Are you (unknowingly) on the Sumo Wrestler Diet?

By Dr. Robert Reppy

Do you know what Sumo wrestlers do to gain weight? They typically eat only twice a day, but they eat very large portions of high-glycemic foods (like potatoes) and then go to sleep right after eating.

Many people have unknowingly been on a diet similar to the Sumo wrestler dietx97skipping meals and eating a large meal of high-glycemic foods too late at night. No wonder they have such a hard time losing weight!

Without a real understanding of how consumption of different foods can affect your body, it can be easy to unwittingly follow unhealthy eating patterns, which in turn expose your body to serious health problems.

The Diet/Insulin Connection

Insulin is a hormone that responds directly to what you eat. Insulin regulates fat metabolism and controls blood sugar levels which gives the body energy. In an optimal state, the body maintains its blood sugar level in a fairly narrow range: not too low (which is called hypoglycemia) and not too high (hyperglycemia). Instability in blood sugar levels can cause serious health problems.

Foods that produce high levels of blood sugar are called high glycemic index (GI) foods. When your diet consists predominantly of these foods, your body responds by producing higher levels of insulin than if you were to eat lower GI foods (see table). When insulin levels are high, your body not only converts blood sugar into energy, but also stores extra energy as fat x96 hence the Sumo diet. This kind of diet can also lead to carbohydrate cravings and an overall increase in appetite x96 potentially resulting in unwanted weight gain. The high GI foods can cause large fluctuations of both blood sugar and insulin levels, leading to a vicious cycle of overeating.

Top 10 Low-Glycemic Foods

Apples

Oatmeal – (unsweetened)

Berries & cherries

Green peas

Barley

Grapefruit

Legumes (lentils, beans, peanuts)

Tomatoes

Nuts (almonds, walnuts, soy nuts)

Plain yoghurt (unsweetened)

Top 10 High-Glycemic Foods

Candy

Sweetened cereal

Cookies

Sweetened soda

Juices with added sugar

Sweet snacks

White potatoes

White bread & bagels (processed flour)

Chips (corn & potato)

White rice

Insulin Resistance

It has been suggested that approximately 33% of Americans are resistant to the action of insulin. With insulin resistance, the cells of the body become resistant to the effects of insulin. As a result, higher levels of insulin are needed in order for it to have its effects.

Typically, people diagnosed with insulin resistance are generally overweight, often have low energy levels, difficulty losing weight, mood swings and muscle loss. They also tend to be people with high GI diets so their bodies have to produce more insulin than is healthy, just to maintain normal blood sugar levels.

Symptoms of Insulin Resistance

1. Fatigue.
2. Brain fogginess and inability to focus.
3. Low blood sugar. This can result in feeling agitated, jittery, moody, nauseous, or having a headache – symptoms commonly relieved once food is eaten.
4. Intestinal bloating. Insulin resistance sufferers who eat carbohydrates sometimes suffer from gas.
5. Sleepiness especially immediately after eating a meal containing more than 20% or 30% carbohydrates.
6. Weight gain, fat storage, difficulty losing weight.
7. Increased blood triglyceride levels.
8. Increased blood pressure.
9. Depression.

The good news is that to a large extent, your insulin levels are in your control. There are a number of things you can do to maintain healthy insulin levels:

•  Eat a diet high in low GI foods.

•  Avoid high GI foods. If you occasionally eat high GI foods, make sure they are nutrient-rich and try to keep the portions small. Also, try to combine them with some protein and low GI foods.

•  Combine your diet with nutritional supplements such as vitamins, minerals and essential fatty acids which will help to modify your sensitivity to insulin. In turn, your body will reduce the amount of insulin it produces in response to the food you eat.

•  Exercise. You don’t have to go crazy working out x96 just walking at a brisk pace can help maintain healthy insulin levels.

Understanding Fat, Protein and Carbohydrates

Fat

Many people believe that x93low-fatx94 equals healthy but when fat is removed from processed food, sugar is added and is often the predominant ingredient. Eating a moderate amount of the right kind of fat can decrease your appetite.

Fats are considered to be low GI foods and moderate intake can be good. The key is choosing the right kind of fat and avoiding saturated fats which are related to heart disease and other health problems.

Protein

Protein is the key component of muscle, skin, hair and body tissue. Protein is required to manufacture the enzymes and hormones that are involved in digestion, metabolism and tissue growth and repair.

The best sources of protein are fish, meat, eggs, nuts, beans and legumes. Most protein sources are low GI foods and help reduce your craving for carbohydrates and sweets.

Carbohydrates and Sugars

Carbohydrates are a good source of energy but some have a high GI and can have a negative effect on your health. For this reason, choosing the right carb is essential for healthy eating.

Foods high in refined carbs or sugars such as soda, candies, cookies, potato chips, sugary breakfast cereals and white rice should be avoided. Sources of good carbs such as fruits, vegetables, vegetable soups, beans and lentils and whole grain bread and pasta should be balanced with your intake of fats and protein.

The Healthy Approach to Diet and Lifestyle

A successful weight loss program consists of 3 small meals and 2 to 3 snacks every day. Why? Because this is the best way to burn fat, avoid overeating, maintain balanced blood sugar and insulin levels, and stay energized. Eating and/or not eating affects hormone levels, and when you skip meals, your body releases a hormone that can cause you to lose muscle, not fat.

At LifeWorks Wellness Center we offer the First Line Therapeutic Lifestyle Program which is designed to help you live your life in a way that improves your health, even if you aren’t significantly overweight. Patients are examined and evaluated for their fat percentage, lean body weight, bone weight and their biological age. Then they are given a program to follow which is not a strict diet but more a change of eating habits which combined with some gentle exercise can lead patients to live their lives to the fullest.

First Line Therapy has helped a lot of people and it could help you.

Call for 727 466 6789 for more information or an appointment or visit www.lifeworkswellnesscenter.com .

Dr. Reppy is certified by the American Osteopathic Board of Family Physicians and is certified as a First Line Therapist. LifeWorks is considered a Center for Excellence by First Line and with more than 20 years medical experience, Dr Reppy is heading LifeWorks’ First Line team.

“I have been very overweight for most of my adult life and have tried many diets, with little success. I’ve always ended up starving or bored with constant salads. I went to LifeWorks because I wanted to try an alternative approach to some of my health problems, including high cholesterol and high blood pressure. When he reviewed my test results, Dr Reppy suggested I try the Front-Line diet because he said that some of my problems could be resolved by eating properly. I was surprised at his suggestion but he explained how eating the right way can be beneficial and he put me on a program specific to my needs. I had to break my old eating habits but I was pleased to when I got on the scale and found I had lost 5lb in the first week. Now, two months later I am 32lb lighter and my blood pressure has dropped. I feel great and I am even enjoying the food!” DM