Weekly Challenge Number Three

Why Should I Eat Meat?

Of the top 10 fat loss foods Grass Fed Meat is number one on the list, number two on the list is Wild Cold Water Fish.  Our challenge for the week is to eat protein with every meal and snack. By doing this we are obtaining a nutrient dense and high protein diet, which will cause a thermogenic reaction in our body, thus burning fat.

Food is broken down into three different types of hormones or sugars in our body. Insulin (carbohydrate) is the storage hormone, Glucagon (protein) is the mobilizing hormone and fat which is neutral with regards to blood glucose levels. So basically we have the three macronutrients Protein (Glucagon), Carbohydrates (Insulin), and Fat (Neutral).  When we have elevated levels of insulin this is bad, it causes our body to store extra calories, creating fat. Always eating sugar, sugar, sugar, even natural sugars will make our insulin levels fluctuate up and down. A diet that is high in protein with little or no sugars will help in keep our insulin in control.

We have heard a lot of different opinions on overeating meat. Such as if you eat more than 40 g in a sitting it will turn to fat, this is a myth. This is what Robb Wolff has to say about overeating protein. “ In the initial stages of protein overfeeding things run as you might expect: Some amino acids are used for structural repair, but any amino acids beyond this are converted to glucose via gluconeogenesis, or burned directly as fuel. Protein can add to overall caloric excess, but as a stand-alone item, it is virtually impossible to overeat protein due to the potent satiety signal sent to the brain. We will take advantage of the satiating effects of protein to help us remain lean and strong, while rounding out our meals with nutritious fruits, vegetables, and good fats to avoid the potential of too much meat. “

So basically in English, eating protein is going to help you burn fat and create lean muscle mass. It will also help in controlling insulin levels and curb sugar cravings. Do not worry about over eating your meat this week. An extended period of time eating meat in excess could do some damage to your kidneys, but a week of eating protein with every meal will not do this. So don’t worry and just eat your meat!!!

 

SLEEP

Sleep is so important to our body function, why don’t we make sleep a priority? Here are a few things to think about when you are sleeping this week.

Just one week of a low amount of sleep will cause problems with our body. Some of the side effects of not getting enough sleep are; our body will no longer will metabolize carbohydrates as well, blood sugar levels will take 40% longer to come down after a high carbohydrate meal, and our insulin sensitivity is down by 30%. So, we are not as insulin sensitive as we would be having a well rested week. And as we can see from the “why should I eat meat” section we want our insulin levels as stable as possible.  After a bad night of sleep we pay for it the next day because our nighttime cortisol levels or stress levels go up and impairs blood sugar regulation. This can turn into a vicious cycle. Our thyroid-stimulating hormone goes down with low amounts of sleep and our metabolism also slows down.  I don’t know about you, but I don’t want any of those things happening in my body.  In the book The Paleo Solution, by Robb Wolff, he has dedicated an entire chapter as to why we need to get our sleep. If you haven’t read this book I highly recommend it.

 

Here are a few things to do to help your self go to sleep:

 

  1. Set a schedule, go to bed and wake up at the same time everyday. Even on your days off.
  2. Sleep at least 7 hours per night and be asleep by 11:00 p.m.
  3. Avoid caffeine in the afternoon and evening.
  4. Exercise as early in the day as you can so your Cortisol levels can stay low before bed.
  5. Black out your room. This will help to preserve your melatonin production. Even try to hide the red light on your T.V. if you have a T.V. in your bedroom, and the lights from your alarm clock.  Make it as dark as possible.
  6. Turn off all cellular telephones and Wi Fi to avoid electromagnetic fields. These could possibly make your cortisol levels go up.
  7. Take a hot shower or bath before bed to help relax you and be sure to take your magnesium at night.
  8. You may even need to re-arrange your room so that your head is facing north.
  9. If you have stress or anxiety at night it is suggested that you take Lysine or Arginine. There is also a supplement called Phosphatidyl Serine that will help to lower your cortisol levels. Some people will add 800 mg.  to a post work out shake, especially if they are exercising at night.

 

Most of this information was obtained from Robb Wolff,  The Paleo Solution, and Justin Lord “Paleo in a Box”.

Posted on: January 28, 2013admin

3 thoughts on “Weekly Challenge Number Three

  1. I love all the information Marie! Makes me much more motivated to try to get more protein…I definitely need it!! As for the sleep I’m working on being able to stay up past 9:30. 🙂

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