The 'Sneaky' Hormone, Which Tells Your Body to Burn Fat – And How Most Diets KILL It, Completely Preventing You From Losing Weight

The 'Sneaky' Hormone, Which Tells Your Body to Burn Fat – And How Most Diets KILL It, Completely Preventing You From Losing Weight

The hormone I’m talking about is leptin. If leptin levels are high, your body readily gets rid of stored belly fat, as it is no longer in starvation mode. Unfortunately, most popular diets do the exact opposite – they trick your body into believing it’s starving, which kills leptin levels. As a result, your metabolism slows down, making you gain fat much easier once you start eating more again. This is exactly what causes the common and frustrating rubber-band effect – you start dieting, lose a bit of weight, hit a plateau and then gain all the weight back, plus some more. Fortunately, a little trick that boosts leptin levels can easily avoid this problem and enable your body to effortlessly get rid of stored body and belly fat.

How ‘Starvation Mode’ Works

When you rapidly decrease your calories, exercise too much or keep your protein intake low (many people trying to lose weight do all three) your body thinks it’s starving. Its reaction is to slow down your metabolism, by halting leptin production. This takes some time to kick in, which is why you can see some weight loss in the first week or two, although a lot of it is water and muscle mass. Losing muscle mass is also a natural consequence of eating less protein. The less lean muscle mass you have, the slower your metabolism and the harder it is for your liver to burn calories. Not only that, but now your leptin levels are low. This also makes you hungry. You hit a plateau and stop losing weight. Sooner or later you start eating more again (sometimes, without even realizing it, as your body can trick you) and beacause now your metabolism is slower, your body puts on much more weight in order to prevent you from dying the next time you starve.
Your body is used to how things were thousands of years ago – eating less then meant that you didn’t have access to food. If your body did not shut down your metabolism and kept burning fat you would starve to death. Your body is very smart, but it doesn’t know you are trying to lose weight. It thinks you are starving.
Then how it is that so many people lose a ton of weight? They are (usually unknowingly) doing things that boost leptin levels and prevent their body from going into starvation mode. The result of such a diet is a fast elimination of body fat, with little regard to how much you go to the gym. As we have said before, exercise is not a very efficient way to burn fat anyway – you burn much more calories through your metabolism, regardless of whether you exercise or watch TV. However, if your metabolism has shut down, this won’t happen.

Which foods boost leptin?

High-protein foods
This is the easiest way to keep your metabolism burning, even if you decrease your calories. Meat, eggs and dairy are good sources of protein. Plant sources include beans and nuts.  Having a high-protein breakfast is the easiest way to keep your metabolism burning and prevent your body from thinking it’s starving. Aim for 20 to 30 grams of protein in your breakfast. You can find many recipes for shakes that are high in protein. The meat and nuts breakfast is very popular among athletes and although a bit extreme, it works extremely well if you have the time to prepare it every morning.
Fish is high in omega-3 fatty acids, which have been shown to boost metabolism in addition to having many more health benefits. Any type of fish will do, but salmon is my favorite. Don’t go overboard with the fish however, as depending on the source it can contain some mercury. Fish is also a good source of protein, which is one more reason why it works so well for boosting your metabolism.
Avoid fructose
Avoiding foods that shut down your metabolism is just as important. Fructose is a major factor in weight gain. A diet high in fruit tells your body to store more fat and fructose naturally metabolises to fat before it can be used for energy. Historically, people ate a lot of fruit during the summer and autumn, which their body stored as fat for the winter. A moderate amount of fruit is not bad, but try to replace most of your fruit intake with vegetables. Needles to mention, also avoid drinks that contain high-fructose corn syrup.
Foods high in zinc
Zinc is found in nuts, meat and especially in seafood and fish. Deficiency in zinc can cause low leptin levels. Increasing your protein intake automatically fixes zinc deficiencies, as zinc is a always contained in high-protein foods, including plant sources like nuts and legumes.

How to Boost Leptin Effectively to Start Burning Fat?

All good diet program(If you want real results I recommend leptitox of course) will increase leptin a lot and keep it high, by avoiding habituation to the higher leptin levels and by eliminating foods from your diet that will decrease leptin levels, one of many being sugar. If you don’t have the motivation to stick to a diet strategy, you can still loose a bit of weight initially by manipulating leptin with some simple tricks, including the following:

  • Cycling diet: Eat 2 days of high-fat, high-protein and low carb, followed by two high-carb, low-fat days. This is a classic diet strategy, and although it does hit a plateau sooner or later, it will keep you losing weight for at least a month
  • Avoiding all fructose and sweet drinks. Just eliminating the leptin-killing fructose will naturally allow your body to boost leptin levels. Anything sweet will also decrease leptin, because the sweetness sends a signal to your brain. So artificial sweeteners are also out.
  • Meat-heavy dinner – this is self-explanatory. Make your dinner a big steak. This will boost leptin levels while you sleep

Leptin is Much More Important for Women

Although men can successfully lose some weight on a starvation diet, women’s bodies respond a bit different to the leptin signal and make this much more difficult. That’s why a good and proven diet plan like leptitox is vital for losing weight if you are a woman. The flip side of this is that women’s fat-burning potential is even higher than men’s and we can burn fat almost four times faster than men. Unfortunately, this fat-burning potential is rarely being utilized by traditional diets. Protein intake is also much more important for women. This may seem paradoxical, as men have more muscle, but in reality, women go into starvation mode much easier than men and this happens very quickly as soon as you restrict your protein intake. Try to keep your protein intake high and you shouldn’t have any problems with this!

Written by Angelina on September 26th 2019

Best Foods for Cleansing Your Liver and Eliminating Belly Fat

Cleansing your liver can have countless health benefits. Stubborn belly fat is mostly a by-product of liver toxicity. This explains why it’s so hard to get rid of through exercise and caloric restriction. By cleansing your liver, you enable your body to start getting rid of it. You don’t have to consume a ton of processed foods to have toxins in your liver. Even small amounts of alcohol, processed food and even the polluted air you breathe can cause fatty deposits to form in the liver and belly fat to be stored in order to protect your body from the toxins.

Best Foods and Spices for Detoxing Your Liver

Turmeric is used as a hangover remedy in some countries, because it detoxifies your liver. Unfortunately, sprinkling some curry on your chicken isn’t really sufficient to produce any noticeable results. Consuming half a teaspoon a day, combined with some black pepper (it boosts the absorption of curcumin, the active chemical in turmeric) will start to clear toxins from your liver. You can add turmeric to rice or simply drink it in some water.
Avocados contain glutathione, which is the detoxifying chemical your liver uses to flush toxins. The high monounsaturated fat content also helps to eliminate fatty deposits in the liver. Monounsaturated fats are turned into glycerides and travel into the liver through the hepatic vein. Once there, they bind to toxic fatty build-ups and flush them out.
Tomatoes are high in lycopene, which is a powerful antioxidant. Once ingested, it travels through your bloodstream and provides antioxidants for your body. One study even found out that sun damage is reduced greatly after consumption of tomato paste – that’s because lycopene reaches the skin as well, absorbing harmful sun radiation. In the liver, lycopene acts the same way as other antioxidants – it neutralizes free radicals, which cause DNA damage.
Cucumber Juice
Drinking a glass or two of cucumber juice each day is a nice way to detox your liver. Not only does it taste good (try it if you don’t believe me), but it is loaded with vitamins, antioxidants and minerals. It is a great replacement for water during the summer months and cleanses your whole body.
Green Tea
The benefits of green tea are countless. The EGCG it contains also promotes the elimination of dead hepatic cells, which often contain a lot of toxins. The liver naturally eliminates those cell deposits on its own, but the problem arises when it cannot keep up with the toxins you ingest. Green tea speeds up that clearance, which quickly detoxifies your liver.

Simple Detox Recipe Gets Rid of Belly Fat and Unclogs the Liver

Simply drinking a glass of juice every day will improve your health, but it will not magically eliminate fat, unless you are using a special smoothie recipe made specifically for rapid detox and fat loss, like the red tea detox(link)(not related to other red or green detox drinks online). Remember that belly fat is not used by your body for energy, which makes it almost impossible to ‘burn off’. Detoxing your body is the only proven and effective way to get rid of it, after which excessive body fat is often eliminated by your body as well.
You often hear of people losing a lot of weight (50+ pounds) after going on a juice fast. Although I don’t necessarily recommend this, as it is a bit too extreme, it just goes to show that detoxing your body really does eliminate stubborn fat. The amount of fat those people lost cannot be explained by any caloric equation and is therefore NOT a result of simply eating less calories.
‘Clogged up’ liver is a major reason why many people are having trouble losing weight. Your liver is the main storage organ for glucose and if it is clogged up with toxins, your energy metabolism simply doesn’t work right. Living in todays age, we consume countless unnatural substances and toxins even with our drinking water. Our body doesn’t know what to do with them, so it puts them in our fat cells. Fat-soluble toxins cannot be eliminated by the kidneys, which is why they are stored in the fat cells of your body. This explains why some people have a lot of trouble losing weight, regardless of how little they eat – the toxic overload makes it impossible for your body to readily burn body fat for energy, without releasing all the stored toxins first.

Eliminating Processed Food

Eliminating processed food will allow your body to get rid of the toxins more quickly. Simply look at food labels. Eat foods that contain basic ingredients. Avoid foods that contain any ingredient a 4-year old cannot recognize. Eating a plant-based diet helps a lot, but you don’t necessarily have to avoid meat. I still think it’s a great source of protein and eat it almost every day. However, avoid fried meat, as it is very high in nitrosamines, which lead to direct liver toxicity.
If you are not sticking to a special program for cleansing your body and instead trying to eliminate processed food and consume more healthy food without any plan, you can expect some hurdles, such as food cravings. Mild physical symptoms of sugar withdraw can also occur and headaches are common. Don’t let those small hurdles prevent you from sticking to your cleanse. The end result will be well worth it!

Posted by Angelina on March 25th 2018

The Cucumber Juice Cleanse – How to Detox Your Body, Boost Your Metabolism and Eliminate Stored Belly Fat

How to Make Cucumber Juice
Cucumber juice is very easy to make – simply use your juicer. If you have a blender instead, blend the cucumbers with some water and strain the liquid. Almost 95% of a whole cucumber is in a liquid form, so a pound of cucumbers will make nearly 15 ounces of cucumber juice.
How Much to Drink?
I recommend drinking about 20 oz, or around half a liter of cucumber juice a day. This provides around 20% RDI of most vitamins and minerals. In the summer, I sometimes drink a lot more, especially if I can source organic cucumbers, free of excessive fertilizers and insecticides.
Why not just eat cucumbers?
Eating large amounts of cucumbers is not very fun at all, takes time, a lot of chewing and you end up with relatively large chunks of cucumber in your stomach, which reduces the absorption of the juice by almost half. The juice tastes very nice and is a very good replacement of water. It rapidly detoxifies your body, as opposed to being absorbed very slowly when you chew the cucumber. There are other factors I am not aware of, because you can definitely feel the detoxing effect after drinking a lot of the juice.

A Recipe for Rapid Detox and Weight Loss

Drinking the juice will definitely make your body eliminate some of the body fat, by removing the toxins that are clogging up your liver. If you’re looking for very fast detox and weight loss, I suggest the methods explained in the 3-week diet strategy (link). It describes a novel way to flip your fat-burning switch on for a long time with a special combination of diet and detoxing drinks. Detoxing flushes the fat-soluble toxins that stick to liver cells and interfere with hormone signaling. To do this, you need a special combination of antioxidant molecules. Once the toxins can be eliminated, the layer of fat, covering liver cells is eliminated and cell signaling can now work normally. This enables your body to get rid of visceral or belly fat naturally. Without the detox phase, the toxic fat keeps blocking insulin and leptin from getting to the cells of the liver and no amount of exercise of caloric restriction will burn off that fat.
Excess toxicity in your liver and belly is a major reason for the inability to lose weight. It also makes you feel sluggish and tired, as serotonin production in the gut is derailed. In addition to that, belly fat has been linked to a lot of diseases, including heart disease and diabetes. It is not a type of fat that your body uses for energy and is therefore very difficult to eliminate just by doing cardio or eating less calories.

How to Know if You Have Toxicity in Your Liver and Gut?

It’s a pretty safe bet that almost everyone living in today’s society has problems with liver toxicity. Even moderate consumption of alcohol, processed food, tap water forces your body to store the toxins in your belly, making you gain fat. Breathing the polluted air we have today is another huge factor, as toxins from the air rapidly enter the bloodstream and are then processed through the liver.

What About Other Green Juices?

Other green juices work just as well, but can be much, much stronger that cucumber juice. Drinking even a single shot of wheat grass or parsley juice can cause stomach problems and too rapid detoxification, leading to headaches and other temporary symptoms. I recommend cucumber juice, as it is very easy to make, cheap, easy to make in bulk, tastes very nice and works. If you tend to drink a lot of diet drinks with artificial sweeteners and other unhealthy drinks, replacing them with cucumber juice will have an even more pronounced effect.
So, that’s about it! Try drinking at least a glass or two of cucumber juice each day and you will soon notice the difference that comes from your liver being cleansed from all the toxins of modern living.
Posted by Angelina on March 24th, 2016

Try This Simple Detox Drink – Here's How to Prepare It And The Benefits You Can Expect

There are countless recipes for detox drinks and they all do work if you drink them. Many people start drinking these drinks and expect miraculous results in the first day. In order to experience the benefits, you have to stick to drinking this drink for at least a few days without making excuses – if you go to work you can put it in a water bottle and easily carry it around.
Here’s the simple recipe for my favorite detox drink:

  • 10 oz. Water
  • 1 tbsp. Honey
  • 2 tbsp Lemon Juice
  • 1/4 tsp. Turmeric

How It Works

The reason why detox drinks work well is partly because of the continuous intake of antioxidants. If you were to eat a meal with a high antioxidant content, the oxidants don’t stick around for very long and are rapidly excreted by your kidneys. Green tea antioxidants work for an hour or two and so do most other water-soluble antioxidants. When you consume them continuously in a drink however, the effects are much more renounced and you start to feel the benefits of the detox.
This detox drink works very well, because of the cleansing power of honey, mixed with the acidity of lemon juice and it’s vitamin c content. Turmeric rapidly removes toxins from the liver and some cultures even use it as a hangover remedy, as it cleanses all the toxins that are created as by produces of alcohol breakdown.

The King of Detox Drinks – The 4-Ingredient Red Tea!

If you’re looking for a potent way to quickly detox your liver, lose belly fat and increase energy levels and well being, look no further than the  Detoxing Red Tea. It’s a very easy recipe and perfect for weight loss. This is because a major mechanism of fat storage is the storing of fat-soluble toxins. This creates a layer of fat around liver cells, which keep the toxins. This layer interferes with basic hormone signaling and insulin can’t do it’s job properly. Since the layer of fat blocks the signal to “start burning fat”, it can be very difficult to get rid of belly fat through exercise. But get rid of the toxins with the special bio-available antioxidants in the red smoothie and the fat just melts. Another way to achieve this is to go on a long juice fast. However, a properly prepared detoxing drink can do this much more easily and painlessly.

Do Cleanses Help With Weight Loss?

Having toxins in your liver is a major reason why your body stores visceral fat. Also called belly fat, this type of fat is not used by your body for energy and wreaks havoc on your health. Diabetes is strongly linked to the presence of visceral fat. It increases the risk of developing heart disease and cancer and is almost impossible to get rid of through exercise. Having belly fat also makes it more difficult for your body to burn subcutaneous fat.
For some people who have a lot of toxic buildup in their liver, a proper detoxing supplement can be the trigger that enables their body to completely get rid of all the unnecessarily stored fat, which is the majority of it. This is because toxins are stored in a layer of fat, covering liver cells. This layer acts as a barrier and prevents signaling hormones from entering the cells. Once the liver is detoxed and this layer is eliminated, the signals to start burning fat can then get to the cells and belly fat gets naturally eliminated.

Energy levels

Your liver stores glucose, cleanses your blood and regulates serotonin. Serotonin is the main neurotransmitter and low levels to it cause clinical depression. Serotonin is regulated by the liver and produced in the intestines. Toxic buildup prevents that and shuts down serotonin production, making you feel sluggish, tired and depressed. Toxins also clog up your liver to prevent it’s basic metabolic functions that enable it to burn fat. As a result, it turns most of the glucose that goes through it in triglycerides, that are then stored in fat cells.

Written by Angelina on March 21st 2019

Why Most People Put Back On All The Weight They've Lost and How to Easily Avoid This and Lose Weight Fast

This is the most common hurdle in weight loss. It is so frustrating that it makes most people give up. They don’t put much effort into any diet, because in the back of their mind they know all the progress will be reversed and all the effort will be for nothing. Fortunately, this phenomena is not something that is unavoidable. In fact, it is simply a result of  following an ineffective diet! A diet program that is effective avoids this rubber band effect, by taking advantage of a hormone called leptin and by not restricting your calories too fast.

How Eating Less Makes You Gain Weight

fat_birdAs soon as your body ‘realizes’ you have stopped eating and started starving, it kills your leptin levels and puts the brakes on your metabolism. This is especially true for women, whose metabolism slows down even further as soon as their body thinks that they can starve. This is a simple evolutionary mechanism that is there to help you – it’s how we survived back in the day when food was scarce and there weren’t supermarkets on every street corner. When your body thinks its starving, it aims to preserve every last calorie your consume and decreases the amount of calories it burns though your metabolism.
What do I mean by “through your metabolism”? Well, your body does not burn calories only during physical exertion. If you were to lie down and watch TV, you would still burn between 50 and 100 calories each hour. People with fast metabolism burn more calories through their metabolism, regardless of how much they exercise. Of course, this is only a part of the ‘trick’, as burning calories does not necessarily mean you are burning body fat.

Don’t Restrict Your Calories Too Fast

As soon as you start to limit your calories quickly, your body will think you are in danger of starving to death and will shut down your metabolism. As long as you are in a caloric deficit, you will lose weight, although your progress will be extremely slow if you rely solely on the caloric equation. The problem comes when you start eating more at some point – then your metabolism will be much slower and your body will put on even more excess fat. Unless you plan on being on a caloric deficit for the rest of your life, this won’t work.

Instead, Focus on Eating Healthier at First.

Do limit your calories, but not by much. Eat slightly below your caloric expenditure or don’t even focus on calories at all, eat whenever you want. However, eat healthier food. Aim for natural food. What do I mean by natural? I’ve said it before – if a food contains an ingredient that a 4-year old doesn’t recognize, it probably isn’t natural. Keep eating like this while slowly decreasing your calories. That way, you will avoid putting on re-bound weight. By eating healthier food, you will also start to cleanse your liver, which will start getting rid of visceral fat – the worst fat for your health and the most difficult fat to get rid of through exercise.

The Secret – High-protein boosts Your Metabolism By Boosting Leptin

eggssLeptin is a fat-burning hormone, especially important for women. A high-protein breakfast, containing 20-30g of protein can multiply your weight loss results as much as 10-fold. A high-carbohydrate, low-protein breakfast is a major reason for slow or nonexistent weight loss.
Most importantly, protein prevents your body from thinking it’s starving! Think about it – back in the day, high-protein foods were the most nutritious foods to eat. Pretty much, the only high-protein foods that existed were meat and nuts. If you had access to any of those, it usually means you are set for at least a few days and are not going to starve. Your body hasn’t changed much during modern society – it still has those basic mechanisms that prevent it from starving. If you are a vegetarian, you can still think of high-protein foods – nut protein and whole nuts are very good and so are lentils and beans.
Let me say it again: The more protein you consume, the more you can limit your calories and still keep your metabolism burning.
As basic and simple as this sounds, it’s probably the most important weight loss ‘secret’, so keep it in mind.

An Easy Diet Strategy That Gets Rid of Unwanted Fat, While Speeding Up Your Metabolism Even More

This video shows you a quick and easy to follow diet that rapidly gets rid of unwanted fat without causing any hunger pangs or plateaus. If you don’t have a lot of weight to lose or you are not in a rush, you can do it simply by using the principles above – slowly decrease your calories, while increasing your protein intake. You’d be surprised at how well this works – you can limit your calories a a lot without feeling hungry at all, provided that you keep your protein intake high. Consider that most people do the opposite – they quickly decrease their caloric intake and often eliminate meat, cheese and eggs from their diet, as those foods are high in calorie. What you are left with is a carbohydrate-heavy and low-protein diet that makes you hungry, kills your energy levels and leads to slow weight loss, that will be quickly reversed as soon as you stop ‘dieting’.
Posted by Angelina on March 17th 2014

Detox Your Liver to Lose Visceral (Belly) Fat – Why it Works and How to Do It

Visceral fat is a bit different than the fat under your skin. It is not necessarily used by your body for energy and is therefore very difficult to get rid of through exercise and caloric restriction. All food that is absorbed through your stomach goes directly through your liver through the hepatic vein. Unfortunately, a lot of the food we consume today contains a lot of toxins in the form of preservatives, unnatural proteins (gluten), antitoxins and unhealthy fats. A lot of nutrition experts agree that this is the primary cause of the so-called ‘belly fat’ that your body stores in between your internal organs. This type of fat is the most dangerous, not only for your looks, but also for your health. The best way to get rid of it is not through exercise, but by cleansing your liver.

Foods that cleanse your liver

Try to include some of those foods in your diet on a daily basis. In general, foods that cleanse your liver are foods that are high in antioxidants and flavanoids. This is part of the reason why many people lose a lot of weight by drinking green shakes – they pack a powerful antioxidant punch. Here is a quick list of antioxidant-rich foods, drinks and spices:

  • Green tea
  • Garlic
  • Turmeric
  • Walnuts
  • Greens

Green tea contains EGCG, a powerful antioxidant that reverses liver damage and scavenges free radicals. Spices like turmeric do the same and nuts like walnut contain ample amounts of fat-soluble antioxidants, which are particularly helpful for cleansing your liver. Greens like spinach contain vitamin c and chlorophyll, in addition to dozens of other well-known antioxidant compounds.

Foods to avoid

Avoid foods that contain too much polyunsaturated oils (vegetable oil). Mono-unsaturated fat, which is the fat in olive oil is fine. Processed foods and drinks that contain fructose are the two biggest liver-killers and should be avoided at all costs. Many people look at nutrition labels and when they realize the food is low in calories they feel free to consume as much of it as they want. However, the liver-clogging action of those foods will make you store visceral fat, regardless of the amount of calories you consume.

How to Get Rid of Belly Fat With a Daily Detoxing Smoothie

If you’re looking to quickly detox your liver and lose belly fat, check out the four-ingredient red smoothie recipe here. Belly fat is closely related to fatty liver – the fat-soluble toxins that the liver processes require a strong antioxidant molecule to be converted to water-soluble ones, so that they can then be excreted by the kidneys. Without that antioxidant molecule, the toxins get stuck to a fat layer, covering each cell. This layer of fat interferes with hormone signaling, and no matter how little calories you eat, the “signal” to start burning off the fat doesn’t get through. The red smoothie solves this problem by rapid detoxification of the liver. Once the layer of fat is then eliminated, cell signaling works correctly and fat automatically starts to get eliminated.
As we already said, belly fat is often very stubborn and can be almost impossible to get rid of through exercise. It is extremely important to get rid of it, as it is the primary cause of many diseases, including heart disease and diabetes. In fact, many studies find no link with subcutaneous fat and health issues, which may mean that only visceral (belly) fat is bad for your health. Even small amounts of it can disrupt the function of your internal organs and prevent your liver from properly metabolizing glucose. Following a detox diet is an easy and effective way to enable your body to get rid of all belly fat.


Intermittent Fasting For Women – How to Do It & Why It Makes You Lose So Much Weight

Intermittent fasting has become very popular in the last few years and a lot of diet programs incorporate it. It is very close to the natural way people ate during the first ~90% of evolution and it is one of the easiest ways to ‘force’ your body to resort to using your fat stores for energy.
What exactly is intermittent fasting? Intermittent fasting tells you when to eat and when not to eat. If you have never tried it before and you are used to constant snacking, stick to a 16 hour fast and an 8 hour eating window. If you already eat larger portions 3 or 2 times per day, you already do something very close to this, so you can try an 18 hour fast and a 6 hour eating window. That’s it! Now let’s dig deeper and see what results can we expect from this, and how to improve this fast to achieve even faster results.

Eating Constantly

A few years ago, the advice of eating smaller portions thorough the day (i.e constantly snacking) became popular and most people regarded it as healthy. In recent years this has been largely dis-proven and most nutrition and fitness experts now agree that it’s better to eat a few larger meals. Constant snacking leads to increased insulin resistance, weight gain and most importantly – being constantly hungry. This is a bit counter-intuitive, but when you think about it it makes perfect sense – constantly “teasing” yourself with minute portions makes you think about food constantly. Not only that, but your body never resorts to burning body fat, as it has a continuous stream of food coming in constantly.
Have you seen a skinny girl eating a huge portion of pizza and thought to yourself “Well, she has good genetics, that’s why she has a slim body”. Although this is definitely a big part of it, I know a lot of women who eat huge meals and on first sight can seem like they are overeating. However, little do you know that after this huge meal of up to 1000kcal, she will usually not eat anything for a long time – sometimes 24 hours or even more. This is actually a common habit and a lot of skinny girls I see at my gym have it, without even realizing they do ‘intermittent fasting’.

How to do IF properly

Rule 1 – Be in a caloric deficit
Yes, you still have to ‘limit’ your calories. However, if you think this will be hard and you will be hungry, you’ll probably be surprised. In my experience, constant small meals create huge hunger pangs and big meals, followed by a good period of fasting don’t cause any hunger at all. In fact, you will be surprised at the increased energy levels you experience. However, don’t be surprised if you feel a little sluggish for an hour or two after a big meal.
Drink Water
Although I’m not a huge fan of drinking copious amounts of water – something that a lot of people recommend, during your fasting stage your body does burn a lot of fat, which creates a lot of by-products it needs to get rid of. Keeping it hydrated will help a lot and completely prevent any hunger you may experience.
Really do calculate your calories
Don’t just eat food without any regard for your calories. A major reason for failure with IF is eating too little calories with your meals. Depending on your weight and physical activity level you may need anywhere from 1500 to 2000 kcal.
Watch the results
The weight loss you achieve depends on many factors, but you will definitely notice good results. The only way to not lose weight while on intermittent fasting is to consume a lot of calories in surplus. Even being at a slight caloric surplus will make you lose weight, especially if you keep your protein intake high.

Get 10-fold the Results By Boosting Leptin Levels

A secret for extremely fast results is to boost your leptin levels in addition to doing a short (16-hour) fast. You can read about boosting leptin levels here.
Written by Angelina on 14th March

Diet vs. Exercise – Which is the More Important For Losing Weight and Why?

When it comes to losing weight, a lot of people are overly focusing on their exercise, or even using it as an excuse – “I don’t have time to go to the gym right now, I’ll start my diet in the summer/winter/etc.” In reality, exercise keeps you healthy, increases your energy levels and can prevent a lot of serious health issues later in life, such as cardiovascular disease. However, when it comes to losing weight, burning off the calories you eat through exercise is not a very effective strategy.
Although an hour or more of exercise can burn 500-1000 calories, not a lot of people have the energy to exercise this much, especially people who have a lot of unwanted body fat. If your diet is heavy on the carbohydrate and sugar side, such long exercise would plummet your blood sugar levels and create a lot of hunger pangs an hour or two later.

Exercise is not very effective for getting rid of visceral (‘belly’) fat.

risto_pekkala_Pregnant_bellyA big issue many overweight people have is their visceral fat, which is very different from subcutaneous fat – the fat you have under your skin. Although your body starts using the fat under your skin for energy about 20 minutes in the exercise, the visceral fat is rarely resorted to. This type of fat is largely caused by ingesting unnatural substances, like the preservatives and artificial sweeteners found in many unhealthy foods. It is also a result of insulin resistance, which is largely caused by fructose, fast food and of course lack of physical activity.

Your body does not burn fat for the first ~20 minutes of exercising

rihard_Clock_Calendar_1Sure, burning off the calories creates a calorie deficit, which would ultimately lead to loss of body fat. However, this is only true if you can sustain a negative-caloric intake for a very long time. Not a lot of people can do this and deal with the hunger pangs, headaches and the general feeling of not feeling well. Most people tend to undo the caloric expenditure created by exercise soon after by eating a meal rich in carbohydrates. At least one study has been found that most people underestimate the amount of calories they eat and vastly overestimate the amount of healthy food they eat, such as vegetables. It is very easy to fool yourself.
That said, even 10 minutes of moderate exercise has a ton of benefits for your health, cardiovascular system and metabolism. So, this doesn’t mean that you shouldn’t exercise at all if you don’t have 20 minutes – just don’t do it solely for losing weight.

Should You Exercise?

Of course. Exercise is one of the most important things you can do for your health. However, too many people neglect their diet and focus on exercise. They see it as a chore, but as something that would ultimately help them lose weight, so they do it. After a few weeks (usually less), when they realize they haven’t lost any weight they usually stop exercising. Exercise, but don’t assume it will magically melt of body fat. Instead, focus on your diet. Let’s talk a bit about this.

What About Diet?

no-food-drinkWhen it comes to your diet, should you try to limit your calories? What should you eat? Do limit your calories, but not by that much. Make sure you are not in a caloric surplus. For most people, the ~2,000 calories per day is a good guideline. Here’s the most important thing – make sure your protein intake is adequate and that most of it comes with your morning meal. Aim for 30g of protein with your breakfast, as difficult as that is to achieve with the most commonly consumed breakfast foods. Aim for 60g of protein daily. Then, make sure you have some greens in your diet for fiber and magnesium. Spinach is probably best, but opt for whatever you want. If you exercise, time it so that you don’t consume any food 2 hours before and 2 hours after the exercise.
Also in general, try not to eat fancy foods that your body is not used to. Humans evolved eating meat, vegetables, nuts and fruits and this is what your body is adapted to. Grains and legumes are still fine, but don’t go overboard with them. As a general rule, if a food contains any ingredient a 4-year old child doesn’t recognize, you probably shouldn’t be putting it in your body.
Don’t drink calories – when you drink something because you are thirsty, make it water or tea. Even orange juice will slow down your progress, as healthy as many people think it is.
That’s about it – stick to this for a month or two and see how it goes!

Which Diet Works Best for Quickly Getting Rid of Unwanted Fat?

You can find the best diet strategy for quickly melting unwanted fat here. The main problem is that there is so much conflicting information out there and people trying to sell you ‘magic pills’ that people are more confused than ever. Unfortunately, most of the weight loss information out there is false, not based on proven principles and in general – ineffective. Too many people start following an ineffective diet strategy only to be disappointed. As a result, they are even less likely to give a 100% effort on their next diet, because they don’t believe they will achieve results regardless. This is a dangerous downwards spiral to get stuck into, so make sure that if you are following any diet program it is proven and actually does work.
Posted by Angelina on March 12th, 2014

How to Tell if You Have a Magnesium Deficiency & How to Fix it To Lose Weight & Feel Much Better

pinnDo You Have a Magnesium Deficiency?

Blood tests are not a reliable way of revealing magnesium levels, as more than 90% of magnesium in the body is found in muscle tissue, bones and the heart. Muscle biopsy is used for accurate measurements, but it’s not a standard practice. However, looking at your lifestyle can easily tell you if your magnesium levels are optimal. If you experience stress on a daily basis and eat a standard diet, it’s safe to say that you can benefit from increasing your magnesium intake.
Drinking unnecessarily large amounts of water – something that is often advocated as a healthy thing to do is also a good way to deplete your magnesium, as your kidneys always remove all the magnesium during the first filtration process, reabsorbing 95% of it back afterwards. 5% is lost in urine.
Through modern farming and agriculture, soil levels of magnesium are progressively decreasing. Although fertilizers are added, foods still contain lower amounts of magnesium then a 100 years ago.

Does Magnesium Deficiency Affect Weight Loss and can it flip your fat-burning switch ‘on’?

Magnesium does have a small effect on weight loss, because it’s an integral part of energy production, since ATP(the chemical all cells use for energy) contains a Magnesium atom in the center. If you want to flip your fat-burning switch on, I suggest a more focused approach, like the one described in the beta switch book.

How Does Magnesium Deficiency Cause Weight Gain?

There are a lot of studies linking magnesium deficiency to insulin resistance and type 2 diabetes, both of which precede obesity. Magnesium is a critical mineral for energy production and lack of it makes it hard for your body to burn calories. It also increases fatigue, which limits your level of physical activity.
We have all heard or read that green shakes and green leafy vegetables help you lose weight. This is a complex process, but magnesium certainly does play a critical role in it. Since chlorophyll is the ‘green stuff’ in plants and it’s atomic structure is based on a magnesium atom in the center, everything that is green is a source of magnesium.

Other Benefits of Magnesium

Magnesium is found to reverse heart disease (link), improve insulin resistance, cure depression and boost energy levels. You can see why it is critical to make sure you have a sufficient intake. Magnesium is quickly depleted during stress and anxiety, alcohol intake and a higher water intake.

How to Replenish Magnesium

The two best ways are eating nuts & greens. Nuts come from trees (with the exception of the peanut, which is actually a legume), which have a deep root system that is not affected by the soil-depletion of magnesium we see in recent years. Leafy greens are also a good source, but you have to consume about three to four ounces per day to get any significant amount of magnesium, making blended shakes very suitable for that purpose.
100g of most nuts contain about 200mg of Magnesium, which is about half of the recommended daily intake.
Supplements work very well if you get the correct type. Magnesium oxide is very poorly absorbed as it is not water soluble. Magnesium citrate and other organic forms of magnesium work very well and have a high boo-availability.
In order to increase magnesium levels, you have to consume magnesium-rich foods daily. Make it a rule for 30-days to consume 100g of spinach or a few ounces of nuts daily. Your body will thank you! Make sure you check the magnesium levels of foods you consume, by using for example. Some leafy greens are still poor in magnesium. Kale for example, contains only 18mg per 100g, making you have to consume about 3 pounds of it daily to boost your magnesium levels.
You can also find a mineral water with a high magnesium content – look for brand that have 50mg/Liter or more. This is actually how we likely got our magnesium requirements for the majority of human evolution!

What you will notice

You will notice higher energy levels combined with being more relaxed, as paradoxical as that sounds. If I don’t take my magnesium supplement for a week or two and don’t eat magnesium-rich foods because I’m traveling I notice a huge difference and I’m unable to complete my usual workouts because of fatigue. Needles to say, this can definitely make you store more fat.
Wishing you great health,

Does Snacking Make You Gain Weight? Should You Eat 3 Regular Meals Instead?

We have all heard the advice to eat smaller portions and space them out throughout the day. Although this sounds nice in theory, it actually is worse than eating three regular meals. Here are the three main reasons:

  • Snacking decreases insulin sensitivity. In simple terms, it makes it more difficult for your muscles and organs to use glucose, making your body store it as fat.
  • Paradoxically, it makes you hungrier. Having a little 150-200 calorie snack every hour will leave you in a state of constant cravings for sugar and sweets. You can never get enough. Your body is adapted to prevent you from starving, so it instinctively wants you to eat food that’s around you. It’s only after you have a regular meal that you feel full and no longer can think about food.
  • It puts stress on your body and causes a constant stream of insulin spikes and lows, which ultimately makes you gain fat and feel sluggish. It also makes you feel stress, because you are constantly focusing on restricting your eating with every meal you have, instead of eating until you are full.

Now don’t get me wrong – eating healthy snacks all day is definitely better than eating three large fast-food meals. However, you can have the best of both worlds – try eating three to four decent-sized meals and see how you feel and whether or not your food cravings decrease.

But I will feel hungry between meals?

I have given this advice to many people and they all think this won’t work until they try it. Most people who are constantly snacking think they will feel hungry and uncomfortable when they have to not eat for several hours after their ‘regular meal’. However, most find that the opposite is the case – once you have a satiating meal, you feel full – something you usually never experience while snacking.
Try to eat meals that are high in protein and are not carbohydrate-heavy. Eating cereals and bread toasts without including some lean protein in the mix will again leave you feeling hungry, as the carbohydrates are digested extremely fast in the absence of adequate protein content, leading to a huge insulin spike and ultimately – even lower levels of blood sugar. Fortunately, most ‘main’ dishes you can order at a restaurant or cook at home already take this into account and contain adequate levels of protein!
Posted by Angelina on March 06 2014
Stay healthy,