Here he states that carbohydrates should be kept to less than 30 grams per day. Fat has no set range just take in moderately. Then every 3rd or 4th day you carb load. He states to not take in carbs before workout or afterwards This is also very important for growth hormone secretion and testosterone production. He states that when you do take in carbs it limits your growth hormone and testosterone after the workout, stating that if you do not take in carbs afterwards, just fat and protein that the testosterone levels will stay elevated for longer period of time.
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What if the person began the diet weighing pounds, would he disappear? Clearly, there exists a weight-regulating mechanism, mediated by genetic and hormonal factors, which determines how much, if any, extra calories will be stored, and how much will be burned up or "wasted. Insulin and glucagon are the principal hormones involved in weight regulation, and we will examine them more closely in the next chapter. The effort to explain weight regulation has led to the elaboration of a "fat setpoint" theory.
The setpoint theory holds that bodyfat is maintained in each individual according to a predetermined, "preferred" level, The test of a good scientific theory is whether it provides a rational, unifying explanation for established clinical observations. The setpoint theory meets this standard by plausibly explaining why bodyfat tends to hover around a certain level, which varies with the individual, in defiance of mathematical predictions of the outcome of caloric restriction or excess.
While there is considerable merit to the setpoint theory, it is important to bear in mind that it only describes a genetically ordained advantage or disadvantage in relation to losing fat, Ultimately, though, as with anything else, disadvantage does not mean defeat, nor does advantage mean victory.
This is especially so with respect to fat loss as studies show that neither the number of fat cells one possesses, nor the size of fat cells, is genetically fixed. Likewise, the fat setpoint is not unalterably dictated by genetics. Hence, it is both possible and practically feasible to change your fat setpoint, but it requires sustained effort and a sound plan. To override your fat set point and build the body you want regardless of genetic advantage or disadvantage you must change your metabolism and your internal hormonal environment.
The Calorie Theory Refuted The problems with the calorie theory go even deeper, At the most fundamental level, the concept of calories as human energy units is questionable. The calorie counts you see on food labels and calorie charts were determined without reference to human biochemistry. Rather, calorie counts for foods are obtained by burning food in a calorimeter and measuring the heat produced.
To assume that the same rules that govern combustion in a calorimeter govern human metabolism is like assuming that because life exists on Earth, life must also exist on Pluto. Nonetheless, the values of four calories per gram for carbohydrate and protein, and nine calories per gram for fat, which are approximations conceived almost a hundred years ago, have become a central fixture of dietary mythology.
Fat metabolism provides one example of how the intricacies of human metabolism defy calorimeter-derived generalizations. The textbook rule, which is one of the many faulty rationales underlying the "fat makes you fat" myth, is that fat contains 2. The practical reality of the matter, though, is that the caloric value of fat varies depending on hormonal state and type of ingested fat. Under these metabolic conditions, more fat must be burned to provide a given amount of energy.
Similarly, the chemical structure of fats, particularly the degree of unsaturation, influences their fate within the body. Specifically, unsaturated fats are less likely to be stored as fat because they burn at a higher rate. There is an even more basic reason why the calorie theory should be discarded. Even if the popularly accepted caloric values were correct, ultimately what matters is not how many calories you ingest but how many calories you absorb. Fiber, by binding with fat and by speeding the transit of digested food through the intestines, reduces the bioavailability of ingested fat.
The upshot is that butter is less fattening when eaten with broccoli than with white bread, because less of the butter eaten with broccoli is absorbed. In the final analysis, whether a gram of fat has 9 calories or is a immaterial if it is not absorbed. Although the difference in fat absorption rates for fat plus fiber versus fat by itself is marginal when viewed on a per meal basis, it can add up - and my point is that the calorie theory ignores fat absorption rate differences.
Along the same lines, protein and essential fatty acids, in contrast to carbohydrate, serve vital functions in the body aside from their role as an energy source. Essential fatty acids and protein form the structures of the body, all the way down to the cellular level. Fats and proteins that are used for building purposes are not available for use as energy or for energy storage in the form of bodyfat.
The calorie theory does not take this basic fact into consideration, and instead it incorrectly assumes that all calories are equally available for use as energy. There are two practical consequences of all this: 1 Calorie restriction, while it may be logical on paper, is not effective in practice.
As millions of star-crossed dieters can attest, upon quitting a restrictive diet the missing fat comes bounding back like a golden retriever playing fetch. The setpoint theory, described above, explains why fat returns so doggedly after a period of reduced caloric intake.
In order to lose fat, you must change your approach to the problem, addressing it from the inside, out - by altering your metabolism and the hormones that influence it, rather than using a simplistic ploy like calorie restriction to try to outsmart your body.
In other words, more calories does not necessarily translate to more fat storage. Within a certain range, greater or fewer calories does not make a difference because your body will up-regulate or down-regulate metabolism to match caloric intake.
But what if you go outside that range on the upside - will consuming excess calories make you fat? It may, but that virtually never happens to people on the NHE Eating Plan even though calorie counting is strictly prohibited.
The reason for this relates back to the human body as a "brilliant adaptive organism. And from Chapter 13 Getting Started Making the Metabolic Shift, page The first step is to change your metabolism from reliance on glucose for energy to reliance on fat. The metabolic shift from sugar burning to fat burning is achieved during the first 7 days of the Natural Hormonal Enhancement Eating Plan.
This period is a one-time feature. So please, commit yourself. Think of the rewards and remember that 7 days in the scope of a lifetime is like a grain of sand on the beach. Getting Out of the Sugar-Burning Mode In order to get out of the sugar-burning mode, you must see to it that glucose is unavailable to your metabolism. This means not only incoming glucose in the form of carbohydrate, but also glucose stored inside your body as glycogen.
Recall from Chapter 10 that carbohydrate is broken down to glucose and stored as glycogen in the muscles and liver, or converted to fat when glycogen stores are filled. After about 3 days of strict carbohydrate restriction, liver and muscle glycogen will be depleted. As glycogen levels wane, your body, being the versatile adaptive organism that it is, adjusts by recruiting energy ATP from a different source - fat.
Your body will begin to use the fat from your body and food in much the same way that it currently uses sugar. Triglycerid, the storage form of fatty acids, is the analog to glycogen, the storage form of glucose. After making the metabolic shift, triglyceride will displace glycogen as the primary energy substrate in your body. And, instead of "low-octane" glucose, your body will run on "high-octane" fatty acids. The Metabolic U- Turn Energy levels will increase after the first four days and cravings will disappear as you make the metabolic shift.
However, during the first 4 days you will likely experience some version of the "sugar-burner-deprived-of-sugar" syndrome that I described in Chapter II. Energy levels may sag, and you will probably experience some degree of carbohydrate craving, possibly intense.
And then, you will make the metabolic shift and these symptoms will disappear. Think of the 7-day metabolic shift period as making a sudden U-turn in your car at a high rate of speed. All of a sudden you slam on the breaks and cut the wheel sharply. There is a lot of screeching and friction.
Then, before you know it, you have regained control and you are cruising in the opposite direction. In effect, your metabolism is going to make a similar U-turn. The screeching and friction may or may not be as bad as I have portrayed it. How Much Carbohydrate? During the 7 -day metabolic shift period, you should aim for fewer than 20 grams of active carbohydrate each day.
In addition to initial cravings, this period will be difficult from a practical standpoint because carbohydrates are ubiquitous in our sweet-tooth society. Also in Chapter 19, the discussion of "eating to prevent hunger rather than eating in response to hunger" will be particularly helpful. By consuming smaller meals more frequently, rather than larger meals less frequently, you will go a long way toward defeating the cravings that will likely arise during the first few days of the metabolic shift period but smaller meals consumed less frequently can aggravate cravings, so make sure to eat enough food.
What to Eat during the First Seven Days Basically, you should focus on meat during this period: steak, fish, shrimp, ribs without barbecue sauce , lobster, chicken, etc. As well, cheese, eggs, and cottage cheese are good choices during the first 7 days. In fact, fat will facilitate the metabolic shift to fat burning and it will help quell cravings see Chapter The key factor here is the carbs. What about Vegetarians and Vegans? If you are a vegetarian, soy-based products, like tofu, are the solution during this period and will prove valuable later, as well.
Making it through the first seven days without meat and especially, as is the case with vegans, without meat-derivatives will require initiative and creative effort. Visit your local natural foods store; there you will find an assortment of soy-based "meat analog" products. Some are quite tasty, but check that label. Many such products are dressed-up with barbecue sauce or other sugar-containing flavorings.
In order to stay under the gram carbohydrate limit, I recommend that you limit yourself to the following vegetables, eaten in moderation: cabbage, celery , broccoli, lettuce, carrots, spinach, onions, garlic, asparagus, radicchio, mushrooms, cucumbers, cauliflower, peppers, and radishes.
Although it is not necessary to eat vegetables in order to make the metabolic shift, I recommend that you eat at least one serving per day of fresh vegetables during the metabolic shift period. Otherwise, you may find yourself constipated from the switch to a protein- and fat-based diet. If none of the vegetables listed above appeals to you, try melting some butter or cheese on them.
You may wish to snack on pieces of fresh broccoli, celery, or cauliflower dipped in high-fat, low-carb dressing. French dressing is out of the question, while most blue cheese dressings are fine. Check the label and be wary of "hidden carbs. Starchy or sugary foods, obviously, should be forsaken. Less obviously, fruits and nuts, while not nearly as high in carbohydrate as starches and dessert foods, are off-limits during this period. Remember, we are trying to totally reverse your metabolism in 7 days, and this requires eliminating incoming carbohydrate and depleting internal sugar stores i.
To achieve this feat, you must be very strict and very vigilant about what you eat. I cannot emphasize strongly enough how important these first 7 days are to your success on the NHE Eating Plan. It will reset your metabolism, give you fat-burning momentum, and subdue your appetite making it easier to get into the groove of macronutrient cycling which begins on the 8th day.
Changing Your Body Requires Changing Your Mind In addition to the metabolic benefits, there is a psychological advantage to the first 7 days. After this 7-day "boot camp," the moderate carbohydrate restriction of the NHE Eating Plan will be a breeze. On the other hand, after a period of eating whatever you want which is the mode that most Americans are in when they are not dieting any structured dietary program, no matter how flexible, would seem like an imposition by comparison. In addition to changing your metabolism, I want to change your perspective about what, in terms of diet, constitutes "difficult.
I will now go one step further in transforming your perspective on eating. Having said that, the prevailing outlook on eating in the U.
Natural Hormonal Enhancement
This realization presents the thrilling prospect of using one grand strategy to attack all three areas simultaneously - to arrest aging, while achieving super-health, while at the same time permanently eliminating excess body fat and enhancing lean body mass. Natural Hormonal Enhancement advances this grand strategy in a detailed, concise, step-by-step form that anyone can easily understand and follow. From reader reviews: Shanika Jeans: Reading a book for being new life style in this calendar year; every people loves to go through a book. When you study a book you can get a lots of benefit. When you read ebooks, you can improve your knowledge, because book has a lot of information onto it. The information that you will get depend on what types of book that you have read.
Natural Hormonal Enhancement by Rob Faigin
I myself kind of stumbled across it on Amazon. Should you? Read on to get my full review: First off, before reading any further, you should know that this book is an essential addition to your health and fitness library. When I received this book in the mail, I was excited to crack it open and check it out as I was interested in delving deeper into the physiological specifics regarding possible hormonal control so to speak.
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