Admit it, you are not getting results from what you are doing. Your goal was to lose weight, tone-up, and lower your cholesterol. You are not a failure if you have not been training properly or not having the proper nutritional intake.
You have received advice from your friends and family. How many different opinions can one person get by asking a simple question? Let me tell you my my thoughts. If you ask twenty of your closest friends and family a question about weight loss, you will get twenty different opinions. Some of this advice is valid and some is totally off base.
I ask that you clear your head of everything you have been told or read and read this blog, it will help you achieve your weight loss goals!
What You Eat
The meals you eat should have a good ratio of fats, protein, and carbohydrates. Let’s explore the 1-2-3 Plan. With this plan you are going to maintain your weight if you are not exceeding your Daily Allowance of calories, which is based on many factors, including your lifestyle. Divide your dailycaloric intake into 6 parts. Calculate your daily caloric intake in the following manner:
- 1 Part fats
- 2 Part protein
- 3 Parts Carbohydrates
If your goals are to lose weight, then you should have your trainer calculate your Basal Metabolic Rate, Daily Allowance, and Daily Caloric intake. Most trainers will have you dividing your calories in the following manner:
- 40% Protein
- 40% Carbs
- 20% Fats
If leaning up is the objective, they might be aggressive and do the following:
- 45/50 Protein (you need to drink additional water)
- 35/30 Carbs (you need to have carbs for energy)
- 20/20 Fats (you need healthy fats in your diet)
Nutritional Rules
1. More Protein
Most people eat way too many carbs and do not get enough protein. Muscles start recovering shortly after you workout but the majority of recovery is while you are sleeping. The building block for re-building muscle is protein; it is like trying to build a house without lumber. The builder is there with his tools but it is just an empty lot.
High protein diets helps to promote fat loss and hypertrophy. Skidmore College in Saratoga Springs, New York, conducted research and found that people who get 40% of their daily calories from protein, for eight weeks, lost a higher amount of fat, practically belly fat, then people who follow a low fat/high carb diet. One of the reasons for this is protein boosts peptide YY, a hormone which supresses hunger and increases satiety.
2. Slow Digesting Carbs
The best carbs to eat are slow-digesting whole grains like brown rice, oatmeal, and whole grain breads, which steady and lower your insulin levels. The importance of this is you will not have an insulin spike which slows down fat burning and accelerates fat storage.
3. Healthy Fats
Fats are an essential to maintain a healthy body. Fats such as omega-3s have the potential of not leading to fat gain and actually help with fat loss. I know this does not make sense to you but if your daily intake of fat is 20-30% of your diet then you actually promote fat loss. Fatty fish (salmon), sardines, trout as well as peanut butter, almonds, walnuts, and olive oil are also a great way to have a good balance in your diet.
4. The Incredible Edible Egg
Eggs are for sure an incredible food. My suggestion is to eat eggs every morning, with a 1-3 ratio of whole eggs and egg whites. An egg promotes muscle strength and people who consume eggs report that they eat fewer calories in a day.
5. Watch Your Fruit
Scripps Clinic (San Diego) reported that eating grapefruit or drinking an 8oz glass of grapefruit juice 3x a day and eating normally will average a 4 pounds weight loss in 12 weeks. Some test subjects lost over 10 pounds without modifying their diet. This research states the effect is likely due that grapefruit appears to reduce insulin levels. Grapefruit is a great pre-workout drink.
6. Got Milk?
Calcium is an essential mineral and milk is a great source to get your daily calcium. Fat loss is increased with calcium, especially around the belly. The hormone calcitriol slows down fat production and is regulated with calcium. Eating 1% cottage cheese, milk, and Greek yogurt will build your protein levels and accelerate fat loss.
7. The Teachers Fruit
There are beneficial antioxidants in apples and they are also slow digesting. There is a compound found in apples called apple polyphenols that boost strength, slows down fat production/storage, and boosts energy and endurance.
8. Make it Spicy
Capsaicin is found in hot peppers and has been reported to promote caloric burn while resting as well they reduce hunger. Try adding hot peppers to your sauces and enjoy the caloric burn. You may increase this process by having caffeine when you eat hot peppers
9. Go Nuts
Loma Linda University in California studied the effects that nuts have promoted the fat burning process and found that nuts such as almonds, Brazil nuts, macadamia nuts, and walnuts help with fat loss.
10. Eat Your Avocado
Avocados have monounsaturated fat and a sugar called mannoheptulose which inhibits insulin release and increases calcium absorption. It is important to keep your insulin levels low to encourage fat loss.
Disclaimer: The information provided is for informational and educational purposes only and is not intended to substitute the advice of your physician or other health care professionals. Consult your physician or other health care professional before following any nutrition program, using any supplements or if you have any medical condition or are taking any prescription medications.
Member of ISSA
Mark Bloomfield, CPT
Certified Personal Trainer
Keep It Simple Fitness, LLC
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Post Title: 10 Nutritional Rules for Fat-Burning
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