1. What are Fat Loss strategies that work?
Fat Loss strategies that work are givenhere.
2. Where can I buy "Four Week Fat Loss" Program?
You can buy "Four Week Fat Loss" Program here.
3. Please suggest me some natural supplements and products.
Some supplements and products which I recommend are here.
4. Where can I find the downloadable weekly plan?
You can download weekly plan here. (This is for paid members only)
5. When you say, for example, rice is more energy dense than bread, does that mean rice has more calories per serve than bread (the serve being the same size)?
YES per weight rice is more energy dense than bread
6. When looking at the energy (calories) provided by each of the macro nutrients, CHO gives 4cal per gram, P gives the same, F gives 9cal per gram… that being the case, is the move away from low fat diets and towards low carb diets based on the fact that CHO contain sugar (glucose or fructose), and these sugars cause insulin levels to increase? Is it all based on the insulin response, the idea being that commencing a diet strict in low CHO will re-set your cells to neutral so that they start responding to insulin the way they were designed to (ie, after having had a high carb lifestyle, people’s cells tend to develop a resistance to insulin thereby not allowing glucose from the blood to enter the cells, leaving the glucose to be laid as fat as triglycerides and intermuscular fat)? So, the idea is to re-set your cells by substantially reducing CHO intake, and replacing that with P and F… the calories being burned off during intense exercise.
YES! You’ve got it – insulin controls everything and will cause many diseases – between insulin and adrenal health you’ve probably got 80% of disease causing hormones in check.
We are designed to eat a higher fat / protein diet (in the main part) 70% of the population at least. That’s why everyone’s getting so damn fat, combine carbs, trans fats, and low activity and you have fat kids.
7. Following, say, a 3-4week minimal carb plan (like yours), one should continue with intense exercise (minimum 30mins per day, 5days per week), and then increase CHO from sources like fruit, vegetables, and whole-grains (nothing white or refined)… watching portion sizes and making sure that you eat more when you do more, eat less when you do less (as is consistent with the energy in vs. energy out regime).
Every few days it pays to increase carbs, especially for ladies – they are more sensitive to low carbs as their serotoinin is dependent on the monthly cycle. But everyone should under and then over eat (more under) – plus ALWAYS train intensively. For girls – you can train lower intensity at times, but you must start your sessions with high intensity. Reason, you have more fat in your muscle so longer duration has it’s place, but you need HIIT 1st befote the longer term stuff.
8. In terms of wheat intolerance – seeing as there is no real test for this (as it is not celiac’s disease), is it best to test this by say eating wheat-products for two weeks, then switching to non-wheat for two weeks, and seeing how your body responds (sluggish metabolism, bloating, weight gain, etc)… then you’ll know for sure whether wheat affects you negatively or not? [although this is anecdotal - i've noticed that eating gluten-free pasta leaves me feeling full after I've eaten, but nowhere near as bloated as I used to be eating whole wheat pasta]…
YES – withdrawal method is best! – not for kids though lol. You are experiencing the effects, and that the way to go, try it and see how you feel. Sometimes I put people back on wheat, if there’s nothing wrong – but normally they shift over and go for the rotation based approach which is better all round. Even if you are lean wheat still causes problems – along with dairy
9. In terms of dairy, mix between low and full fat (as low fat has more CHO), but watch portion size – choose low fat cottage cheese and low fat yoghurts – and avoid bovine altogether if you feel constipated or feel like you are gaining weight, even if you are on a low CHO, low fat or low calorie diet…
YES – you are getting the feel for all this.
I would generally go for full fat of semi skimmed milk , but goats only – stay off cow’s unless raw – you can use cheeses these are better as fermented. Cottage cheese is quite good.
But overall diary can cause a smoothness and water retention which when you give it up will go away – try it and see..