Carbohydrates are not the root of all evil. In fact, your body relies on carbohydrates as a chief source of energy and nutrition. But what type of carbs should you be eating, and how much?  Refined grains offer very little in the way of nutrition and can cause insulin resistance over time. And eating too many white-flour or refined-sugar products causes your insulin level to spike. In contrast, whole grains digest slowly and therefore, insulin is secreted in a slow and even way. Fruits, vegetables and whole grains are necessary to consume for overall good health. Too many years of a poor diet, along with little activity and exercise, will lead to type 2 diabetes – which has become all too common in today’s world. This disease was once known as mature onset diabetes since it occurred later in life. Today this is no longer the case, and it is even being diagnosed in teenagers.

Healthy Weight Loss

For most people, weight gain happens over a long period of time.  It’s not difficult to consume fifty calories a day more than you need, or than you use. That alone translates into a five-pound gain per year.  Keep that up for a number of years, and you will be obese.

If we have determined that the low-carb, high-protein routine is not only ineffectual, but also possibly unsafe, how do we go about this daunting task of losing weight? Naturally, each person has his or her own individual tendencies regarding weight loss.  But the general rule to follow is this: fewer calories in and more calories expended.

Let’s take the case of Shira. Shira led a very sedentary lifestyle. At 5’ 2”, she weighed nearly 250 pounds. Driving almost everywhere, opting for the elevator instead of stairs and choosing to stay inside after her long day at work instead of walking, Shira was only burning as many calories per day as her body used for basic functions (resting metabolism).  In addition to these poor habits, she was eating large amounts of food, all dense in calories. Realizing that she was slowly destroying herself, she came to us and began a weight-loss and physical-fitness program.

Shira began with a twenty-minute walks each day.  At the same time, she cut her caloric intake and made healthful choices for her meals and snacks.  Her food program was balanced and included mostly fruits, vegetables, whole grains and lean protein choices.  Maintaining this routine, and refining and intensifying it as she became more fit and able to do more, she lost 115 pounds over 18 months.

Today Shira’s body mass index – the index most widely used by doctors to measure overweight and obesity – is just within the healthy range.  At the same time, all of her nutritional requirements are met on a daily basis.

Hard work? The answer is most definitely yes. But the rewards of good health and longevity are certainly worth it.  Fad diets just don’t work, especially diets that are based on the elimination of entire food groups and obsessively eating only certain foods.

Losing weight in a healthy and sensible manner is another way to “add hours to your day, days to your year and years to your life.”

For previous columns, click HERE.

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! together with Linda Holtz M.S. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected].

(Alan Freishtat – YWN)