The Body Chemistry 101 (How we mobilize fats)!

**All of the above terms are major energy sources used by the body to be converted to ATP.**

Organs and Fuel Reserves

Some basic facts you need to know:

We are now ready to begin our discussion.  

The body in-between meals or overnight.

Blood sugar levels are decreasing since our organs are using it as their primary energy source (brain, heart, muscles).  In response, the pancreas makes LESS insulin and MORE glucagon.  This tells the liver to convert it's storage energy GLYCOGEN into blood glucose to get back to normal blood glucose levels.  Remember, this is for the brain primarily but also for the heart and muscles...very important!

If I am exercising.

Blood sugars have decreased as before, LOW insulin/HIGH glucagon levels.  Liver and muscle glycogen is mostly all used up as the reserves are too small to maintain the blood sugar level indefinitely.  WHAT HAPPENS!!!  We gotta feed the brain!  Well, the HIGH glucagon level tells the adipocytes to convert the triacylglycerols (fat) into free fatty acid to be released into the blood stream.  The LIVER converts the fatty acids into brain food - into glucose or ketone bodies.  The MUSCLES and HEART uptake the bloodstream fatty acids for energy.  The net result is that we have burned fat to lose weight!

Moderate meal after exercising.

We eat to replenish our body with blood glucose and glycogen since we have LOW insulin/HIGH glucagon levels.  

CARBOHYDRATES will be broken down into individual glucose units.  Other sugars (fructose, galactose, mannose) are converted into glucose too.  The liver will  do many things with this glucose.  First, it will release some into the blood to replenish blood glucose and for muscles to uptake it to store it as glycogen.  The liver will also repleni****'s reserves by converting this glucose into glycogen to be used in the next few hours when blood glucose drops again.  

PROTEIN will be broken down into individual amino acids.  The liver uses them to repleni****'s own proteins, synthesis of plasma proteins and tissue proteins (to rebuild after a strenuous workout. 

FATS are degraded into fatty acids.  In the liver the fatty acids are converted into triacylglycerols for its own energy storage since it prefers fatty acids as its own energy source.  Fatty acids are also sent into the blood for use for by the muscles and heart.  Fatty acids are converted into ketone bodies for the brain and other organs as an energy reserve. At this point, our insulin levels have risen to normal levels and glucagon levels have lowered to their normal levels.

The body is now sated.  Our energy reserves are replenished for several hours and our insulin/glucagon levels are balanced.  We have made no fat.

Overeating too many carbohydrates in one serving - exercising or not.

Well, all of the above happens to replenish any used up body reserves.  BUT any unused SUGAR from CARBOHYDRATES, AMINO ACIDS from PROTEIN and FATTY ACIDS from FAT will be converted into fatty acids and ultimately into triacylglycerols for storage as fat in adipose tissues - consequently we gain weight.  IT DOES NOT MATTER IF WE EAT 'FAT FREE' OR 'LOW FAT' FOODS because we are just replacing the fats with carbohydrates or protein which will be converted into fats to if we eat too many carbohydrates in one serving. Medical specialist who plan meals for diabetics have come to the conclusion that any foods containing more than 30g of carbohydrates per meal will cause the body insulin levels to spike. This spike will turn the body into fat storage mode until all excess glucose is stored into the fat cells.

Starvation & Low Carbohydrate Diets

Not recommended.  The body will start breaking down vital proteins for use as blood glucose and ketone bodies to keep the brain, heart and muscles fueled. The body functions solely on glucose and the lack of this energy source will cause the body to breakdown muscle fibers in order to supply the brain and the organs with fuel. Low carbohydrate diets also decreases your BMR (Basal Metabolic Rate), the minute the dieter returns to eating carbohydrates again, the weight gain is 30-50% return. After a year, 100% of all weight loss has returned, leaving the dieter overweight.

SO HOW CAN I MAINTAIN OR LOSE WEIGHT???

To maintain, you must consume just enough food to replenish blood sugar levels, liver/muscle glycogen and ketone body reserves - simply eat what your body expends.

To lose weight you must: Eat 5-6x a day & Exercise lightly during the week. 

Eating 5-6x a day.  Your blood glucose will be on the low side always, signaling increased glucagon production.  Insulin will remain low.  This tells the body to burn fat since this is the only energy reserve left.  Burning fat will keep the blood glucose levels at an adequate level for the brain, heart and muscles to continue functioning until the fat reserves are depleted. By eating 5-6x a day, the body requires calories to do this, forcing the liver to send signals to the pancreas to release glucogen which communicates with fat cells to release stored fats into the bloodstream in order to be converted into glucose (Brain food).

Exercising too.

Obviously exercising increases your metabolism, you consume more oxygen for respiration.  So the effects of eating less are magnified by exercise so that your fat reserves are burned much, much faster.  Besides losing weight, you will gain all kinds of benefits from increased exercise.  Too mention a few, a healthier mind, body and soul.

Now we know that eating too many carbohydrates in one meal will cause excess sugar, amino acids and fatty acids to be converted to FAT once our reserves are replenished.  Many little meals (never eat till you are full!!!) will keep your insulin levels lower as your blood glucose will not be fluctuating so much.  Since your insulin levels will be low, glucagon levels will be higher and you will just maintain or even lose weight by fatty acid metabolism from a reduced diet or exercise.

Snacking.
Snack! Damn it! (Sorry for the curse word) But Snack! Damn it! 
The brain releases a hormone called Dopamine, it is your reward center and tells your body that certain foods taste yummy! By eating a low calories snack (100 calories or less) balanced with protein, the body will not feel deprived and cravings are kept to a minimal. Rewarding your body daily with a small treat 15-30g of carbohydrates along with 7-14g of Protein (Usually a glass of milk) will tame the sugar monster.