DIET PLAN

johnnysfit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe.
For your specific diagnosis and treatment, consult your doctor or health care provider

 

AUG 11

Best Time to Eat: Just Before or After Exercise

The most healthful time to eat is just before or after you exercise. When you eat any source of sugar, it is used for energy and a small amount is stored in your muscles and liver. All the rest is turned into a fat called triglycerides that is stored as fat, forms plaques in your arteries and blocks insulin receptors which can cause diabetes. One study showed that exercise prevents the rise in triglycerides that follows eating sugar (Diabetes, May 14, 2013). Another showed that exercising after eating sugar prevents the expected sharp rise in blood sugar levels and the high rise in insulin that can constricts arteries to cause heart attacks (J Atheroscler Thromb, April 19, 2013).

How Exercise Protects You

Every cell in your body is like a balloon full of fluid. A high rise in blood sugar after eating causes sugar to stick to the outer surface membranes of cells. Once there, sugar cannot get off the cell. It is eventually converted to sorbitol that destroys the cell to cause every known side effect of diabetes: heart attacks, strokes, blindness, deafness, dementia, impotence, loss of feeling and so forth. Many North Americans suffer very high rises in blood sugar even though they have never been diagnosed as being diabetic.

Resting muscles draw almost no sugar from the bloodstream, Contracting muscles draw sugar from the bloodstream without even needing insulin. The harder you exercise, the more sugar muscles pull out of the bloodstream. This effect is maximal during intense exercise, diminishes rapidly one hour after you finish exercising and disappears completely after about 17 hours. If you eat before you exercise or within an hour after you finish exercising, your muscles are far more sensitive to insulin and can draw sugar far more rapidly from the bloodstream.

Exercising After Eating Rarely Causes Stomach Cramps

Many people believe that they should not exercise immediately after eating because they remember mothers’ warnings that they would get stomach cramps. Exercising is only likely to cause stomach cramps if you are out-of-shape or eat way too much.

Exercise causes your heart to pump a large amount of blood to your muscles. Putting food in your stomach causes your stomach muscles to contract vigorously which increases blood flow to your stomach. Fit people have hearts that can easily pump blood simultaneously to both the stomach and skeletal muscles. Long distance bicycle racers, runners and cross country skiers eat very large amounts of food during races and virtually never suffer belly cramps. These athletes often have training runs that last many hours and they have to eat just to keep up their blood sugar levels during training. Otherwise they would pass out from low blood sugar because they don’t have enough sugar for the brain to function.

july 30

How Fiber Helps to Prevent Disease

We have known for a long time that high-fiber foods such as vegetables, fruits and seeds are associated with lower risk for heart attacks, strokes, many cancers, obesity, type 2 diabetes, dementia and other diseases. Recent studies on gut bacteria are helping to explain why fiber-rich foods are beneficial. More than 13 trillion bacteria live in your colon and they help to control your immunity in ways that are both helpful and harmful. The helpful bacteria stay inside the colon and do not try to penetrate its lining, but the harmful types of bacteria try to invade the cells on the inner lining of your colon (Cell Host & Microbe, December 21, 2017 ). Researchers at Georgia State University and the University of Gothenburg in Sweden showed that a low-fiber diet decreased the mucous lining the inner colon in mice which allowed the bad bacteria to enter cells lining the inner colon. The types of bacteria in their colons changed significantly, they developed signs of chronic inflammation, they lost much of their ability to respond to insulin, their blood sugars rose and they got fatter. Conversely, feeding the mice a high-fiber diet increased the mucous layer to push bacteria away from the cell walls and reduce inflammation.

How the Bad Gut Bacteria Can Cause Inflammation

Your immunity responds to invading germs by sending out special white blood cells and chemicals called cytokines to kill the invaders. If the bacteria keep on attacking cells lining your colon, your immunity stays active all the time to cause inflammation. These cells and cytokines can attack your own cells throughout your body in the same way that they attack invading bacteria. They can punch holes in the inner linings of arteries that bleed, clot and start plaques forming in arteries to increase your chances of suffering a heart attack. The cytokines that destroy bacteria can also damage the DNA in cells to turn them into cancers. These same cytokines can also block your cells’ response to insulin to increase your risk for storing extra fat in your liver that can make you diabetic. 

Fiber Nourishes the Good Gut Bacteria

Single sugars are absorbed in your intestines, but you lack the enzymes to break down fiber (long chains of sugars bound together), so it passes unabsorbed through your upper intestines to your colon. There the good bacteria do have the enzymes to break down fiber, and as the bacteria digest the fiber they produce short chain fatty acids (butyrates). Short chain fatty acids help to prevent heart attacks because they are absorbed into your bloodstream and pass to your liver to lower blood levels of the bad LDL cholesterol. They also reduce inflammation because they build up the mucous layer that prevents bad bacteria from getting into the cells lining your inner colon. The good bacteria increase in number when you eat plenty of fiber-rich foods, and this reduces the number of bad bacteria because they have difficulty passing through the mucous to get their food from the cells lining your inner colon.

Other Recent Research on Fiber and Gut Bacteria

• Justin Sonnenberg of Stanford showed that bacteria eat fiber to form short-chain fatty acids that can pass into the bloodstream to reduce inflammation (Nature, 2016 Jan 14; 529(7585): 212–215).

• Hannah D. Holscher, at the University of Illinois, reviewed the scientific literature and found that adding extra fiber to the diet helps people lose weight and lowers blood levels of sugar and insulin (Am J. Of Clinical Nutrition, Nov 1, 2017).

My Recommendations

More evidence is accumulating every week to show you that you should eat a fiber-rich diet loaded with fruits, vegetables, whole grains, beans, seeds and nuts, and limit foods that have no fiber (all animal products) or have had the fiber removed (foods made from refined flours and those with added sugars). Your gut bacteria eat what you eat, so if you eat a lot of the pro-inflammatory foods you will grow more of the bad types of bacteria, while eating anti-inflammatory foods that have lots of fiber will grow more good bacteria in your colon.

  

June 29

Overnight Fasting
 

Fasting can help people lose weight and slow the diseases being overweight causes (Obesity, Feb 2018;26(2):254-268). For several years I have been recommending the various types of intermittent fasting, but perhaps the easiest way to use fasting for weight loss and weight control is just to eat during the daytime and avoid eating at night. A new study from the University of Illinois had 23 morbidly obese adults, average age 45, eat anything they wanted for eight hours between 10 AM and 6 PM, but they were allowed to drink only water and eat no food during the remaining 16 hours (Nutrition and Healthy Aging, June 2018, 4(4):345). After 12 weeks, they had lost an average of three percent of their weight and had a 7mm drop in systolic blood pressure. Compared to people on other types of intermittent fasting diets, they had the same measures of insulin resistance and cholesterol.

After fasting for more than eight hours, you start to lose body fat because your body is forced to change temporarily from its main energy source of the sugar, glucose, to the fat in your body that is converted to fatty acids that pass into your bloodstream and are converted to energy to produce ketones that are also used for energy.

Benefits of Not Eating at Night
The most fattening time to eat is in the evening or just before you go to bed because you don’t contract your muscles very much when you sit on the couch or lie down. After you eat, your blood sugar rises and there are only two places that store sugar: your muscles and your liver. Resting muscles remove almost no sugar from your bloodstream and what little they can remove requires insulin to do so. On the other hand, contracting muscles remove tremendous amounts of sugar from your bloodstream and don’t even need insulin. When you eat and do not move much afterwards, blood sugar levels rise very high. To keep blood sugar levels from rising too high, your pancreas releases insulin which drives sugar into muscles and liver, and then converts what extra sugar remains to a type of fat called triglycerides. The extra triglycerides are stored as fat in your liver, other organs and fat cells.

Types of Intermittent Fasting
Research has not proven any one method for intermittent fasting to be superior to the other methods. Types of intermittent fasting include:
• Full-day fasting on alternate days
• Fasting a few days a week, such as 5:2, with two days of fasting and five normal days
• Fasting a few days each month
• Fasting during specific hours every day
It is not easy to restrict food when your refrigerator is full and you are hungry. Since fasting for long periods can be painful and hard to do, the most effective way to fast intermittently may well be to fast just in the evening and overnight hours.
Why Intermittent Fasting Works
Why We Use Intermittent Fasting

Intermittent Fasting May Not Be for Everyone
Certain conditions can be worsened by fasting. You should check with your doctor if you are diabetic, have low blood pressure, take medications, are underweight, have eating disorders, or are pregnant, trying to become pregnant or breast-feeding an infant.

My Recommendations
• Do not keep foods you want to avoid in your house where they will tempt you during the hours you plan to “fast” (sugared drinks, sugar-added foods, fried foods, foods made from flour, red meat, processed meats and so forth)
• Stock lots of fruits, vegetables, whole grains, beans, nuts and other seeds
• Eat a healthful breakfast such as oatmeal with raisins
• Eat your main meal between noon and 6 PM, with plenty of the healthful foods listed above
• After 6 PM, you can drink water, but avoid foods and all drinks with calories

 

June 13

Hey , have you heard about these facts?

About 3 out of 4 men above age 20 are either obese or overweight. This is according to a study by the 2010 National Health and Nutritional Examination Survey. If you are in your 30s and you are part of this statistics, it is time you start working on getting fit.

The disadvantages of being overweight are many, such as being more susceptible to type 2 diabetes and heart disease. To shed off the extra weight, one ought to reduce consumption of calories, work out more often and add salads to their diet.

Why should a 30-year old man worry about his weight?

After turning 30, there is a drop in the production of testosterone, which is a male sex hormone. At the same time, you gain fat tissue and lose lean tissue – a condition that is accelerated by the decrease in testosterone levels. If you fail to take action, your belly might grow bigger as you get to your 50s.

How to lose weight

The good thing is this: when a man cuts the same number of calories as a woman, the man loses weight faster. This is because of the naturally higher muscle mass. An average man in his 30s will burn between 2,400 and 3,000 calories per day. The more active one is, the more calories they will burn.

An ideal diet plan

Aim at consuming 6 ounces of whole grains daily, 2 cups of fresh fruit, 3 cups of vegetables, and 6 ounces of proteins and 3 cups of low-fat dairy. About 30 percent of your calorific intake should be from fats. They should be mainly from unsaturated sources such as olive oilseeds, fatty fish, nuts, and avocados. You should not take more than 6 percent of your calories from saturated fats. Saturated fat comes from full-fat dairy products and fatty pieces of meat. The reason for the recommendation of low saturated fats is because it causes accumulation of dangerous abdominal fat.

june 12

Start your day right and feel the benefits!

This green smoothie is a game changer and will help you clean out your insides and also works great as a muscle builder.

Slurp down this refreshing green smoothie in the morning after a few hour fast and your body will LOVE YOU!

​​​​​​​

Ingredients:

½ Avocado

1 Cup cucumber

1 Cup frozen pineapple chunks

1 tbs peeled fresh ginger

Juice from 1 Lemon

1 cup spinache

1 handful of mint leaves

1 capful of Function Supplements BCCA’S Green apple

MAY 23

How Much Should I Eat Per Day To Gain Muscle Mass?

In order to gain muscle mass, you should take in about 15 calories per each pound of your body weight. If you have 180 pounds, you should eat about 2700 calories per day to gain muscle mass.

Of course, if you’re doing exercises daily and you’re burning about 500 calories through your fitness routine, you will add 500 calories to your daily calorie intake. So in this case, a 180-pound man should eat about 3200 calories per day to gain muscle mass.

But if you want to gain muscle mass, you can’t just eat any kind of foods until you get those 2700 calories and then stop eating. You need to know what kind of foods are good for your body and for your muscle gain goal. You need to know how many carbs, proteins and fats you should eat in a day to get those 2700 calories in and to gain muscle mass.

How To Gain Muscle Mass

Here is how you can calculate your carbs, protein and fats intake for a day, if you want to gain muscle mass:

  • 2 grams of carbs per pound of body weight. If you weigh 180 pounds, you should have about 360 grams of carbs in your daily food intake.
  • Between 1 and 1.5 grams of protein per pound of body weight. If you weigh 200 pounds, you should have about 180 – 270 grams of protein in your daily food intake.
  • 0.4 grams of fat per pound of body weight. If you weigh 180 pounds, you should have about 72 grams of fat in your daily food intake.

So if you note your body weight (in pounds) with W, here is the math behind gaining muscle mass (all number are for one day only):

  • CALORIES = W x 15
  • FAT = W x 0.4 grams
  • PROTEIN = W x 1.5 grams
  • CARBOHYDRATES = W x 2 grams

Here is a table you need to gain muscle mass, with all the math done for you.

Now that you know how many calories you should eat in a day to gain muscle mass, all you have to do is to find a perfect workout for you and add some physical activity in your daily schedule. This will increase your daily calorie intake with 100-500 calories (13 fun and weird ways to burn 200 calories), depending on the intensity of the workout you’re performing.

MAY 16

Why Intermittent Fasting Works
Obesity shortens lives by increasing risk for diabetes, heart attacks, strokes and many cancers, yet the dozens of widely-promoted weight loss diets have failed to stop the epidemic of obesity that has spread for the last 50 years. Daily restriction of calories, whether done by carbohydrate restriction, fat restriction, calorie counting or any other method, does result in weight loss and other benefits. However, several decades of studies have shown that people will not stay on any type of constant calorie restriction program, will almost always gain back the lost weight and be left with a slower metabolism that makes them gain even more. Recent research shows why intermittent fasting may be an effective way to help people lose weight, keep it off, and slow down or reverse the diseases and disabilities that being overweight can cause (Obesity, Feb 2018;26(2):254-268). Intermittent fasting means that you avoid or strictly limit eating just for a set number of hours per day, or days per week, or days per month.This new study from the University of Florida proposes that intermittent fasting works because it causes repeated “flipping of the metabolic switch.” After you have fasted for about 12 hours, you start to lose body fat because your body is forced to change temporarily from its main energy source, glucose (sugar) to fat from the fat stored in your body, and using these fatty acids that are converted to energy to produce ketones that are also used for energy. The “metabolic switch” is defined as the shift from using glucose to using fatty acids and fatty-acid-derived ketones for energy, and then shifting back to glucose when eating is resumed. This leads to weight loss and a variety of other metabolic benefits including lowered blood pressure, resting heart rate, cholesterol, triglycerides and blood sugar levels. Most of the studies reviewed in this new article show that intermittent fasting caused weight loss primarily through loss of body fat, not loss of muscle.Types of Intermittent Fasting
Several different patterns of intermittent fasting have been proposed and studied, including:
• Time-restricted fasting (every day), such as not eating after 6PM until the next morning, or eating twice a day at noon and at 5PM.
• Alternate day fasting: a 24-hour fast followed by a 24-hour non-fasting period.
• Weekly variations such as fasting two days a week and five days with the person’s normal meals. Fasting does not have to be on consecutive days.
• Monthly variations such as fasting five days a month.
The fast periods may involve complete fasting (no calories) or modified “fasting,” taking in no more than 25 percent of energy needs. So far, research has not proven any one method of intermittent fasting to be superior to the other methods. This means that if you want to try intermittent fasting, you can pick the type of schedule that seems to suit you best. It is not easy to restrict food when your refrigerator is full and you are hungry, so you may find it easier to fast overnight from 6:00 PM to the next morning.Metabolic Switch Demonstrated in Rats and Mice
The University of Florida team demonstrated the activity of the “metabolic switch” in rodent studies that simulated three types of intermittent fasting (IF): alternate days, three consecutive days, or daily time-restricted eating. The authors said that, “All three IF patterns produce elevations in circulating ketone levels . . . indicating the metabolic switch is turned on intermittently.”They then analyzed the impact of IF on different organ systems (liver, muscle, cardiovascular system, central nervous system). For example, in mice, it takes only a single cycle of fasting every third day and eating unrestricted high-fat foods on the other two days:
• to make their cells more insulin sensitive, which lowers high blood sugar and insulin levels
• to lose body fat and reduce harmful inflammation by increasing vascular endothelial growth factor (VEGF). VEGF helps to form new blood vessels and activates anti-inflammatory macrophages that stimulate fat cells to burn stored fats by increasing fat cell heat production (Cell Research, October 17, 2017; 27:1309–1326).The researchers then provide a review of studies on intermittent fasting and its benefits in humans, and conclude that, “intermittent fasting regimens may be an effective approach to help older adults lose unhealthy weight while retaining larger amounts of lean mass . . . [and] can be effective in preventing type 2 diabetes” (Obesity, Feb 2018;26(2):260).
More on Weight Loss with Intermittent Fasting
Why We Use Intermittent FastingIntermittent Fasting May Not Be for Everyone
Certain conditions can be worsened by fasting. Check with your doctor, particularly if you are diabetic, have low blood pressure, take medications, are underweight, have eating disorders, or are pregnant, trying to become pregnant or breast-feeding an infant.My Recommendations
If you decide that you want to try intermittent fasting but are not sure which program to follow, here is what we have done for the last four years:
• Keep tempting but unhealthful foods out of the house (sugared drinks, sugar-added foods, red meat, processed meats, fried foods and most foods made from flour).
• Stock a variety of vegetables, fruits, whole grains, beans, nuts and other seeds.
• On “fast” days (2-3 days a week), eat a healthful breakfast such as oatmeal and then, for the rest of the day, have occasional snacks of vegetables, fruit or nuts.
• On non-fasting days, eat your main meal between noon and 6PM. Try to include lots of the healthful foods listed above.
• After 7PM, you can drink water, but avoid foods and drinks that contain calories.