Ever heard the term “Skinny Fat”? What the?????
The generally accepted theory is that if you are overweight you are unhealthy, and if you are thin, you are healthy. But new research points to just how dangerous being skinny can be – if you are “Skinny Fat” that is.
The term Skinny Fat means you are under lean, but over fat – ie not enough muscle and too much body fat (especially belly fat). It seems it is better to be fat and fit than thin and out of shape!
While we know that a large percentage of the population is overweight, and that most have diabesity – the shocking news is that nearly 1 in 4 skinny people have pre-diabetes and are “metabolically obese.” What’s worse is, if you are a skinny fat person and get diagnosed with diabetes, you have twice the risk of death than if you are overweight when diagnosed with diabetes.
The “normal” range for BMI (Body Mass Index) or total body fat is 18-24. So if you’re BMI is over 24, but don’t think you’re overweight, have look at the chart below to see what “normal” looks like.
The facts are alarming because if you think you get a pass because you’re thin, you might need to take a second look at your health. You can be skinny and sick and be “metabolically obese”, which in the end may be even more dangerous.
The good news is that this is a solvable problem. Getting tested and working through the 10 steps to being a skinny healthy person is a scientifically proven, effective way to change your biology quickly. And the side effects are all good: increased energy, better sleep and even better sex!
The Cure for the Skinny Fat Syndrome
The cure for the skinny fat syndrome is the same as the cure for someone who is overweight with diabesity – and it’s actually quite simple.
- Eat a High Fibre/Low GI Diet – Lean animal protein (chicken, fish, and eggs), nuts, seeds, beans, vegetables, fruit, and small amounts of non-gluten grains.
- Power Up with Protein – Start the day with protein and have protein at each meal. This makes your metabolism run hotter and cuts hunger. Incorporate eggs, protein shakes, nuts, seeds, chicken, or fish.
- Don’t Drink Your Calories – No soft drinks, juices, sweetened drinks and no more than 3-4 glasses of wine or alcohol a week with meals.
- Avoid the Deadly White Powder or Flour – Including gluten-free flour products. Even whole grain flour acts like sugar in your body.
- Beware of Frankenfood – Factory-made foods are often science projects with fake ingredients including MSG (which causes ravenous hunger and is hidden as “natural flavouring”), high fructose corn syrup, artificial colours, preservatives, and chemicals.
- Eat From the Right Plant – If it was made in a plant stay away, if it was grown on a plant it is probably okay.
- Get an Oil Change – Eat omega-3 fat-rich foods including sardines and wild salmon and avoid refined and processed vegetable oils except olive oil.
- Get Going and Get Strong – Both cardio and strength training are key. Cardio builds fitness and improves metabolism, and strength training builds muscle so you won’t be a skinny fat person.
- Take Supplements – They grease the wheels of your metabolism and help burn calories and balance blood sugar. A good multivitamin, fish oil (EPA/DHA,) and vitamin D do the trick for 95% of people.
- Protect Sleep Time – Sleep deprivation alters metabolism and increases cravings for carbs and sugar. Sleep is sacred. Make your bedroom a sleeping temple and stay there for 7 to 8 hours a night.