e-book chapter 9

8/12/2019 E-Book Chapter 9

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Chapter 9:

Beverage Choices

Chapter 9: Beverage Choices

Table of Contents

Chapter 9: Beverage Choices...............................................................................................1


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New Science of Slimming: 10 Road Rules to Weight Loss Success

Table of Contents.................................................................................................................. 1

Part 1) How Old Science ethods of Beverage Choices Have !ailed "o#..........................$

Old %#les................................................................................................................................................$

Over&Cons#'ption of Soda....................................................................................................................$(ncreased Cons#'ption of nerg* +rin,s..............................................................................................$

+ecreased Cons#'ption of -ater..........................................................................................................$

Beverage Cons#'ption..........................................................................................................................$

-hat -ent -rong -ith .S. Beverage Cons#'ption...........................................................................$

Part /) How The 0ew Science of Sli''ing Can Solve the Beverage and -eight ain

Proble'...............................................................................................................................12

0ew %#les.............................................................................................................................................12

('proving on the Classics.....................................................................................................................12%eplenishing -ith -ater......................................................................................................................12

Better Beverages Choices....................................................................................................................12

+air* and +air*&3i,e Beverages...........................................................................................................11

Coffee....................................................................................................................................................1/

Tea.........................................................................................................................................................1/

-ater.....................................................................................................................................................1$

Beverage val#ation.............................................................................................................................14

5#antitative ..........................................................................................................................................14

5#alitative.............................................................................................................................................16Choosing Beverages.............................................................................................................................16

-hat To 3oo, !or..................................................................................................................................17

-hat To 8void.......................................................................................................................................17

%estoc,ing "o#r itchen.......................................................................................................................17

!85s.....................................................................................................................................................17

Sli''ing S#ccess S#''ar*................................................................................................................17

Cop*right /21; 8#thor 0a'e -ebsite 3in, 2


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Part 1) How Old Science Methods of Beverage ChoicesHave ailed !o"

Old #"lesUsing the old methods of weight loss and beverages, it is easy to see what went wrong.

Bombarded with sugary juices, sodas, and drinks, Americans are quite literally drinking

themselves to death. The following three concepts are obvious reasons why beverage consumption

often goes handinhand with weight gain!

Over$Cons"%ption of SodaThe more than abundant consumption of soda has led to a number of health problems, includingunwanted weight gain, which can lead to obesity. "odas and other processed drinks are often plagued

by too much sugar, which can cause an insulin roller coaster in our bodies, eventually leading toinsulin resistance.

#f you drink $diet% or $&erocalorie% sodas instead, beware of the artificial sweeteners. "urprisingly,

these artificial sweeteners can cause you togain weight due to the increased craving for sugar youmay e'perience.

&ncreased Cons"%ption of 'nerg( rin*s(ike sodas, energy drinks are a close cousin. The myth is that energy drinks give you more energy toburn off those unwanted calories. #n fact, they just make it easier for you to store those calories and

give you a big boost of sugar or artificial sweeteners as an unwanted bonus.

ecreased Cons"%ption of +aterAlong with the increased consumption of sodas and energy drinks, Americans are drinking less and

less water. )ften times, when we are thirsty, we reach for a soda or juice, instead of what our body isreally craving, water. By the end of this chapter, you will understand how to modify your current

beverage choices so that they can contribute, not hinder, your weight loss success.

*ow that we have covered the main reasons why unwanted weight gain can be more than likely withunhealthy beverage choices, let+s dig a little deeper.

Beverage Cons"%ption

+hat +ent +rong +ith ,-S- Beverage Cons"%ption#n the ne't several sections, we+ll talk about specific beverage choices, in e'cess, that can negatively

affect your health.



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S"gar( Sodas

The first of many $unhealthy% beverage choices, soda can potentially damage your weight loss

success. ven sodas with artificial sweeteners such as -/", aspartame, saccharin, and sucralose canbe harmful.

Why do no- calorie diet drinks make you gain weight?

(et+s first begin by reviewing what happens in our bodies when we consume large amounts of

sweeteners.

#nsulin release occurs in two phases! first, a satisfying sweetness in the mouth, and later, a rapidblood sugar rise. This sudden increase in insulin can easily cause you to gain weight.

"ince diet drinks lead to an insulin spike because of the sweet taste, they ultimately cause you to

crave and consume more sugar later.

0erhaps not all that shocking, soda has quickly become the most consumed beverage in America,accounting for up to 123 of calories consumed daily. That+s a scary thought, considering that soda

consumption can lead to a number of health problems including! insulin resistance, diabetes, low-4( and high triglycerides levels.

An e'cess of sugar in soda beverages may lead you on a path to these health problems. Although

satisfying to the taste, sugar tends to be quite the opposite for your waistline, providing empty

calories of up to 566 calories per drink.

7hen browsing for sodas, it is likely that you will encounter two main types of sugars in table sugar

8fructose and sucrose9.

Table sugar 8sucrose half fructose, half glucose9 causes an insulin surge and rise in blood sugarlevels. This type of sugar is a quick release sugar 8high glycemic load9 causing a rapid rise in blood

glucose levels. Table sugar can be inappropriate for energy recovery after endurance e'ercise or forsomeone with diabetes e'periencing hypoglycemia.

ructose is found naturally in fruit and honey and isn+t bad in small quantities. -owever, in

large quantities fructose increases the levels of cholesterol, triglyceride, uric acid, insulin, andcortisol. These factors are linked to heart disease, blood pressure, and clotting.

"ucrose causes the similar effects when in e'cess, but consuming e'cess fructose magnifies

these effects.

#n the ne't section, we will e'plore three main topics! how soda can harm you, why we crave it, andsimple changes you can make for healthier alternatives.

The Seven Side Dangers in Soda

7e will begin with the seven dangers in soda! artificial sugars, phosphoric acid, caramel color,formaldehyde, high fructose corn syrup 8-/"9, potassium ben&oate, and food dyes.



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Artificial "ugars

As mentioned before, artificial sugars often found in diet sodas can cause an insulin surge, causing

intense sugar cravings later in the day.

0hosphoric Acid0hosphoric acid proves to be a harmful substance that depletes your body from calcium, resulting in

weaker bones and teeth.

/aramel /olor

The classic caramel color you see in many sodas, including colas, is purely for looks. *ot only do thechemicals used to make the caramel color contribute no nutritional benefits, but they are also tainted

with harmful cancerinducing carcinogens.

ormaldehyde

ormaldehyde is another type of carcinogen your body gets from drinking soda. Although it is not

directly added to sodas, this carcinogen occurs when you digest and break down aspartame 8a type of

artificial sugar and methanol9. This chemical breakdown results in the following equation!aspartame : methanol formic acid : formaldehyde.

-igh ructose /orn "yrup 8-/"9

A highly processed form of sugar made from corn, high fructose corn syrup 8-/"9, is substitutedfor sugar in many drinks because it is cheap, has a longer shelf life than table sugar, and is in liquid

form. -/" causes insulin surges without the sugar, and leads to carb craving just like other sugar

substitutes. #n addition, -/" also increases cholesterol, triglyceride, uric acid, insulin, cortisol,

blood pressure and clotting.

0otassium Ben&oate

;et another carcinogen, potassium ben&oate is a preservative that breaks down to ben&ene with theaid of heat. This means, if you leave your soda in the sun, you might as well be drinking a can full of

carcinogens.

ood 4yes

Bright colors may be appealing to the untrained eye, but these food dyes are responsible for causingmany health issues. These health problems can range from hyperactive behavior to impaired brain

functioning.

Kicking the Habit

*ow that you know how sugary sodas can negatively impact your health, let+s move on to why we

crave soda and healthier alternatives.

"weetness

irst, we start with sweetness.


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/affeine

/affeine, in many ways can be very helpful on a busy day or a long work day, but large doses

stimulate the internal sugar system and increases insulin resistance. ventually, this can lead to

unwanted weight gain, and even diabetes. #nstead, we recommend drinking tea, specifically greentea. ;ou will get a small boost of caffeine, while reaping the benefits antio'idants and increased

hydration.

nergy

"ometimes, soda is simply a reaction to a lack of energy. ;es, caffeine in soda can give you a small

boost in energy, but it is shortlived. "odas and energy drinks are often used to prevent drowsinessduring the day. -owever, it is a much more effective solution to make lifestyle changes by getting

enough sleep or increasing physical activity, so that you do not need to rely on sodas and energy

drinks.

/arbonation?i&&

0erhaps it is not the flavor or sweetness that draws you to sodas, but rather the carbonation and fi&&.#f that+s the case, we recommend selt&er water with a bit of lemon.


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for that mojo is good oldfashioned sugar. GCaloriesare energy, plain and simple,G says EatherineHeratsky, F4, a registered dietitian at the


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Sports rin*s

"ports drinks provide a quick burst of energy, and some have balanced protein as well.

-owever, be wary of those that are flavored and sweetened with sugar substitutes and even -/".

Although suitable before and after a workout, sports drinks should not be confused with energy

drinks. -ere are some reasons why sports drinks can be helpful if properly used!

0rovide hydration and electrolytes

/arbs prevent fatigue

0rotein prevents muscle breakdown

0roteins prevent overeating after e'ercise

iet rin*s

4rinks with artificial sugars are also known as diet drinks. These diet drinks can include all types of

juices, sodas, and energy drinks. Bottom line is! diet drinks do not help you lose weight. Eey wordsto look out for are beverages advertised as &ero calories and no sugar.

The following are a list of ways that diet drinks, often loaded with artificial sugars and other

preservatives, negatively impact your health!

-/", sweeteners, and even sugars cause insulin resistance.

4iet drinks increase carbohydrate 8sugar9 cravings

They disrupt intestinal bacteria and distort taste buds because it is a laboratory created

chemical.

4iet soda intake is associated with increased risk for heart attack and stroke

4iet drinks can be addictive

Artificial sweeteners are 66 to 666 times sweeter than regular sugar, causing you to seek

and crave that e'perience as a thrill.

Artificial sweeteners confuse your metabolism, slowing it down.

0opulation studies show a 1663 increase in obesity in diet soda drinkers.

4espite popular notion, diet drinks are not appropriate for weight loss.

."ices

4ifficult for many Americans to give up, juice is generally best if limited at the very least. 4ue to

an average high sugar content, juice tends to increase the glycemic load of a meal. "ince juice

comes in many different forms, we will discover the hard facts about three main types! fruit juices,

vegetable juices, and processed, powdered juices.

Fruit Juices



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act is, people do not eat less just because they drink juice. A 1 o& glass of )= is about 26 calories.Although orange juice in the morning is generally okay, it will cause an insulin surge, which can lead

to reactive hypoglycemia and insulin resistance.

Why eactly is fruit !uice so unhealthy?

or starters, fruit juice contains calories, lots of them. #n fact, you may be consuming as many as 26calories in just one minute. ruit juice also lacks fiber, which is essential if you want to avoid sugarcrashes and stay full longer.

7hen we eat fresh fruit that contains fiber, a protective barrier will coat your intestines, resulting inslower absorption of sugar. -owever, without this layer of protection, you will unfortunately suffer

from a sugar crash that could leave you feeling irritable, hungry, and tired.

Father than choosing fruit juice, we recommend you opt for water, or at the very least, naturally

flavored selt&er water. resh fruit is also recommended as this can be a good source of fiber.

-ere are some helpful tips when choosing fruit juices!

/ancel out the effect of an insulin surge by mi'ing protein powder with orange juice 8orother type of juice9 to stimulate glucagon production, rather than insulin.

Try diluting the juice with water, or ice.

Beware of sugars and sweeteners in commercial lemonades. To avoid this, make your

own lemonade with lemon or lime.

"ports drinks provide a quick burst of energy and some have balanced protein. -owever,

be wary of those that are flavored and sweetened with sugar substitutes and even -/".

Vegetable uices

Another popular juice type is vegetable juice. Megetable juices are low in calories, and full of

vitamins and minerals. -owever, these juice drinks may contain high fructose corn syrup and other

sweeteners and preservatives. Always read labels and don+t be fooled by gimmicky advertisement

tricks.

!rocessed and !o"dered Drinks

And lastly, we have processed and powdered juice drinks. Be sure to screen labels for -/" and

sweeteners, which are empty calories.

A good choice to try is unsweetened cranberry juice powder. /ranberries increase fat burning, aregood for urinary tract health, and eliminate water retention.



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Part /) How The 0ew Science of Sli%%ing Can Solvethe Beverage and +eight ain Proble%

*ow that we have covered many different types of beverages and their negative health effects they

have on Americans, we will move on to how we can turn these $problems% into $solutions% with afew adjustments.

0ew #"lesUnlike our old rules for weight loss, the new rules of slimming success focus on two main concepts!

improving the classics and replenishing with water.

&%proving on the ClassicsUnlike many other diet plans, we believe it is unrealistic to completely give up drinks that you enjoy.

)f course, any beverage in e'cess can cause health issues, as we mentioned earlier in this chapter.

-owever, the difference is that we encourage clients to think of their overall health, and to modify

those drink choices for the better. A bit later in this chapter, we will talk about how to improve on

drinks you already enjoy and list some possible alternatives. 7e will also get into the $why% when it

comes to cravings for certain properties of drinks in the later sections.

#eplenishing +ith +aterThe second concept we will go over in part two of this chapter is the importance of replenishing with

water. 7hen we feel that initial craving to satisfy thirst, our bodies are begging for water. #nstead, we

may choose to replenish that lost fluid with drinks like soda or juice. #n turn, we end up craving water

even more intensely. (ater in this chapter, we will e'plore some tasty options for drinking water andreaping all the thirstquenching benefits.

Better Beverages ChoicesAs we previously mentioned, there are definitely some beverage staples in the American diet.

ven though many of these drinks are not the best choice, we will now go overhow to make thebest choice for you.

ruit =uice Feplace with vegetable juices

Add protein powder

4ilute with water


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Feplace with soy, almond, or rice milk

/offee 4rink straight unsweetened coffee

4rink in moderation, and filtered

Tea


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Coffeeor those of us who cannot function without a cup of coffee, we recommend limiting your coffeeintake to one to two cups a day. 7e encourage this moderate intake because coffee tends toincrease blood sugar, adrenaline, and cortisol, all of which contribute to unhealthy weight gain.-ere are a few coffee tips to help you stay on track for weight loss success!

#t is best to drink coffee early in the day to avoid insomnia.

/hoose filtered coffee 8regular drip, espresso machine9 because it reduces cholesterol.

Unfiltered coffee 8rench press9 may raise your cholesterol. A cafe latte with 13 milk is a good balanced drink with 6N6N6 ratio.

TeaAll teas are good whether it is black, green, or herbal tea.


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o enhances thermogenic effect 8burns more calories by increasing heat in your

body9 #f it contains (theanine!

o calms and rela'es

o helps control stress

+ater

Hot +ater vs Cold +ater

What are the #enefits of hot vs$ cold water?

This ne't section will involve distinguishing properties of water. irst, we+ll focus on watertemperature. 7hether you prefer your water beverage hot or cold, here are some specific benefitsyou should take note of!

/old burns calories to heat your body -ot makes you sweat to e'crete to'ins

"ince hot and cold beverages have separate benefits, it may be useful to $mi' and match%

whenever possible or during different circumstances. or e'ample, cold water may be more

beneficial to consume after a workout and hot water may be helpful when you are more sedentary.

Tap +ater vs iltered +ater

*e't, we+ll discuss tap vs filtered water.The A


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http!??healthybodydaily.com?healthconditions?dro&obesogenshiddeninyourfoodmakingyoufat

Perception of Thirst vs H"nger

)ur ne't topic of discussion is an e'tremely relevant one. -ave you ever finished eating a meal,and about 16 minutes later, you still feel hungryJ 0erhaps the culprit isn+t hunger at allL it mightjust be thirst in disguise.

/onfusion between desire for liquids or food occurs because of aging and the close pro'imity ofthe hunger and thirst centers in our bodies. -unger and thirst centers are both in thehypothalamus region in the brain. or this reason, unquenched thirst can be perceived as hunger.)ne factor that can contribute to this confusion is age. Aging decreases thirst perception, not tomention, with an aging bladder, many drink less to avoid social nuisance.

ress ,p !o"r +ater

*ow that we have discussed some properties of water and the effect hunger and thirst play on ourbrains, let+s talk a bit more about some ways to increase water intake.#f you prefer your water flavored, there are quite a few options to avoid the sugar and sweetenersthat $gourmet% waters contain, causing them to be just as unhealthy as soda. These ne't severalsections will go over different kinds of waters and flavorings that can be added to enhance them.

Flavored Water

4rink water that is flavored such as citrus or spicy. A 0errier water flavor study showed

that people prefer citrus and spicy options. Try hot water with or without lemon.

How to Ma*e !o"r Own 0at"ral lavored +ater

As we mentioned earlier in the tips, plain water doesn+t have to be boring. )ne way to spice upflavor in plain water, without adding e'cess calories, is to make your own natural flavored water.-ere are some suggestions to help you get started and try e'perimenting!

/itrus wedge

/ucumber

/hopped mint, basil, rosemary, sage, etc.

/rushed fresh?fro&en berry into water or selt&er water

Mineral Water


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"parkling water 8"elt&er9 has no calories, but the carbonation makes some people full, preventingovereating. 7atch out for artificially GflavoredG selt&er and the added sugars and sweeteners itcan come with.

Filtered Water

or many people, drinking tap water is not necessarily avoided due to the obesogens wementioned earlier that can cause negative hormonal changes, but simply the taste. Buy a waterfilter, so you can enjoy water from your faucet without worrying about to'ins or off taste.

Enhanced Water

specially after workouts, purified, o&oni&ed, electrolyte enhanced water 8with E and


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The key here is! be sure to not only drink liquids with each meal, but also make good liquidchoices. The following will list some tips and facts on liquid consumption!

The average adult needs about C glasses of water C times a dayL more in hot weather. ;ou

can fulfill this quota by drinking P cups of water with every meal or snack 825 meals?

snacks a day9. As mentioned earlier, the total 5 ounces of water needs to be dividedthroughout the day. 4on+t dehydrate yourself during a long drive to minimi&e stops, thendrink the 5 ounces all at once.

0eople are eating high carbohydrate diets and drinking diet soda. /arbohydrates and diet

soda have the same effect of raising the insulin levels without increasing blood sugar,causing sugar craving and indulgence. Enowing these facts, you now know that it is mostbeneficial to follow the 6N6N6 nutrient proportion and choose beverages withoute'cess and artificial sweeteners.

Add protein to dampen the insulin release from sugar.

#n the low calorie phase of your diet, you need a lot of water to deto'ify and flush out fat

to'ins.

7ater deto'ifies, flushing the impurities and to'ins from your body. 4rinking less water hinders slimming, decreasing your weight loss success.


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+hat To 2oo* or 0lain water is best because it contains no additives or calories.

ruit juices are good, but eating real fruit is better. 4rinking a lot of fruit juice gives you a

high glycemic load 8quick release of sugar9, thus causing your insulin levels to spike.

+hat To 4void /affeine in small quantities is okay, but large and infrequent caffeine stimulates the

internal sugar system and increases insulin resistance. Avoid drinks containing added sugar, sugar substitutes, and -/".

#estoc*ing !o"r 5itchen*ow that you have had a chance to think about which types of beverages you+d like to keep inyour house, we will go a bit further. This section is all about how to restock your kitchen withliquids, the right kind of liquids. -ere are four ways to improve your liquid intake!

Det water filter njoy plain water. #f you do not enjoy the taste of plain water add lime, lemon, or a

variety of herbs 8sage, basil, rosemary, etc.9 0urge all diet drinks and -/" containing drinks.

Father than cranberry juice which contains sugar, try "nsweetenedcranberry juice powder. The

powder can be found atwww.usjuice.com,where other flavors are also available. -owever, cranberry

is the best because of its fat flushing effect.

43sSli%%ing S"ccess S"%%ar(
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