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HOST: We've been talking about how Big Budah is
taking part in a 90-day weight-loss challenge.
Part of his regime is actually learning how to stabilize
his blood sugar. Host: For this week's "Workout Wednesday"
we're joined by Jody Winterton from Gold's Gym and fitness coach Mark MacDonald.
to tell us all the factors that go into
stabilizing our blood sugar. Good morning guys.
Is that the key, Mark? Stabilizing blood sugar? What does that mean?
Mark MacDonald: When most people want to diet or lose wait,
they cut their calories and carbohydrates. They get results,
and then life pushes back and they regain their weight.
Rather than using food to lose weight, use it to create internal balance.
Stabilizing your blood sugar is simple if you do three things:
you have to eat every 3-4 hours. Host: I like that! Mark: That's the key!
Everytime you miss a meal
your body is burning muscle. When you miss a meal,
you slow down your metabolism
and then when you go into lunch, you're starving. You overeat
and then you store fat. By eating 5-6 meals a day, you keep your blood sugar stable.
You have to eat the right balance of protein, fat, and carbohydrates.
Host: Can we do cheesecake for those meals?
Host: And do calories still matter?
Mark: They do. It's just like a baby.
Breast milk is protein, fat, and carbs, and they eat every three to four hours.
They eat a certain amount of milk per sitting. That's how our body works.
If you eat too many calories, you're going to spike your blood sugar and store fat.
If you don't eat enough, you're going to burn muscle. You have to eat the right amount
per meal, not per day. Host: If we have been weaned,
what should we be eating?
Mark: In the morning, a lot of people have an apple,
but you could do Greek yogurt, an apple, and nuts.
the yogurt is your protein, the apple is your carbs, and the nuts are your fat
You have to have a balance of all three at every single meal.
Host: So meal size matters. Mark: Meal size matters,
and the right ratio of protein/fat/carbs matters. Not just carbs,
not just fat, not just protein. You need all of them.
Host: Ok, so we're looking at this food right now. Vegetables, fruits,
nuts, and whatever is in those containers.
Host: Greek yogurt and cottage cheese.
Host: We love that stuff. Jodi has actually showed us some great ways to cook
with those ingredients over the last little while,
and how to make good stuff with it. Host: You have good recipes.
How do you find those? Jodi: Search online.
You can search by type of ingredient.
If you try to find recipes with Greek yogurt, or something like that,
it will pop up and generate lots of things
that you can find those good ratios with. Just experiment.
Host: Where does it say the ratio on the food label? How do I know?
Mark: That's what we're doing
with Big Budah. It's a whole program, so you become educated.
Nobody is educated about food. People know that they need to eat healthy
and that they should be exercising, but nobody knows how to eat correctly.
Once you understand how much protein, fat, and carbs you need at every meal,
you can eat anywhere, anyplace, anytime.
That's what what we need to do. We need to educate
people on how to do it.
When you know the protein, carbs,
and fat of the food, you can
quickly put together a meal. You can eat in a restaurant,
you can eat when you travel.
That's what we want to help people with. Host: Easier said than done, though.
A lot of us just don't know exactly
what to do or what foods to eat.
I went on a 5000 calories-a-day diet
for a while,
just trying to put some
meat on my bones for once.
That is really hard to do. Knowing what you're
actually supposed to eat is hard. Let's talk about the meal
size here. What are we supposed to be getting?
How much should we be eating?
Mark: Depending on the goal,
if you're doing it right,
it's based on blood sugar. It works for everybody.
Whether you want to gain weight or lose weight.
For a female who wants to lose weight,
about 250 calories per meal,
about 40% protein,
35% carb, 25% fat. What that means
is ithat a meal could be eight ounces of cottage cheese
with a handful of nuts
and an apple. That would be a meal
for a female.
Host: So that's eight meals a day, 250 calories each?
Mark: Six meals. Five to six meals.
250 calories for the women.
Host: So that's about 1600 calories. That's not very many.
Mark: This is the cool thing about blood sugar.
Check it out.
The leaner you get, the more meals you need,
because every pound of stored fat
has 3500 calories.
So when your blood sugar is stable,
and let's say you're burning 2500 calories
but you're taking in 1600, those additional
calories are taken from your stored fat.
The leaner you get, the less stored fat you have.
You need to add another meal.
Diets make you eat less the leaner you get,
and once you hit a plateau, you can't break through.
We're teaching pure physiology. That's a fun thing.
It's not about what people think,
like "cutting calories"
or "calories in versus calories out." That's all outdated.
It's all about stabilizing your blood sugar.
All research shows that.
Host: I heard I get to eat more
if I lose weight.
Mark: You do! You get to eat more and lose.
Host: You're sticking around, we have another segment coming up.
You have given us good information,
and it's going to be fun to track Budah's progress.
We get to actually see his progress.
Host: We're watching from the sidelines.
Mark: You two look fantastic.