- by The Fitness Cafe
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- Aug 10 2017
Fat loss Tips
1 Eat more protein
– Protein is great! Upping your protein intake will help
protect your muscles from breakdown when your calories are lown. Protein
also stimulates glucagon secretion. Glucagon is a hormone that will help
liberate stored fat. It is important to consume protein with every meal.
When working to lose body fat replacing carbohydrate calories with
calories from protein is an excellent strategy for controlling insulin (an
essential component of fat loss).
2. Eat more often
– More frequent feedings will provide your body with a
constant stream of nutrients, helping prevent catabolism (muscle
breakdown) when you are calorie deficient. Another way to guarantee that
you do now lose any muscle whiles dieting is by
weight training Plus grazing” can help curb hunger because you are constantly eating.
Consistently eating more frequently has been shown to increase the thermic
effect of food. The thermic effect of food is the increase in your
metabolism elicited by eating. With a higher thermic effect of food you
will burn more calories throughout the day.
3.Make green leafy vegetables your friend
– High protein intakes can make
your diet acidic but increasing your vegetable intake will help counter act
this and make sure your body is running in top condition. Green vegetables
are also loaded with vitamins, cancer preventing phytonutrients, low impact
carbohydrates, and fiber. If losing bodyfat is important to you then you
need to bump up your green vegetable intake.
4.Save starches for after workouts
Nutrient timing is one of the foundations
of the Naked Nutrition approach. A cornerstone of nutrient timing is
carbohydrate timing. Low glycemic carbohydrates (green vegetables,
fruits, beans, etc) should make up the bulk of your carbohydrate intake but
don’t shy away from starches (sweet potatoes, brown rice, quinoa, etc) and
some simple sugars (dextrose and maltodextrose) after your workouts.
Research has shown that when you consume carbohydrates around your
workout these carbohydrates do not get stored at fat. They will actually
help improve recovery so that you can train harder next time.
Eating foods that are high in volume but not calories
(nutrient dense not CALORIE dense) will keep you full but not fat. This is
a huge secret of the exceptionally lean. People that maintain low body fat
percentages don’t walk around hungry all the time. They understand the
important of eating nutrient dense but not calorie dense foods. Spinach,
lettuce, green peppers, and broccoli are great foods that you can eat lots of
with out getting a lot of calories. Egg whites expand a lot if you beat them
long enough (just not too long so you make meringue) and make your feel
like you are eating a lot more calories than you are.
6.Don’t cut fats too low
mistake. Reduce your saturated fat intake (so it is not excessive, 7-10% of
calories is good) but make sure you get enough monounsaturated (olive oil)
and polyunsaturated (fish oil, flaxseed, and nuts) fats. It was originally
thought that removing fat from a diet would be ideal because fat has over
twice calories per gram compared to carbohydrates or protein. But certain
fats are important for healthy skin, cardiovascular function, and even fat
loss. Fats also can increase satiety and the palatability of meals. So don’t
cut your fats too low!
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