Dr.Karol, MD

The doctor with alternative solutions


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Surefire Weight Loss: My Ideal Method

There are a lot of diets out there. But if you really want to be successful, you need to leave all the fads behind. Here are my ideal recommendations for weight loss, covering what you should eat, when to eat it, how to eat it, what to drink, how to exercise and how to supplement.

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What To Eat

The most important aspect for any weight loss program is a low carbohydrate diet, particularly simple carbohydrates like white bread and rolls, white pasta and white rice. Complex carbohydrates like whole-wheat bread, whole-wheat pasta and brown and black rice can be eaten in limited amounts. Both simple carbs and to a slightly lesser extent  complex carbs are bad for weight loss because they are easily digested into simple carbohydrates, i.e., glucose. This happens inside the small intestine before absorption into the bloodstream. The glucose gets absorbed quickly into the blood and the blood glucose levels rise sharply and quickly. This process triggers a fast and high insulin release from the pancreas, creating what are called insulin spikes, whereby blood insulin levels rise to a high level in a short amount of time. This process stimulates the absorption of blood glucose into fat tissue, which then converts the glucose into fat. Obviously, that’s not desirable.

Even though carbs are required for energy, it is the fibrous carbohydrates that are the best for this purpose. These come from either raw or slightly steamed vegetables. They are very slowly digested and absorbed, so they don’t cause insulin spikes. Rather, the insulin is released slowly, which causes a slow absorption of glucose into tissues. Instead of being absorbed into fat tissue, the glucose is absorbed mainly into the muscle and brain to fuel energy.

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Another benefit of vegetables is that they provide antioxidants and fiber that protect you from developing many diseases and essential vitamins and minerals to convert the glucose in the muscle and the brain to energy. Other great sources of energy are lean proteins and healthy oils: fish, olive, grape seed, avocado oil, coconut, almonds and walnut. Healthy oils are slowly converted to energy and provide many health benefits, the most important of which is protecting from cardiovascular disease. Lean protein sources such as fish, poultry, and very importantly plant-based protein products are very slowly converted to glucose —providing energy without insulin spikes.

So eat lots of vegetables, healthy oil sources and lean protein for optimal weight loss. And forget about sweets, desserts, ice cream, fast food, chips, pizza and French fries. All of these are high sources of simple carbohydrates.

When to Eat

For optimal weight loss, you should eat larger meals when you are burning up the most energy. For most of us, this is before 2pm. In the morning we are usually on the move. Even at our desks, the brain burns food for energy. If you normally go to sleep between 10pm and 1am, anything that you eat past 7pm will linger in your stomach when you go to sleep. During this time, our metabolism (i.e., the burning of food for energy) is at its lowest point. Therefore, anything that we have eaten in the evening will be turned to fat instead of being burned for energy. This is especially true for foods high in simple carbs.

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Take it slow. Eating slowly will prevent high amounts of food particles from being absorbed into the bloodstream in a short period of time — preventing insulin spikes and preventing glucose from being absorbed into fat tissue and turned into fat. It takes time for our stomachs to signal our brains that we are full. If we eat too fast, we overeat before we have a chance to feel full.

What to Drink

 

Stay away from drinks with a high sugar content, i.e., 15 grams of sugar  (or more) per 250 ml of fluid. Most sport drinks and fruit juices contain even more — usually in the range of 25-30 grams of sugar per 250 ml. If you are really serious about losing weight, I recommend drinks that have no sugar at all, like water (regular or sparkling), black tea, green tea or coffee  — without sugar or honey. Stay away from unhealthy sugar-free sweeteners too. Sugar drinks cause insulin spikes that will cause the sugar to be quickly converted to fat. Regarding fruit juice, which most consider to be healthy: yes, they contain antioxidants, but they contain a very high sugar level – even those without added sugar.

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How to Exercise

Neither weight training nor short, intense bursts of cardiovascular training are ideal for weight loss. The ideal is medium intensity, prolonged training. One of the best examples is incline treadmill walking for at least one half hour (that makes you sweat within 10 minutes of walking). You don’t want your heart racing like crazy, but you do want to feel your neck pulsating, your breath becoming heavy and frequent and some pain in your leg muscles from the incline walk. I am not going to get into calculations of what your ideal heartbeat should be; it depends on your age, and the calculation is complicated. Just remember that it has to make you sweat and it’s not like running. It’s somewhere in between. Walking up a treadmill or swimming are both ideal. Also great is any form of martial arts, especially wrestling or jujitsu. If you add some weight training to this, fantastic. Exercise for at least 30 minutes at least 4 times each week. Take the stairs instead of the elevator, or park your car further away from your destination. In other words avoid being too comfortable. Move as much as possible. That is one of the keys to losing weight.

-Dr. Karol M.D


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My Recipe for a Nutritious and Healthy Breakfast

This picture you see is the usual breakfast that I have about 30 minutes after I wake up. It is what I usually eat early in the morning to start the day, but sometimes I replace it with other recipes to keep it interesting and still healthy (I will add these in my future recipes).

My breakfast is preceded by one freshly squeezed pink grapefruit mixed with one freshly squeezed lemon and some water to fill the glass. The grapefruit stimulates liver enzymes for liver regeneration and detox, and it stimulates lipolysis (the breakdown of fat in my body into single units to be utilized for energy). The lemon juice alkalinizes my body (i.e. prevents acidosis) and provides vitamin C as an anti-oxidant. I usually drink the juice right when I wake up and then do my 20 minute morning work out. After this I cook my breakfast which is the main topic of today’s recipe.

So what you see at the top of the picture is one small fresh cucumber sliced in half, three pieces of fresh red pepper and a whole bunch of miniature red and yellow tomatoes.

To the left I add one piece of Wasa multigrain dry flat bread with a thin layer of cream cheese and two slices of smoked Norwegian salmon. The multigrain bread provides me with some complex carbs for energy and the salmon with Omega 3 and Omega 6 fatty acids. The Omega fatty acids protect arteries (especially in the heart and brain) and act as potent anti-inflammatory agents. They also improve brain function in a general sense. I also add the salmon because it is one of my favorite treats.

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Conjugated Linoleic Acid

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Today, my dear readers, I will talk about the weight losing properties of Conjugated Linoleic Acid (in short, CLA) as well as its other health promoting benefits. This topic is part of our January weigh loss theme.

This molecule is a fatty acid, which means that it is simply a long chain of carbon atoms connected together in a linear fashion, with intervening double bonds between the carbon atoms, and an alcohol group on one end of this chain.

Although this molecule is a fatty acid itself, it has been shown to reduce body fat, particularly abdominal body fat, as well as increase lean muscle mass. The way that it achieves this paradoxical effect is by five separate but closely related mechanisms. Continue reading


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Paleo Diet for Body Building and for General Health

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The Paleo diet, or as it is properly named, the Paleolithic diet, just makes sense. It may not be 100% accurate in terms of the original argument for its support, but from a physiological point of view, it’s simply logical. The original concept was based on the theory that humans existed as hunters and gatherers for much longer (about 100 000 years longer at least) than as farmers. Agriculture began about 10 000 years ago. Today, our society feeds itself from modern agriculture. Thus, the theory goes, the digestive tract of humans has not had enough time to adapt to modern foods through genetic selection.

WHAT IS THE PALEO DIET?

What we are talking about in the Paleo diet is a diet primarily based on meats (fish, seafood, wildlife, beef and poultry), healthy oils (such as olive, grapeseed, hemp, fish and coconut, for example) as well as berries, fruits and vegetables. This is the basis of the Paleo diet. It lacks grains (including wheat), wheat-based products, dairy of any kind, processed foods, fast food, and salt.  The primary drinks are water and tea. It lacks coffee and any fruit juices, and most notably, it lacks pop drinks of any kind. The food also comes in a raw form more often than the modern diet due to the pretense that ancient people did not cook the majority of their food. Continue reading


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Radical Remedies: Natural Testosterone Boosters

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There is renewed hype about testosterone replacement therapy. At first, a lot of middle-aged men jumped on the bandwagon because testosterone replacement offered a quick fix to improve vitality, energy, stamina, strength and sexual performance.

Now, lawyers and critics are not far behind as more and more TV ads about testosterone replacement causing increased risk of strokes and heart attacks appear. Other potential side effects are increased risk or exacerbation of prostate cancer, decreased sperm count, acne and hair loss.

The story of testosterone replacement is probably just too good to be true.

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Detox With Cabbage

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It’s not a joke. Perhaps one of the most overlooked and ignored vegetables is cabbage. We only use it as sauerkraut, maybe a couple of time a year, or perhaps in some Eastern European dishes like cabbage rolls, again probably not too often.  But the truth is that this vegetable and especially its raw juice is one of the most potent detoxifying and cancer inhibiting cocktails found in nature.

We are nearing the end of March (thank God that spring is around the corner and you can feel it in the air) and thus the end of the detox/cleanse month theme. Therefore I could not resist including cabbage in my last blog of this theme.

First of all cabbage juice is packed with nutrients. It has a very high level of manganese, vitamin B6, folate, thiamin, vitamin A, potassium, tryptophan, magnesium, riboflavin, and calcium….Read more…..