I have found that there are five problem areas into one or more of which just about everyone falls – and I call these ‘the bummers’.
I would say that almost 95 per cent of my patients have a condition that falls into one of these categories. If you recognize any of these then you’ll find some helpful hints for each in this chapter.
My top 5 bummers:
Always struggling with weight
Tired all the time
Digestive disorders
PMS and other hormonal issues
Stress
It is extremely common to be always struggling with weight. You gain weight when the amount of energy taken in from food and drink exceeds the amount of energy used for metabolic processes and exercise. Excess energy is then stored as fat. By following my Diet of Abundance in Chapter 3, you will address all of the following factors which may be currently inhibiting weight loss.
THE WEIGHT-LOSS INHIBITORS
ARE YOU OVERWEIGHT?
Weight is defined by the Body Mass Index (BMI). To find your BMI, divide your weight in kilogrammes by your height in squared metres. A BMI of 25 or more is classed as overweight. Over 30 is regarded as obese.
HOW TO CALCULATE YOUR BMI
Divide your weight in kilos by the square of your height in metres.
For example:
55 kg ÷ 1.552 = 55 ÷ 2.4025 = 22.9
95 kg ÷ 1.82 = 95 ÷ 3.24 = 29.3
Check your answer against these ranges:
Underweight below 18.5
Normal 18.5–24.9
Overweight 25–29.9
Obese over 30
It is also possible to find your BMI using imperial measures:
Weight in pounds × 704 ÷ (height in inches) 2
For example:
126 × 704 ÷ (62) 2 = 88704 ÷ 3844 = 23.1
Overeating
Parasites or worms in the gut, or emotional issues can make people overeat. And a disruption of organ function or gland imbalances can cause this too. When we eat too much meat, for example, we can inflame the stomach lining which causes an excess of heat in the stomach itself. This heat makes you want to eat more.
Food cravings
Sugary, carbohydrate-rich foods and sweets raise the level of the feel-good chemicals in your body (these are the endorphins serotonin and norepinephrine). The trouble with eating high sugar foods is that sugar enters your blood stream very quickly and causes a rush of insulin along with a rush of serotonin. If there is a sudden rise in sugar levels, the insulin breaks it down very quickly, leading to a drop in both sugar and endorphins. This leaves you feeling worse than before and you may reach for more sugary foods to boost your mood, setting up a cycle of food cravings, weight gain, fatigue and mood swings which is hard to break. Every single participant on the show had a sugar addiction. Most of them did not even realize until I showed them just exactly how much sugar they consumed in a week.
SUGAR CRAVINGS EXPLAINED
You will crave sugar if your blood sugar levels are constantly out of balance; if you have nutrient deficiencies, yeast overgrowths; if you eat a diet high in refined, processed carbs and junky foods. Sugar cravings are a sign that you may suffer from a condition known as hypoglycaemia, causing you to crave even more sugar. You end up becoming the victim of a see-saw effect of soaring and plummeting sugar levels. This is why if you start to eat just one chocolate bar, you are bound to crave more. The sugar gives you the rush, but this drop is never far behind. The best way to beat the sugar fix is to go cold turkey: no sugary foods or sweets for a month. The herb Astragalus can give you a natural energy lift (500mg daily).
You need to support your system with live nutrient-dense super foods to balance your blood. The superfood Spirulina would be a good choice . A liquid mineral supplement that contains chromium, manganese and magnesium is important too. Deficiencies of any one of these three minerals cause sugar cravings as blood sugar levels are out of balance. (More than 80 per cent of chromium is destroyed in the processing of foods.)
Certain foods help to regulate blood sugar levels and tame sugar cravings. Wholegrains and fresh veggies are great choices. Yams, sweet potatoes and squash help to curb a sweet tooth too and they don’t elevate blood sugar levels in the way that sugary foods and sweets do. I often ask my patients to take half a teaspoon of L’glutamine powder before meals to inhibit food desires. It really helps.
Insulin imbalances
When we eat food, glucose from the digestive breakdown of the food is absorbed into your gut and blood. The body takes what it requires and then produces insulin to lower glucose levels back to normal, converting the excess glucose into a compound called glycogen which is stored by the liver.
On a healthy diet this process works perfectly, but excessive consumption of refined carbohydrates, particularly sugary foods, upsets the balance and everything starts to go haywire. Your body has to produce increasing amounts of insulin to break down the sugars. Eventually you become resistant to the insulin, and instead of converting excess glucose into glycogen, it turns into fat. You are then caught in a vicious cycle where the more unstable your blood sugar levels, the more prone you will be to craving sweets and unrefined carbohydrates like bread.
An imbalance of the hormone insulin can often be the root cause of overweight. Too much sugar causes glucose intolerance in the body, and when you are overweight you break down sugar less effectively. It’s a Catch 22 situation.
GLUCOSE TOLERANCE SELF-CHECK
If you recognize three or more of the symptoms listed below, you may have a problem with the regulation of insulin and glucose in your body.
Food intolerances
We often crave the same foods day in and day out. I had one patient, an artist, who told me that she had to have her oatmeal every morning for breakfast, and only ate breaded chicken legs for dinner every evening for the last 30 years! She was exhausted, no longer wanted to paint, and lacked interest in life. When I forced her to change her same food regimen she became energized, felt creative, started to paint again, and even lost over a stone in weight within a month.
If you eat the same foods every day, for years, in many cases you can often become sensitive to those very foods, sometimes referred to as food intolerances. And usually the foods that we crave are the same ones that lead to weight gain. It is a vicious cycle.
If you are food intolerant, a delayed immune response occurs in your body. This can happen over several hours or days after the offending food is ingested. Side effects to these foods can be from irritable bowel-like symptoms to skin eruptions, ulcerations in the mouth, Crohn’s disease or inflammation of the digestive tract, colic, ear problems and tiredness, to name a few. It is not always so obvious. But food intolerances can have a direct effect on the assimilation of nutrients, digestive organ function and weight management. The more common foods such as wheat, dairy, sugar and corn are often implicated as food intolerance triggers, simply because many of us eat too much of these foods anyway. They can be found in so many prepackaged foods. So, it is easy to become food intolerant these days, especially if you eat too many chemically altered and processed foods.
The problem is that when you eat foods to which you are intolerant, every day, you cause a drastic slowdown of metabolism. Digestive enzyme function is impaired, which means that your body will not break down fat properly.
In addition, by eating the same foods every day, you limit your intake of essential nutrients, vitamins, minerals and co-factors. So my best advice here is:
You can find out about the ‘McKeith Food Allergy Test’ by emailing us on: tests@mckeithresearch.com or fax 020 7431 9700. Or simply check out my website: www.drgillianmckeith.com (click on ‘Biochemical Tests’).
How will eating well break the cycle?
Eating a balanced, nutrient rich diet will help you break this cycle of cravings, sugar and weight gain. This is because eating well not only nourishes your body but regulates your blood sugar levels so that you don’t get those lows when you crave sugary pick-me-ups. Your energy levels are less likely to dip, which means you are less likely to crave food that you don’t need or isn’t good for you.
Chronic dieting
Fad diets, or yo-yo dieting, won’t help you lose weight in the long term. You may get some short-term weight loss but it will be virtually impossible to sustain. This is because the rate at which food is broken down and used by your body – a process called thermogenesis – is weakened by the stress of constant dieting, making it virtually impossible for you to lose weight and keep it off. Here are my top tips for getting back on track if you have been a chronic dieter.
Motivation:
THE THYROID LINK
The thyroid gland controls the metabolism of your entire body by regulating energy production and oxygen uptake. Continual stress can negatively affect the thyroid gland, depressing its normal function. Over stimulation of the thyroid is caused by the consumption of sugar, coffee and alcohol, sending the thyroid into an exhausted state, which can cause weight gain (especially around your middle, hips and tops of legs) that is very hard to shift.
Solutions:
FOODS RICH IN:
Magnesium | Calcium | Potassium |
Alfalfa | Broccoli | Apricots |
Almonds | Cauliflower | Bananas |
Apples | Kale | Carrots |
Avocados | Sesame seeds | Cod |
Brazil nuts | Split peas | Parsley |
Brown rice | Sunflower seeds | Peas |
Celery | Tahini | Salmon |
Dates | Sardines | |
Fish | Spinach | |
Parsley | Whole grains |
NUTRIENT DEFICIENCIES
Nutrient deficiencies may cause weight gain, particularly deficiencies in magnesium, calcium and potassium.
Magnesium deficiencies cause sugar cravings.
Calcium deficiencies inactivate enzymes involved in metabolism. If you are a big meat eater, calcium becomes even more important as high protein diets can create calcium loss.
Potassium deficiencies often occur in overweight people because they drink too much coffee, eat masses of sugar, drink alcohol, use laxatives and diuretics. Potassium helps your heart and regulates water balance in the body. Lowered potassium levels allow the body to harbour excess acids from the residues of bad foods and dietary medications. When potassium levels are normal, the body can attack unwanted acids more efficiently. Excess acids interfere with metabolism and the body’s ability to break down foods. When potassium levels are lowered, sodium levels are usually too high. Overweight people with low potassium levels and higher sodium levels usually have too much added table salt in their diets. The more table salt we shake on our foods and the more hidden salt we consume in packaged foods, the more potassium we need.
THYROID SELF-CHECK
Is this you?
If you answer yes to three or more of the above questions, you may have an underactive thyroid. Ask your GP for a blood test to check it out. Be aware, however, that sometimes if you have a very mild form of thyroid malfunction, it will go undetected in a blood test.