Product Name: 200 Metabolism-Boosting Dessert And Snack Recipes
is this the guilt-free alternative to junk food that finally puts desserts back on your dinner table?
Imagine if you could. Without the guilt. Knowing that, in fact, there is a world of healthy desserts and snacks that become possible when you eliminate the sugar, flour, eggs, butter, and cream that make for calorie-high but nutritionally-void treats.
Nutrient-dense desserts CAN be rich and creamy. Even if they don’t contain a sliver of unhealthy ingredients. That’s because these recipes have been gathered, filtered, and improved by a health-conscious fanatic who believes great food should taste great too.
It’s a case of out with the bad, and in with the good. Heart healthy coconut and its oil can displace butter, cream, and eggs. Ground nuts replaces flour. Dried fruit and natural sweeteners push sugar off the menu for good. It’s a strange alchemy – but it really works!
My weaknesses have always been food and men. In that order – Dolly Parton
Have you ever tried to kick a certain food that you knew was bad for you, but found that no matter how hard you tried you just
couldn’t stick to the plan? Promised you’d stop at that third cookie, but wound up devouring the entire bag?
Did you ever joke with friends that you thought you might be addicted to your daily slice of chocolate cake?
A flury of scientific studies conducted within the last decade show that there may be something to this. Refined sugars
(like table sugar and high fructose corn syrup) and wheat-based flours, which are staples of a large
class of traditional snacks and desserts, may be some of the most addictive ingredients you can put into food.
Sugar And Wheat. Agents Of Addiction?
Despite the fact that the idea that you could be biochemically dependent on ANY kind of food was
once considered laughable in the scientific community, according to behavioral eating specialist Ashley N. Gearhardt – one
of the creators of the Yale Food Addiction Scale – the phenomenon appears to be quite real.
In a review paper published in the journal Nutrients in 2014, Gearhardt and her colleagues
find that the number of overweight or obese individuals who meet their definition of “food addict” is roughly one in every four.
Dr. David Kessler, former Commissioner of the U.S. Food And Drug Administration and author of The End Of Overeating,
believes the number may be even higher. He is also not alone in believing that food companies are using the addictive
properties of refined sugar, starches and fat to literally hijack our brains.
Studies in animals have shown that the ingestion of highly palatable foods [i.e. junk foods] induces a potent release of dopamine into
the “reward center” of the brain – an area known as the nucleus accumbens. This is the same area simulated by dopamine when a cocaine addict
gets their fix.
And just as repeated exposure to coke dulls the dopamine response and requires an ever greater dose of the simulant to
induce the “high”, a similiar tolerance build up – and the need to meet it – may take place with regular table sugar as the
“substance of abuse”.
For those prone to the effects of food addiction, over time your cravings become more and more pronounced and you
find your appetite for bad food choices spiralling slowly out of control:
Yes, you read that headline correctly. But I don’t blame you one bit for doing a double-take.
If you came to me looking for advice on how to lose weight and I told you to consider adding to your diet desserts loaded with
potentially addictive refined sugar and starches I would understand if you suddenly felt the desire to reach out and slap me.
Results Of The First Study. LCH = Low Carbohydrate, BB = Big Breakfast
After all, it’s a crazy idea. Isn’t it?
Not according to Dr. Daniela Jakubowicz of Tel Aviv University’s Wolfson Medical Center
who conducted several studies that showed
how a moderately high-calorie “big breakfast” of protein and carbohydrates works much better to bring about sustained weight loss than
the kind of low-calorie, “low-carbohydrate” breakfast to which dieters often resort in their desperation to shed unwanted body fat.
In her second study, reported in 2012, a dessert (consisting of a choice of chocolate, cookies, cake, ice cream, chocolate mousse or donuts)
provided the 60-gram carbohydrate component of a 600 calorie breakfast given to obese but non-diabetic men and women interested
in losing weight. A similar group of men and women, who consumed the same number of daily calories began their day with a more
modest 300 calorie breakfast that included only 15 grams of carbs.
High Protein, High Carbohydrate Breakfast
The result? By the mid point of the 8-month study both groups had lost around 30 pounds in body weight following the strict
1400 (1600) calories per day protocol for women (men). But during the second half of the study, when both groups were asked
to self-monitor, most of the no-dessert dieters were unable to sustain the protocol and began gaining back the weight.
The majority of the dessert-for-breakfast group, on the other hand, maintained their diet and continued to lose weight.
By the end of the study they had lost an average of 40 pounds more than the no-dessert group.
They had an easier time of adherring to the protocol and reported feeling less hunger and fewer cravings than did those who
had been denied the more palatable breakfast.
A further study with a 700 calorie breakfast (half the daily calorie intake) produced the same result.
So what’s going on here?
Dr. Jakubowicz believes that a breakfast high in protein accelerates the metabolism and helps control
hunger throughout the day. But most importantly, she says, positioning the bulk of your daily carb intake towards the beginning
of the day capitalizes on three important hormonal effects that promote weight loss:
Imagine for a second there existed a hormone that could dampen your level of hunger. Switch the hormone ON and your hunger goes away.
Switch it OFF and you get hungry again. Now imagine that you are able to control the on/off switch… What do you think that might do for
your ability to stay at your ideal body weight?
Could Leptin Put An End To Dieting?
Well there is such a hormone. It’s called leptin.
But until its discovery in 1994 it was no more than a scientific hunch that promised
amazing possibilities for the weight loss industry if it could just be found.
The discovery of leptin could have ushered in a COMPLETE revolution in the practice of body weight management. A literal “magic” weight loss pill.
But the science fizzled for an important but completely unexpected reason. I’ll explain what happened in a moment, because it’s critical to
our formulation of recipes for desserts that help your body to burn fat.
If you think that sounds like something of a tall order – desserts that help you slim down – you’re right. You should be skeptical
of a claim like that!
But as you’re about to see – the failure of science to be able to capitalize on the hunger-reducing properties of leptin is actually what
is going to make our fat-burning goals not only possible, but achievable. That’s because a pill, by itself, would never have been able to
fully utilize the potential that leptin has to offer. But the right foods can.
To explain why that is, and how we CAN tap into the awesome fat-burning power of this tiny hormone, I need to step back through time.
But it will be a brief journey and well worth the trouble, so stick with me.
Now, most of us do not need to be told that traditional desserts are fattening. Even if we do not understand the biochemistry behind
it all (which I’ll summarize for you in a bit), the effects are evident enough…
Take holiday eating. HALF our annual weight gain is piled on during the Christmas season when sweets
and the practice of indulgence are both “fair game”. We eat to excess – despite knowing that by doing so we are making the goal of
reaching our ideal weight and remaining free of metabolic diseases ever more unlikely.
30 years of overeating is taking its toll.
Food addiction and the spiking of foods with dopamine-releasing chemical additives may explain in part why it is that we find it hard
to resist eating more than we should.
But with more than two-thirds of the U.S. adult population already either overweight
or obese, and 10 million new cases of type 2 diabetes forecast with every passing year, it seems like something else must be going on.
It has seemed that way for the last 30+ years, during which time our current obesity and diabetes epidemic has really taken off.
Something seems to have spurred us around 1980 to eat more and more food, and the result for public health care
and our waistlines has been nothing short of a catastrophe.
The irony of this is that we once thought we had diabetes licked. That’s because after more than half a century
of chasing it down, the blood-sugar regulating hormone insulin was finally isolated in the early 1920s. Suddenly insulin shots became
widely available and gave diabetes patients a way to manage the disease and reclaim their lives.
The Leptin Feedback Loop Controls Hunger Level
The discovery of leptin promised to do the same for body weight regulation.
It works like this. We know leptin is released by fat cells and travels to the brain where it switches off the effects of the hunger
hormone ghrelin. So it works as a negative feedback mechanism that modulates your hunger level. In principle, the more fat you store,
the less you should feel the need to eat.
Before leptin was identified, the theory was that maybe overweight people were deficient in the “fullness” hormone. The tantalysing
possibility: that maybe, like insulin, the newly-discovered hormone could be administered directly, in this case to reduce hunger and
solve the problem of overeating.
Leptin resistance can lead to SNOWBALLING weight gain
Alas, it was not to be. Because it turns out that people saddled with excess body fat are producing PLENTY of leptin.
It’s just that their brains are not responding to it. They have become resistant to the “you have energy reserves, so eat less” signal that
leptin should provide.
We call this phenomenon leptin resistance. If you are overweight you are HIGHLY likely to be leptin resistant, and the more body fat
you carry, the more hungry you feel in general, and the more you eat over the course of a day.
So how do we get from an efficient hormonal feedback loop that keeps our body weight stable, to a situation in which it is clearly broken?
The problem seems to be that the leptin mechanism is exquisitely delicate.
It only functions properly within a range of body weights that are either CLOSE to your ideal weight or LESS than that weight. And the
phenomenon of leptin resistance? It’s actually believed to be an adaptational mechanism that improves your odds of survivability – during
Trigylcerides are “easy to transport” fat molecules that oppose leptin
Here’s how it works. When you find yourself maintaining a large calorie deficit (an exceedingly common scenario
during our food-scarce evolutionary history) your body releases fat for energy needs. This means the amount of triglycerides (blood fats)
in your blood goes up.
Now your body uses this excess of triglycerides as a signal to BLOCK the action of leptin at the brain. The upshot is
that now you get even hungrier than you would have otherwise and are prompted into quick action to refill your energy reservoirs.
So leptin resistance is useful, IF you happen to be facing a real food shortage.
But if you’re not, and food is everywhere you turn (our modern world), and you over eat, then your cleverly-adapted system of energy balance
backfires. Because high triglyceride levels in the blood are also a consequence of carrying TOO MUCH excess fat. Not just too little.
So the trouble arises because the evolutionary forces that forged our biochemistry over a period of millions of years rarely ever had
to take that possibility into account. There just was never that much food available for it to become an issue!
This is why it is so hard to lose weight once you begin putting it on. Because, as we have seen, weight loss resistance has been inadvertently
programmed into you. But it’s worse than that because it turns out the heavier you get, the more complications arise that exascerbate the
degree of leptin resistance. As you’ll soon see, the effect actually snowballs!
Lower your triglycerides to improve leptin sensitivity (150 or less is good)
It seems the only way to reverse the effects of leptin resistance is to, ironically, find out how to get rid of the excess weight and
lower your triglceride levels.
It’s like the perfect “Catch 22”. You want to fix the problem of leptin resistance so that you can lose weight more easily. But the way
to rid yourself of leptin resistance turns out to be to lose the weight! So where do you start? It seems like the game is fixed…
But if there is a solution to the leptin problem then figuring out exactly what it is we have been doing to get so overweight to begin with
may just suggest the nature of the fix.
Unfortunately, in the more than three decades since our obsession with eating took off we have not been able
to pin down the exact reason for it. But there are a number of compelling arguments that
have been put forward about what that cause might be. This means it is possible to both ask and answer the following question that should
be of interest to any woman who would like to shed weight WITHOUT having to deny her sweet tooth:
If the accusations of “junk food poisoning” made by several highly-vocal nutritional experts can be taken at face value,
and REALLY DO bear on the question of what causes severe leptin resistance, then they offer an insightful window into what may be wrong
with the food ingredients we are putting into desserts today that are blowing up waistlines everywhere we look.
Here is what the experts tell us we need to do to raise leptin-sensivitity through the careful selection of ingredients we choose to
put into our desserts and snacks:
For those of us who constantly seem to have difficulty fitting into clothes bought just two or three summers ago the act of saying no to
desserts may be hard to do but it is easy to justify. “Too many calories,” we tell ourselves regretfully.
Let’s leave calorie counting to the experts
The trouble is that this “energy argument” suggests TOO SIMPLE a picture of what the real issues are when it comes to deciding on what
makes for an acceptable dessert.
Because, as Robert Lustig is fond of saying, “a calorie is not a calorie”.
What he means by this curious statement is that not all calories are ingested equivalently. Some are
accompanied by a good deal of nutrients. Others are not. In essence: there is more to the fat loss equation than the mere counting
of the number of incoming calories…
The foods that we have seen contribute to leptin resistance are a perfect example of this.
Biochemical, not caloric, arguments explain why your metabolism is slowed down when you get your calories in the form of low-nutrient
offerings. Yes, calories matter. But they are never the complete story.
We now know there is another factor that influences our ability to shed unwanted body fat. In fact we have known about it for some time.
But if the information is new to you it will likely completely change your view of what goes on in your kitchen when you prepare meals.
This is the problem of low-level toxins that make their way into your food.
Just how tolerant should we be of the chemicals in our food?
We can think of these unwelcomed chemical guests as anti-nutrients.
This is because rather than poisoning us outright (they actually do it to us over a period of decades) the metabolic
effects they bring about (at a much quicker pace) are the exact opposite of what we expect from foods that are rich in nutrients.
Inflammation throughout the entire body is one of the most immediate effects of elevated toxin levels. This can
manifest itself in a number of ways. As was the case with the BCM7 peptide in A1 cows milk, inflammation is accompanied by the
production of C-reactive protein that binds to leptin and escalates leptin resistance. So the mere presence of toxins of all
kinds can inhibit your ability to shed fat.
But the connection of toxins to body weight dynamics goes even further.
Because when it comes to dealing with fat-soluable toxins our bodies are curiously smart. What we cannot excrete or metabolize
before its poisonous influence causes harm to our internal organs our body locks away in fat cells – similar to the way we lock away
hazardous waste in large metal drums and disappear them to remote locations beneath the earth.
But this short-term survival mechanism comes at a cost. Exposure to food toxins promotes the production
of ever-greater stores of body fat. Fat that would first have to release its toxic load into the blood stream before you can burn
it and sneak your slimmer body back into the discarded summer dresses of years past.
In short, the presence of fat-soluable toxins saddles you with the double whammy effect of both increased leptin resistance AND the tendency to
carry a higher percentage of body fat.
So just how do these unwelcome toxic weight gain accelerators make their way into our food? And is there anything we can do to block their action?
The answers to these questions lead to two final requirements for the design of a perfect fat-burning dessert…
So, what do all of these findings mean, and can those requirements for an alternative, healthy formulation of a dessert
actually be put to use?
Or is it all just wishful thinking?
Perhaps the most important lesson the science seems to be telling us is that there are MANY ways the traditional dessert can fail us
when it comes to our health.
We have seen how every day we are tempted by “junk” foods whose addictive low-nutrient ingredients
(like sweeteners and wheat flour) punish us severely for sampling them by fostering an irresistible desire to come back for more.
In our zeal to take care of our bodies we convince ourselves that natural ingredients (like milk and cream) surely cannot be all
that bad for us. But in reality, adding them to our dessert recipes can set up paths of inflammation in the body that can persist unnoticed
Worse yet, this inflammation can snowball into myriad chronic health issues, including the frustratingly persistent creep of body weight.
Invisible toxins, which we may add directly when we employ processed ingredients in our recipes, or produce directly ourselves
through the act of cooking at high temperatures, only make it that much harder to understand the nature of the threat that the
innocent-looking dessert poses for us.
In a very real sense then, there is probably not a SINGLE dessert you have tasted that was not in some sense predisposed to RUINING
your health. Not one that was not fattening.
Not one that did not push your body AWAY from its ideal weight rather than pull it TOWARD that goal.
For someone who loves desserts and who might already be struggling to keep their weight in check this could seem like seriously
Obvious because now that we have spelled out the 5 requirements of fat-burning desserts it is apparent that it OUGHT to be
possible to architect the kind of dessert that would promote fat loss, rather than the normal outcome which is heavily biased toward
In Need Of A Midriff Friendly Approach To Tasty Treats?
But wait a minute, you may be thinking. If this is true, why has no one else pointed this out to me before?
This is an extremely useful finding!
You’re right. It is – and the only explanation I have been able to come up with for why the facts on this page about desserts are not
better known is that it takes a LOT of research to uncover them.
And the truth is that I really did have to DIG DEEP to figure this stuff out. To discover for myself that there exists no nutritional law
which in any way demands the consumption of desserts should always SLOW your metabolism.
It’s just that, until now, this information has lain dispersed and hidden among the reams of literature that has been written
on the science of nutrition.
No wonder then that for the longest time we just accepted the idea, backed as it is by everyday experience,
that dessert consumption goes hand in hand with weight gain.
We simply did not know any better!
Given this common sense notion, how could anyone have thought otherwise – or that such a thing as a fat-burning dessert was even possible?
Well, I’m here to tell you that it’s not only possible but there’s actually a whole world of healthy desserts and snacks that await
you – of exactly the type I’ve described. I promise you:
The bottom line is this. Because we now know the fundamental science behind the processes that drive weight gain – and especially as
they apply to the ingredients that typically go into a dessert – we can get creative. We can use what we know to bypass the usual
objections that accompany high-calorie but nutritionally sparse snacks and desserts.
Instead we can create dishes that counter these objections because they are prepared in a totally different way using alternative
ingredients that promote health and feelings of well-being, rather than illness and feelings of shame and guilt…
Imagine how reassuring it is to be able to wake up each morning and know with complete confidence that…
Would you like to learn how to get started with the uniquely-crafted fat-burning desserts described on this page?
Life is too short for self-hatred and celery sticks – Marilyn Wann
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