If you backslide, get back on track straight away #CBHealthNY #TheStubbornFatFix

Everyone backslides. You might slip up as early as the first week of the diet, or it might not happen until the first month, the sixth month, or even six months after reaching your goal weight. But at some point, it will happen. An old bad habit will creep back into your daily nutritional repertoire. It might be the bagel you used to enjoy each morning for breakfast. It might be pizza on a Friday night. Instead of holding yourself to one vegetable-loaded slice of thin crust, for example, you go overboard with three or four slices with extra cheese. It might be that you find yourself continually dishing up larger servings than you should be eating. Whatever it is, the first slip can easily lead to more slips, which can lead to a plateau, which can lead to gaining. If you don’t put the breaks on this cycle, you can easily find yourself back where you started- regaining all of the pounds you lost, and then some.

When Eating, Savor Every Bite #CBHealthNY #TheStubbornFatFix

Turn off the TV. Eat in the dining room. Light a candle or two. Look at your treat. Smell your treat. Notice every single bite. Notice the taste and texture of at least the first bite. This may feel unusual to you at first, but you will eventually get used to it. Over time, eating with distraction will feel as foreign to you as eating without it may feel now. If you find you resist focusing on your treat, think about why. Are you consciously tuning out to avoid feeling guilty about eating? In other words, do you tell yourself, “The calories don’t count if I don’t remember eating them”? Eating without distraction may take a little getting used to, but you’ll eventually find that it increases the joy of eating and decreases your risk of overeating.

Fiber: The Whole Truth #CBHealthNY #TheStubbornFatFix

In 1900, the average American consumed more than 30 percent of their daily calories from fiber-rich whole grain foods. Today, that number has dropped to less than 1 percent. Yet, Americans are eating more grains. How can we be consuming less fiber if we’re eating more grain? Nearly all of the grain we consume comes from refined wheat flour, which contains little to no fiber.

Calm your Qualms about Ketones #CBHealthNY #TheStubbornFatFix

The increase in ketones that results from fat burning can cause minor, short-lived side effects, including dizziness, headache, low energy levels, and weakness. These symptoms simply indicate that your body has become more efficient at burning fat- they are the same sensations that long distance runners or athletes experience after long periods of exercise. The fact is, every cell in your body is capable of using ketones for energy, and your heart and brain run 25 percent more efficiently on ketones than they do on glucose. Although a low-carbohydrate diet raises ketone levels, the increase is a slight one. Most people- regardless of how they eat- have elevated levels of ketones when they wake in the morning, as a result of their overnight fast. The level of ketones your body produces on a low-carbohydrate diet is only slightly higher than this waking level. It does not even come close to the level that signals danger.

Despite what some people say, #eggs are one of the best foods you can eat. Here's why... #CBHealthNY

There are so many misconceptions about #eggs right now when they’re actually incredibly healthy…it’s time to bring them back to the table. People shy away from eggs because of outdated research about the dangers of dietary cholesterol and fat. Eggs are one of the healthiest foods on the planet. The yolks contain lutein and zeaxanthin (antioxidants that protect your eyes from cataracts and blindness) and choline (important in preserving memory). The yolk’s B vitamins probably reduce the risk of heart disease by neutralizing a toxic blood chemical called homo-cysteine. Along with half the egg’s protein, the yolk also contains vitamins A, D & E, along with the minerals iron & zinc. It’s true that the yolk contains 212 milligrams of cholesterol. But it’s also true that most of this passes through the gut without ever entering the bloodstream. The yolk may contain all of the fat, but Harvard research has shown that consuming eggs does not raise heart attack risk. Think about it this way: eggs were a dietary stable for our ancient ancestors, whose metabolisms evolved on a diet that included whole eggs, not egg whites. Eggs are a whole food that have been on the planet since the beginning of human life. Does it make sense that we’re only supposed to eat part of what’s inside? It sure doesn’t to us. #StubbornFatFix