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Frequently Asked Questions
If you have a question, please email awakenyourbody@shaw.ca
Due to the high volume of questions received daily, please allow for sufficient response time.
Unfortunately, due to this high volume we are unable to reply to long, in-depth questions. |
Question:
What is the most unintentional nutrition mistake that most overweight people make that keeps them fat for life?
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Answer:
The overindulgence of processed high carbohydrate foods that keep our insulin hormone levels elevated all day long. Insulin causes us to store fat instead of using it as a fuel source. People believe that if a food does not contain fat, it can not make them fat. Wrong!
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Question:
You as a researcher believe that if many of us ate more often, we would lose more fat. This goes against everything we have ever been taught pertaining to weight loss.
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Answer:
The trick is in eating more often but smaller portions of food. Eating smaller meals (approx. 300 - 500 calories) every 3 hours keeps your blood sugar stable, increases your energy levels, and prevents ravenous hunger throughout the day. Eat between five & six of these smaller meals a day. Eat larger portions in the morning and smaller portions at nighttime. Eat like a King for breakfast, a Prince for lunch and a Pauper for dinner. And try to eat the majority of carbohydrates in the day with lower levels in the evening. If you consume high carbohydrates before sleep, you can shut off human growth hormone (HGH) production. HGH burns fat while you sleep.
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Question:
What are the effects of missing or skipping meals when it comes to the body's ability to store extra fat.
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Answer:
When we skip meals we up regulate lipogenic enzymes (fat storing) so that the next meal will be stored as fat for future famines (genetically speaking of course). The body believes it is in a famine due to the same genetic information we had 40,000 years ago when we didn't always have food available.
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Question:
There is so much confusion on what to eat and when to eat it when it comes to exercise and exercise recovery. What are your views?
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Answer:
It is best to exercise on an empty stomach if you can, but if you are overly hungry then you should consume a liquid shake containing mostly protein approximately 45 minutes before the exercise (around 100 calories in total). After exercise is a whole different matter. It is best to consume a liquid shake immediately after the exercise. The shake should contain a high quality protein isolate (whey or soy isolate), fresh or frozen fruit (preferably berries) and flax seed meal. You should always strive to eat this way after exercise due to the quick uptake of the nutrients into the body for optimum recovery and fat-loss.
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Question:
We always hear that people who are on diets should consume extra water. Why is this so important besides the necessity of water in the body?
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Answer:
The fact is, that you are mostly water! Even your bones are one-quarter water. Many toxins that accumulate in the body do so in the fat cells. When we lose excess fat, we also release those toxins into our systems and cause autointoxication (self poisoning). Water helps to safely eliminate these toxins. Many studies show, that many of us are dehydrated without even knowing it. When we are dehydrated, there is a significant drop in the efficiency with which the body produces energy. Many of us also overeat due to mixed signals between thirst and hunger.
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Question:
Are there any natural substances that can help the body lose excess fat without over stimulating effects?
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Answer:
There are actually two natural substances available in your local health food store. One is a Chinese herb called Citrus Aurantium that has been studied at the McGill Nutrition & food Science Center in Montreal, Canada. It has been shown to help increase the burning of fat by stimulating a natural process within the body known as thermogenesis. The other one is Garcinia Cambogia, which has been used in Southern Asia for centuries as a condiment. It helps to block the body's ability of converting excess carbohydrates into body-fat.
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Question:
I have just read your book and I am about to start the 45-day transformation, but I can not afford to go to a gym or buy the proper equipment for at home use. I was wondering if there was anything I could do for strength training. I own dumbbells but that is all.
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Answer:
Congratulations on the start of your transformation. You do not have to go to a gym to perform a proper weight training routine. In fact, the exercise program outlined in Fat Wars is designed around dumbbell training that you can perform in your own home. The only outlay of extra cash would come from a bench or stability ball.
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Question:
I am trying to calculate calories as per Fat Wars pages 182 to 187 (Cdn Edition). I have determined my body fat is 20 percent. (Height between 5 feet 11 inches & 6 feet, weight 205 to 210 lbs.) I subtract 20 from my weight of 205 lbs and get the result 185. I exercise more than 3 times per week so I multiply 185 X 1.15 = 212 grams of protein/day. This translates to 850 calories of protein/day. Since fat calories equals protein calories, 850 calories of fat/day. To calculate carbo calories (212 X 1.3) = 275 grams of carbos/day. Each gram contains 4 calories so we get 1100 carbo calories/day. This totals 2800 calories per day.
My question is: Is this not too high?? I thought a normal intake of calories was between 1500 and 2500 calories.
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Answer:
I appreciate your concern regarding your daily-allotted calories. There is no ¨set normal¨ range for caloric needs as everyone is biochemically unique. In your particular situation, if you are indeed at a 20% body fat percentage then your calculations are correct. many people tend to panic due to the belief that you must consume a greatly decreased caloric intake to see fat loss. This assumption is however incorrect. In order to feed your lean body mass and increase your metabolic rate, you must supply enough high quality protein to your muscle cells (which is why I have you calculate your protein needs based on lean body mass first).
If you are overly concerned about your caloric value, then feel free to lower it to 2500 calories and see how you do at that value. The last thing you want to do is cause your metabolic rate to adjust in a downward fashion. This is exactly what low-calorie diets induce. What you are trying to accomplish with Fat Wars, is to increase your overall metabolic rate by allowing enough calories to nourish your body all the while utilizing any excess calories through the exercise portion of the program. This way you insure lifelong fat loss success.
Please keep me informed on your progress.
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Question:
My son is ten years old and his overweight problem is all around the waist area. He is probably 20-30 pounds overweight, and its all in and around the belly. He is actually very short for his age, and I'm wondering if his current condition can be a factor? He is a very picky eater and cannot do much exercise, because he tires quickly, and is out of breath. I want to start him on some type of eating and exercising program, but I'm afraid I don't know how to begin.
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Answer:
I am empathetic to your situation regarding your son. I commend you in your parenthood for seeing his extra body fat as a problem and not ignoring it. Not only is this situation potentially dangerous to your sons health, but children suffering from obesity are extremely sensitive to their situation as well (as many other children can be cruel).
It is so hard to say what your son's problem may be, besides having a propensity towards excess body fat. Perhaps he has a hormonal deficiency (which should definitely be evaluated). Due to his excess abdominal fat, he may be suffering from hyperinsulinemia (the overproduction of insulin) which could invariably lead to Type II Diabetes (another thing to get checked). His current condition could be somewhat responsible for his short stature (especially if it is a problem with growth hormone or excess insulin).
Since your son is such a picky eater, I would suggest he consume a protein shake (naturally flavored chocolate or vanilla are available) once or twice a day. Also, I would highly recommend that he eats smaller meals at regular intervals 5 times a day. The exercise part is something you need to deal with in a very exciting way for him. I would advise sitting down with him and discussing a routine (which you will have to have devised from a professional trainer) that could help him lose his excess body fat over time, but also make him more muscular (what little boy wouldn't want to attain that).
If he understands that the exercise is going to be fun and provide results such as more energy and strength, he may be more open to pursuing this avenue. But I must stress the importance of starting out extremely slow. You could start by taking him for a short daily walk (10 - 15 minutes) preferably at the same time each day, to guarantee repetitiveness. I would increase the duration by approximately 1-2 minutes every second day until you reach the 30 to 45 minute mark. Remember, you can make these walks as enjoyable as your imagination will allow by coming up with games, singing, poems, etc. on each walk. This way you are not only increasing both his and your own fitness profile but you are also creating an important bonding time.
I would also suggest a properly devised weight training program (incorporating important core stabilization exercises that will increase his strength, musculature, flexibility and co-ordination) at approximately the one or two month mark of your walking program, to ensure that your son is constantly progressing with his fat loss (this will also help your son gain confidence). This addition is not designed to turn your son into a mini hulkster, but if properly designed it will greatly add to his overall success by increasing his overall metabolism (don't forget that active muscle burns fat).
If I can help in any other way, I will do my best. If you need a routine designed for your boy, we could also talk about that. I also want to add that you should not become overly attached to having him follow any strict caloric guidelines. At the moment, your best strategy is to have him avoid sweets and most grain containing products including breads and pasta. He needs to eat regularly, but smaller portions of low-glycemic foods with plenty of high quality protein and good quality fats (including organic butter).
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Question:
One thing I do need to know is whether any of the recommended supplements are from animals. As a vegetarian I obviously don't want to be taking animal-derived supplements. The two I specially wondered about were carnitine and creatine as there don't appear to be explanations in the book as to where they come from. I'd be most grateful if you could clear this up for me.
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Answer:
I have had many vegetarians as clients over the years. Carnitine is a vitamin like substance that is widely found in foods from animal origin (but only minimally in plant sources). Carnitine is also synthesized in the body from two essential amino acids, lysine and methionine. Creatine is also found in animal sources as it is a major energy source for muscle cells. It is a tripeptide synthesized from arginine, glutamic acid and glycine.
Amino acid supplements come in various forms but can essentially be divided in three areas: those derived from animal protein, yeast or vegetable protein. Science does not now, and probably never will be able to manufacture amino acids out of raw materials. You would have to ask the manufacturer of the supplements where their amino acids are derived from. Bottom line, an amino acid is an amino acid. If you are extremely concerned, you should also make sure that the capsules are vegetable based instead of gelatin.
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Question:
Well, I have been diagnosed with Celiac Disease. According to your Fat Wars book, what low glycemic breads and cereal brands would be good for my condition?
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Answer:
Celiac disease is actually quite manageable as long as you stay away from the glutens (amino acid sequences) found in wheat, rye, and barley. Due to the toxic reactions from these glutens, the only grains you would be allowed to eat as a celiac are: maize, rice (including wild rice), chickpeas (garbanzos), Job's tears, lentils, peas, ragi, sorghum, soy, and tapioca. You can find many of these flours in your local health food store. I would highly suggest any of these grains in moderation as they are higher-glycemic carbohydrates. I would also suggest avoiding the maize products as they are very high on the glycemic index.
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Question:
I want to thank you for writing an excellent book. I only bought the book about 2 weeks ago and it has given me many things to think about: my weight and my health. I find the book gives an exhaustive amount of information on body metabolism and gives concrete steps on how to fight the battle of the bulge.
The only down side is the push to take supplements. The average individual could probably attain the proper nutrients through a well balanced diet. Other than a multi-vitamin high in vitamin C and E, I'm not sure if any of the other supplements are warranted. I would need to see results from clinical trials that your supplements do indeed make a noticeable difference. Despite this, I think the book provides some intelligent reading and empowers individuals to become healthy.
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Answer:
I am sorry that you felt that these supplements were being pushed onto my readers. This was not my intention. I was instead presenting a chapter on the benefits of scientifically researched nutrients as opposed to hyped ones without any scientific validation.
I would have to disagree with your statement regarding most supplements as unwarranted. Myriad research points to the fact that optimum nutrient composition is no longer in our soils and therefore the average individual could not attain the proper nutrients through diet alone (no matter how well balanced). Given the research on the poor dietary quality of North Americans, the lower levels of nutrients found in modern food and the fast-paced lifestyle, it is with good reason that so many North Americans are supplementing.
Vegetables such as, Iceberg lettuce, processed tomato's, onions and potato's account for 50% of vegetable intake among adults (Scott-Kantor 1996). An average adult eats only 1.5 servings of vegetables per day and less than 1 serving of fruit per day, and only 1 out of 11 adults eats 3 servings of vegetables and 2 servings of fruit daily (which is still very low). 1 out of 9 adults eat no fruit and vegetables on a given day. (Craig. J Am Diet Assoc. 1996)
Dr. Walter Willet, Chairman of the Department of Nutrition at Harvard calls a daily multi-vitamin a "good, cheap insurance policy" and states that the Canada Food Guide should include a recommendation that supplements be included as part of a healthy diet (Globe and Mail, July 5, 2002). Further research published in the Journal of the American Medical Association suggests that all North Americans should be taking a multi-vitamin, as these supplements are no longer just for the elderly and vegans. (Fletcher and Fairfield. JAMA 2002), and an editorial in The New England Journal of Medicine also suggests that all North Americans take a multi (Oakley. NEJM 1998).
I just wanted to share some of the latest research with you.
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Question:
With all the current press about the increase in obesity in children, I'm curious to know if there are special considerations in taking a 'fat wars' approach in growing children?
My daughter (10 years old / 130 lbs) is interested in this journey that I have just begun (I'm 42 & 225 lbs) having just ( in 2 weeks) lost 10 lbs. I don't want either one of us to be obesity poster girls nor do I want her to feel so much fear in being overweight that it makes her make extreme choices in what she does or doesn't eat.
Is there support for kids? If not, maybe that would be something to include in your work. I presume these principles outlined in your book are appropriate for kids. Any special considerations as they are still needing to grow?
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Answer:
You are an incredible example to other women as well as parents. Congratulations on your transformation so far and many positive thoughts for you and your daughter's future. Fat Wars is definitely designed for people of all ages. The exercise principles outlined in the book can also be performed by children as long as they use very light weights and also engage in regular aerobic activity. You and your daughter can form a team as well as a support group for one another (you already sound quite close). Your daughter will learn from your example. I sure wish there were more concerned and thoughtful parents such as you.
My follow up book to Fat Wars, The Fat Wars Action Planner includes recipes, sample meal plans and a years worth of exercises and new research. My next project is Fat Wars for Kids.
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Question:
Is it okay to eat fettuccini-it's glycemic index is only 32-or is that considered pasta which we should stay clear of. Also, if I eat flaxseed oil it should be counted as part of my fat intake, but the EFA pills aren't counted as fat intake? Correct or not-thanks!!!!!!
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Answer:
Anyway you look at it, fettuccini is a pasta and should for the most part be avoided. This does not mean that you should abstain from pastas all the time however. If you do want to eat pasta from time to time (after the first 45 days), try adding some sea food or chicken and olive oil to bring the macronutrient value closer to a 40% carbohydrate, 30% protein and 30% fat profile. The EFA's should be counted as your fat intake. Each 1 gram capsule is equal to I gram of fat and 9 calories.
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Question:
Is whole grain bread the same as 7-grain bread?
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Answer:
It really depends where you are purchasing your bread. Some 7 and 9-grain breads are made with white flour or whole-wheat flour (which is also processed). The best bread to eat would have to be from sprouted wheat, due to the higher nutrient and fiber content. Some great ingredients to look for on the package of a wholesome bread are: whole sprouted wheat, barley, rye, oats, brown rice, pure water, stone ground whole wheat flour, molasses, yeast.
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Question:
Just saw you briefly on Breakfast Television this morning and that protein shake looked so good I ran out and bought Fat Wars this afternoon! :-) Anyway, I'm only a couple of pages in but so far so good. I was just wondering what your opinion is on those Weight/Body Fat scales you can buy from certain retail stores. Are they at all accurate? Is one brand better than the other? If so, do you know where I can find it? AND, if you don't recommend using these scales, is there anywhere I can go to get my body fat measurement without having to join a fitness club?
Thanks in advance. I look forward to finishing the book!
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Answer:
Congratulations on the start of your transformation with Fat Wars as your guide. The answer to your question is that some of the bio-impedance technology scales are fairly accurate if you use them first thing in the morning on an empty bladder (as they calculate via water content). The brand most recommended would be Tanita. Please see www.tanita.com for a distributor near your home.
I wish you much success on the program and I hope to have a testimonial from you when you are ready.
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Question:
A little while ago I saw Mr. King on a TV show. He was discussing levels of DHEA at the very end of a program I was watching. I am a fairly fit person and experience much difficulty losing weight around my upper thighs, hips and stomach. I work in the fitness industry and find that my weight problem is a hindrance to my success.
The subject of DHEA really intrigued me. However the discussion was that it might be beneficial to have levels of DHEA measured. However the show ended and I wasn't sure what a person can do it their DHEA levels are low. Could you please help me find out what that might be?
Just for further information I do have hypothyroidism but it is controlled by medication.
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Answer:
You can easily have what is referred to as an adrenal stress profile performed. Urinary and salivary cortisol and DHEA tests are available at most labs (or your doctor can have the samples sent to a specific lab that performs these evaluations). Since cortisol (the major stress hormone) has major influences on muscle tissue as well as the fate of protein, fat and carbohydrates, an imbalance (elevations) of this hormone can cause anxiety, obesity, fatigue and diabetes. Stress happens to be the major contributor to increased cortisol levels, and when cortisol levels are elevated, DHEA levels are usually low.
DHEA is the most abundant hormone produced in the adrenal glands. It is the precursor to other hormones such as estrogen and testosterone. DHEA is very important to the body in terms of brain power, immunity, energy output, decreasing body fat and maintaining metabolically active muscle tissue. Optimum levels for a woman are between 350 - 430 micrograms/dL and for a man between 400 - 560 micrograms/dL. The average level in North America is below 100 micrograms/dL. We are definitely a society of obese and DHEA deficient individuals.
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Question:
I was wondering if you could help me out. I have a very hard time gaining weight. I am what you call thin. I am male 38 years old 5 feet 11 inches tall and weigh 135 pounds. I eat what I think is healthy. I don't eat junk food. I start off with cereal in the morning along with almond drink no dairy products. Fruit in the latter part of the morning. Lunch, 2 sandwiches one with spinach the other with tuna or fillet of sole alternatively. In the afternoon I occasionally snack on mixed nuts, raisins etc. Dinner always consists of pasta or rice in tomato sauce. Lettuce, and some sort of meat be it chicken, rabbit, steak, or ribs etc.
No meals after dinner.
I realize that a greater number of people are always trying to lose weight rather than gain it and people like yourself are always giving their expert advice on doing so. What I fail to see however is experts talk about gaining weight and how to do it safely and effectively.
Given the information above can you spare your professional opinion on how I can successfully get to a proper weight. What I have to do to get there.
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Answer:
You are not alone in your quest for enhanced muscular size. When you say you want to gain weight, I am presuming this is what you are referring to. From the brief analysis of your diet, I would have to say that you are not consuming enough protein to create an enhanced environment conducive to rebuilding and repairing tissue.
Even though my book Fat Wars is geared to help individuals lose excess body fat, it is successful due to the advice on how to gain lean body mass (which revs the metabolism). I would follow the advice presented in Fat Wars without counting calories. By consuming 5 protein rich meals per day along with properly balance amounts of carbohydrates and fats, you will provide your body with an effective strategy for muscular gain.
Obviously weight bearing exercise (training with weights) is imperative to stimulate your bodies growth potential as well. fat Wars will also introduce you to an effective form of safe, fast and effective weight training. In your case I would take it very easy on the cardio portion though.
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Question:
I have purchased the Fat Wars book and would like to start, but I am afraid to take any of the supplements because I'm still nursing. How can I find out if they are safe? I am especially interested in taking the whey protein Supplement.
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Answer:
First of all a BIG CONGRATULATIONS is in order for the brand new addition to your family. I commend you in your questioning of supplements during breast feeding. Even though the vast majority of these supplements should pose no problem to your child, I would have to recommend airing on the side of caution where the metabolic enhancing or anti-craving ones are concerned.
The whey protein (Fat Wars Ultimate Protein) and synergistic antioxidant formulas (containing the network antioxidants - vit. C,E,Co-Q10,Alpha lipoic acid and Glutathione) would be a great addition to anyone's diet at any time of their life. The whey isolate is merely an advanced form of protein that can help to maintain optimum immunity as well as enhance your musculature. It is considered a food and would therefore take the place of one or two of your protein meals per day (depending on whether you consumed one or two shakes/day). The antioxidants will help to assist the bodies natural defense mechanisms against free radicals. You can simply open up a couple of capsules and poor them into your protein shake, once or twice a day.
I wish you and your family all the health and happiness life has to offer.
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Question:
I was surprised to get your e mail back saying that the pumpernickel bagel is a high glycemic! Why is that I didn't think it was because it isn't made with white flour! Please explain why it is high.
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Answer:
Whole grain, pumpernickel and oat bran breads are definitely lower in glycemic value than white bread, but they are still considered moderate glycemic foods (66 out of 100 on the Glycemic Index). Even though pumpernickel bread is a relatively unprocessed grain, it is still a starch, and all starches are moderate to high on the glycemic index due to their rapid breakdown in our gastrointestinal systems. Please don't shoot the messenger. I am merely stating the research of others here. I too love pumpernickel bread, and I do eat it in moderation, which is something I would advise you to do if your main objective is enhanced fat loss.
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Question:
I am currently in the middle of FAT WARS, and I am loving it. I will leave a review on Amazon when I am done.
Something in your book sparked my thoughts about fat loss. You were saying that the body is always burning calories to keep the body at normal body temperature...and how people that live farther up north burn more calories, so I was wondering if taking ice baths would speed up the metabolism?
Easier yet, and less painful, would going for a walk in 50 degree weather burn more calories than 80 degree weather? Would hanging out in a cold house all day burn more calories than in a warm house? How about sleeping all night in a cold room without blankets....would I burn more fat in the night?
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Answer:
While all of these scenarios are in a sense going to create a higher metabolic response through a process referred to as shivering thermogenesis, the degree to which your metabolic rate will be enhanced is in question. You would have a much greater chance of wasting calories through frequent meal intake especially with high-quality protein at every meal due to proteins higher thermic response. I love inquisitive people, you are the ones that stimulate my mind the most. If you desire to, please go ahead and pursue these additions, as long as you are having fun in the process.
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Question:
I hope things are well. I have seen a number of different television interviews with you, and have been impressed with your thoroughness and explanations of your message(s).
I don't know where I remember hearing this, but is it true that when cheese is added to pizza, the heating process somehow makes the cheese "worse" for you (than usual) (i.e.) more calories, fatty etc.... I remember this hearing this with respect to how pizza CAN be healthy for you...... except when the cheese is added (and subsequently heated). Now I know that cheese itself is high in fat, but is there any truth to this at all?.
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Answer:
Any excessive heating of any protein containing food can easily damage the structure of the protein content. If in this case, the cheese is browned (as it often is with pizza) then it can create a glycation reaction which is when sugars (within the cheese or pizza dough) react with the proteins, ultimately creating damaging structures that can then interact with your own bodily proteins. This glycation reaction is much more damaging in the body of a diabetic then one who is not.
My advice to you is try to avoid pizza for most of the time and if you do get ¨the need,¨ then try using an organic pita shell as the crust, along with organic tomato sauce and organic low fat cheese or goat cheese. Do not overcook the cheese!
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Question:
I have read the book, Fat Wars and I have gone over the suggested program many times. I agree with everything that is written however I'm having a really tough time putting together 40-30-30 meals that are under the calorie count 6 times a day.
Could you please send me a sample day meal plan so that I could work from that.
I am 5 feet 3 inches tall and 140lbs. I don't know body fat % but based on the method of figuring out my daily calorie allotment, I should have 1620 (2120-500) calories per day.
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Answer
Congratulations on your transformation start. If you are like 125,000 Canadians, you too will experience a complete life change. Below is some information that will help you put your plan together with as little effort as possible while following the 40-30-30 philosophy. Please understand that the 40-30-30 method is just an easy way for the majority of the population to see real results while being able to stay on a fat loss regimen for life. I have also had clients experience beneficial results, safely and quickly by counting only carbohydrates and following this method:
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Consume 5 meals per day.
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3 of these meals should consist of protein, fatty acids and no more than 30 grams of low-glycemic carbs (you only need a carbohydrate counter for this).
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2 of the meals should be a high quality whey protein isolate (such as Fat Wars Ultimate Protein) with 1 tbsp. of organic flax seed meal (no additional carbs).
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Its that simple! Just follow this method of eating for 6 days straight and then take one day a week and have a little fun (but not too much!). This is the day you can increase your carb intake and even consume some higher glycemic carbs.
Many people who have come to my seminars or who have read Fat Wars have told me that they were unable or didn't want to follow the calorie-counting part of the plan, but still experienced significant fat loss. This is because many of the recommendations in Fat Wars are common sense suggestions on how to lose fat. If you exercise regularly, eat smaller portions of food five times a day, and make sure these meals are metabolically balanced, you will lose body fat. If you're not one who believes in weighing your food and calculating your daily caloric allotment, that's okay. You can still make the Fat Wars plan productive by following these guidelines:
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Re-read Chapters 6 through 8 to find out what your best food choices are on the Fat Wars plan.
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Never let more than three and a half hours pass between meals.
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In addition, eat five meals every day: three solid meals and two protein shakes. Each meal should contain protein (30%), essential fats (30%), and low glycemic carbs (40%). Of course, in this instance you would use approximate values. The last meal should be void of any high or medium glycemic carbs, with best results coming from various forms of lettuce.
Here are some tips to help you create a Fat Wars meal:
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Use a dinner-sized plate and visually divide it into three equal sections.
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Use the palm of your hand to determine the size for your protein element. Place the protein in one of the sections on the plate. For example, you could eat a serving of chicken or turkey that's roughly the size of your palm.
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Fill the other two-thirds of the plate with a heaping portion of fresh fibrous vegetables for the carbohydrate portion. If your carbohydrate choice is a starch (and starches should be limited during the 45 days) such as a sweet potato, rice, or beans, add only one-third more than the protein portion (1.3 x Protein in grams).
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For your fat source, use about half your palm as a measurement. If your protein choice contains fat, such as red meat or fish, sprinkle only a small portion (no more than a teaspoon) of organic olive oil to the meal or simply add a few almonds.
P.S. If you would like to download a detailed list of foods and their individual values of calories per portion and grams of protein, carbohydrates, and fat per portion, please visit the Fat Wars Web site at www.fatwars.com and click on the Ultimate Fuel icon.
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Question:
I have been using Spiru-Tein. This is a high protein energy meal with loads of vitamins, minerals, with spirulina. It does not have flax seed oil, but that is not a problem-I can add it. I need you to take a look at this product and tell me what you think. I use vanilla - one scoop with about 1 1/2 - 2 cups of orange juice. I am not a milk drinker. I am semi-vegetarian and eat fish and soy products only. Do you have a diet for folks like me?
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Answer:
I have reviewed the Spiru-Tien formula from the internet for you and have the following comments to offer:
The first ingredient is isolated soy protein, this does not tell me if it is a water extracted spy (highest quality) or for that matter if it is a non-genetically modified soy-over 57% of the soy in the North American market place is from genetically altered soy beans. If the soy is not water extracted, it will have a very low biological value which represents poor assimilation by the body. You are much better off with a high quality high alpha whey isolate (Fat Wars Ultimate Protein) for best results. I know you are a vegetarian, but many vegetarians use the high alphalactalbumin whey isolates since they are closest in structure to what is found in mothers breast milk and therefore have the highest biological value of any protein currently available.
Secondly, the sweetener used in the formula is fructose which has been shown in laboratory experiments to be potentially dangerous especially for the livers energy supply (ATP). Fructose has also been shown in scientific experiments to increase a process called glycation (the damaging of bodily proteins) ten times faster than glucose. I would personally not touch any formula that uses this agent as a sweetener, especially a main one. Fat Wars can easily be followed by vegetarians, by utilizing vegetarian protein sources for at least 30% of each meal. Just go to www.fatwars.com and click on Fat Wars Fuel and then the fat Wars Meal Plan for recommended food choices.
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Question:
Can I take more capsules of the Fat Wars Ultimate Fat Burner safely to get faster results?
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Answer:
The label on The Fat Wars Ultimate Fat Burner clearly states 3 or more capsules per day.
The Fat Wars Ultimate Fat Burner is an extremely well designed, powerful, scientifically valid and non-stimulating fat burner. I believe that many individuals will see good results by taking the recommended 3 capsules a day (along with a proper dietary and exercise program of course). Having said this, and having formulated another gold metal winning (Alive Awards of Excellence, 2002) fat loss formula, I have found it is sometimes best to increase the dosage in the beginning (i.e. 2 - 3 capsules twice a day for a total of 4 - 6 capsules a day), for approximately one or two months and then take a maintenance dose of the recommended amount for best results. This however is completely up to you.
The Fat Wars Ultimate Fat Burner contains (out of 11 ingredients) green tea extract that is standardized to 70% EGCG catechins. Why is this important you ask? because research indicates that the antioxidant epigallocatechin gallate or EGCG works together with the low dose of natural caffeine found in green tea, resulting in a significant effect on weight loss. Green tea has been shown to safely enhance thermogenesis, over a 24-hour period. Research published in the American Journal of Clinical Nutrition (1999) showed that green tea containing 90mg of EGCG (the Fat Wars Ultimate Fat Burner contains over 3 times this amount per recommended serving/3 capsules) could lead to a 43% increase in thermogenesis in adults. Additional research published in the International Journal of Obesity (2000) and Phytomedicine (2002) highlighted the ability of green tea to increase the burning of fat as fuel, resulting in human weight loss. Don't forget, there are 10 other ingredients in this formula designed to work synergistically with the green tea extract for maximum effect.
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