Top 10 Most HARMFUL Foods People Keep Eating That Stop Weight Loss

Hello Health Champions today we're going to talk about the top 10 most harmful foods that people keep eating even though it stops weight loss and the most harmful foods are of course the ones that cause the most disease but there's this big generalization that we have to overcome and that is that weight in itself is not dangerous obesity is not dangerous calories are not dangerous it is the factors that that cause overeating that are dangerous they are the ones that create the metabolic disease and we also have to understand a lot more about this word

overeating it's a very emotional word because skinny people blame obese people overweight people for overeating and the overweight people feel guilty because they feel like after hearing it so many thousand times that there's probably just something wrong with me that makes me over eat and they think that it has to do with willpower and character and determination as if that was something that we had complete conscious control over and nothing could be further from the truth yes willpower is important but it has very little to do with this overeating because the overeating is caused by

certain factors and those are the ones we have to understand so one of them is stress when your body is in a state of stress when you have a lot of chronic stress your body is looking for emergency fuel an emergency fuel is carbohydrates sugars convert faster not better but faster into emergency energy so if you're stressed your body releases a hormone called cortisol that's going to increase blood sugar and make you go look for foods with sugar in them another huge factor for overeating is that certain foods have addictive properties there are sugar receptors

that act like opiate receptors in the brain and can be very very highly addictive and another Factor we have to understand is insulin because insulin is a hormone that determines a lot of behavior in how the body stores fat but also about hunger and how we go looking for food so we're going to do a countdown down of 10 foods and we'll compare them the first one is going to be ketchup and in that category we also include other condiments like barbecue sauce and other sugary dipping sauces that you get in restaurants and in fast

food places and very often these are going to have the first ingredient is going to be either sugar or high fructose corn syrup but to really understand why these foods are so harmful we going to compare them on different characteristics and we're going to give them a score from one to five and if you enjoy these graphics and you'd like to have your own copy then I created a PDF and there's a link down below where you can go and get it so the first characteristic is to what degree does the food Spike insulin and

with these condiments it is relatively low and it's because sugar doesn't Spike as much as some other carbohydrates and also condiments typically mean that you eat them together with something else that might have protein or fat so that kind of buffers the effects of the sugar in these condiments it doesn't make them great but it lessens the effect a little bit the second characteristic is does it cause a fatty liver and we're going to talk about the why sugar is more devastating than other carbohydrates so even though it's not the main thing you eat it

still contributes a good bit to a fatty liver and another thing is does it make you hungry does this eating this food want you to have more other food to overeat other things and these condiments because you eat them with other things it's not a huge Factor there the quantity that you're eating if you're going to eat enormous quantities of this food that's going to make it worse and with condiments you're not going to eat them as the main course they're just a little add-on and another thing is the guise of being a healthy food

so that means guise is the appearance or the presentation the general perception that we have of that food because if something is bad and we think it's healthy then that's extra devastating because a lot of people are going to go try to eat more of it but I don't think anyone thinks of condiments as healthy but I don't think that they think of avoiding them either so condiments are not the worst thing in the world but it's something you need to be aware of that if you are sensitive to weight and to insulin then these

are things that can tip the scale against you so let's understand a little bit more about insulin because a lot of people know the very Basics that insulin has something to do with blood sugar and insulin resistance but we really need to grasp these things to see why it's so critical for weight loss so if we have blood sugar the body wants to maintain that in a very narrow range because very high or very low is toxic it's dangerous it's an emergency it can put you into a coma and it can even kill you so

whenever we eat and the blood sugar goes up it can't stay that way the body has to do something about it so it releases insulin and the insulin comes up and it helps guide that glucose out of the bloodstream and into the cell and then the glucose starts dropping back into a normal controlled level so far so good but if we eat a lot of carbohydrates and a lot of food and a lot of sugar processed foods on a regular basis many many times a day we push this glucose up and we push the insulin

up on a regular basis on a chronic basis and now we develop insulin resistance and this leads us into the next step that we need to understand which is that insulin is a storage hormone it promotes the production of fat so if we have a blood vessel here and the sugar is in the bloodstream insulin help helps it into a cell and we can store a little bit of the glucose as glycogen but if we need to store a little bit more and the glycogen stores are full we have to convert the glucose into fat

and now it gets into a fat cell so these are fat cells here's where we store excess energy for a time where we don't have such plentiful food available we don't have an immediate supply of food and then the idea is we can use this energy and we can break down that fat we can put it back in the bloodstream and send it out to the other cells of the body and when insulin is balanced when we're insulin sensitive when there's the balance between glucose and Insulin then this works beautifully both ways we can store

and we can break down but when insulin is high now it's going to promote it's going to shift this balance into food storage into fat storage so basically we take out this part we can't retrieve it anymore so insulin promotes fat storage and fat building fat production and it prevents the usage of fat so when insulin is Balan this works both ways when insulin is high it's a one-way Street and what do you think your body will do if it needs energy but it can't get to this stored energy then it's going to tell you

to go eat more food and that's exactly what happens so high insulin makes you hungry and this is what so many people don't understand they think it's just character and willpower it's not it's about the type of foods that you eat so in the short term you don't have control over your behavior long term you can educate yourself and get smarter and you can choose to eat different foods that don't do this and that's how you regain control because willpower only works so long if you're really really hungry it will make you eat more and

then these are two of the criteria that we looked at on the previous slide that we're going to look at as far as how does the food affect us because these are the things that lead to down the road that lead to the type 2 diabetes and the cardiovascular disease and the stroke and the cancer and the dementia and the list goes on and on but it's not the weight it's not the Obesity it's the factors that make you eat more that lead to these things that leads to congestion and metabolic disease food number nine

is tomato soup and I don't have anything particular against tomato soup but it is in a category of foods that sort of could be good if they didn't add all that sugar and this goes for things like baked beans beans are not fantastic for a diabetic but they're not the worst thing either until you add a lot of sugar same thing with yogurt I eat yogurt all the time but I don't eat the fruit yogurt the lowfat with tons and tons of sugar that you get in the store so these are all the foods that

could be good if you didn't destroy them with a bunch of sugar and when we look at all these different characteristics again they Spike insulin quite a bit they not terribly because there's still some fat and some protein in here to slow it down but there's usually a good bit of of sugar in there and they also cause some fatty liver which we'll talk about in a second they have quite a bit of making you hungry and you also tend to eat a good quantity of them it's not like a condiment where you just have

a little bit on the side but maybe the worst thing about these is that they're considered really really healthy food the main perception of people is that this is something you should eat a lot of this is a healthy food that you should seek out there's been a lot of talk recently about fatty liver because it's a pandemic and it used to be only alcoholics would get it but now It's associated with a big belly and with obesity and insulin resistance so the first thing we have to understand is again some misconceptions that calorie is

a calorie we hear all the time that is absolutely not true it's just a measurement of energy how much energy we can get from something but it doesn't at all account for the hormone and behavioral responses in the body and other people think that a carb is a carb and that's not true either so what we want to look at is how do these things affect insulin resistance and U the most basic energy molecule in the world is called glucose it's a six carbon ring and it looks just like that this is the most universal

molecule there is because bacteria can consume it every organ in your body can use glucose every single cell creature every living thing on the planet that moves around can use glucose and if we make it a little more complicated though now we have still this one six carbon ring but we add a five carbon ring to it so this is glucose this this is fructose and when we link the two together when there is a link a bond between them this becomes sucrose and now it's a disaccharide as opposed to a monosaccharide and the difference

now is that this fructose molecule once we break this down now we have two molecules the glucose goes to raise blood sugar the fructose doesn't do that but the fructose is even more devastating because there are two things that only the liver can break down in humans and that is alcohol and fructose so that's why a little bit or a little extra alcohol or fructose can very quickly overwhelm the liver and cause a fatty liver so when I say a carb is not a carb most carbs are glucose but sugar is different and it very

quick quickly clogs up your liver because all your organs every cell can use glucose but they can't use fructose and that is the difference now if the other type of carb that we talk about a lot is starch and often times they call this a complex carb and they call they say that this is good so if we start linking these glucose molecules together again no fructose just glucose in Endless change and we can link these hundreds and thousands and tens of thousands this is what glycogen looks like this is what starch looks like and

when we break it down we get nothing but glucose and this is why things like rice and bread raises blood sugar faster than even sugar does so some people are deceptively tricked by thinking that blood sugar levels is the only thing that matters and therefore sucrose white table sugar or honey or syrup is not that bad but it is in fact much much worse because of that fructose and because the liver is the metabolic Hub of the body it's like the center where everything is regulated once we have a fatty liver once we overwhelm the

liver we have a higher degree of insulin resistance that sort of spreads through the body and we associate this with different things so we often see it as a big belly uh other people it's called an apple shape and the technical name is central obesity these are all different names for the same thing but typically what it means is that underneath that there is a fatty liver a lot of the time not every time and also it's called visceral fat which we know as the bad fat as the unhealthy so when we have this apple

shape it's more than just the pounds that we add on we know that this is more unhealthy but the reason is that we have elevated levels of insulin and usually cortisol harmful food number eight is fruit and right about now I'm going to have a bunch of people yelling at me and leaving comments and saying you had me until fruit but hear me out I'm primarily talking about different versions like canned fruit where they have processed it it's much quicker digested and they have syrup added I'm talking about fruit juice which is liquid and doesn't

slow down that Sugar absorption at all I'm talking about dried fruit which is concentrated sugar and all the different products made from fruit if you see a package and they promote it and they say hey this is for your kids kids it's fruits rollups it's fruit this or that and it's made from fruit or it's sweetened only with fruit juice these are Abominations these have nothing to do with fruit anymore they are concentrated or accelerated forms of sugar but I also want people to get over the idea of eating more fruits and vegetables like a

Dogma because vegetables non-starchy vegetables are awesome eat more eat fruit once in a while if you're insulin resistant eat it very sparingly and seasonally and if we look at how it affects these different characteristics it's not terrible on insulin because a lot of the sugar again is sucrose it's not the glucose like in bread and Grains it has fructose with it so the sugar spike is less but the fatty liver effect is more significant now how does it make you hungry very much so especially if you eat fruit by itself which I think you should

actually but the thing you be aware of is if you have fruit then you're going to be hungry very soon thereafter so the satiety is very poor the quantity well it's very easy to eat a lot of fruit especially if you get hungry all the time and here's a problem again because people have the perception that fruit is a superfood that it's something the more you eat of it the better which is not the case food number seven is grains and this includes things like bread pasta and rice as well as cornbread and biscuits and

if we look at these characteristics then the insulin spike is significant because all of the sugar in Grain is glucose it becomes blood glucose very quickly even faster than fruit and as far as fatty liver it's not so bad and this is how many cultures especially in Asia have eaten grains like rice for their main staple for so long without becoming diabetic and if you eat it together with other Whole Foods and you're very active and you don't eat six times a day then you can eat a lot lot of grains without developing diabetes however

if you have sugar on top of that if you're sedentary now it becomes a huge problem does it make you hungry well if you eat it by itself it's kind of short lived if you just have some white rice or just some toast with Jam then you'll be hungry again quite soon also the quantity it's very easy to eat a lot of this if you look at bread most Americans at least but many modern cultures will eat bread or wheat or grain with every meal throughout the day and every snack throughout the day so we

eat an enormous amount of these grains and further problem is that we have this perception it's recommended as something healthy they call it complex carbohydrates but just like we explained it's become blood sugar even faster than table sugar number six is ice cream and in terms of insulin responses it's not awful uh there's a lot of sugar in there obviously but it's lactose and it's sucrose so the glucose portion is really the only thing that contributes to blood sugar and it's not the dominant Force here however when it comes to fatty liver you don't want

to eat a bunch of ice cream because half of the added sugar is fructose but also when we have an insulin Spike at all and we eat fat at the same time now this insulin spike is going to store both the sugar and the fat so that's a really bad combination that's why it's so much worse than the Asian cultures eating rice for all those years because they didn't eat a ton of fat with it but if you have a insulin Spike and fat at the same time that's not a good combination does it make

you hungry probably not so much because it has both fat and protein in there furthermore most people are probably going to eat it as a dessert after a meal so at that point you're not going to be all that hungry and you'll stay full for a good while does it invite to eat a lot of it well if you eat it as a dessert maybe not if you start in on a pint of ice cream then it's probably not too hard to finish it so yeah you could eat quite a bit uh as far as

people thinking of ice cream is healthy I would give it like a two here on the scale because I have seen not most people wouldn't say that it's health food but I have seen places where they say that ice cream's good for you because it has protein and calcium and all these good n nutrient so of course that's not the reason to eat ice cream because it's healthy number five is cereals and these are things most people eat for breakfast and this includes adult cereals kids cereals granola and also things like instant oatmeal they're highly

processed grains and cereals and in doing that of course they create a lot of insulin response the spike blood sugar and Insulin Spike are significant because their their Foundation is entirely glucose and then they add sucrose to that can it cause fatty liver absolutely because of the added sugar so if you have something like steel cut oats that wouldn't be significantly contributing to a fatty liver whereas all the stuff with a lot of sugar added definitely well and granola is just as sugary as everything else the only type granola would be like what I use

if I have yogurt I'll sprinkle on nothing but nuts and seeds which is completely different because it's not a grain at all and does it make you hungry well it kind of depends on what you have with it if you were to have like whole fat milk or even half and half with it then the fat would keep you much longer but if you have just cereal like a lowfat cereal with lowfat milk then it's going to make you hungry it's not going to satiate you hardly at all quantity it's pretty easy most people eat

significant amounts of these for breakfast and again it's depends on what type you're talking about most people think granola is a health food they think adult cereal is a health food and oatmeal is a health food but they think kids cereals yeah those are bad but there's not all that much difference between the two the kid cereals are definitely worse but these are not anything that you would want to eat number four is candy so here we have things like chocolate and hard candy and there's hundreds of different varieties anything in the candy Island basically

and they have not the worst insulin Spike because again sugar is half fructose it's absorbed slower but it has to be processed through the liver and therefore it's a can contributing factor to fatty liver does it make you hungry yes absolutely and anytime that you snack on this you kind of set your taste buds and it's not satiating at all so you're going to kind of first you're going to destroy your appetite but then very soon thereafter you're going to eat more quantity that's maybe the only redeeming Factor here because candy makes you feel so

bad you a dry mouth your teeth start being covered with film so it's kind of self-limiting in that sense now of course if you eat a little bit first and then a little bit 30 minutes later the quantity can still add up and of course I don't think anyone would think of candy as healthy number three is mixed drinks and these are things like margaritas and dairies and any sweet colorful drink that you would get in a restaurant they're super super tasty they're very addictive but they're everything but good for you so the insulin spike

is there but it's not the worst can they cause fatty liver here we're going almost off the scale and why is that because the two worst things for a fatty liver is alcohol and fructose and mixed drinks have high amount of both of them there are no other carbohydrates to speak of except Trace Amounts in in the fruit it's all added sugar and alcohol it is a double whammy on that liver how about making you hungry well here's where alcohol is a little different the alcohol doesn't have an impact per se but because it lessens

your judgment because it releases inhibitions what happens for a lot of people is they get the munchies and after the party so if you're in a cruise and you eat and you drink typically after a couple of hours you will still feel like going to that midnight buffet and get that ice cream and the pizza and so forth so the alcohol sort of lessens your your judgment and it increases your Cravings a little bit later very often in terms of quantity it's a little bit self limiting because as you get intoxicated then you sort of

sets its own limit and again I don't think anyone would ever think of mixed drinks as healthy we hope number two is pastries so here we have all of these baked things with waffles pancakes and syrup we have cake muffins Donuts Danish rolls etc etc so do these things Spike insulin yes absolutely because now we get the combination of sugar and starch and we get it in large quantities do they cause a fatty liver again off the chart and why is that because these things contain all of the bad stuff we have the grain which

is the processed starch we have the sugar which has the fructose and very often also high fructose corn syrup which is even worse because instead of the glucose and fructose being tied together now they're separate in a syrup and now you get all the bad from the glucose and all the bad from the fructose but you get it faster so the glycemic index and the glycemic spike is is much worse but on top of that these things have fat in them and like I said if you trigger insulin and you eat fat at the same

time you're going to store both carbs and fat and not only that but they very often contains the bad fats the highly processed highly oxidized omega-6 fats from so-called vegetable oils which also make insulin resistance and fatty liver even worse so they do tend to fill you up a bit but not for very long the quantity you can eat a lot of these things of course and I would hope almost that nobody thought of these things that healthy and it might come as a shock to people overseas that in North America people actually eat these

things for breakfast they think of them as food if you go to a hotel buffet then you're basically going to get nothing but this you're going to get waffles and pancakes and muffins and toast and pastries and they think of this as food unfortunately so in terms of health perception I would have hoped that it was almost at zero but as much as you see this being served for breakfast I don't think that the message has gotten out to a lot of people but then there's going to be a lot of people say that oh

this is nonsense my grandfather ate this stuff he lived to a hundred or I eat this all the time and I don't have any of those problems that you're talking about well if we look at these same Foods as an example and we compare two different people so if we take an athlete in his 20s or her 20s then those same numbers might be significantly shrunken these may not affect them the same way at all because they're younger and they're active so they can get away with a lot more stuff but the time to understand

this there's nothing about this that is good for you or beneficial or that you B body needs and if you understand that now then you never have to develop problems in the future but if you if you have a minimal effect right now but you keep eating then it may just be 20 30 40 years before you see all those other problems or it could be that you're just very genetically blessed and you're not going to have significant problems but by avoiding these you would still have a much better quality of your life and feel

much better however if we contrast this athlete with someone who is middle-aged or little older and who has type two diabetes now these same effects these same markers characteristics might be completely off the scale so we have to understand that symptoms and how we feel are not everything but also that we are individuals with different genomes different paths different activity levels and we have to start accounting for all that and the number one most harmful food that people keep eating even though it stops weight loss is soda and here we have to include other sugary

drinks that people don't think about such as sports drinks and energy drinks a lot of people they don't even reflect they just think oh I need my energy and they get something that has a ton of caffeine and maybe some other chemicals in it but what they're mostly getting is a bunch of sugar and other people will go to the coffee shops you know that there's all these chains developing and a lot of people say oh I don't drink soda I just have my Frappuccino I just have my cold ice coffee and they don't realize

that that coffee could be the equivalent of two cans of coke for example you're getting it tremendous amount of sugar with those so there are many many problems with these do they Spike insulin very very much the fatty liver cause is off the scale even though they don't contain a whole lot of fat typically and the reason I put it all the way up is that people consume so much of these with out thinking about it so soda and the introduction of high fructose corn syrup uh in the 1980s is probably the single biggest factor

in the diabetes epidemic do they make you hungry yes and while you're drinking you're satisfied you're getting some blood sugar but if you were to stop drinking it you're going to be super hungry an hour later so then what happens is you either eat or you have another drink quantity therefore is through the roof and again I don't think anyone would think of soda and sugary drinks as healthy anymore at least we can hope and again if you want your own PDF of this slide presentation you can get your copy down below if you enjoyed

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