Switch your metabolism into a fat burning machine!
Key #2 BURN - Chapter 4: Heal - Remove all inflammatory foods from your pantry.
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KEY #2 BURN - Switch your metabolism into a fat burning machine!
There’s a good chance that the soreness and joint inflammation that you have comes from your diet. And it doesn't matter if you're a vegetarian, paleo, carnivore, Mediterranean diet, or whatever. There could be foods that you're eating that trigger an inflammatory response. At the same time, some of these foods restrict your fat-burning capability, your ability to burn body fat for fuel.
This is critical for your success with low heart rate run training. Your aerobic system depends on burning fat for fuel. So to get the maximum benefit from your aerobic training, you want to eliminate those foods that impair your fat burning ability.
The idea is to eliminate those foods from your diet. We want to get your fat-burning system working again for you. Then we want to get on to being able to eat in a normal manner every day, without doing extreme dieting, but following a couple simple rules that will maximize the energy that you get from your food and minimize the inflammation and stress on your body. We do this through the following steps in the next 3 chapters…
Chapter #4 - Heal: Remove all inflammatory foods
Chapter #5 - Burn: Perform a simple 2 week test to switch your metabolism.
Chapter #6 - Flex: Take a more flexible approach to your eating for more energy.
These first three steps are key to getting started in the whole program because this flipping over your metabolism and removing these inflammatory foods will make a dramatic difference in the way you feel during the day and your energy levels. It's really cool because, within the next 30 days, you can feel like a whole different person. So even if you don't do the rest, these first three steps are key as far as getting started to burning more body fat for fuel.
Chapter #4 - Heal - Remove all inflammatory foods from your pantry.
Imagine if you made it through the afternoon without nodding off or suffering from brain fog. Well, a lot of that has to do with what you're eating such as the standard American diet. There are many things that we eat that impact our metabolism and our energy. So the goal is to heal our metabolism, eliminating those inflammatory, insulin-triggering foods, so you reduce joint pain and burn body fat for fuel.
In action #1, we're going to start off by taking your base measurements so you can track your progress as we move along. Then I'll go through how to remove the inflammatory foods and oils from your pantry. And then what foods you can use to replace those.
Heal Action #1 – Take your base measurements
Action step number one is to take your base measurements. It’s good to take a “before” picture, because once you go through this process, you're going to notice a huge change within just the first 30 days. You'll probably lose some weight and your waist will probably reduce in size a little bit. It's pretty striking. If you have that before and after picture, you can actually see what happens in such a short period of time.
Your base measurements are, Height, Waist Circumference and Weight.
While many people have excess fat deposits in various body areas, it turns out that waist size is a great measure of being generally overfat. Over the years, various forms of waist measurements have been used, but the current one is the waist-to-height ratio (WHtR).
Over Fat formula:
(Waist measurement = ___ inches/cm)/( Height = ___ inches/cm) = ___ WHtR
This is accurate for everyone in the world. While it doesn’t indicate percentage of body fat, which has no consensus of normal cutoffs, a WHtR of .50 and above measured at the level of the belly button indicates being overfat, defined as an excess amount of body fat to impair health. For example: A person with a 30” waist and height of 62”: WHtR = .48, not over fat. A person with a 35” waist and height of 70”: WHtR = .50, over fat.
Your waist should be less than half your height. And if your waist is larger than that, then you are essentially “over fat” and you have too much body fat on you.
Heal Action #2 – Eliminate inflammatory foods
You need to take action today and start eliminating foods that are causing joint pain and destroying your fat burning. These foods include:
Polyunsaturated fats/oils – These are chemically derived fats developed just within the last 100 years. They are cheap to manufacture so you’ll find them in most processed foods and restaurants. These vegetable and seed oils are metabolically unstable and our bodies can’t efficiently process them so they remain as fat longer around your waist and cause chronic inflammation.
Sugar – A fast burning carbohydrate that triggers insulin production that in turns reduces your fat burning capacity, makes you sleepy then hungry again.
Highly processed carbs and grains – Again these are man made mixtures of high glycemic carbs or natural high glycemic carbs that act just like sugar or worse in triggering too much insulin and making you fat.
Examples:
Vegetable oil, soy oil, canola oil
Bread, rolls, pasta, pancakes, cereal, muffins, chips, crackers, rice cakes, and similar carbohydrate foods
Sweets, including products that contain sugar such as ketchup, honey (read the labels)
Fruits and fruit juice
Highly processed meats such as cold cuts, which often contain sugar
Potatoes (all types), corn rice, and beans
Milk, half-and-half, and yogurt
So-called healthy snacks, including all energy bars and drinks
All soda, including diet types
Go through your cupboards, pantry and refrigerator, and place these items in a box and get them out of the kitchen. (store in garage). You can bring some of these back after you complete the Two Week Test in chapter #5.
Heal Action #3 – Restock with Supportive Foods
In step number three, we want to restock with good foods. That is, mostly whole foods that don’t have an ingredients label.
An example of what we're looking for, we want to use colorful, local vegetables. We want to emphasize local pasture-raised or organic types, meat, fish, and fouls. We want to use healthy fats, in eating like avocados, nuts and seeds and cooking with olive oil, avocado oil and butter. Then the moderation foods are some of your fruits, high-fat dairy and, and some of your better carbs, like sweet potatoes and squash.
Heal Homework
1. Take your base measurements and your before and after picture.
2. Remove inflammatory foods from your kitchen.
3. Stock up on your good foods.
Go ahead and get shopping now, because in the next step, Reset, we're going to be restricting what you eat for a couple of weeks, and we want to have the right foods on hand in order to start that out. So get this done!
Thanks for taking a look. I would appreciate some honest feedback on this chapter. This review is not about spotting typos. Instead, the most useful feedback is about stuff like:
Where do you get confused or lost or have an unanswered question.
Where do you disagree, or have different experiences.
Where you start to get bored and feel like skipping ahead or giving up.
Anything you find especially interesting or helpful.
You can leave comments below(paid member) or email them to me at: Herb@foreverrunner.com
Next Chapter: Chapter 5: Reset - Perform a simple 2 week test to switch your metabolism.