Thou Shalt Eat Smaller Meals.
One sure fire way to kill a diet is to overeat.
Calories Stored As Fat
When you overeat, even if the calories come from good food sources you will store the calories as fat. When you consume too many calories the excess over your immediate need is stored in your fat cells.
It also causes fluctuations in hormones that make the burning or utilization of fats more difficult. For example, eating a meal high in carbohydrates will cause the release of insulin (a hormone that allows cells to uptake glucose).
However, insulin also acts on adipose tissue to inhibit the release of fatty acids and will actually promote their synthesis. Eating smaller meals every 3 to 4 hours will improve your physique in several ways.
| What Is Adipose Tissue?
Adipose tissue is an anatomical term for loose connective tissue composed of adipocytes. Its main role is to store energy in the form of fat, although it also cushions and insulates the body. It has an important endocrine function in producing recently-discovered hormones such as leptin, resistin and TNF?.
It will provide you with constant energy throughout the day. Eating regular meals keeps you from getting hungry and your body from experiencing intermittent starvation.
Eating regularly also feeds your muscles, and feeds the body so it can burn fat and not go into starvation mode which is the bodys way of protecting itself.
Eating smaller meals every three to four hours also aids metabolism and weight loss (promotes storing rather than burning calories).
It will also help optimize your metabolism and increases enzyme production in the digestive system. Eating smaller meals more gets the body in a fat burning mode instead of a fat storing mode.
It decreases the bodys ability to create excess fat since insulin levels will not rocket which also inhibits fat burning.
Thou Shalt Eat The Right Amount
Of The Right Carbohydrates.
High glycemic carbohydrates (e.g., fruits, white rice, white potatoes, bread, and pasta) are converted to glucose too quickly spiking insulin levels and causing the excess calories to be easily stored as fat.
| The Glycemic Index
The Glycemic Index (also glycaemic index, GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal) glycemia. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto.
Consumption of these shalt be minimized. Instead consume small amounts of low Glycemic Carbohydrates are broken down gradually to help maintain an even blood-sugar level).
By properly managing carbohydrate intake this will provide many benefits, such as reducing the risk of heart attacks, decrease stored body fat, and reduce the risk of cells becoming insulin resistant.
Thou Shalt Increase Consumption
Of Fibrous Carbohydrates
& High Quality Low Fat Protein
(e.g., turkey breast, chicken breast, non-fat yogurt, and cottage cheese)
Increasing these items will help ward off hunger between meals, fuel muscle growth and will NOT spike your insulin levels (which can be detrimental to building lean muscle mass).
Eating small amounts of fibrous carbohydrates with your protein meals will also increase the protein assimilation. People involved in consistent, intense exercise require more protein intake and the muscle-building effects of weight-training can be enhanced by a high-protein diet.
Thou Shalt Minimize The Consumption
Of Processed Foods.
Dieting will decrease your sources for essential nutrients. As you increase your training intensity your body needs for essential nutrients will increase.
Since foods that have been processed lose many of the needed nutrients your body will remain hungry and will continue to try to satisfy itself by eating more food.
This is not efficient and a sure fire way to keep that six pack hidden. Instead increase the consumption of natural, whole, unprocessed foods which will help your body meet its needs without extra calories, while also minimizing cravings and while increasing satiety.
Thou Shalt Track & Prepare!
Preparing your meals in advance allows you to weigh and measure foods your foods, rack what you are consuming and avoid processed, high sugar, high fat foods that derail many good diets and the best of intentions.
Monitoring what you eat using a food log helps remove certain uncertainties and allows you to better objectively evaluate how you are doing, and how your body to the diet, It will also be a definitive way to identify potential deficiencies (in protein) or excess (such as in fat or calories).
A Food Log
A food log also will help you stay on track since many people often forget or underestimate the effect of the small snacks, candies, and other items that pop into the diet each day.
By tracking your food intake you know what you are eating and you can make needed adjustments to your diet as needed. Accountability. Another benefit that I have seen from my years of personal training experience: the act of writing down what you eat seems to make people eat less.
Thou Shalt Cycle Calories.
By cycling your calories (i.e, 1600 on day 1, 800 on day 2, 1200 on day 3, 2000 on day 4, etc.) you will be able to trick the body from wanting to slow down the metabolism.
Cycling calories keeps your body working optimally, allowing you to maximize the calories you will burn without reaching a plateau. Carbs should also be cycled so your body does not adapt and limit the amount burned.
Thou Shalt Supplement.
Dieting can cause nutritional imbalances or deficiencies that can negatively impact several metabolic functions, so pay special attention to your diet, and any cravings you may have so that you do get all the vitamins and minerals your body may require.
Without them the body may go into survival mode as previously discussed. Taking the right supplements can also help increase your bodys ability to burn fat. Proven non stimulating supplements aid in fat burning include:
L-Carnitine, is essential for the transformation of fatty acids into energy for muscular activity and reduces the accumulation of lactic acid. It also clears the bloodstream of ammonia and aids in creating glycogen, the form in which the body stores glucose.
Conjugated Linoleic Acid
Conjugated Linoleic Acid (CLA) assists the body in fat burning, building and retaining lean muscle by transferring long-chain fatty acids, such as triglycerides into mitochondria where the compound is oxidized to produce energy.
Calcium Pyruvate increases energy levels and the metabolic rate by enhancing the transport of glucose and protein into muscle cells and increasing the amount of ATP available to the mitochondria.
Essential Fatty Acids
Essential Fatty Acids (EFAs) such as Omega-3 and Omega-6, help regulate the transport of substances in and out of our cells via protein channels, pumps, and other mechanisms.
EFAs also activate fat-burning enzymes in the body, minimize enzymes involved in storing fat, while also serving as an excellent energy source maintain lean mass when on a carb restricted diet.
Thou Shalt Train Intensely With Weights
But NOT Train Intensely With Cardio.
Increasing the intensity of your work outs with weights will burn more calories and more stored fat (explained below). It will also help increase lean muscle mass, which will raise your metabolic rate and burn more calories as well.
Increasing the intensity of your work out can be done in one of several ways (Increasing the weight, shortening rest cycles, varying the number of sets, etc.
The advantage of low intensity cardio is that most of the calories burned will come from stored fat and not other sources such as glycogen, and protein (muscle). Low intensity exercise burns more fat because fat is a slow burning fuel that requires oxygen.
When you work out intensely oxygen is not always efficiently delivered to the cells in sufficient quantities which causes the body to burn more carbohydrates in order to keep up with increasing demand.
The body then adapts to use glucose as the predominant energy source since glucose does not require oxygen. To burn fat directly you need to exercise at a lower level of effort (between 55 % and 65 % of your maximum heart rate) and for longer duration.
|HEART RATE CALCULATOR|
Thou Shalt Be Early To Rise.
Working out in the morning can be advantageous for several reasons. One main reason being that the body's glycogen levels will be lower in the morning (assuming you last ate at dinner time and have essentially fasted for 10-12 hour fast).
Exercising before eating also causes your body to mobilize more fat because of the unavailability of glycogen and because after fasting your insulin levels are the lowest (insulin interferes with the mobilization of body fat).
This also ensures increasing levels of glucagon (a hormone that stimulates the release of fatty acids from adipose tissue while inhibiting the breakdown of glycogen from the liver).
The combination of low levels of both insulin and higher levels of glucagons (i.e., a low insulin to glucagons ratio) will create a superior fat burning environment when combined with low intensity, aerobic exercising for a prolonged period of time.
Thou Shalt Chill!
Avoid stress as much as possible. Stress increases fat storing due to increased acidity in the body and increased levels of cortisol. Many people also binge eat when they are stressed since binge foods satisfies because they tend to raise serotonin levels. Learn to relax as much as possible and keep a positive attitude. Exercise or go for a walk to reduce the stress. You will look and feel so much better.
So, forget that last supper and look to the future. Following these simple diet commandments will have you lwell on your way to looking your best in no time!!