The Sneaky Foods that Are Making You Fat | Jack Wilson | Skillshare
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5 Lessons (12m)
    • 1. Welcome!

      1:50
    • 2. Get to Know Your Food...

      2:24
    • 3. What is the Glycemic Index?

      3:03
    • 4. Identifying the foods that are making you fat...

      1:54
    • 5. Congratulations!

      2:33

About This Class

Diet is 80-90% of losing weight. 

You can exercise all you want, but it is really difficult to out-train or outrun a bad diet. There has been a lot of contention in the health and fitness world about which foods are great for weight loss and which ones are the worst for it. 

This course is going to help you identify the sneakier foods (and some of the more obvious foods) that have been either causing you to gain weight, or preventing you from losing it. 

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Transcripts

1. Welcome!: So one of the biggest things that you need to know when it comes to losing weight is that there's one humongous thing that is going to keep you from getting to your goals. Can you guess it? I bet you probably can, if you can't. Did you know that diet makes up 80 to 90% of weight loss? The truth. You can work out as much as you want, but if you're eating a ton of crappy foods, you're probably not going to see as great results. In fact, the only people that I know who could eat a lot of crappy food and still outrun or out train their bad diet or people like Olympians who do it like 20 or 30 hours a week for living. So that being said, identifying these crappy foods in your diet is going to be absolutely essential to losing weight, losing body fat, improving your body composition and getting into the best shape of your life. We're gonna be going over some of the crappy foods that are probably a part of your diet that you may or may not know, have been affecting your weight and have been affecting your efforts to lose weight. Maybe you've already started or maybe haven't started. Teoh, remove those foods from your diet yet, but we're gonna be walking you through how to identify and spot those foods. What? Those foods are some foods out there that claim to be healthy. Foods are marketed as healthy foods actually aren't and can be keeping you from losing weight. So we're gonna do some myth busting on what foods air actually healthy and what foods aren't. So before we go any further, let's go ahead and jump into identifying some of these crappy foods and how you can start taking them out of your diet to lose weight. 2. Get to Know Your Food...: So for the most part, when we're talking about low calorie quality and low nutrient density foods, the things that most experts refer to or low quality carbohydrates and starches now carbohydrates and starches are very efficient and effective energy source for our body. But if you're eating the wrong ones, you're just gonna increase the amount of visceral and bodily fat that you have from eating those foods. So what are some of these foods that have been keeping you down that have been making you pack on the fatter that have been hindering you from losing weight? Think of any kind of processed starches, especially white carbohydrates, that you have in your diet to think of. White bread, dinner rolls, pasta noodles, pizza sandwiches are obviously included in there. Think of all those starches to really love. And what's really tough about getting these idea diet is that starches and white carbohydrates that are low nutrient quality actually really comforting to us. And here's the scary thing about them. These foods are actually addicting because they trigger reward system mechanisms in our brain like dopamine that make us crave for desired these foods more. So here's the thing that you need to know about these white starch is they are not good for you. And they're probably going to hinder your chances and likelihood of being able to lose body fat, improve your composition and get to your goal weight. And we're gonna get to a little bit of why that happens here in the next lecture. But just so you know, these are the main kinds of foods that keep you from getting to your weight loss in fat law school. So start thinking about some of the starch is some of the process sugars, which is another one in your body actually converts these white carbohydrates into sugars, which is why they're so, so awful for gaining body fat to start thinking about some of these refined and processed starches and sugars and snacks that you have in your diet right now, just so that you can start grasping an idea of these foods, how they have a place in your life and how they're affecting your goals. 3. What is the Glycemic Index?: So now we can get a little more into the specifics of identifying these carbohydrates. There's this really handy tool called the Glycerine Mick Index that you can use the identify if a start is a good start or a bad start. And all the glassy MK Index is is a scale from 0 to 100 that shows the effect that a certain food specifically starches and sugars, are going to have on your blood sugar. Now, the higher the rating on the glass scenic index, the worst the food is for spiking your blood sugar and thus making you gain body fat. And therefore the lower the number on the scale, the better it's gonna be for you and the slower the starches and sugars are gonna be released into your blood stream. So what I want you to do immediately after this lectures over is just simply open and new tab. And in a simple Google search, just type in foods on the glassy make index or list of foods on the glassy make index, and you should get several examples of where some of the foods that you love and that you eat commonly full on that glassy makin decks that will give you a better idea of some of the foods that have been keeping you down. And it will give you an idea of substitutes that you can make that won't impact your blood sugar as much. So going back to blood sugar in the glassy Mick index. What you need to know is, like I said, the higher the number on the glassy mix scale, the mawr oven effect that these foods have on your blood sugar levels. Now here's what happens when you spike your blood sugar quickly when you spike your blood sugar really quickly. By eating some of these really high start high sugar foods, your body immediately triggers an insulin response. Now why your body triggers and insulin responses because it can't use all that sugar in the bloodstream at one time, depending on what you're doing. If you're exercising or working out intensely, you might be able to use it. But most likely you're eating these foods and you're sitting at your desk at work or you're hanging out at home or wherever you may be. So what happens is that insulin produced by your body jettisons those sugary calories directly to your fat stores for long term storage. So it actually makes you fatter by eating these higher starch foods and higher sugar foods . Now there are some exceptions, like if you're exercising before you decide eats in these high starch foods, you can actually convert a lot of those calories into muscle tissue instead of fat. But for the sake of this lecture, we're gonna keep in mind and assume that you're not exercising, and we want to analyze these outside of the context of exercise. So this just gives you a little idea of how these high glyphs scenic foods impact your blood sugar and how that ends up in your fat stores and hinders your weight loss goals. 4. Identifying the foods that are making you fat...: So now that we've talked about highlights scenic foods, we've talked about processed starches, processed sugars, and now we know definitively that these high glycemic index foods are terrible when it comes to losing body weight and losing by fat and improving your body composition. So here's what I want you to do as a project and as an exercise as a part of this segment, I want you to identify the top five foods that are processed starches or processed sugars that are a part of your diet right now. And that could be positive. That could be noodle dishes that could be yogurt and granola that could be packets of many muffins or baked goods or pastries or cookies or candy or ice cream or pizza. I want you to identify the top five food that you believe have been keeping you back from losing weight and losing body fat the most. I want you to pull out a piece of paper right now, are open a simple word document and just write those down for me and start strategizing about ways that you can start removing these from your diet. You will be shocked if you can take at least three out of the five of these starchy or sugary foods at your diet, the results that you will see just in the 1st 1 to 2 weeks. So go ahead, open up that note pad or that word document right now and write down those top five foods that now you've had a little bit of an education on starches and carbohydrates and crappy foods and sugars. Go ahead and write down those top five foods that have been keeping you down. Put him on the refrigerator, came around with you and your wallet or your purse of your back pocket of your car so that you have them. You have a constant reference of those foods that have been keeping you back from your goals. 5. Congratulations!: I just want to say thank you so much. And congratulations on completing this course. Now you have a working foundational knowledge of carbohydrates, of starches and of processed sugars, and now you're well on your way to removing some of these foods from the diet and losing a tremendous amount of weight and body fat just by the simple removal of some of these common foods that you've had in your diet for months or maybe even years. Now is a part of your habits if you need anything at all. As you go through this course, feel free to post the discussion or Q and a section our message me personally at any time and be more than happy to get back to you as quickly as I can. Don't forget the project at the end of this course, which is opening up that word document or pulling out that no pad if you haven't already and write down those five foods and what I want you to do after that, just so we know we could help you be accountable to those goals, post those five foods to the project section and give us a little idea of how you're going to start removing those foods from your diet. And if you want Teoh the foods that you're gonna substitute instead of those foods, don't forget. Also, if you enjoyed this course and you've got a lot out of it, please feel free to leave a positive review. There is an obesity epidemic that's not just in this country. We're now facing a global obesity epidemic or what they call a pandemic. I'm trying to help educate and teach and motivate as many people as I can around the globe , and I've already had the distinct privilege and unique opportunity to be able to do that with tens of thousands of people around the globe. So the more you share this course with your friends, your families, your coworkers, maybe some acquaintances that you have, the better that we can help solve this problem, get people in better shape and get away from propensities towards horrible things like cardiovascular disease, joint problems, premature death, all of the other terrible health conditions that air associate ID with being overweight or being a BCE. So I just want to say again, thank you so much for completing this course don't forget to leave in a positive review. Please, please, please. As soon as this lecture is over, post your five foods to the project section and I can't wait to hear about your results on this course. Thank you.