WANT TO LOSE WEIGHT? CUT OUT GRAINS

THE healthiest change you can do to your "diet" is to CUT OUT GRAINS. Notice that I did generalize with that statement because cutting grains out has so many benefits besides weight loss. But let's focus on weight loss.

The biggest overall change in diet in the past 100 years has been a progressive increase in the amount of grains consumed, especially highly refined grains. In your body, grains, grain products, and sugar have one thing in common: they rapidly turn to blood glucose, promote addictive eating habits, and trigger insulin release, all of which contribute to weight gain and other health problems.1
Cutting to the chase, here is a list of what to cut out:barley, brown flour, white flour, kamut, semolina, wheat, wheat flour, udon, couscous, graham flour, rye, spelt, teff, pastas, millet*, corn*, rice*, buckwheat*, and amaranth*.2 *gluten free

Here is a list written out in layman's terms; cut out: oatmeal, bagels, banana bread, biscuits, bread sticks, bread stuffing, chinese noodles, cold cereal, corn cakes, cornbread, cornbread stuffing, cream of rice, cream of wheat, croissants, croutons, crumpets, dinner rolls, egg bread, flour tortilla, french bread, ice cream cone, irish soda bread, italian bread, macaroni, navajo bread, noodles, pancakes, pasta, phyllo dough, pie crust, pizza dough, popovers, puff pastry, scones, sourdough bread, spaghetti, waffles, white english muffins, white hamburger and hotdog buns, white rice, and wonton wrappers.3

It is important to realize how your body processes grains. For example, when you eat a processed carbohydrate such as white bread, these refined carbohydrates are rapidly digested into sugar causing a rapid rise in insulin. When you eat a complex carbohydrate such as whole wheat bread, these complex carbs are digested at a slower rate. Less insulin is secreted in response, but it is still a rise in insulin.4 Insulin is how the body controls excess blood sugar, eventually storing sugar as fat. This roller coaster insulin ride may eventually lead to insulin resistance, aka diabetes.

As you can see whole wheat bread is the lesser of the two evils in this past example, which is one reason why you always see it "recommended" as being healthy. Dr. Joe Mercola in his book The No-Grain Diet cites a study that found after a high-grain meal, insulin levels were 53% greater than after a medium-carb meal, and 81% greater than after a low-carb meal.5 Bottomline, excess carbohydrates end up stored as bodyfat.

Grains not only elevate blood glucose levels, but also trigger cravings for more sweets.6 Sally Fallon in Nourishing Traditions notes that sugar and white flour are "mildly to severely addictive."7 When it comes to feeling full and satiated, carbs don't 'satisfy' the way proteins/fats do. Carbs have to go through the entire digestion and absorption process before the brain understands it is getting food and stops sending hunger signals.8 This is why you can polish off a plate of french toast before you finally feel like you need to loosen your belt.

Paul Chek9 emphasizes through his Institute another reason to cut out grains: the fact that most of us are intolerant to gluten, a protein found in wheat and wheat flour products. Gluten is a protein molecule not only found in wheat, but also in rye and barley. Some experts believe that 6 out of 10 people are intolerant to gluten. You may not think that you are intolerant to gluten because you eat grains and feel "fine" but this doesn't mean you aren't affected at some level. There are so many conditions that are associated with gluten sensitivity but a few symptoms are skin disorders, gas, diarrhea, constipation, cramps, ADD, chronic fatigue, and lower abdominal bloating.

You have probably heard before that whole grains are good for you. It should be noted that most nutritionists acknowledge that whole-grain cereals and breads are nutritious and provide fiber.10 Dr. Diana Schwarzbein recommends buying grains in their "natural state."11 Sally Fallon notes that "whole grains provide vitamin E, B vitamins in abundance, and many important minerals, all of which are essential to life."12 She immediately follows this up with the note that these [vitamins and minerals] are discarded in the refining process.
So when it comes to weight loss and a flatter tummy, remember these two things as you are buying that loaf of whole wheat bread, opening that packet of Quaker oatmeal, or toasting that bagel:

1) carbs are the enemy, and
2) grain products are the worst the enemy has to offer.

1 Mercola, Joe. No-Grain Diet, p. 4
2 Chek, Paul. "Why wheat/gluten free?" CHEK points for Fitness Professionals
3 Schwarzbein. Schwarzbein Principle, p.283
4 Schwarzbein. Schwarzbein Principle, p. 122
5 Mercola. No-Grain Diet, p. 23
6 Mercola. No-Grain Diet, p. 21
7 Fallon, Sally. Nourishing Traditions. p. 25
8 Schwarzbein. Scwarzbein Principle, p. 125
9 Chek, "Why wheat/gluten free?" CHEK points for Fitness Professionals
10 Chek, Paul. Eat, Move and Be Healthy. p. 63
11 Schwarzbein. Schwarzbein Principle. p. 263
12 Fallon. Nourishing Traditions. p. 24