Myth #1: “Carbohydrates Get Stored As Fat”
It’s important to understand that all the carbohydrates you consume (whether they’re consumed in the form of sugar, fruit, or rice) are immediately broken down into sugar/glucose and used by your brain and body for energy.
When carbohydrates are eaten in excess of your body’s needs, up to two pounds of the excess glucose is converted into glycogen and stored in your liver and muscles for later use. And all the carbohydrates consumed in excess of your glycogen stores are simply burned off as body heat through the process of “facultative dietary thermogenesis.”
Not only do people incorrectly believe that carbs get stored as fat, but most people aren’t even aware that carbohydrates are their brain and body’s most preferred source of energy. To take things even further, there are many cells in the body that can only use carbohydrates for energy; this is why your body is forced to convert protein into glucose (a taxing process known as gluconeogenesis) when sufficient carbohydrates aren’t available for your body to use.
Think about all the times you’ve tried one of those ridiculous low carb diets; and then go on to remember how terrible and impossible it was to maintain. Well now you know why; your body REQUIRES & CRAVES carbohydrates.
Myth #2: “Sugar & Fruit Spikes Insulin, Leading To Diabetes & Fat Storage”
As you just learned, it doesn’t matter whether you consume carbohydrates in the form of brown rice, broccoli, bananas, or cotton candy; the end result of all the carbohydrates and sugar you consume is blood glucose, period. There’s no such thing as “good” glucose created by the “good” carbs you eat; or “bad” glucose” created by the “bad” carbs you eat.
EVERY CARBOHYDRATE & SUGAR YOU CONSUME GETS CONVERTED INTO BLOOD GLUCOSE; END OF STORY.
The only differences between the consumption of a slow digesting carbohydrate (“good carb”) like brown rice and a fast digesting carbohydrate (“bad carb”) like cotton candy is the insulin response (how fast your body receives energy from the food) and the nutrition provided by the food.
So what’s insulin?
The job of insulin is to regulate the metabolism of carbohydrates and fats in the body. In other words, insulin pushes glucose (carbohydrates/sugar) through the cell wall and converts it into energy for your brain & body to use. But keep in mind that insulin also happens to be in charge of the fat storing process as well.
“So if carbohydrates don’t get stored as fat, why am I still overweight?”
Well, the consumption of any form of carbohydrate/sugar creates an increase in insulin sensitivity (needed to convert those carbs into energy), and when fats are consumed along with those carbs, your insulin has no choice but to push that fat into your adipose tissue (fat cells) for storage. Insulin can’t just convert carbohydrates into energy and simply decide not to do its other job, which is to store fat.
“So how can we get around this?”
Simple; consume all the carbohydrates/sugars you want as long as you keep a concrete limit on your daily fat intake. When you consume high carbohydrate foods such as potatoes, bananas, pasta, and rice without adding excess fats to them, there isn’t any excess fat for your insulin to store. As elementary as that sounds; it really is as simple as that.
“But won’t all that sugar cause diabetes?”
In order to answer this question it’s important to look at things a lot deeper than perceived cause and effect. Already knowing the dramatic effect sugar and carbohydrates have on insulin sensitivity; doesn’t it make sense to keep fat intake low when insulin sensitivity is high? Unfortunately the majority of society doesn’t take this into consideration; opting to consume “carbohydrates” like pizza covered with cheese, bread slathered with butter, potatoes covered in sour cream, and fried rice prepared with globs of olive oil; ultimately blaming the carbs for making them fat…
It’s crucial to understand that when excess fat (“hidden” in your carbohydrates) is consumed over long periods of time, insulin sensitivity begins to drop in order to reduce the rate at which your body stores that fat, because one thing’s for certain; there’s only so much fat a human body can store before looking like a shed. But keep in mind that the de-sensitization of insulin isn’t limited to the fat storing side of things; it also hinders the insulin’s ability to convert the carbohydrates/sugars you consume into energy, leading to a dangerous build-up of glucose/sugar in the blood stream.
Myth #3: “Healthy Fats Help You Lose Weight”
How? Everyone already knows that a little “healthy” fat is good for them, but no one seems to have a firm understanding of how minimal their daily requirement of “healthy” fats really are, or how these “healthy” fats even aid in weight loss.
If you weren’t already aware, there are three types of fats: saturated fats, trans fats, and unsaturated fats. We as humans only require two essential fatty acids; Omega-3 alpha, linolenic acid and the Omega-6, linoleic acid in order to maintain cell membranes, absorb certain vitamins, and regulate hormones; among many other crucial functions.
As you can see, fats are incredibly important to the functioning of your body; so important that your body (insulin) almost immediately pushes all the excess fat you consume straight into your hips, butt, thighs, belly and giggly underarms just to make sure you never go deficient. Can you start to see why the majority of society is overweight?
If you can’t, you will now…
The human body only requires 10 grams, or the equivalent of about a teaspoon of polyunsaturated fat per day in order to function at optimum levels. And because your body has no use for the fat you consume in excess of this minimal requirement, the excess simply gets stored.
Now think about how much fat you eat in a typical day.
Aside from the fact that 99% of your guesses are gonna be extremely generous and off by miles, I can safely assume you surpass your daily fat requirement of 10 grams by a minimum of 100 grams; every…single…day. If your body only needs 10 grams of fat per day, but you’re consistently consuming so much more than that, what do you expect to happen?
If you’re trying to lose fat, doesn’t it make sense to stop eating so much of it?
Myth #4: “Excess Protein Is Required To Build Muscle”
Protein has been placed on a pedestal for way too many years and doesn’t seem to be slowing down in popularity. I’m sure you’ve fallen victim to high protein diets in the past, as have I; believing that protein is the ultimate food for both weight loss and building muscle.
Listen carefully; protein is an essential macronutrient formed through the linkage of amino acids called a polymer. They help build and repair tissue, synthesize hormones, help muscles contract, and perform a plethora of other necessities. Due to the vital role amino acids play in the human body, our bodies are naturally very efficient at conserving and re-using these amino acids. Add to the fact that humans grow at a very slow pace, and it’s easy to see that our protein requirements are extremely low; with the average human requiring less than 50 grams of protein per day.
The body uses the amount of protein it needs and the rest is removed from the body, mainly through urination. Not only does this process put strain on the liver and kidneys, but excess protein consumption also causes a number of other problems as well; mainly digestion issues, constipation, bloating, and the unavoidable build-up of toxic byproducts in the body.
“Ever lose weight on a high protein diet?”
Well now you know why; your body was working profusely to get that excess protein outta your system in order to avoid the buildup of toxic byproducts. So in essence, all that money you spent on protein supplements and dry chicken breast was thrown straight into the toilet by way of urination. And for those that continue to be as deeply hypnotized by the marketing of the protein industry as I was; think about this…
If protein really did help “build” muscle, why hasn’t it worked for you? If protein really did help “build” muscle, why is the majority of society that consumes a diet relatively high in protein, obese?
Protein is nothing more than a product that’s extremely cheap to produce, and can be sold for enormous profit margins to people like you; all thanks to good old fashioned marketing.
Myth #5: “Calorie Restriction & Cardio Are Required To Burn Fat”
***Nobody’s arguing the fact that weight can be lost doing cardio, and that doing cardio is better than doing nothing. I just want to establish the fact that cardio and calorie restriction are not NECESSARY to burn fat***
It seems simple; take in fewer calories per day than your body requires and the pounds will drop. Although this can work as a temporary short cut to weight loss, we all know this strategy is extremely unforgiving and virtually guaranteed to back-fire. So if you’ve tried this strategy before and failed, know that it wasn’t due to a lack of will and motivation on your part… no, you were destined to fail from the start.
It’s crucial to understand that your body requires a specific amount of calories every day at a minimum in order to function at optimum levels.
And when I say, “optimum levels,” it’s not only in reference to energy, but also the optimum functioning of your body’s hormones, metabolism… everything. So when you put your body at a net loss of calories through cardio and calorie restriction for extended periods of time, not only are you creating an imbalance to your hormones, but you’re also giving your body no choice but to store the most dense energy available; fat.
Unfortunately your body doesn’t know you’re restricting calories in hopes of losing weight; and quite frankly, it doesn’t care. All your body knows is that it isn’t receiving the required calories needed to function at optimum levels, and because our bodies are naturally built for survival, your body immediately assumes the worst and begins to store and hold onto all the fat you’re trying so desperately hard to lose.
Ever wonder why the cardio fanatics at your gym may look skinny, but they also maintain high levels of soft and saggy body fat? Same goes for all your friends who attempt to lose weight eating 1,200 calories a day; although they may lose a couple pounds and might even appear smaller, why do their arms jiggle just as much as before?
It’s because cardio and calorie restriction do not burn fat, they burn calories; causing a temporary and unforgiving loss in water weight. You need to understand, right now, that fat loss and PERMANENT maintenance can only be achieved through the consumption of a diet that works with your body; not against it.
To Quickly Recap What We Learned Above:
Feed your body all the calories it wants in the form of nutritious carbohydrates - Your brain and body uses the glucose as energy while benefiting from all the micronutrients (vitamins & minerals) provided by the carbohydrates. Consuming carbohydrates in excess of your bodies’ needs and glycogen stores are simply burned off as body heat through the process of facultative dietary thermogenesis.
Keep a strict and concrete limit on your daily fat intake – Your body only requires 10 grams of polyunsaturated fat per day in order to function at optimum levels; an amount that’s impossible not to obtain effortlessly through the consumption of nutritious carbohydrates. This is important to remember as the consumption of fats too far in excess of your bodies’ needs will guarantee fat storage.
Keep a limit on your daily protein intake - Your body only requires 30-50 grams of protein per day. The long term over-consumption of protein in excess of your bodies’ needs will lead to kidney damage, bloating, constipation, and an accumulation of toxic byproducts in your body. And again, protein does not “build” muscle.
Make sure to feed your body its optimum caloric requirement every day at a minimum - Your body requires a specific amount of calories every single day in order to function at optimum levels. Depriving your body of its required calories for extended periods of time will lead to metabolic and hormonal imbalances, as well as the triggering of your bodies’ natural desire to store and maintain the most dense energy available; fat.