Lose Fat By Dumping Grains - AnabolicMinds.com
    • Lose Fat By Dumping Grains


      From Charles Poliquin

      Eliminate grains from your diet in favor of vegetables, fruits, and nuts to lose fat and improve your health. The idea that everyone should eat grains is one of the biggest lies of mainstream nutrition. Don’t believe it!

      A recent review of dietary grain intake made the following points that should convince you to consider eliminating grains:

      • Eating a diet containing high in grains is associated with a greater risk of having a heart attack than eating a diet high in fat.

      • Be aware that whole grains are not much better for you than refined and processed ones. Scientists found that “whole grain” is a weak discriminator in grain foods, “there being generally small differences between white and whole brown rice, pasta, and bread.”

      • Most grains contain gluten, which a large portion of the population is intolerant of, or at the least, sensitive to.

      • Although proponents of eating grains say you will miss out on nutrients or don’t get enough fiber without them, there’s no nutrient or ingredient that you can get from grains that you can’t get from a healthier food source. Some of the richest sources of soluble fiber are found in fruits, nuts, and green vegetables.

      • Grain are an excellent source of phytic acid, which binds to minerals in the body prevents their absorption in the body—this is not a good thing! The high dose of phytic acid in grains can increase your risk of deficiency of magnesium, zinc, and iron, among other nutrients.

      In terms of disease risk, an analysis of 135 research studies published between 2000 and 2010 found that when you compare diets high in refined grain products (cereal, bread, pasta, pastries) with those that are high in whole grains (cooked grains that are not refined), there is no significant difference. There is a trend toward eating less fruits and vegetables among people who eat lots of refined grain foods, which correlates with greater obesity, but eating lots of whole grains doesn’t provide much health or body composition benefit.

      Studies looking at how the glycemic index of the diet affects body composition also show better outcomes from low-glycemic, high-protein diets that limit grains. In a large European study, researchers found that participants found a high-protein, low-glycemic diet easier to stick to than low-protein, high-glycemic diet, characterized by more grains. It was also more effective for keeping weight off over the follow up period. In a study of children, those who ate a low-protein, high-glycemic diet gained fat over the 6-month trial, whereas those on a low-glycemic, high-protein eating plan lost fat.

      Of course, one of the few benefits of grains is that they provide an energy dense food source for people who are hungry in countries where malnutrition is a big problem. That doesn’t mean that you should be eating them too!

      Fortunately, we have access to plenty of fresh animals and plants. To start avoiding grains in favor of whole foods, consider the following suggestions:

      1) Eat fibrous fruits and vegetables, and avoid starchy ones. Green vegetables and dark colored fruits are all high in antioxidants, fiber, and very low glycemic in the case of veggies and fairly low in the case of fruit.

      2) Foods such as kale, broccoli, cabbage, cauliflower, mushrooms, green beans, onions, asparagus, cucumber, spinach, peppers, zucchini, chard, blueberries, cherries, strawberries, and raspberries can make up the bulk of your carbohydrate intake.

      3) Eat a variety of nuts, seeds, whole-fat dairy, and pasture-raised meat. Note that certain foods like quinoa and amaranth are seeds and not grains.

      4) Use lettuce and other large green leaves instead of bread in “sandwiches.”

      Reference
      Shranel, B., Noakes, M. Discriminating Between Carbohydrate-Rich Foods: A Model Based on Nutrient Density and Glycemic Index. Nutrition and Dietetics. 2012. 69, 152-158.

      Steffen, L., Jacobs, D., et al. Associations of Whole-Grain, Refined-Grain, and Fruit and Vegetable Consumption with Risks of All-Cause Mortality and Incident of Coronary Artery Disease and Ischemic Stroke. American Journal of Clinical Nutrition. 2003. 78(3), 383-390.

      Myint, P., Welch, A., et al. Fruit and Vegetable Consumption and Self-Reported Functional Health in Men and Women in the European Prospective Investigation into Cancer-Norfolk. Public Health Nutrition. 2007. 10(1), 34-41.

      Williams, Peter. Evaluation of the Evidence Between Consumption of Refined Grains and Health Outcomes. Nutrition Reviews. 2011. 70(2), 80-99.

      Source: http://www.charlespoliquin.com/Blog/...ur-Health.aspx
      Comments 16 Comments
      1. twiztid7's Avatar
        twiztid7 -
        Brotastic article Dr. Paleo
      1. UCSMiami's Avatar
        UCSMiami -
        Oatmeal no good?
      1. jun1e8ugs's Avatar
        jun1e8ugs -
        Originally Posted by twiztid7 View Post
        Brotastic article Dr. Paleo
        Ha, this article is a lot better than most of the conventional crap put on fitness/bodybuilding blogs. But more seriously, "paleo" is such a moronic term. Why do people need a name for something so simple? Everyone should know by now that eating whole, natural form, or unprocessed food is far better than anything else (in most situations). Unfortunately, tasty grains don't really fall into this category.
      1. jun1e8ugs's Avatar
        jun1e8ugs -
        Originally Posted by UCSMiami View Post
        Oatmeal no good?
        Could you explain what is really so good about oatmeal, besides taste?
      1. jun1e8ugs's Avatar
        jun1e8ugs -
        Originally Posted by UCSMiami View Post
        Oatmeal no good?
        Could you explain to me what is really so good about oatmeal besides taste?
      1. Pandabear's Avatar
        Pandabear -
        Originally Posted by twiztid7 View Post
        Brotastic article Dr. Paleo
        Did you check the sources "bro"?
      1. JD261985's Avatar
        JD261985 -
        Ill give it a try...gonna be weird though
      1. MANotaur's Avatar
        MANotaur -
        Barley no good?
      1. huggy77's Avatar
        huggy77 -
        what about my yams?
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by huggy77 View Post
        what about my yams?
        tubers???
      1. JD261985's Avatar
        JD261985 -
        Oh God I shyt like 4 times today wtf lol my stomach is not used to that much fruits and veggies. I didn't even get the daily recommendation of fruit!! Maybe I'm clogged up
      1. huggy77's Avatar
        huggy77 -
        Originally Posted by MANotaur View Post
        tubers???
        sweet potatoes
      1. huggy77's Avatar
        huggy77 -
        Originally Posted by JD261985 View Post
        Oh God I shyt like 4 times today wtf lol my stomach is not used to that much fruits and veggies. I didn't even get the daily recommendation of fruit!! Maybe I'm clogged up
        i have been trying that Dolce Diet stuff, and eating alot more fruit... My energy levels are amazing, my training sessions are insane now... But i am holding an ass ton of water weight...
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by huggy77 View Post

        sweet potatoes
        Are yams considered grains?? I thought they were a tuber?? I was asking lol
      1. Pandabear's Avatar
        Pandabear -
        Originally Posted by MANotaur View Post
        Are yams considered grains?? I thought they were a tuber?? I was asking lol
        I'm guessing you are referring to sweet potato? Sweet potatoes are fantastic and perfectly fine if you are going for a paleo style diet. So are regular potatoes although sweet potatoes are a lot better for you in general. Packed with nutrients, etc.
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by Pandabear View Post
        I'm guessing you are referring to sweet potato? Sweet potatoes are fantastic and perfectly fine if you are going for a paleo style diet. So are regular potatoes although sweet potatoes are a lot better for you in general. Packed with nutrients, etc.
        Yeah that's what i meant. I know they're not the same its just habit.

        But i thought they were but i don't do paleo and Im just not a big fan of it. Its great for sonera people, just not me.

        I was asking about that cause myself and other people were point ting out other grains that are known to be good and provide health benefits and then sweet taters popped up and my first thought was, i don't tlink taters fall into the grain category lol