5 food groups a fad or fact, page-36

Currently weigh in at 79kg with weight slowly increasing over the last several years have a target to shed 5kg in 5 weeks and stay at that new weight.

Started Monday on a regime of Calorie counting the foods being consumed which has resulted in some changes - basically smaller portion sizes and no mid meal snacks, wine and beer still in the mix, currently consuming 6000Kj per day and will weigh in next Monday and modify Kj number based on result.

Recently read a book on the the white death (sugar) and made following notes:

FRUCTOSE:

Teaspoon = 4.2gm,

Sugar, Honey = 50%fructose and 50% glucose – body cannot deal with fructose and converts into fats

Cholesterol – fructose major factor in producing high LDL and blood triglyceride readings

Fructose in Fruits and Veg:

Less than 2%: Tomatoes, Potatoes , Broccoli, Pumpkin, Onion

2 to 4%: Peas, Strawberries, Carrots, Oranges

8%: Grapes, Bananas, Apples

Alcohol:

Little or no sugar – but 1gm of alcohol stores 7 cal (28Kj)of food energy.

Milk is fine – sugar in milk = lactose (no fructose)

Food:

Can of soft drink = 150 cal = Ride a bike 8km.

Chocolate Bar = 294 cal = Swim laps for an hour.

Fast food burger = 515 cal = Run 6km

Exercise for toning etc – not for losing fat – increasing the amount of physical exercise we do is significantly less effective at reducing fat storage than consuming less energy in the first place.

Best Cereals:

Uncle Toby’s Vita Brits Original (2% fat, 1% sugar)
Kellogg’s MiniWheats Whole Wheat (1.5% fat, 1% sugar)

Muesli = + 8% fat, + 20% sugars

Trans fats = no good!