such as wheat and beans, that humans could settle around, we would never have progressed into the technologically advanced lives we live today.

And going further, to say wheat and beans don't help weight loss would be stupid for lack of a better word.

They can both be very filling foods. While I did cut out wheat in the beginning, my early fat loss plans included tons of beans. And while modern-day wheat isn't the most chemically-sound food, it can be very filling (assuming you're eating 100% whole wheat). And if there's anything we've learned throughout this book, foods that are filling will help to regulate food intake and keep you under the all-important calorie balance.

So they're filling and they can help with weight loss, but that's about all I see in terms of benefits, unless you use the methods which I'll describe later in this chapter.

You see, everyone thinks wheat and beans have all these other "magical", anti-cancer, health-promoting benefits and whatnot. But none of these benefits are available to the body unless the food is properly prepared beforehand (in a 3 step process of soaking, sprouting, and fermenting process).

Nearly all successful traditional cultures do this 3-step process, but with modern advances, these processes are removed and the foods are sold to us as-is. (And of course the brains behind these companies will praise all the health benefits of the foods, without mentioning that we can't actually access the benefits.)

Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)"

Read the next article about "The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.

Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.

Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too

Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It

Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams

Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets

Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You

Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before

Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss

Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)

Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind

Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)

Topic 11: The Easy Way To Determining Your Calorie Intake

Topic 12: Calculating A Weight Loss Deficit

Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't

Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)

Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)

Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)

Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)

Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply

Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")

Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know

Topic 23: Choosing High Quality Foods

Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute

Topic 25: 7 Steps To Reduce AGEs and Slow Aging

Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)

Topic 27: How To Clean Up Your Liver and Vital Organs

Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)

Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You

Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)

Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)

Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)

Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:

Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)

Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)

Topic 42: Food Planning For Maximum Fat Loss In Minimum Time

Topic 43: How To Lose Weight Fast If You're in Chronic Pain

Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)

Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

Topic 47: Advanced Fat Loss - Part I: Calorie Cycling

Topic 48: Advanced Fat Loss - Part II: Carb Cycling

Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting

Topic 50: Putting It All Together

Learn more by visiting our website here: invigoratenow.com

Tuesday, January 1, 2019

How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

The hardest part of this chapter is long past - now that you've got counting calories down, it's much simpler to learn to count your macronutrients (macros for short).

First, what are macronutrients? (We've discussed these at length in the past chapters, so we'll very briefly review them.)

Note: the Phases mentioned in parentheses below correspond to the sheets in the Excel Calorie Calculator.

Protein:

Protein is essentially the amino acids/building blocks of your lean muscle, which make up your body's internal processes as well as your "outside" muscles. They are a vital part of any diet, and are even more important during a weight loss period (since your body is prone to destroy precious muscle tissue when it's not getting the # of calories it's used to.) There are 4 calories in 1 gram of protein.

If you are very overweight or obese:

o Have at least .6 grams of protein per lb. of weight

If you are lifting heavily or doing intense training:

Have .8 - 1 gram of protein per pound of weight

If you're somewhere in the middle or want a good estimate that works for most individuals:

Have .8 grams of protein per lb. of bodyweight

If you know your lean body mass (LBM):

o Disregard the above conditions, and simply have 1 gram of protein per pound of LBM

Note: Except for "Phase 3/Leangevity & Maintenance" in the Excel calculator, all protein calculations use a middle ground .8 g/lb figure, or 1 g/lb of LBM (if you entered body fat %)

Carbohydrates:

Carbohydrates (also known as carbs) are sugar, starch or cellulose your body has evolved to use as energy (although it can also use fat and protein for energy, just less efficiently.) There are 4 calories in 1 gram of carbs.

If you are overweight, obese, or are looking for the fastest results, start on a lower-carb plan that tackles inflammation, insulin resistance, and helps to automatically regulate food intake. (This is "Phase 1/Insulin Reset")

For women: eat 50 grams of carbs per day
For men: eat 75 grams of carbs per day

If you're aren't too far from your weight goals (within 15-20 lbs), start here. (This is "Phase 2/Primary Fat Loss")

Have 30% of total calories from fat, determine your protein intake, and eat the rest of your diet in carbs
Example for 2000 calorie diet and 150 lb bodyweight

2000 * .30 = 600 calories from fat = 67 grams of fat (at 9 calories per gram of fat)
150 * .8 = 120 grams of protein = 480 calories (at 4 calories per gram of protein)
2000 - 600 (fat calories) - 480 (protein calories) = 920 leftover calories
Eat 920 calories from carbs, or 230 grams (at 4 calories per gram of carbs)

If you are in a maintenance phase, start here. (This is "Phase 3/Maintenance & Leangevity)

Have 30% of total calories from carbs

This works out to about 150 grams per day of carbs for an average daily diet (about 2000 calories)

If you are training intensely, have extra carbs in this fashion:

Have about an extra 25 grams (100 calories) of carbs for every hour of training

o Besides carbs, in this phase, you should have about 15% of calories in protein, and get the rest of your calories from good fats

Fat:

Fat is - well, you know what fat is! There are "good" fats and "bad" fats - we've gone over them all in the past chapters. The reason people are so careful about their fat intake is because there are 9 calories in a gram of fat - which is more than double that which is in a gram of protein or carbs. But fat is a vital component of a healthy diet, and as long as you're getting enough protein and carbs, you can actually eat a ton of fatty foods (good fats, of course). So don't be afraid of it and don't avoid it for all the wrong reasons. Instead, know your calorie limits, know your macros, and eat like you were meant to!

In Phase 1 (Insulin Reset):

a. Carbs are set at 50 grams or 75 grams depending on gender

b. Protein should be set around .8 grams per pound of weight

c. All other calories should come from healthy fats

d. If you are a 150 pound woman who needs to eat 1600 calories to lose weight:

i. Eat 50 grams of carbs (200 calories)

ii. Eat 120 grams of protein (480 calories), since 150 * .8 (protein multiplier) = 120

iii. Subtract protein and carbs from total calories (1600 - 480 - 200 = 920)

iv. Eat 920 leftover calories from fat, or 102 grams of fat (at 9 calories per gram of fat)

In Phase 2 (Primary Fat Loss):

a. Fat is set at 30% of total calories

b. If you need to eat 1600 calories per day to lose weight:

i. 1600 * .3 = 480 calories from fat

ii. 480/9 = 53 grams of fat (at 9 calories per gram of fat)

iii. Protein is set around .8 g/lb and carbs should make up the difference (see the "Phase 2" example in the previous "Carbohydrates" if you're confused)

In Phase 3 (Leangevity & Maintenance)

a. Have roughly 30% of calories from carbs, assuming you are exercising or moving frequently

i. 25% is better if you're going solely for longevity purposes as an atherogenic, or bad blood lipid profile, slowly rises as carbs go up from 25%. This may lead to higher risk factors for heart disease, high triglycerides, low HDL and high level of small dense LDL particles.

ii. It is important to note that many traditional cultures eat much higher carb percentages safely, so studies may not apply to all people (assuming you're eating whole foods most of the time)

1. The point being, 25% or 30% is the safest bet based on research, but my grandpa (and many millions of grandpas, grandmas, and more) eats a ton of carbs daily and he's strong as an ox, walks daily, and has very few health problems...and he's in his early 90s.

2. Factors like genetics, stress, and ancestral backgrounds also play a role in your longevity and macronutrient needs

b. Have roughly 15% of calories from protein

i. Protein levels vary in many traditional cultures, but many recent studies show that levels may be quite low in the majority of longliving civilizations (much lower than today's protein supplement companies would like you to know).

c. Have the rest of your calories from (mostly healthy) fats

i. Fat from healthy sources is still a predominant factor in most long living cultures.

1. Again...from healthy sources. A.k.a real, natural food. Not Oreo's and M&M's. At least not always:)

ii. Example: A 150 pound man who's eating 1800 calories daily to maintain his weight and works out 3x per week

iii. Eat 540 carb calories (1800 * .3) or 135 grams of carbs

iv. Eat 270 protein calories (1800 * .15), or 67.5 grams of protein

v. Subtract protein and carbs from total calories (1800 - 540 - 270 =

990)

vi. Eat 990 leftover calories from fat, or 110 grams of fat (at 9 calories per gram of fat)

Note: This shouldn't be a problem if you follow the rules above, but never have less than 10% of your daily calories in fat

If it sounds to you like there's a lot of food decision making in your future, well...welcome to modern weight loss! To date, there has been no more important discovery in the field of weight loss and overall fitness than the role that proper caloric intake and proper food/macro distribution plays in our body's development. This doesn't mean you have to eat like a Paleolithic man overnight (though it's not a bad idea!) - it's may take time, energy, and perseverance through a lot of setbacks to completely change your lifestyle.

But it's worth it in the long run. Trust me, and trust the millions who have lost weight and completely changed their lives.