Step five is manage your carbohydrate intake. The best way of correcting your metabolism is by minimizing processed carbohydrates and sugar and maximizing nutrient dense foods. One of the biggest changes we've seen in the last 100 years is a shift to a more nutrient poor diet. 85% of a typical Western diet calories comes from these seven items, vegetable oils, bad fats, highly processed fats, as well as wheat, rice, corn, sugar, barley, and potatoes. And most often in the highly processed form. These foods are disrupting our metabolism and making us sick and fat.

Excess carbohydrate in the diet has two main effects on your metabolism. Firstly, through the hormone insulin, the sugar molecule glucose enters the gut, then the blood and stimulates the release of insulin. And this causes fat storage in cells to be increased fat on your hips, Valley and around your organs, which increase your risk of metabolic syndrome and diabetes. effect is through fructose, the sweet molecule, this can only be metabolized by the liver. The problem with the sugar or the Western diet is that the liver cannot handle this excess fructose. This leads to the liver being injured and causing fatty liver and because of the disruption of the metabolism leads to insulin resistance, which contributes further to fat deposits, and obesity.

Obesity related diseases don't occur because of isolated sweets, like a slice of cake. It occurs because of repeated attacks of sugar and processed carbs, which are basically sugar. The standard Western diet of bread, oranges, potato sandwiches, sugary soda, sweetened yogurt and pasta is what leads to the constant stimulation of insulin and the overloading of liver with fructose. When this takes place over weeks and months. This results in accumulation of body fat also makes us sick with insulin resistance and eventually diabetes. In particular, this occurs because we often eat foods that are labeled as healthy capacitor, white rice and potatoes.

The worst carbs are the processed carbohydrates and sugar, better carbs in quotation marks of a higher in fiber and higher in protein such as brown rice, oatmeal, Volga wheat, legumes, and fruit. However, these still raise insulin and stimulate your liver hormones. The body doesn't differentiate between the sugar that comes from highly processed foods. And the sugar that comes from fruit, for example, doesn't make them bad foods, you have to consider that fact, what you need to do is focus on other foods first. to correct your metabolism you need to minimize carbs and sugar by prioritizing better foods. You to maximize nutrient dense foods, protein including fatty protein, especially animal protein, most vegetables, add good fats, don't be afraid and this means that you crowd out the processed carbohydrates and sugar and also crowd out the whole grain on protein rich carbohydrates because you're prioritizing the better healthy fatty proteins and non starchy vegetables.

So to summarize, your aim is to replace Foods that harm your metabolism, processed carbs and bad fats with foods that nourish you. carbs, especially processed ones, disrupt your metabolism by excessively stimulating insulin and overloading your liver. The problem occurs your diet is mainly bad carbs and bad fats. But even excess whole grain carbs are bad. In summary, eat more nutrient dense foods to minimize the metabolism disrupting foods, like carbohydrates and bad fats. In the next video, we're going to talk about how to achieve real balance in your diet.