beforewisdom

Brown Rice

The nutrition experts tell us that to control our weight more easily we should eat high fiber, low fat, and low processed foods. Whole grains are frequently mentioned.

Brown rice was to be one of the most popular whole grains. It is a staple in my diet and probably always will be.

I was surfing around my favorite nutrition data site this morning ( https://fdc.nal.usda.gov/ndb/search/list ). I compared the amount of fiber among various whole grains as well as foods used like grains: brown rice, buckwheat, amaranth, oatmeal, millet, quinoa, and bulgar wheat. Brown rice by far had the least amount of fiber.

That is not to say brown rice will not fill you up. I find brown rice filling when I eat it with legumes.

200 calories

An extra 200 calories a day is enough to put 20 lbs of fat on a person over the course of a year. The good news, of course, is that 200 fewer calories a day is enough to take 20 lbs of fat off of a person over a year.

What is really cool about that idea is just how insignificant an amount of food 200 calories is. A small sacrifice can put you back in shape without you even noticing it.

This site shows pictures of 200 calorie portions of various foods.

Like me, I think you will amazed at how damaging innocent looking portions of some of your favorite quick snacks are.

Be sure to click on each picture to see the portion of food in proportion to a dinner plate.

http://www.wisegeek.com/what-does-200-calories-look-like.htm

Fool’s Gold of Fat Loss: glycogen

It is no secret that being fat in America is a bad thing. Beyond health issues are cultural issues. If you are fat, you are a social leper, despite most Americans being fat or obese.

This reality makes Americans psychologically vulnerable to any bogus fad diet that comes along. Beyond costing us money bogus diets can cost us our health.

Nothing convinces people like results. If an American experiences a quick weight loss they will find religion and become a true believer.

There is a little known physiological fact I call “the fool’s gold of fat loss” that has sold more people on more bogus fad diets than anything else.

Aside from fat, a human body will store energy in a kind of carbohydrate called glycogen in muscle tissue. Muscular glycogen is used as a quickly deployed short term energy source. Human physiology being what it is this muscular glycogen is bound up with several pounds of water.

Any diet that causes any kind of caloric deficit will cause this glycogen to be used up in a few days and will cause the release of several pounds of water weight.

Instant weight loss! This must be our natural diet! This system works!

Yah, it works. Until the calorie deficit ends and you begin drinking water again.

Caveat Emptor!

Don’t be impressed by an initial fast weight loss….on any regime….even a good one.