Оглавление
Ohan Karatoprak MD. Weight Loss Tailored for Women
FOREWORD
PREFACE
GETTING STARTED
CHAPTER 1. OBESITY OVERVIEW
CHAPTER 2. DR. OHAN KARATOPRAK’S BODY-PROFILE TYPE APPROACH OVERVIEW
CHAPTER 3. OVERVIEW OF THE BODY-PROFILE TYPE EVALUATION
CHAPTER 4. MENOPAUSE FACTORS RELATED TO EXCESS BODY FAT AND FAT LOSS
Figure 1. Hormone Changes That Occur With Aging, Which Can Effect Fat Gain and Fat Loss
MENOPAUSE OVERVIEW. What is menopause?
CHAPTER 5. DRUGS AND BODY FAT GAIN AND FAT LOSS
CHAPTER 6. HOW TO FIND YOUR BODY-PROFILE TYPE
CHAPTER 7. BODY-PROFILE TYPE A PROGRAMS
CHAPTER 8. BODY-PROFILE TYPE B PROGRAMS
CHAPTER 9. BODY-PROFILE TYPE C PROGRAMS
CHAPTER 10. BODY-PROFILE TYPE D PROGRAMS
CHAPTER 11. BODY-PROFILE TYPE E PROGRAM
CHAPTER 12. BODY-PROFILE TYPE F PROGRAMS
CHAPTER 13. BODY-PROFILE TYPE NUTRITION
Nutrition For Lifespan and Healthspan Too!
What You Should Know About Body Composition
The Body Composition Balancing Act
The chronic diseases that we inherit from our parents do not necessarily indicate that we will develop these diseases, as they did. What we inherit is a higher risk of developing these diseases rather than certainty of them. For example, some people are more predisposed to become obese, but this will depend on lifestyle factors. Genes and the environment with our behavior will initiate or suppress these various diseases. This means that if we start from a young age modifying our behavior and nourish our genes with proper diet and supplements, this can suppress those bad genes and activate the good genes. An example is excessive amount of high fructose corn syrups causing insulin resistance leading to obesity and its related complications, which is an undesired effect. High Fructose Corn Syrup and Obesity Gene Activation. High fructose corn syrup was introduced to our diet a couple of decades ago. Excessive ingestion of high fructose corn syrup has activated a gene called “Aldolase B enzyme gene” that metabolizes fructose. It is believed that gene was silent for years. Activation of this gene from the increased ingestion of fructose in or diets, has caused higher levels of blood sugar and insulin, causing excessive gain in body fat, leading to more people being overweight or obese. This is an example where a change in environment, our food supply, has activated a normally silent gene to an active gene. Polyunsaturated Fatty Acids (PUFA’s) and Gene Expression
The Calorie Intake Paradox
Body-Profile Type Nutrition Guidelines
Enough Calories
What Kind of Carbohydrate Foods Do We Need?
Glycemic Index / Glycemic Load
Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health. The first table lists some examples of the conventional nutrients found in fruits and vegetables, while the second table lists the new category of beneficial substances, generally referred to as phytonutrients
CHAPTER 14. NUTRITION PROGRAMS
1,800 CALORIES PER DAY. 20% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
DAILY ALLOWANCE OF SERVINGS
1,800 CALORIES PER DAY. 40% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
1800 CALORIES 40% STARCH. DAILY ALLOWANCE OF SERVINGS
2,000 CALORIES PER DAY. 20% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
DAILY ALLOWANCE OF SERVINGS
2,000 CALORIES PER DAY. 40% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
DAILY ALLOWANCE OF SERVINGS
2,200 CALORIES PER DAY. 20% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
2,200 CALORIES PER DAY. 40% STARCH. NUTRITION PLANS
2,400 CALORIES PER DAY. 20% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
2,400 CALORIES PER DAY. 40% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
2,600 CALORIES PER DAY. 20% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
2,600 CALORIES PER DAY. 40% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
2,800 CALORIES PER DAY. 40% STARCH. NUTRITION PLANS
DAILY ALLOWANCE OF SERVINGS
CHAPTER 15. FOOD SUBSTITUTION LISTS
Using The Food Substitution Lists
Vegetables (nonstarchy) Substitution List
Starch Food Substitution List
Milk and Yogurt (skim / low-fat milk and yogurt) Substitution List
Protein Substitution List
Fats Substitution List
Additional Foods
CHAPTER 16. BODY-PROFILE TYPE™ EXERCISE
SOME OF THE HEALTH BENEFITS OF EXERCISE AND BEING MORE. PHYSICALLY ACTIVE
Exercise is for Enhancing Life, Not Just For Losing Excess Body Fat
CHAPTER 17. EXERCISE TOPICS
REMEMBER
CHAPTER 18. BODY-PROFILE TYPE EXERCISE PROGRAMS
REFERENCES
Отрывок из книги
This book is a must read for anyone interested in weight loss, weight maintenance, health, and longevity. Besides the doctor developed, doctor tested, and doctor recommend program, Dr. Karatoprak includes content explaining his unique breakthrough approach, which is interesting reading for health minded people.
From working in the health, fitness, weight loss, and performance product, program, research, and education businesses, I am constantly on the lookout for the next great breakthrough. In fact, over the decades I have developed numerous weight loss programs and products for the general public, athletic people, and health professionals. This puts me in a position to recognize a real breakthrough, which Dr. Karatoprak’s approach is; an approach that has the potential to help millions of people who are struggling with losing weight and weight maintenance and related health issues.
.....
On a historical note, when you take a look at the weight loss book trend that started back in the 1940’s with journalist Donald Cooley’s “The New Way To Eat and Get Slim”, nothing much has changed significantly. His weight loss approach was low calorie (too low calorie), increased protein, reduced carbs, and moderate fat, with plenty of low calorie vegetables. Subsequent weight loss books have just kept on serving up this generalized “low calorie” diet approach, wrapped up with seemingly new and different nutrition features. But, putting these features aside, when you get to the part of the book where the diet plan is presented, they turn out to be generic one-size-fits-all, low calorie diets, actually “too” low calorie diets.
Evidence based evaluation on popular diets done by Northwestern University and my experience dealing with patients, regardless of macronutrient composition (protein, carbohydrate and fat) of weight reducing diets, total intake less than 1,500 calories per day resulted in weight loss without physical activity. This is not the best way to approach weight loss; it underscores the fact that when caloric intake is reduced low enough, weight loss occurs. However, there are severe implications to this low calorie dieting as presented herein.
.....
