Obesity & Weight Management
Obesity has become a prevalent and costly issue in the United States, with rates doubling since the 1970s. Currently, more than two-thirds of adults and children in the US are classified as overweight or clinically obese. As an expectant mother, it's crucial to grasp the underlying factors contributing to the American diet and its correlation with the rise of obesity and related health issues. We encourage you to explore our article on the Ancel Keys study, which sheds light on how it has impacted the nation's health landscape, offering valuable insights for informed decision-making regarding your health and well-being.
IN BRIEF THE MAIN DRIVING FORCES BEHIND FAT GAIN AND ULTIMATELY OBESITY ARE:
Excessive consumption of calories.
Excessive consumption of foods with a high glycemic index (GI). A system that ranks foods on a scale of 1-100 based on their effect on blood sugar levels. The higher the GI food value, the higher and faster glucose is released into the blood system and the subsequent rise in insulin levels to reduce them. Foods rich in proteins and fats have little effect on blood sugar levels. It is the sugary and simple carbohydrate rich foods, especially when consumed alone vs. as part of a balanced meal, that are problematic.
High blood glucose and insulin levels that encourage glucose and fructose to be stored as fat for later use. Insulin resistance may be a problem and the cells inability to open the cell doors to allow glucose in to be used to make energy.
Elevated stress and anxiety trigger the body's "fight or flight" response by prompting the adrenal glands to release stress hormones like epinephrine, cortisol, and DHEA. These hormones prompt the liver to generate glucose, fueling the muscles for potential action. However, if the anticipated fight or flight scenario fails to materialize, this surplus of glucose can heighten the risk of insulin resistance and promote fat storage. Additionally, adrenal fatigue or dysfunction can compromise thyroid function, which regulates metabolism.
Sedentary lifestyle with a lack of regular exercise.
OTHER FACTORS THAT COULD BE AT PLAY INCLUDE:
Dysbiosis – an imbalanced gut flora balance with fewer bacteroidetes, bifidobacterium and lactobacillus bacteria and an increase in bad bacteria and candida.
Thyroid dysfunction, by disrupting metabolism regulation, can contribute to obesity by altering the body's ability to effectively burn calories and manage weight.
Chromium deficiency. Chromium is essential for the formation of glucose tolerance factor (GTF), which plays a crucial role in regulating blood glucose levels. However, modern refined and processed foods often lack sufficient chromium, potentially leading to deficiency. It's important to note that increased glucose consumption increases the demand for chromium, sometimes surpassing the available supply in the body's stores.
Poor mitochondrial function and a reduced capacity to utilize glucose to produce energy in the cell. Heavy metals commonly block important enzymes that convert glucose and fat into energy and vital nutrients used in these reactions may also be deficient.
WHAT SHOULD YOU DO TO REDUCE FAT WEIGHT AND FAT ACCUMULATION?
CHANGE YOUR FOOD SELECTIONS.
To decrease glucose and fructose intake as well as insulin production, eliminate processed and refined sugars from your diet. When possible, opt for foods with a low glycemic index (GI) and focus on consuming balanced meals (that contain a carbohydrate, fat, and protein source). The GI chart provided at the end of this article offers a list of food options and their corresponding GI values. Keep in mind that foods with higher GI ratings cause blood glucose levels to spike faster, necessitating a higher rate and amount of insulin to manage these elevated levels.
High GI (70-100) Carbohydrates which break down quickly during digestion, releasing glucose rapidly into the bloodstream – causing marked fluctuations in blood sugar levels.
Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing glucose moderately into the bloodstream.
Low GI (41-55) Carbohydrates which break down slowly during digestion, releasing glucose gradually into the bloodstream – keeping glucose levels steady.
Very Low GI (0-40) Carbohydrates which break down very slowly during digestion, releasing glucose very slowly into the blood stream – keeping glucose levels low … these are the best foods to consume if weight loss is required.
Adopt a diet centered around high-quality proteins while minimizing intake of trans-fats and refined carbohydrates. Eliminate processed flour and sugar-based products, and processed fats like seed oils and trans fats, as well as conventional/regular dairy products. Instead, focus on organic, grass-fed meats, poultry, wild-caught fish, nuts, seeds, raw dairy (when tolerated) and an abundance of non-starchy organic vegetables and fruits. Embrace a dietary approach reminiscent of simpler times, where reliance on processed foods was minimal, and consumption revolved around foods sourced directly from the land. Recognize that modern farming practices and mass production have led to processed foods lacking essential nutrients and laden with preservatives and sugars for enhanced taste. It's time to prioritize a shift towards healthier eating habits.
Foods to Eat:
Organic grass fed meats, poultry, eggs and wild caught fish, include organ meats as much as possible. One large serving at each meal of the day including breakfast, lunch and dinner.
Vegetables. One to two servings with each meal from the very low and low GI groups in the table found via the link towards the bottom of this page.
Fruits. Two to three servings per day from the very low and low GI groups in the table.
Drink half your body weight in filtered water per day, with minerals added if necessary.
Eat soluble fiber rich foods such as leeks, cabbage, Brussels sprouts, onions, as soluble fiber forms a gel on the gut surface reducing glucose absorption
Consume more of the following beneficial foods:
Blueberries – increase sensitivity to insulin.
Avocado – slows the release of sugars into the bloodstream.
Spices – turmeric (improves glucose metabolism), fenugreek seed, ginger, mustard.
Extra-Virgin Olive Oil – reduces insulin resistance.
Apple Cider Vinegar – 2 teaspoons before food reduces blood sugar and insulin release after meals.
Foods rich in anthocyanins (red or blue plant pigments) such as red, blue and purple berries may help lower blood sugar levels.
Support glucose levels and glucose management in the blood system using chromium (Trivalent 3+) supplements and chromium rich foods such as:
Organic Peanut Butter 143 mcg/100g
Brewer’s Yeast 112 mcg/100g
Parsley 33 mcg/100g
Almonds 24.7 mcg/100g
Oysters 26 mcg/100g
Sweet potatoes 24 mcg/100g
Green peppers 19 mcg/100g
Egg Yolk 16 mcg/100g
Spinach 14.9 mcg/100g
LOOK AT INCREASING THE USE OF STORED FAT AS AN ENERGY SUPPLY
Exercise to use energy reserves in the muscles and to build muscle which has a high requirement for glucose and fat as primary fuel sources. Participate in gentle, low intensity, long duration exercise such as long walks, swimming, etc. to increase glucose and fat usage by the muscle cells. The body burns off most fat when the heart is working between 60% and 70% of your maximum heart rate for prolonged periods of time.
To calculate your heart rate subtract your age from 220. Then calculate 60% and 70% of that total to provide the heart rate window which you should aim for during activity. For example a 40 year old would have the following calculation:
220-40 = 180 beats per minute - this is your maximum heart rate
60% of 180 = 108 beats per minute
70% of 180 = 126 beats per minute
As you exercise the goal is to get your heart rate between 108 - 126 beats per minute to maximize fat utilization for energy.
You should aim to exercise for 45 to 60 minutes 4 times per week keeping your heart rate between your calculated 60-70% values by monitoring your heart rate at regular intervals during your exercise sessions.
Optimize gut health and restore the microbiome as specific bacteria have been associated with obesity. Consume more fermented foods such as; sauerkraut, kefir, kombucha, microalgae, pickles, tempeh, kimchi, poi and kvass and take a probiotic supplement.
Reduce stress and anxiety through relaxation, listening to calming music, breathing exercises, yoga and gentle exercise such as long slow walks.
Avoid adrenal stimulants as much as possible such as refined sugar, caffeine, alcohol and chocolate. These elevate stress hormones which trigger the liver to make and release more glucose into the blood system for a fight or flight response. Adrenal fatigue may be problematic if you’ve experienced periods of prolonged stress. Adrenal fatigue and dysfunction may impact thyroid function which regulates metabolism. If this is suspected, hypothyroidism and adrenal fatigue should be investigated.
PRECONCEPTION
Mothers2B Glycemic
Index (GI) Table
Please use this chart to see the Glycemic Index (GI) value for our food. To discover a comprehensive resource table of food groups ranging from Very Low to High GI, please click on the button below.
Weight Loss Support Package
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PRECONCEPTION
Weight Management
Recipe Choices.
Here are some recipe ideas to get you started, covering breakfast, lunch, dinner, dessert, drinks, and snack options. It's never too late to incorporate healthy choices into your diet to enhance and improve your health.