Functional Foods for Fat loss
How to eat for a metabolic advantage
The supplement and fat loss industry wants us to believe:
weight = calories in – calories out
Because most supplements and programs revolve around manipulating these variables through specialty foods and supplemental stimulants and specific ways of eating and training.
Results are often unpredictable in the average person as they have other factors influencing calories in and out and ultimately weight changes. The mathematical formulation below is an ongoing process with new factors being added all the time, but it is a more realistic representation of what we see in the real world.
(√(sex&Calorie in-Calorie out) x method of preparation (α or 1/α) + blood sugar ^AMPK ^SUPPLEMENTS / Microbiome – Metabiome)_
(Culture x [socioeconomics – parental influences]) /Hormones x Metabolism^sex + Leptin) ^ Medication
IT IS NOT ALWAYS ABOUT PUSHING THE THROTTLE HARDER OR REDUCING FOOD INTAKE. MORE OFTEN THAN NOT IT IS ALL ABOUT REMOVING THE HANDBRAKES.
Let’s look at ways of taking away some of the variables that may be getting in the way of your results…
Do you meal prep or eat fresh?
calories α method of cooking (raw< cooked >cooked again)
Sudhair James – undergraduate student at Sri Lanka’s College of Chemical Sciences, and his mentor, Dr Pushparajah Thavarajah experimented with 38 kinds of rice from Sri Lanka, developing a new way of cooking rice that increased the resistant starch content.
Add 1 teaspoon of coconut oil to boiling water. Then add a half a cup of rice. Simmer for 40 minutes (or boil for 20-25 minutes). Then refrigerate it for 12 hours.
This procedure increased the Resistant Starch by 10 times for traditional, non-fortified rice and halved the absorbable calories.
Cooling for 12 hours leads to formation of hydrogen bonds between the amylose molecules outside the rice grains which also turns it into a resistant starch. The same technique can be used for pasta and potato!
Food poisoning warning
Cooked rice should be cooled quickly and not left at room temperature.
It should not be kept for more than three days in the fridge.
It needs to be reheated very thoroughly.
Cooked rice should never be reheated more than once.
NOWAY BODYBALANCE contains BIOACTIVE peptides that are resistant to digestion, absorbed intact to perform a function (muscle growth and fat loss) before being broken down to supply aminos.
Most other proteins are digested into aminos before absorption and in that instance, they can take part in whatever process the body wants. But you don’t have control over that action directly.
Some proteins contain peptides that may be antinutrients such as casein and gluten which can contribute to negative effects in the body in susceptible individuals.
Brassica species can be used to aid detoxification of estrogens, xenoestrogens, pollutants and plastics. But their method of farming, production and preparation can make them bad.
For example, broccoli is very susceptible to infestation and rot and therefore gets an extra dose of pesticides that can be xenoestrogens. Because of the floret structure it is very hard to clean it off so you need organic broccoli. The active sulforaphane ingredients are activated by cooking and chewing but can also be destroyed if this process is not done correctly. Frozen broccoli has good levels of vitamins and minerals preserved through freezing but the blanching and then freezing process destroys the sulforaphane compounds so no good for the detox. Fresh organic broccoli steamed at 50 degrees for 7 minutes (hard to measure at home) may be the best method. and all other brassicas such as bok choy, pak choy, brussels sprouts, kale etc. can all follow similar rules.
Chewing also helps to activate the actives and chewing down raw versions is also effective.
But we can fit more in as a juice and more is better, right? wrong
Fresh kale juice is a major source of toxic isothiocyanates that can slow the thyroid. Don’t have too much of that or your thyroid switches off.
Soy and pea
Can slow thyroid and increase estrogen activity which makes you hold on to fluid and fat. Soy protein may be added to increase protein content yet it contains protease inhibitors that block the digestion and absorption of protein from soy and other proteins. That will screw the maths.
Other legumes such as pea makes you fart. They do this by blocking amylase, an enzyme that helps digest carbs and the result is the carbs aren’t absorbed and that also screws the maths and your lower bowel by causing intestinal microbial overgrowth and candida.
The technology is now good enough for us to start mapping gut microbiome and we are finding some interesting patterns with obesity, cardiovascular disease and diabetes in particular. There are so many factors influencing microbial growth.
Resistant starch seems to be highly beneficial for the correct microbiome profile for fat loss.
Excessive protein may be a bigger problem than we originally thought. The extra protein can get down into the lower bowel where it putrefies and creates ammonia which can poison off a lot of the good gut flora and damage gut flora.
Fats and oils
Fats and oils are something to think very carefully over. Don’t fall for the trap to think it’s all about fish and everything is bad but coconut is cool. Of course, it is not that simple. Nature knows best. Work with nature to cover all omegas 3,5,6,7 and 9 along with other oily tools like MCT, CLA (conjugated linoleic acid), CLnA (conjugated linolenic acid) and therapeutic essential oils to have very powerful effects.
Herbs and spices
Become an herbal medicine practitioner for yourself, friends and family. Learn how to use herbs and spices in salads, marinades, salad dressing, dukkha, teas, drinks to perform specific function for YOU. Look for therapeutic foods.
refer to episode 88 home remedies podcast to get some ideas of recipes for your ailments.
All these things will make up parts of your macro allocation.
Sweeteners trigger a cascade of events to let the body know that sugar is coming. In people with good muscle and low fat and no insulin resistance and when done with carbohydrates / sugars it is not such a big deal but if you suffer from blood sugar problems, insulin resistance, too much fat and not enough muscle, not perfect guts than sweeteners may be bad for you. especially when used in a low carb or low calorie product as they trick the body into thinking sugar is coming so don’t burn fat!
If it fits your macros (IIFYM), psycho coaches that think you are just a lazier version of them that eats too much need to learn that there are many variables that influence people’s results.
What works for one person does not necessarily work for others.
Do the maths; work out how much you need to eat and how much to train but don’t be too hasty to change that unless you look at the person first.
Once you have a macro profile supplied fill it up with functional foods and not foods that will create handbrakes to health.
Make 15 grams of your protein allocation NOWAY Protein.
Make 2 to 6 grams of your fat allocation AMP-V
Fill up your carbohydrate section with highly nutritious foods, made and eaten to supply functional nutrients and not antinutrients
utilise herbs and spices to correct your symptom picture and aid in disease treatment and prevention.
don’t just ask your coach if you measure the food cooked or raw. Discuss cooking methods and the influence that may have on calories.