EAT MORE - WEIGH LESS! Part 2 of 3.

EAT MORE - WEIGH LESS!

Part 2 of 3.

I left off yesterday making the statement that it's more calorie management than it is calorie restriction.

The key to fat loss is to feed enough nutrients to the body so it will not feed on itself, maintaining normal blood sugar throughout the day and allowing the muscle to burn the fat. The basic rule is you must burn more calories than you eat in order to lose weight. TRUE, however it's more complicated than that if you want to lose just fat.

Here's where knowing what to eat and when to eat plays a valuable roll in fat loss. There are a million different diets out there and guess what there are a million that don't work! The key to fat loss is NOT a diet, it is a life style change and educating yourself on the proper foods and beneficial supplements that will make your fat loss permanent.

First and most importantly you must feed your body the proper amounts of protein throughout the day. Protein should be consumed in amounts proportionate to your personal needs.
For example; A 25 year old male with body weight of 215lbs and has a bodyfat percentage of 12% can easily consume 25-40 grams of protein per meal where a female same age at 125lbs and 18% body fat should consume 15-25 grams of protein per meal.
The key is to keep the body in a positive nitrogen balance so your body will burn fat and leave the muscle alone. Eating to much protein at one sitting can cause your body to store the excess calories as fat. Not all proteins are created equal while some are excellent other proteins can cause health issues. That's why you should understand the Protein Efficiency Ratio (PER) of the foods you eat.

The next step is learning what the Glycemic Index is all about.

The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods. Foods are given a rating from 0 –100 on the glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low glycemic index foods will increase the body’s sugar levels slowly. A good understanding of the glycemic index can assist in weight loss and help control diabetes.

The glycemic index is complicated and cannot be generalised to all people. Different people will have different reactions to food. The body’s response to food will relate to several factors including; age, activity level, insulin levels, time of day, amount of fibre and fat in the food, how refined (processed) the food is, and what was eaten with the food. In addition to this, other factors such as the ratio of carbohydrates to fat and protein as well as how the food was cooked (eg. Boiled compared to fried or baked) and metabolism will determine the way your body’s sugar level responds after eating. Foods that have a low glycemic index will have little effect on the body’s sugar levels. Comparatively, foods that have a high glycemic index will have an instant affect on blood sugar levels. Ratings on the glycemic index have resulted from numerous studies; however, individuals should test their own reactions to food in relation to the glycemic index.

Here is a link to a Glycemic Index Chart online, although I do not agree with it 100% it is fairly close and will give you an idea as to how your blood sugar goes up and down based on the foods you eat.

http://www.glycemicindex.ca/glycemicindexfoods.pdf

As I stated before just counting calories does not work you have to know what the calories you are eating are doing in your body. That's why it's important to educate yourself on the foods you eat.

We will get into more details at the March 20 Seminar on Carbohydrates and their glycemic rating.

Tomorrow I will talk about healthy fats and how they can aid you in dropping unwanted fat pounds. I will also talk about the percentages of proteins, carbs and fats you should be eating (This will surprise you) and I will also talk about one of the most important things that most nutritionist leave out when they design a nutrition program for someone.