Why Successful Weight Loss Programs Restrict Refined Carbohydrates

Almost all weight loss programs are essentially low-calorie diets, which have been proven to be ineffective in promoting permanent weight loss, because they ignore much of the historic evidence about obesity.

And the historic documentation makes it very clear that one class of food basically started us on the path towards obesity, heart disease, cancer, and other illnesses associated with the metabolic syndrome caused by insulin resistance.

I'm talking about sugar and white flour - the first industrially processed foods to reach around the world, spreading illness everywhere they went.

In fact, one of the biggest health threats in the last 200 years was the introduction of the concentrated refined carbohydrates in the form of sugar, white flour, white rice and high-fructose corn syrup. According to many scientists, and the World Health Organization, these are the foods that are primarily responsible for the current obesity epidemic. Refined carbohydrates have caused so many health problems that they should <i>never</i> be eaten - and since they have no true food value at all, your body won't miss out on any vitamins or minerals if you say 'no' to them.

This one change in your diet can be so powerful that it can lower your blood pressure and blood sugar levels, sometimes as quickly as overnight. If you are now on any kind of medication for heart disease, high blood pressure, or diabetes, or if you take any other medication that may be affected by your diet, be sure to ask your doctor watch you closely for a few weeks while you make this change.

Many people think of chemical additives or pesticides as being the biggest health threat, especially to children, but studies have shown that refined carbohydrates are much more dangerous because they cause insulin resistance, which is suspected to cause diabetes, obesity, and heart disease. Getting fat from too many refined carbohydrates is actually the least of your worries.

Of course, replacing the refined carbohydrates in your diet is just the first step towards a truly healthy diet. As Sir Robert McCarrison said almost 100 years ago, it isn't enough to just change from white bread to whole wheat bread - we need to make sure our entire diet is well-balanced and nutritious. (You can read McCarrisons famous lectures on nutrition on the free online library at http://www.soilandhealth.org)

Why these foods are so dangerous:

Table sugar, white rice, flour and high-fructose corn syrup are about as far from whole foods as you can get. They are taken from parts of whole foods - sugar beets, brown rice, sugar cane, fresh corn and whole wheat berries are actually good for you if they're eaten whole and prepared properly.

However, when refined sugars and starches are extracted from these foods and most of the nutrients and fibers are removed, the new artificially refined products can do a lot of damage to the human body.

And, unfortunately, we eat a lot of them because some of these foods are physically addictive. In a U.S. News and World Report article published in 2005, the annual per capita consumption of sugar went up from 114 pounds a year in 1967 to 142 pounds a year, per person, in 2003. At the same time, we were consuming a whopping 61 pounds a year of high-fructose corn syrup. Many people, especially children, get the majority of their calories from refined sugars and starch.

When foods are refined to the point where the only thing left is sugar and starch, they are closer to being pure drug-like chemicals than actual food. Back in 1972, Dr. John Yudkin, a highly respected British physician, biochemist and researcher who studied coronary disease said:

"If only a small fraction of what is already known about the effects of sugar were to be revealed in relation to any other material used as a food additive, that material would promptly be banned."

Refined sugars and starch can lead to insulin resistance, which makes the body produce more and more insulin in order to keep the blood sugar levels safe. High levels of insulin locks glucose (blood sugar) in the fat cells, and this, in turn, locks up the fat, as well. Since the glucose has been swept out of the blood, and the lipids inside the fat cells can't get out, other cells in the body begin to starve. This creates a feeling of hunger, even if you just ate an hour earlier. It also causes you to feel tired or lethargic, in order to conserve the small amount of fuel that is still available to individual cells.

So, when you consume refined carbohydrates, three things happen inside your body which tend to make you fatter:

1. Most of the calories and fat-soluble vitamins you eat are stored in the fat cells.

2. You feel tired or listless, so you don't feel like doing any exercise.

3. You feel hungry, and perhaps even experience food cravings that you cannot ignore, so you eat more food than your body really needs. If you eat more refined carbohydrates, the cycle begins all over again.

You can see why the conservation of energy, which keeps us from wanting to exert ourselves physically, combined with the increased appetite and the fast storage of our meals in the fat cells, will make us gain weight. If insulin resistance develops, as it does for many people, the process will be accelerated, you gain weight faster, and losing weight becomes more difficult.

Weight loss programs that rely totally on a reduction in calories, (as most popular diets do) without limiting refined carbohydrates and replacing them with satisfying, healthy foods, will fail in the long run. You may lose weight temporarily, but studies have shown that you'll gain it all back again, plus a few more pounds.

Click here for more detailed information that shows how high levels of insulin can cause weight gain.

Jonni Good is the author of most of the original articles on this site. Jonni always looks for the easy way to solve common health problems, by working with human nature. Her books have helped hundreds of people lose weight, get fit, and regain their health - with less struggle. Please take a moment to visit her other sites:

Do You Gain Weight... Even when you eat less than your thinner friends? Learn why it happens, and how to use nutritious, satisfying food to break the metabolic pattern that causes some people to gain weight too easily.

Sugar Cravings and Addiction – Describes a simple program to help people break their addiction to sugar and fat. This book has been popular ever since it came out in 2003, and has helped hundreds of people lose their cravings for sugar and other simple carbs. Once the cravings are under control, it's easier to stick with your diet and regain your health.

Weight Lifting for Absolute Beginners – A guide to lifting weights for strong muscles and bones.

The Easy-Does-It Diet – A guide to creating your own delicious and healthy frozen diet meals. Eat healthy, low-fat meals without paying extra for store-bought frozen diet food.

Disclaimer: This site and the articles contained here are for information purposes only. The authors have made every effort to make sure the information is accurate, but no health decisions should ever be made based on this or any other website. Please contact your doctor before starting any diet or exercise program.

Why Successful Weight Loss Programs Restrict Refined Carbohydrates

Why these foods are so dangerous:

Newest Articles: