vi posto questi due articoli sul plateau,molto interesanti del dr sears tratti dal sito zoneliving.com!
Few things go straight up or straight down, not the stock markets and not your weight. Even weight gain has its plateaus! If you are experiencing the primary benefits of the Zone lifestyle (appetite suppression for three to four hours, mental focus, increased physical energy, no carbohydrate cravings) you are following the program correctly. Remember, the gold standard to determine if you are in the Zone is not weight loss. Weight loss is a secondary benefit. If you are not experiencing the benefits mentioned above, you just have to make adjustments. The best starting point is understanding the chart: “Adjusting Your Hormonal Carburetor” http://drsears.com/hormonalchart.page
Here are a few possible causes and solutions for weight loss plateaus or no fat loss at all.
Previous dietary habits can play havoc with hormonal systems. Making constant changes in one’s dietary habits (yo-yo dieting) can affect enzymes that are responsible for storing and releasing fat and carbohydrate.
Stay on the Zone program. There’s no need to make drastic changes. It will take time for your fat cells to re-adjust. Be mindful as to how you feel after a meal. Use the Hormonal Carburetor Chart if necessary.
How closely are you following the Zone program?
Be honest with yourself. Use a food journal. Most of us consume more than we think, snacking during the day, nibbling while cooking, eating more when satisfied, and helping others finish their meals. Be sure to select from the favorable carbohydrates (http://drsears.com/foodblockguide.page), keeping fruits to a minimum (85 percent non-starchy vegetables and 15 percent fruits – ideally berries). At each meal try decreasing your carbohydrates slightly and adding in a little extra monounsaturated fat (about 1 teaspoon). This will keep the calories the same while helping to control insulin levels more effectively.
Medications that raise insulin levels include hormone replacement therapy, blood pressure medication, steroids, etc. Consult with your physician.
Controlling insulin levels and supplementing with fish oil may require adjustments in your medication. Follow the science-based guidelines in Dr. Sears’ book “OmegaRx Zone” to determine your ideal omega-3 (EicoRx) supplementation. General maintenance – 2.5 grams/day. Weight loss – 5.0 grams/day. Work closely with your physician.
Plateaus can be an opportunity to stop and assess your situation. Have you noticed improved energy? Clearer mental focus? Better performance? Improved blood work? Reduction of your aches and pains? Focus on your accomplishments; you’re establishing a great foundation.
Before we continue with part 2, ask yourself, “Am I really on a plateau?” Is the scale reading the same week after week, but your clothes are fitting looser? If so… you’re not on a plateau! You’re losing body fat and temporarily gaining lean body mass (LBM). Lean body mass is defined as total body weight minus fat. LBM consists of water, bones, collagen, and muscle.
Possible causes and solutions for weight loss plateaus:
Few people are exempt from stress. Daily life guarantees that we’ll be subjected to chronic stressors. How we handle these situations is the key. Stressful situations (commuting, work, relationships, world events, etc.) set off a chain of hormonal events. First cortisol is released. Over time you become insulin resistant (your insulin levels are constantly elevated), you produce more arachidonic acid (AA), your metabolism slows down and you begin to gain weight. Get the picture? A vicious cycle.
Research has proven that meditation is one of the most powerful ways to reduce excess cortisol. Quickest, easiest, cheapest way to relax? It’s right under your nose. Become aware of your breath! A few helpful suggestions:
1. Find a safe/secure place, a space where you won’t be interrupted.
2. Wear loose, comfortable clothing or loosen any restrictive clothing. Remove shoes.
3. Silence your phones, radio, TV, pagers etc.
4. Sit in a comfortable, upright position, back straight, shoulders relaxed, hands resting on your lap.
Just these four steps will send a signal that you are ready to take some time for yourself. You’re more than half way there! Just follow this procedure: Place the focus of your attention on your breathing from your lower abdomen. Notice your rhythmic inhalation and exhalation. Gently close your eyes. Be still and be aware. Continue to follow your breath for a moment. Do not try to control your breathing, just let go. That’s it! Try this for a few minutes every day, and you’ll be amazed at how you’ll feel. Simple but not easy. The hardest part of doing this? Setting aside a few minutes daily. Book sellers and Internet sites offer CDs that guide you into relaxed states. Find something and do it on a consistent basis.
Slow metabolism may be caused by decreased levels of thyroid hormones. If these messengers are not delivering their signals, there will be less heat production and less use of stored body fat for energy, resulting in weight gain.
One solution to low thyroid function is to improve your eicosanoid balance. How? By controlling insulin with the Zone Diet and by decreasing the activity of certain enzymes (delta 5) with omega-3 supplementation. 5g. (5,000mg.) per day of EicoRx is suggested. That’s equivalent to 8 capsules or 2 teaspoons of liquid.
An excellent resource regarding thyroid and metabolic imbalance: The Broda Barnes Institute at http://www.brodabarnes.org/
The latest research shows silent inflammation (below your awareness) as a leading cause of weight gain. Excess body fat is more than a cosmetic problem. When your fat cells are overwhelmed by factors like a non-Zone Diet, stress, and
genetics, they produce and release hormones (IL-6, TNF-alpha) that cause havoc with your metabolism. Symptoms
may be increased hunger, the release of stress hormones, and increased silent inflammation (for more information see:
Optimal hormonal balance is controlled by the dietary fats we consume. Omega-3 fats rich in EPA and DHA are the best fats to help control inflammation. Daily supplementation with highly purified omega-3 concentrates enriched with EPA/DHA offers the fastest and most dramatic effect on inflammation. For individuals on a plateau or who have trouble controlling their appetite, Dr. Sears suggests 7.5 grams (7,500mg) OmegaRx after your evening meal. Once your see results, consider reducing your supplementation. That’s equivalent to 12 capsules or 1 tablespoon of liquid. Whenever you supplement with more than 7.5 grams of omega-3 per day, you should consider having a yearly AA/EPA test. For more information: http://www.drsears.com/doyouhavesilentinflammation.page)
Remember, there’s no such thing as failure, only feedback. This is the time for you to fine tune your program and begin to see results once again.