Weight & Metabolism • Eating fast also causes acute glucose fluctuations. As a result, oxidative stress is increased, which leads to increased insulin resistance, decreased insulin secretion, and can further lead to hyperglycemia. • At baseline, fast eaters were significantly more likely than normal or slow eaters to have higher levels of fasting blood glucose (104.0 vs 100.8 vs 98.3 mg/dL) and lower levels of HDL-cholesterol (56.8 vs 60.8 vs 62.6 mg/dL), though triglycerides and blood pressure were similar. [18] Speed eating is not considered a form of exercise! Yo-yo Dieting Dangerous to Health • Yo-yo dieting is a term to describe those who repeatedly lose and regain weight. • A 2017 study published in the New England Journal of Medicine followed 9,509 individuals with stable coronary artery disease for over five years and found remarkable results about weight fluctuations. • The one-fifth of the group with the highest weight variability had a 78 percent higher risk of diabetes, a 117 percent higher risk of heart attack, a 136 percent higher risk of stroke, and a 124 percent higher risk of death! [19] • Another study looking at 153,063 post-menopausal women found that yo-yo dieting for normal weight woman was associated with an increased risk for coronary artery disease by 65 percent and increased risk of cardiac death by 3.5 times. • Over the 11 years the women were followed, there were 2,526 coronary heart disease deaths and 83 sudden cardiac death deaths. [20] Practical approach to weight loss 1. Don’t focus on it: your priorities are: be at peace, be active and it well. The more you get stressed out about your weight the slower your metabolism and bigger the hunger! You are so much better off to be happy and overweight as compared with skinny and angry! 2. Download one of the many apps for calorie counting such as MyFitnessPal or Lose It! 3. Purchase food scale and measuring cups. 4. Try to create menu ahead of time, selecting foods with low GI/GL. 5. Stick to the Mediterranean diet as much as you can. Eat at home. 6. Reprogram your gut bacteria: see chapter on Human Microbiome. Chapter 5 - Page 128 of 246
Your Heart Manual
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