This article courtesy of https://balanceforlifeflorida.com/
by Dr. Frank Sabatino is medical director
Balance for Life Center, Health Retreat, Deerfield Beach, FL.
He is a Chiropractic Physician with over 30 years of
experience in wellness care, and also holds a
Ph.D in cell biology and
neuroendocrinology from the Emory
University School of Medicine.
As a result, a “starvation response” developed in
response to periods of deprivation. Hormonal and chemical
changes were established that could program an exaggeration
of hunger signals and override satiety signals
when food was available again, to encourage overeating
and store calories for a future time of need.
This same ancient starvation response still exists within each of us
today, and is often triggered by the recurring use of extreme
calorie restricted or fragmented fad diets. This becomes
very problematic in modern times when there are no longer
big gaps between the “kills,” as we are constantly overexposed
to all the calorie dense meat and dairy products, and
processed junk and refined foods that are so readily available
today, and our calorie output is decreased by the
remarkable reduction of physical activity in our modern
society and school systems.
As a result of the hormonal and biochemical changes of
this ingrained survival response, fad diets that promote
restricted calories and food types — e.g., low-carb, highprotein
animal-based diets — without regard for the quantity
and synergy of key nutrients, typically promote longterm
reactive weight gain.
Understanding and correcting certain hormonal and
biochemical disturbances are essential to solving the problem
of obesity. Perhaps the most common metabolic disturbance
associated with weight gain is insulin resistance.
Insulin is a hormone that carries sugar into cells by attaching
to special proteins (receptors) on the surface of brain
and muscle cells. These receptors act like doors in the membrane,
or outer envelope, of cells. When insulin attaches to
these doors, it acts like a key opening these doors so that
sugar can enter the cell and be converted into energy.
However, weight gain, high fat diets, excessive consumption of
refined carbohydrates, yo-yo dieting, decreased physical
activity, and sleep deficiency slam these insulin doors shut
making them resistant to the attachment and action of
insulin. As a result, sugar can’t enter cells, blood sugar rises,
driving sugar into fat production and weight gain via the
action of the fat making enzyme, lipoprotein lipase.
It is important to note that the potential activity
of this fat making enzyme is significantly
increased during extreme dieting as a part
of the starvation response so that this enzyme
is poised and ready to promote dramatic,
rapid weight and fat gain whenever fat
and sugar intake is increased following
periods of dieting and calorie restriction.
Since insulin is not attaching well in insulin resistance,
the body begins to believe that there is an insulin deficiency,
and overproduces insulin. This excessive insulin increases
our craving for fat and sugar, reinforcing the cycle of
sugar imbalance and weight gain.
Because of the disturbance of insulin function, eating in a
way that produces excessive fat, or raises blood sugar quickly,
can promote reactive weight gain. So the ideal
eating plan is a plant-based diet. This eating plan is low
in calorie density and fat, high in complex carbohydrates,
high in plant-based proteins, high in fiber and water
content, high in vitamins, minerals, phytonutrients and
antioxidants, and low in glycemic impact. Glycemic impact
is just a measure of the impact any food has on blood
High glycemic foods — e.g., all refined sugar and
bakery products, and white flour products (white bread,
white rice, refined pastas etc.) — which raise blood sugar
quickly to a high degree should be avoided. These foods
tend to promote reactive weight gain.
The ideal plant based approach contains low glycemic foods
including all fresh vegetables, a variety of fresh fruits, (especially all
berries, grapefruit, apples, kiwi, peaches, plums, cherries,
and nectarines), complex starches like lentils, beans and
whole grains that include brown rice, millet, barley, and
Overcooking and over processing fruits and vegetables
tend to raise their glycemic impact. Therefore, fruits
and veggies, should be eaten as close to the raw state as
possible, or lightly steamed or sautéed, not embalmed.
The diet should contain moderate amounts of nuts, soy
proteins, and avocados, and a very modest use of both
100 percent whole grain, man-made starches like bread
and pasta, and man-made bottled vegetables oils.
Fresh juicy fruit should be used as a substitute for refined sugary
desserts whenever possible. As a strategy to eliminate
an addiction to refined sugar over the next 30 days, every
time you want a dessert or something sweet, have a piece
or two of juicy fruit. In addition, have some fat, a few
almonds or a sliver of avocado and a few celery sticks,
with the fruit. This will lower the glycemic impact, slow
down sugar absorption, maintain better blood sugar
stability, and decrease hunger and craving. In addition,
avoid all sugar additives, artificial sweeteners, and sugar
Dr. Frank Sabatino is medical director Balance for Life Center, Deerfield Beach, FL. He is a Chiropractic Physician with over 30 years of experience in wellness care, and also holds a Ph.D in cell biology and neuroendocrinology from the Emory University School of Medicine. https://balanceforlifeflorida.com/
Dr. Sabatino has also been a professor at Life Chiropractic College and the University of Texas Medical School in San Antonio, TX where he completed & published landmark research on calorie restriction, stress & aging. He has also done extensive research and publications on brain chemistry, addiction, women’s hormones & health, vegan nutrition, healthy weight loss & therapeutic fasting. Numerous newspapers & TV programs including CNN, have profiled his expertise.
Mention Healthy Referral when calling Balance for Life Florida or their sister spa in Wisconsin. www.heartlandspa.com