EAT MORE - WEIGH LESS! Part 3, Conclusion

EAT MORE - WEIGH LESS!

 Part 3, Conclusion

There is one thing I hope you take from this article, you do not have to starve yourself to death to look good. You simply have to eat the right foods at the right time of day based on your activity levels for the next 3 hours. If you remember in Part 1 I spoke about the Golden Rule, "Eat for what you are about to do, not for what you have already done." The second thing I hope you will remember is, "Eating fats will not make you fat"! Eating the wrong foods at the wrong time WILL!

Here's what you need to know in order to establish you caloric requirements for the day.
1. Body weight
2. Lean body mass weight
3. Body fat % and lbs of body fat you carry.
4. Your body type (endomorph, ectomorph or mesomorph)
5. Daily time and activity chart
6. Gender
7. Age
8. Activity history and basic medical back ground.
9 Hydration level
10. Blood Type

I personally like to add a comprehensive blood panel to check for possible metabolic dysfunction or hormonal issues that may be causing problems.

Once you take in all the data you can sit down with a nutritional consultant and establish your daily BMR and calorie expenditure for the day. Once that has been established you can then design your custom nutrition program based on your needs and desire to obtain that lean stealth look.

Meals should be eaten every 3 hours, why? To keep your blood sugar stable and keep your muscles fed with protein.

The volume of food for each meal will be based on the type of activity you will have for the following three hours of your day. Too many carbs during an inactive time of the day is something you need to avoid, in fact lower calorie meals should be eaten before your periods of inactivity. Breakfast should always be no less than 1/5 of your calories or 20% for the day, get your blood sugar levels to normal range and get your metabolism running in high gear.

The highest calorie meals should be eaten before you most active periods of the day. IMO Protein consumption should be distributed evenly with each meal throughout the day, your carbohydrates and fats should fluctuate based on your energy needs during the day.

Another big tip: Take 1 gram of L-Glutamine with each meal and your hunger levels and cravings will all but disappear.

If you recall I also said I would discuss the fat intake today. What you are about to read may very well go against what your current nutritionist or personal trainer may recommend. So please discuss this with them before you change you eating program.

There are fats that in fact will speedup your metabolism and speed up fat loss. However it will require some disipline on your part to stick with the program.

Recent medical studies and several Universities have done extensive research on the use of fats 
to increase the metabolism and in fact turn on the fat burning machine within our body.



Some people struggle with weight loss simply because they are using the wrong foods for energy and we have ALL been mislead by the medical industry on how evil fats are to the human body, when in fact the truth is the complete opposite of what's been preached since the late 1960's. What I mean by wrong foods is simple, many people have digestive resistance to carbohydrates and in particular GLUTEN. You very well could be one of the millions of people that would do far better on weight management on a diet low in carbohydrates and higher in healthy fats.

Fact: Coconut Oil (in it's raw form) Is by far the healthiest fat you can possibly consume. Contrary to popular beliefs Coconut oil is 100% MCT oil and does not serve as an Omega 6 fatty acid. Too much Omega 6 can and will cause inflammation in the body. Coconut oil aids in reducing inflammation and also serves as an excellent energy source for the brain and yes even muscle tissue as well.
So if you think you may be sensitive to carbohydrates you really need to have your program constructed using fats in your meals over complex carbohydrates. The biggest group of people that benefit from a program like this are typically have type O blood but is not limited to just this particular group.

Coconut oil is quickly converted into an energy source called ketones. The awesome thing about ketones is they cross the blood brain barrier and feed our brain the valuable nutrients it needs to function normally. The second benefit is it turns on the fat burning furnace in our muscles.

The key to success is to maintain ketosis for extended periods of time and allow the body to burn the stored fats that are typically left untouched when carbohydrates are present in the diet.


I know I mentioned I would talk about caloric requirements and I did, I just did not give you any numbers or percentages just yet. The fact is every single person will have different needs based on their ten (10) question we ask when you visit us. Yes even the percentages of proteins to carbohydrates to fats will vary based on a number of factors. This is what makes your programs with us so unique. I often here people comparing notes on their diets and that get confused because what they are eating may be the complete opposite of what the next person is eating. There are just too many variables to give a base program that will work for everyone.

Burn the Belly Fat and keep your tummy FLAT!

Here are some proven steps to help keep your body fat on the retreat.

1 EAT HEALTHY FATS

When trying to drop fat, it may seem appropriate to reduce dietary fat. At 9 calories per gram, fats are a denser caloric investment than carbs or protein. But fats are, in fact, good for you, and consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have numerous health benefits, including being good for your heart and cardio-battered joints.

Polyunsaturated fats, such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil are the ideal choice (especially omega-3s).

2 ADD A HIGH-CARB DAY

When dieting down, most people turn to low-carb diets. (We can see you nodding your head in affirmation.) But what most seem to forget is that carbs are your body’s preferred fuel source and adding a high-carb day now and then can really rejuvenate the metabolism and get that engine revving again.

A low-carb diet long term can actually end up having adverse effects as leptin – the satiety hormone -- levels fall faster when on a low-carb diet and this in turn ends up slowing down metabolism and actually making you feel more hungry.

Try to plan your high-carb days around your more intense sessions, such as leg day, and take down those higher-carb meals pre- and post-workout. Adding 1-2 high-carb days will essentially mean you are carb cycling and will help you avoid any plateaus that may be on the horizon.

3 EAT PROTEIN PLENTY OF PROTEIN

This is a no-brainer, right? At only 4 calories per gram, protein is an ideal choice for keeping your calorie count in check. It also keeps you fuller longer and rebuilds and preserves muscle. Research has also found that a high-protein diet increases fat loss because it increases metabolic rate and decreases hunger.

You should consume a range of .8 to 1.5 grams per lean body pound of weight.

4. HYDRATION IS CRUCIAL

You can try to will yourself into eating less at each meal, or you can put some proven science to work for you at the dinner table. A 2010 study found that participants who drank a full glass of water before dining typically consumed 75-90 fewer calories from that meal. It’s not complicated – the extra water made them feel fuller.

Drinking more water will also ensure your metabolism is running smoothly and will ensure that you stay hydrated. Additionally, consuming more water keeps your body shedding more water. Some athletes find that they retain less water when they begin consuming more. Aim for half your body-weight in ounces per day. So a 200-pound individual should strive for 100 ounces.

5. CHOICE OF EXERCISE

I find that mixing HIIT workouts with resistance exercise are the most beneficial and effective methods for dropping unwanted body fat. The resistance exercise builds lean body mass. The more muscle the higher the metabolism runs. and the HIIT training stokes the metabolism up to 48 hours after the training session. So make sure you hit the gym 2-4 times a week and perform some HIIT exercises 2-3 times a week as well.