Quick Weight Loss on Slim
would like to know what would be the fastest way to lose weight
using the Slim Fast diet? Also, is Slim Fast the best way to go
for losing weight? If not, what do you recommend? I would like to
lose 15 pounds in the next 2 months.
Slim Fast comes in a variety of different shake flavors, bars,
snacks and pre-mixed shakes. Here are the ingredients in a Slim
Fast pre-packaged shake:
INGREDIENTS: Fat Free Milk, Sugar, Cocoa (Processed With
Alkali), Canola Oil, Fructose, Calcium Caseinate, Gum Arabic, Cellulose
Gel, Hydrogenated Soybean Oil, Mono and Diglycerides, Potassium
Phosphate, Soybean Lecithin, Cellulose Gum, Carrageenan, Isolated
Soy Protein, Artificial Flavor, Maltodextrin, Sucralose and Acesulfame
(Nonnutritive Sweeteners), Dextrose, Potassium Carrageenan, Citric
Acid and Sodium Citrate. Vitamins and Minerals: Magnesium Phosphate,
Calcium Phosphate, Sodium Ascorbate, Vitamin E Acetate, Zinc Gluconate,
Ferric Orthophosphate, Niacinamide, Calcium Pantothenate, Manganese
Sulfate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Riboflavin,
Thiamin Mononitrate, Folic Acid, Chromium Chloride, Biotin, Sodium
Molybdate, Potassium Iodide, Phylloquinone (Vitamin K1), Sodium
Selenite, Cyanocobalamin (Vitamin B12) and Cholecalciferol (Vitamin
Aside from the other 42 chemically derived additives which would
need an entirely separate article to be addressed, let's start with
the 4 real ingredients in Slim Fast. We have (essentially) skim
milk, sugar, cocoa, and canola oil. All other ingredients on this
list are just additives. Please note that additives turn toxic in
the body, which also keeps fat on the body.
Since most of this product is very high in sugar and full of processed
ingredients, it does not make it a very good candidate for a weight
loss product. Let's address what goes on in your body when you ingest
a high sugar product. I do realize that the first ingredient listed
here is a nonfat milk product which could ideally serve as a bit
of a buffer to the bloodstream, but not enough in this case. Sugar
is the 2nd and 5th ingredients. That's quite a bit of sugar to the
gut all at once!
Every time you consume sugar (especially by itself) you are training
your body to "lock in" and store body fat.
have two important hormones that play a role in fat release in your
body, insulin and glucagon. You've probably heard of insulin in
relation to diabetes as diabetes is a blood sugar irregularity and
insulin is the hormone that regulates sugar transport storage.
When you eat the "good sugars" (a.k.a. complex carbohydrates,
like whole grain breads, whole grain pastas, oatmeal, potatoes,
yams, etc.), you have consumed long chains of sugars that are linked
together. These long chains of sugars are the reason these carbohydrates
are termed "complex carbohydrates". When complex carbohydrates
pass through your digestive tract these chains are slowly broken
apart sending a slow trickle of sugar into the bloodstream. Take
note that fibrous carbohydrates cause virtually no spike in your
insulin sugar level.
Glucagon is an energy releasing hormone. It's job is to free up
body fat for you to burn as fuel. The job of the pancreas is to
balance your insulin and your glucagon. When the pancreas is called
on to produce more insulin because of blood sugar elevation it will
back off production of glucagon. If you don't produce glucagon,
you don't have fat release. This is why sugar poses a major obstacle
for fat release. Think of glucagon as the key to unlock the fat
from your cells and into the bloodstream to be burned by your muscles.
If you are dumping a container full of sugar into your gut for
two of your meals with 42 added artificial sweeteners and other
misnomer ingredients instead of eating regular whole food meals,
your weight loss journey will not be a successful one, nor will
it be long term.
Simple sugars, (a.k.a. donuts, cookies, cakes, Slim Fast etc.),
are exactly that, they are simple sugars and thus are absorbed into
the bloodstream all at once which is why you get a momentary spike
in your blood sugar (aka insulin). There is no work for the digestive
system to do in order to break down a simple sugar. Simple sugars
signal the pancreas to produce more insulin.
Insulin helps produce energy in individuals with normal insulin
regulation. When called upon it's usually due to an elevation of
blood sugar. Your blood sugar levels directly determine the amount
of insulin you produce. When you experience a rush of energy from
simple sugars and you have that momentary spike in your energy levels,
your pancreas overreacts to this spike and sends out more insulin
that is required. This is where you will receive a perceived rush
of energy followed by a feeling of being tired and cranky. As you
well know this sugar rush is short term because as soon as the body
works to get that blood sugar level down, you get a craving for
sugar yet again in hopes of finding you more energy. This sends
a message to your brain to go eat more sugar, thus when you eat
sugar you crave sugar. This is a dangerous cycle that keeps you
with stored fat on your body.
There are probably a million ways to lose weight. There are healthy
ones; there are unhealthy ones. Slim Fast is not the best way of
going about losing weight and certainly not a healthy way to go
order to lose weight, consistency and variation are
the keys to results. Let's first address consistency. When you embark
upon a "diet", it should be something that you feel you
can maintain and be consistent with for a lifetime. If not, then
weight re-gain becomes inevitable. From there you continue to yo-yo
"diet" because you believe that you have to go back on
the "diet" in order to lose the weight. You need to be
consistent with a viable eating plan and vary your whole foods so
your body does not become accustomed to the same foods.
Generally, the term "diet" refers to something that is
done for a limited amount of time. When you approach it with that
mindset instead of making lifelong habits, you have a great potential
to fail. Is Slim Fast a habit you can maintain for the rest of your
life? Probably not. If it will temporarily help you keep the weight
off, the weight will come back. It is merely a temporary solution
for as soon as you gain the weight back you will be looking for
another solution to lose the weight all over again.
The best way to lose weight is to eat a lean protein, a starchy
carbohydrate (brown rice, potatoes), and a fibrous carbohydrate
(fruit or a vegetable) about 3 times a day and stick to the most
natural, unadulterated, unprocessed foods as possible. Round out
your diet with good fats such as avocados, nuts, and a supplemental
fish oil, and you're good to go.
For snacks you should plan them in between your meals and always
pair a protein with a carbohydrate. By pairing a protein with a
carbohydrate (starchy or fruit), you slow down the absorption of
the carbohydrate into the bloodstream. The only carbohydrate you
should eat alone is fibrous carbohydrates (vegetables). You should
continue to eat this way until you've reached your weight loss goals.
So, as an example, a meal plan for you might look like this:
Meal #1: Egg whites, oatmeal, blueberries, butter.
Snack #1: Greek yogurt, granola, blackberries.
Meal #2: Ground buffalo, flour tortilla, small salad,
Snack #2: Steak, brown rice, brussel sprouts, butter
Meal #3: Turkey breast, small salad.
As a guide, here are 3 questions I'd advise you to ask yourself
BEFORE embarking upon another "diet":
- Is this something I can do for the rest of my life? When you
go on a diet, that means you have to go off of a diet. If it does
not hit you as something you can keep for a lifetime, you should
probably stay away from it.
- Does it eliminate any food groups or complete meals? Inevitably,
you are not going to eat perfectly all of the time and there will
be times where you will have to skip meals as there are times
when things come up and you won't be able to keep up with your
regular eating schedule. The most important thing to get is that
you should have a schedule to begin with and try to stay with
it at least 85% of the time to maintain your weight. This way,
you won't be susceptible to every diet solution, pill, potion,
book, or discovery that comes down the pike to "lose weight
fast!" because you will not have any wild weight swings (yo-yoing).
- Do you have adequate energy to fulfill your energy requirements
throughout the day? This may be a sign that you are probably not
eating enough throughout the day and may need to increase the
size of your starchy carbohydrates by 5-10%.
I hope you accomplish your goals and please make sure you get
plenty of water and rest every day too as they help the body's systems
operate optimally. Good luck!
By Velma Garnes
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