The Taylor County News, July 18, 2024, Page 4,
The Fat Burning
Effect Of Food
By Wade Yoder, www.wadeyoder.com
Master Trainer & Fitness Nutrition Specialist
It may sound crazy, but the foods we select can actually increase the level of thermogenic
activity (calorie burning) that happens in our body. This is a big part of why not all calories
are created equal. To say all calories are the same is like saying riding in a car for 5 miles vs.
running the 5 miles are the same because the distance is the same, though they're both the
same distance, the one simply burns more calories than the other. This can be the culprit (in
problems losing weight) when a person only concerns themselves with a certain number of
calories and not where the calories are coming from.
An example of the above would be a salad, several servings of vegetables, and a chicken
breast vs. a milk shake. The amount of calories you will burn digesting the vegetables (es
pecially raw vegetables) will be much higher than the milk shake. Easy to digest foods jack
your sugar levels up. and if you're not actively burning this rapid entry of sugar into the
blood, it will get carted off to your bitty deposit areas.
1 + 2 = obesity and our current diabetes epidemic:
1. Long ago. due to less modern conveniences, our ancestors had much more activity in
the course of the day, and many of these individuals got much more exercise (from their
activities of daily living) than the typical person does today that exercises 3-4 hours per
week.
2. Typically, an individual or family had 20-50 different food choices or less around them to
choose from (mostly made up of fruits, vegetables, eggs, nuts, meats, and dairy). Now, there
are 1000s of fast food, packaged and processed food, and snack choices to choose from. Many
of these foods almost immediately cause sugar spikes and do not contain the micro nutrients
that protect us from disease or the self-regulating fibers that slow down the sugar absorp
tion, like natural foods do.
The key to creating a fat burning environment: Surround yourself with foods that take
longer to digest (such as raw vegetables, nuts, and other unprocessed foods) and create ways
to squeeze in more activity, such as walking, squatting, taking the stairs, parking further
out in the parking lot, rapid house cleaning, yard work, Or manual labor at your job. You can
turn activity into exercise by doing it more rapidly.
The main purpose of eating is calories, but we need those calories to break down over a
longer period of time to sustain us properly in keeping our energy levels steady and to avoid
sugar spikes, as well as the ensuing fatty deposit buildup. When we know the prior meal was
heavy, we should always go lighter on our next meal or simply skip the meal.
Example moderate thermic (fat bum) effect: Sweet potato (with a little coconut, oil and
cinnamon), steamed broccoli, and tuna. The sweet potato gives carbs that last for quite some
time, the fat from the coconut oil gives a long source of energy, the cinnamon gives added
sugar control, the tuna gives us good lean protein for building muscle, which in turn, helps
build our metabolism, and the broccoli gives us a great source of fiber and micronutrients.
We can substitute beans (black beans, kidney beans, etc.) for our meat, or have a little of both.
Example intense thermic effect: Salad (oil and vinegar dressing) or other mix of raw vege
tables. and grilled chicken or tuna (you can substitute beans for the meat).
Fat burning tool chest for your kitchen: Oatmeal, eggs, apples, grapefruit, strawberries,
eggs, nuts, berries, broccoli, cauliflower, celery, tomato, beans, quinoa, tuna (grilled fish),
grilled chicken.
The above types of foods keep energy levels (blood glucose) steady and shrink fatty deposits!
Two foods that have a negative calorie effect: If a food has a negative calorie effect, it means
the food burns more calories than it provides. The two foods that are said to actually burn
more calories than they provide are celery and grapefruit.
Burning fat is as easy as 1-2-3:
1. Food, choice
2. Activity and exercise
3. Guard your food choices extra much surrounding time periods of low activity.
You cannot put jet fuel into a slow-moving vehicle and not expect problems!
(To contact Wade Yoder, please go to www.wadeyoder.com.)
Traverse Jurors (Continued from Page 1)
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Truelove, Tommy Ray Tuck
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Heather Christine Turner,
Zandra James Turner, Dona
Lynn Wadsworth. Michael
Wainwright, Tyler James
Whitt. Deborah A. McDougald
Williams, Shelia Molton Wil
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Natasha Nicole Windham,
William Tyler Yaughn, and
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(Age determination date is Sept, 1, 2024.)
Birth Certificate must be provided before the first game,)
Age Groups: Tackle ages 6-8,
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Football Registration & Pre-Practice Workouts are every
Tuesday & Thursday, July 23rd through August 8th,
from 6:30
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starting at 6 p.m. ( at the Recreation Department
Registration ends August 16th.
Sign-up fees are $25 for football,
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Coaches must sign-up in Butler at the
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For more information, please call (478) 391-0563
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