What to Eat
What do we need to eat? What kind of diet do we need to follow? I want you to know right from the beginning - I don’t agree with the "eating too much or too little" theory. My theory is this: what you eat and when you eat is more important than how much you eat. You should eat as much as you are comfortable with. And if you regularly follow the exercises I showed you above, your body will rule the amounts of food you eat.
In our case, the main goal is to force your body to grow taller, which mostly depends on the level of growth hormone in your body. As I mentioned before, there are three ways to increase growth hormone level:
You already know that I prefer not to go with the last two choices. The natural way may not work as fast, but it is the only safe way to increase you height!
Before I describe what to eat, I want you to understand the process of growth hormone release. I want you to feel confident about what you are doing.
After every meat our bodies go through a three - stage cycle:
1) In the first hour after eating, our blood sugar rises and insulin (a hormone responsible for the metabolism of sugar) is released, which supports the storage of excess carbohydrates and fat.
2) After the second hour, release of growth hormone begins and the level or insulin and blood sugar starts to fall. Growth hormone acts to build up muscle and bone protein, with the help of insulin.
3) Four or more hours after eating, the growth hormone concentrations are still at a high level, while insulin almost disappears. At this stage, growth hormone is braking down the body's fat, using it as a fuel to create energy.
If the growth hormone level remains low, insulin is free to turn almost every calorie into fat for later use. That is why we are gaining fat! If the insulin level remains low, growth hormone can melt away fat (our energy storage). Insulin and growth hormone are our friends, and the balance between them is very important.
So how can we keep this balance? Simple! Just keep doing the exercises I showed you in this book and you will not only get taller, you will also become much healthier in every way, and you will see how the shape of your body gets closer and closer to perfection.
These are the elements you will need to include in your diet in order to maintain the right growth hormone level and to structure and lengthen your bones:
Proteins are the foundation of all life. They manage very important activities of the body such as carrying oxygen in the blood, maintaining water and acid base balance, and maintaining growth of cells and tissue. About one-half of your dry body made of protein (about 80% of our full body is water). And you have about 0.5 to 1 gram of protein per kilogram of your body weight if you are just starting to exercise, and you should have up to 2 grams per kilogram of body weight after 2 - 3 months of continuous exercise.
The best sources of protein are chicken, fish, lean meat, egg whites, and soy products.
One of the most effective proteins is soy protein. The best sources of soy protein are soy milk, soy nuts, and soy flour. Egg whites is pure protein. A mixture of egg whites from hard - boiled eggs and mayonnaise with a little salt is good to eat 3 - 4 times a week. Another recipe is the protein shake: mix 2 - 5 boiled egg whites, 1 - 2 bananas, 3 - 6 strawberries, 1 teaspoon of vanilla in blender at high speed. You can add soy protein or milk or even vegetables. Try different proportions to match your taste. Drink this shake once or twice a day between meals or after exercise, and a smaller shake right before you go to bed. Protein should account for 25% to 30% of your diet.
Carbohydrates are the primary energy source for human activities, and are found in almost all the foods we eat.
What is the Glycemic Index?
The glycemic index (CI) measures how fast carbohydrates are absorbed into the bloodstream and how long it takes to rise your blood sugar level. Typically, this absorption will take place over a two to three hour period, depending on the person and the food being consumed. The glycemic index is a scale, meaning that a standard food is chosen and that food is equal to 100. Foods are then assigned relative to the value of the standard food. Normally white bread is considered the standard food.
The scale below is a basic part of the growth hormone diet because when we eat food with a high glycemic index, blood sugar is raised which, in turn, raises the level of insulin in the blood. As mentioned previously, high insulin does not let the growth hormone work efficiently.
The Glycemic Values for Various Foods with White Bread as the Standard Food.
You need to eat more carbohydrate foods with a low glycemic index.
Consider foods with a value of 85 and under for your diet. I’m not saying you should never eat food with a higher level of glycemic. Athletes, for example, need to eat foods with high glycemic carbohydrates during the 2 - 3 days before serious competitions in order to maximize energy output. The reason for this is that they need fuel for these extreme physical activities. So, sometimes, in stressful situations you may go with a little higher value. But in most cases, try to stay on the low end of the glycemic index. This will help your body to increase the release of growth hormone.
Carbohydrates should be about 50 - 65% of your daily consumption.