Obesity & Weight Management
Obesity has become a widespread and costly problem in the United States, with rates doubling since the 1970s. Today, more than two-thirds of adults and children in the US are considered overweight or obese. As an expectant mother, it’s important to understand the factors behind the American diet and how it relates to the rise in obesity and health problems. We invite you to check out our article on the Ancel Keys study, which explains its influence on the nation’s health and provides useful insights to help you make informed choices for your well-being.
IN BRIEF, THE PRIMARY DRIVING FORCES BEHIND FAT GAIN AND ULTIMATELY OBESITY ARE:
Excessive consumption of calories.
Excessive consumption of foods with a high glycemic index (GI) can lead to health issues. The GI system ranks foods from 1 to 100 based on how they affect blood sugar levels. Foods with a high GI cause a rapid rise in blood sugar, which triggers a quick increase in insulin levels to bring it back down. On the other hand, foods rich in proteins and fats have little impact on blood sugar. The real concern is sugary and simple carbohydrates, especially when eaten alone instead of as part of a balanced meal.
High blood glucose and insulin levels cause the body to store excess glucose and fructose as fat for later use. Over time, this can lead to insulin resistance, where the body's cells become less responsive to insulin and can't open properly to allow glucose in. As a result, glucose stays in the bloodstream instead of being used for energy.
High stress and anxiety activate the body’s "fight or flight" response, causing the adrenal glands to release stress hormones like epinephrine, cortisol, and DHEA. These hormones signal the liver to produce glucose, providing energy for the muscles in case of action. However, if the stress response doesn't lead to physical action, the excess glucose can increase the risk of insulin resistance and encourage fat storage. Chronic stress or adrenal dysfunction can also impact thyroid function, which plays a key role in regulating 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 is essential for creating glucose tolerance factor (GTF), which helps regulate blood sugar levels. However, many modern refined and processed foods lack adequate chromium, which can lead to a deficiency. When we consume more glucose, the body’s need for chromium increases, sometimes exceeding the amount available in our stores. This can further contribute to blood sugar imbalances.
Poor mitochondrial function reduces the body's ability to use glucose for energy production in cells. Heavy metals can interfere with key enzymes that convert glucose and fat into energy, and a lack of essential nutrients needed for these processes can make the problem worse.
WHAT SHOULD YOU DO TO REDUCE FAT WEIGHT AND FAT ACCUMULATION?
CHANGE YOUR FOOD SELECTIONS.
To reduce glucose and fructose intake, as well as insulin production, eliminate processed and refined sugars from your diet. Choose foods with a low glycemic index (GI) whenever possible, and focus on balanced meals that include carbohydrates, fats, and proteins. The GI chart at the end of this article provides a list of foods and their corresponding GI values. Remember, foods with higher GI ratings cause blood glucose levels to rise quickly, which requires more insulin to bring them back down.
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, as well as processed fats like seed oils and trans fats. Instead, focus on organic, grass-fed meats, poultry, wild-caught fish, nuts, seeds, and raw dairy (if tolerated), along with plenty of non-starchy organic vegetables and fruits. Embrace a simpler, more natural diet—one that relies less on processed foods and more on fresh, whole foods sourced directly from the land. Modern farming practices and mass production have led to processed foods that are often lacking in essential nutrients and filled with preservatives and added sugars. It's time to make healthier eating choices a priority.
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.
Organic, seasonal 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.
Organic, seasonal 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.
Spices – Turmeric (improves glucose metabolism and decreases inflammation), 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 anthocyanin such as berries may help lower blood sugar levels.
PRECONCEPTION
Mothers2B Glycemic
Index (GI) Table
Please use this chart to see the Glycemic Index (GI) value for food. To discover a comprehensive resource table of food groups ranging from Very Low to High GI, please click on the button below.
LOOK AT INCREASING THE USE OF STORED FAT AS AN ENERGY SUPPLY
Exercise helps use up energy reserves in the muscles and build muscle mass, which requires glucose and fat as primary fuel sources. Engage in gentle, low-intensity, long-duration exercises like long walks or swimming to encourage muscle cells to burn more glucose and fat. The body primarily burns fat when the heart is working at 60% to 70% of your maximum heart rate for extended periods.
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 5 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.
OTHER THINGS TO FOCUS ON:
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.
Weight Loss Support Package
To compliment this dietary and lifestyle plan, Mothers2B has formulated support packages which are designed to assist in blood sugar control, weight management, and fat reduction.
There are many poorly manufactured supplements on the market. Supplements may contain diluents or fillers, drying agents, binders, coal tars, artificial coloring, preservatives, sugar, starch, gluten, casein, and soy.
Mothers2B has identified and selected a professional range of products from the very best manufacturers in the world and has provided an extensive array of products from which to select, based on individual needs and requirements. We have only recommended the very best products for you to benefit from, knowing that they have all met with our very strict criteria for selection.
PRECONCEPTION
Weight Management
Meal Plan Ideas
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.