|I hope you enjoyed the Super-Bowl yesterday! I believe we all thought it would have been closer. Some people probably ate perfectly. Others may have drifted. |
The drifting of eating and drinking higher carbs can cause two problems: ◦ Short-term bloating and water weight gain
◦ Longer-term and more problematic insulin spikes
I usually harp on insulin because it is the more problematic and dangerous of the two. But for now, let’s look at bloating (gas and bloating).Annoying and uncomfortable. Managing the bloat is the key to long-term body fat success and feeling comfortable. First Bloating, usually occurs after a meal. More specifically, after a meal with carbs. In 27-years, I haven’t had too many people tell me that they were heavier on the scale and bloated because they had too much chicken.
|Reduce carbohydrate intake|
Carbohydrates, or carbs, also cause the body to store extra water. When we eat carbs (either double sugars like bread, oatmeal, cereal or single sugars like fruit, milk, candy, alcohol), the energy that we do not use right away is stored as glycogen molecules. Each gram (g) of glycogen comes with 3 g of water attached. Cutting down on carbs is a quicker way to use up the glycogen stores, which means that the water weight will also be reduced.
|The Process |
Bloating should be reduced within a few hours. Water weight gain takes longer. After carbohydrate consumption, it should reduce in 48 to 72 hours.This is as long as additional carbs are not consumed.
|Insulin Takes Longer|
It rises slowly and drops slowly. For example: If you eat a ‘cheat food’: Pizza, bread, crackers, Ice cream, sweets, crackers etc. ‘Water Weight’ will increase quickly (60-90 minutes). However, Insulin will not.It will take your body 11-15 days to realize the carbohydrate consumption and insulin production. That is the reason why body fat scans on the DEXA do not show fat gain quickly even after a client has eaten poorly.
|It is also the reason why fat loss in pounds doesn’t reflect quickly, even after a client has eaten well for several days. Once again: Insulin moves up and down SLOWLY. But rest assured, after a few days of eating poorly, insulin will increase and fat gain will happen within about 15-days. On the flip side, after consecutive days without higher glycemic index carbs (Good eating) Insulin will begin to fall and fat loss will happen. |
For temporary bloating reduction:
◦ Stop consuming carbs/sugars
◦ Drink more water
◦Have a tablespoon of Apple Cider Vinegar ACV
|Not all Apple Cider Vinegar is the same|
When you drink apple cider vinegar you can help with digestive issues. In order for it to be a ‘Digestive Super Food’, help lower blood sugar, decrease body fat and improve overall health. It must be:Raw Organic Apple Cider Vinegar with MotherUSDA Certified OrganicVerified Non-GMOKosher CertifiedUnpasteurized and contains the ‘Mother’ enzymesUnfiltered and raw apple cider vinegarGluten-free formulaI have spent the past 7-months finding the highest rated Apple Cider Vinegar with Mother in the US for health benefits.
|SG Raw Organic Apple Cider Vinegar with Mother|
Incorporate ACV into you healthy diet or use as a home remedies.
Directions for use:
◦ Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of cold or warm water 6–8oz.
◦Then, drink apple cider vinegar mixture.
It can also be used in conjunction with Macadamia Nut Oil as a delicious and healthy salad dressing.
Once again, keep in mind temporary bloating and longer term carb(s) intake leading to higher insulin levels are two separate issues.Always work towards lower carbs and lower insulin levels.
SG Raw Organic Apple Cider Vinegar with Mother 500ml [2-pack Bottles]