Do you have a sugar burning metabolism or a fat burning metabolism?

The majority of American's eat a diet high in refined carbohydrates and fructose.  From my experience, when I ask my clients what they are eating on a typical day, it sounds like this:

• Breakfast

• Bowl of granola with skim milk (C) 
• 8 oz freshly squeezed orange juice (C)
• 1 cup of coffee with skim milk and sugar (C)
• Snack
• Oats and Honey Granola Bar (C)
• Apple (C)
• Lunch
• Whole wheat wrap with deli meat turkey, mayonnaise, lettuce (Wrap, lettuce both C, turkey P, Mayonnaise F)
• 1 small chocolate chip cookie (C)
• Snack
• Carrots with hummus (C- hummus is not a protein it has more carbohydrates than protein, all vegetables are considered a C)
• Coffee with skim milk and sugar (C)
• Dinner 
• 1/2 cup brown rice, steamed chicken breast, 1/2 sweet potato (C,C,P)

Now I wonder how many of you reading this are thinking, wow that doesn't sound so bad! Well the problem is, it is almost all carbohydrates, 2 protein sources throughout the day, and only 1 fat source!  Next to each food I put whether it was a carbohydrate (c), fat (f), or protein (p).  This person is definitely not a fat burner.

  If you go back to basic anatomy and look at the roles of fat in the human body you will find:

Phospholipid

• Your cell membrane is made up of phospholipids (lipid =fat) if you do not have fats in your diet then you have a poor quality cell membrane which will then lead to disease/cancer.   Your body has A LOT of cells. 
• Provide your main source of energy 
• Building blocks for hormones 
• Required for absorption of the fat soluble vitamins, A,D,E, and K. 
• Required for adequate use of proteins- this is why in nature you see fat and proteins coupled together (eggs, grass-fed steak, pork, chicken thighs)
• Protective lining for organs of your body so you don't bruise your organs when you walk into something. 
• Slows the absorption of food for energy regulation. (Think of fat as the log on the fire and carbohydrates at the kindling).
• And MOST importantly- IT MAKES FOOD TASTE DAMN GOOD!

Traits of a Sugar Burning Metabolizer: 

• Awake in the middle of the night because cortisol levels increase.
• Joint inflammation and clogged arteries- proteins bind with glucose and harden 
  
• Insulin Resistance is a primary issue in female hormonal imbalances such as infertility, irregular periods, fluid retention, mood swings, adult acne, and hair loss.
• Impaired immune system- get sick frequently
• Gain weight easily
• High risk of Alzheimer's and dementia 
• Do not have clear thoughts, trouble concentrating, ADD, ADHD
• Cannot effectively access stored fat for energy
• Depend on the kindling wood, quick burning energy, so get very tired during workouts
• Less able to be satiated- ALWAYS HUNGRY
• Crave carbohydrates

Traits of a fat burning metabolizer: 

• Burn stored fat for energy
• Efficiently oxidize dietary fat
• Have plenty of energy on hand
• Rely more on fat for energy than carbohydrates during exercise
• No change in energy after meals
• Sustained energy between meals
• Can burn fat and keynotes while using glycogen and sometime. 
• Burn energy like a big fat log in a fireplace

Here is an example of what a fat burning metabolizer would eat: 

• Breakfast
• 2 free range eggs over easy cooked in butter (F,P) 
• 1/2 cup steamed broccoli (C)
• Snack
• 16 oz filtered water
• Lunch
• Green salad with raw, sprouted sunflower and pumpkin seeds, 4oz steak cooked in Ghee, homemade olive oil and vinegar salad dressing, fermented beets (C,F,P,F,F,C)
• Snack
• 16 oz filtered water
• Dinner 
• Seared chicken thighs with spices, green salad with toasted pine nuts and avocado, tomato, and scallions

There are steps to take to become a fat burning metabolizer and to eat a diet like above without needing a snack between meals.   For each person it will vary. Feel free to contact me if you would like to talk about an individual plan on how to change your diet to become a fat burning metabolizer.