Waistline Checklist!

Waistline Checklist!
By David Tetter

People often ask me for dietary advice with the most common objective being fat loss. Do I opt for a high carb low fat diet? A high protein low carb diet? A dairy free wheat free vegetarian diet? With so many choices, information and misinformation it’s no wonder that confusion reigns.

While there are certain individual variances to consider (like blood type), one of the most important aspects to consider is blood sugar stability. Keeping blood sugar stable is critical not only for fat loss, but also for optimizing physical and mental performance. When we eat sugary or starchy meals, our bodies react to the rapid rise in blood sugar by secreting insulin. If this happens too frequently, the body becomes desensitized, resulting in an increased production of insulin. This pre-diabetic condition known as hyperinsuleamia is at the core of metabolic syndrome, a condition affecting nearly 1 in 4 Australians and New Zealanders. Metabolic syndrome is a cluster of conditions characterized by:

• Increased abdominal obesity
• Decreased muscle mass
• Increased inflammation
• Decreased growth hormone production
• Elevated triglycerides
• Elevated blood pressure

In broad strokes, metabolic syndrome increases mortality for most causes and is closely linked with sedentary lifestyle and a highly processed diet. If you want to avoid metabolic syndrome, keep your blood sugar stable and lose body fat, it is advisable to adhere to the following guidelines.

David’s checklist:
• Consume an unprocessed organic diet at least 80% of the time. Eat a wide variety of colourful fruits and vegetables and avoid packaged ,processed foods and artificial sweeteners
• Consume fibre, good fats and protein with every meal. This helps to keep blood sugar stable
• Avoid too much carbohydrate 3 hours before bedtime. An insulin release at this time will decrease growth hormone levels, leading to decreased muscle and increased fat storage
• Eat small frequent meals, 4-5 times per day
• Stay physically active. Resistance training with weights has been proven to be the best form of exercise for stabilizing blood sugar and for long term fat loss

Yours in health,

David Tetter
Personal Trainer
M: 021 638383
E: dtetter@gmail.com

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