Diet Explained MRR Ebook

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Table of Contents

Introduction …………. 4
Chapter 1: Food Groups, Calories and the Dangers of a Little Knowledge.. 6
The Problem With Modern Advice …. 8
Chapter 2: The Importance of Fats, Insulin and Nutrition 9
Decoding the Glycemic Index ……… 10
The Fall and Rise of Saturated Fat 11
Chapter 3: Introducing the Fad Diets, the Good Diets and the Arguments 13
Low Fat Diets ….. 13
Chapter 4: The Middle Way –Take a Balanced Approach to Your Diet ….. 20
Chapter 5: The Role of Exercise –HIIT and Resistance Training 26
Chapter 6: Why Aren’t I Losing Weight? Getting Started ………… 30
Your Routine …… 32

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Chapter 2: The Importance of Fats, Insulin and Nutrition

While not all of the information we’ve looked at in the first chapter is wrong, it is wrong to try and form a diet based on that information alone.

This is because it is incomplete and in some cases inaccurate. Let’s take a look at calories as a good example.

Because when you think about how they’re worked out, you quickly realize that the method is outdated and not particularly helpful. In order for a calo-rie to mean anything, it needs to be extracted from the food and used by the body. You could argue that a battery can heat a lot of water – but eating batteries won’t make you fat… just dead!

Likewise, some foods are easier for the body to use than others and this means that you need to consider more than just the number of calories.

For example, you also need to think about ‘GI’. GI stands for ‘glycemic in-dex’ and it tells you how quickly the energy can be absorbed from your food.

If you eat a simple carb such as a cake or a piece of processed white bread, then this will be digested by the body very quickly. This is man-made, processed food and the body has no trouble breaking it down. While that sounds good though, it actually means that you will then get a sudden and pronounced spike in your blood sugar levels. This in turn means that you’ll now have more sugar in your body than you can use in one go and a lot of that will be stored as fat. This can also lower your insulin resistance, eventually causing your body to become less effective at using sugar in the blood.

What’s more is that when you spike your blood sugar and then quickly use/store the energy, this causes an equally sudden drop in blood sugar that makes you feel tired and hungry causing you to snack again. And be-cause most processed foods like cake don’t contain any nutrients, that means that you’ll get cravings for useful nutrients as well.

Decoding the Glycemic Index

Some carbohydrates are more complex and difficult to digest than others and this is where the glycemic index comes in. A value of 100 on the glyce-mic index is equivalent to pure glucose, while lower levels mean that the food will have a lower and steadier impact on the blood sugar.

If you eat brown, whole-wheat, whole-grain bread then you’ll provide your body with a lower GI ‘complex carb’ and you’ll be supplied with a slower and steadier supply of energy throughout the day. You’ll be less likely to snack and you won’t damage your insulin resistance. What’s more is that this food will provide you with more nutrition from the seeds and the germ of the wheat.

The Fall and Rise of Saturated Fat

But you know what else has a low glycemic index? Saturated fat.

The same saturated fat that the NHS still advises you avoid can actually help you to lose weight. Although fat contains more calories than bread for instance, it sits in the stomach longer and releases that energy more slowly. This therefore means you can fill yourself up and stay fuller on a smaller number of calories overall. A little meat or a couple of eggs is much better than a lot of crisps or a lot of chocolate.
What’s also important to recognize is that your body won’t react to each food group in isolation. If you have a plate of carbs, fats and proteins then they can combine to be digested slower together overall. That means that ‘diet food’ that removes fat from what you eat is actually a very bad idea.

And this is especially important when you consider that fat has other bene-fits for the health. Fat is what the body uses to create testosterone (which significantly increases your metabolism and anabolism by the way) and it is what a large proportion of the brain is made from.

But most importantly in this case, saturated fat also aids the absorption of other nutrients. Many key nutrients in our diet are what you call ‘fat soluble’ meaning that they are absorbed only with the help of fats.
So now consider what actually happens when you eat recommended ‘diet food’ that is low in fat. Essentially, you are eating the same processed sandwiches but with all the fat removed. That means the total calories will be lower but it means that the sugar content will hit the blood much faster and cause a sudden spike in glucose. This in turn will cause you to feel much tireder much quicker and will cause a lot more of that energy to get stored as fat.

Worse, much of the nutritional value of the food will have been removed and your body will be less able to use a lot of what remains. It’s like eating cardboard and it’s far less beneficial for you and far less likely to keep you feeling fuller.

And here’s the kicker: it turns out that saturated fats probably don’t contrib-ute to heart disease or bad cholesterol anyway. More recent studies have used tighter controls to look at the specific effects of saturated fat in the diet and they have largely found that it actually decreases bad cholesterol (low density lipoprotein – LDL) and increases the good kind (high density lipo-protein – HDL).

Chapter 3: Introducing the Fad Diets, the Good Diets and the Arguments

This explains to some extent why we have so much contradictory advice available online regarding our diets. You have some people who still pro-mote the ‘low fat’ advice and you have others that take all this new infor-mation to heart and that recommend we completely avoid carbohydrates, or that we avoid simple carbs in particular.

Then there are others that will attempt to use a lot of the information we now have to create ‘hacks’ that help us to lose weight faster and with less effort.

All of them are wrong and all of them are right. As ever, the answer lies somewhere in the middle.

Let’s start by taking a look at some of the most popular approaches to diet-ing, how they work and what you should take from them…

Low Fat Diets

Low fat diets are diets that haven’t gotten the memo about saturated fat. Organizations such as Weight Watchers still recommend this approach and they tell us to eat low fat foods using all manner of scoring systems.

The thing is that you can lose weight on these diets. That’s because fat is high in calories and if you’re strict enough to ignore the hunger that comes from surviving on a low fat diet, then you can significantly reduce your calo-ries this way so that you are ultimately burning more calories than you are consuming. This makes a deficit and it means that your body is forced to burn fat for energy. Only it’s not particularly healthy!

Calorie Counting and IIFYM

A slightly better version of this diet is simply to count calories and to make sure that you consume fewer calories than you burn. This means calculat-ing first the total number of calories you burn in a typical day (called your AMR – more on this later) and then adding up the total number of calories that you are eating. Your aim is then to make sure that you eat fewer calo-ries than you burn off, so that your body will be forced to burn fat stores.

This can and will lose weight loss. As we mentioned earlier, not all of the calories in your food are going to be absorbed and the speed at which they are absorbed can vary greatly. However, if you don’t even put enough calo-ries in your mouth to fuel all your activities then you can guarantee that your calorie total will be in a deficit and this means you’ll have to burn fat just to stay up and mobile!

Another similar variation on this theme is IIFYM. IIFYM stands for ‘If It Fits in Your Macros’ and is an approach used by some bodybuilders. This splits calories into the major foodgroups and then defines a set number of calo-ries for each food group. Bodybuilders need 1 gram of protein for every 1 pound of bodyfat in order to maximize their muscle mass. SO if you weigh 175 pounds, that means you need 175 grams of protein or 700 calories’ worth of protein.

Other Details

- 10 Articles (RTF)
- 1 Ebook (PDF), 33 Pages
- 1 Salespage (HTML)
- Year Released/Circulated: 2016
- File Size: 1,373 KB

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