THREE KEY ELEMENTS OF WEIGHT LOSS
If you are currently overweight, dieting without results, or going too long between your meals your body is likely in fat storage mode. Would you like to learn how to “flip the switch” on your metabolism and turn it into a fat burning machine? These three elements will show you how to eat the right foods in the right combinations and intervals to create fat burning effects. When you learn to eat this way you will not only be able to lose weight, but you will have optimal energy and most important you will improve your over-all health.
There are three keys to flipping the switch to get your body into “Fat Burning Mode” and Stabilize Blood Sugar. These three keys are:
1. Meal Intervals: eat every 3-4 hours
2. Meal Ratios: Eat protein carbohydrate and fat each time you eat
3. Meal Sizes: Eat the appropriate meal portions.
You should eat every 3-4 hours throughout the day. Your first meal should be consumed within an hour of the time you get up in the morning. You should then eat every 3-4 hours throughout the day. This means you will eat 4-6 times per day.
When eating this way you should never feel as though you are “starving” and you should feel “ready to eat” when it is time to eat. If you are hungry in 3 hours then eat your meal. Do not go longer than 4 hours without eating. If in 4 hours you do not feel hungry then eat just half of a meal. This will help improve your metabolism.
Each time you eat you should include a serving from each of the 3 energy nutrient groups. This means you will include PROTEIN, CARBOHYDRATE and FAT at each meal, or every time you eat.
Typical ratios for the “average” man or woman are 35% of the calories at each meal should be from PROTEIN; 35% of the calories at each meal should be from CARBOHYDRATES; and 30% should be from FAT.
The appropriate meal size, or number of calories per meal, will vary from one individual to another based on their gender, activity level, and health history. A typical appropriate meal size for the “average” female would be about 250-300 calories per meal. A typical meal size for the “average” male would be around 400 calories per meal. The table below illustrates how many “grams” or “calories” should come from PROTEIN, CARBOHYDRATE & FAT at each meal depending on the total size of the meal.
HIGHER QUALITY FOODS YIELD BETTER RESULT
Now that you understand the three keys to stabilizing your blood sugar, getting the results you want, and getting your body into FAT BURNING mode, there is one more critical piece of information you must understand. This is about the QUALITY OF FOODS you eat. Higher quality foods yield the best results. “High quality” carbohydrates, fats and proteins encourage your body to burn fat. Low quality foods encourage fat storage. We’ve provided a list of foods for a reference guide, but here we are giving a couple of quick tips :
Sugar, products made with refined flour and processed foods are the enemy and do not support health. And remember, some so called “health foods” are still loaded with sugars, sometimes hidden. When you look on a food label any ingredient ending in “ose” is some sort of sugar. This includes high fructose corn syrup, dextrose, maltose, etc.
Whole, natural, unprocessed foods are your healthiest choices. These foods are the ones that can be found with little or no packaging in your grocery store and/or have only one ingredient.