By: Dr. Douglas McFarland
Carbohydrate-rich foods like potatoes,pasta, and rice are considered high glycemis foods. your body treats them that same as sugar. they stimulate your body to release insulin, which will turn excess carbohydrate into fat. Bodybuilders and endurance athletes like to stimulate insulin release after a workout because insulin helps replenish their muscles with carbohydrate. But when dieting, you want to avoid spikes of insulin secretion. To stop surges or spikes of insulin secretion, avoid simple or high glycemis carbohydrates. Shoot for 50-100 grams of carbohydrate from a single meal within a couple hours. For the first few days of your diet, eat as few carbohydrate-rich foods as you can. After your first week, eat only low glycemic carbohyfrates like lettuce or salad greens, grapefruit, and apples. These food do not stimulate rapid insulin production or fat storage.
2. Skip alcohol!
It's fat free but loaded with calories. alcohol raises levels of cortisol, a stree hormone that also promotes fat storage.
3. Don't skip Meals!
Whenever you feel "starved", you trigger hormones that slow you metabolism. there is no greater enemy for dieter than a slow metabolism. Skipping meals can also lead to overeating to staisfy your appetite. Instead eat 5-6 small meals throughout the day. studies show you'll eat fewer calories this way.
4. Eat protein with every meal or snack!
First, protein provides your body a "sustained-release" form of energy. When broken down for energy, protein is used slowly. Prioviding a more constant energy level without extra calories. Second, protein provides the amino acids your body needs to prevent breakdown of your own muscle. On many fad diets, rapid success in weight loss is usually due to muscle and water loss, not fat loss. Remember, when your body is "starved" it will act like a cannibal and consume your own muscle for enerfy too. Many low carbohdrate, high protein powders and snacks bars are great choices for those between meal feedings.
5. Aim for 1 pound of fat loss per week!
Any more than a pound or two of weight loss is probably from muscle and water loss. Not only is your body weaker after losing muscle, but your metabolism is also slowed. This is why most dieters gain much of their weight right back afyer a fad diet. Unfortunately, loss muscle is hard to replace.
6. Eat Fat?
Yes! cettain fats are essential for your body's normal function-you can't live without them, They are normally referred to as essential fatty acids (EFA's). Most important are linoleic scid (omega-6) and alpha-linolenic acid (omega -3). They are necessary to maintain healthy skin,joints,hormone levels and mood. Research showing their benefits for the entire cardiovascular system is growing daily. These EFAs will also help you fell full longer after meals. Your stomach naturally empties more slowly when you eat any type of fat. Flax seed oil is the most economical source of omega-3,omega-6 and omega-9 fatty acids. it can be easily added to your protein shake or salad dressing. because of its mild flavor, many people take it straight from the spoon! fish oil sources of these EFA's are also excellent, but tend to hvae a slight fishy taste and come only in softgel capsule form.
7. Splurge once a week!
When your diet becomes so restrictive that you can'y go out to dinner, visit freinds or go to the ballgame, your chances of staying on the diet are very slim. Allow yourself one meal a weeks to eat any way you shoose. Be flexible and reasonable with your diet program.
8. Build muscle and burn calories while sleep!
By building muscle with resistance exercises (weight lifting), not only will you burn calories exercising, but you will continue to burn more calories while you sleep! By increasing your lean body mass (muscle), you will directly increase your basal metabolic rate. This is why a 230 lb. bodybuilder with 5% body fat needs to comsume huge amounts of food tomaitain his muscle, even when not working out. A 230 lb. sedentary man with the same calorie intake would pack on the fat!
9. Exercise in moderation!
You can triple your metabolic rate with cardiovascular exercises like running, bicycling or swimming. starting too strong may be costly. As we age, none of us are as resilient as we were at 18! don't let injuries sabotage your plans. Start with 30 minutes of your favorite cardiovascular ecercises, 3-5 times weekly. Gradually increase your exercise intensity as you go.
10. Throw out your scale!
Losing fat is the goel. Rapid weight loss is a indication of muscle and water loss, not fat burning. If you need to chech your progress to keep motivated, you can use a tape measure to measure inches lost or a special scale that estimated body fat. at your local sporting good store ask for a scale that measures body fat by impedance. Rember, don't just follow the pounds.
11. Always take your vitaminss!
With our over-processed Western diet, you simply can't get all the vitamins and minerals you need everyday. A high potency supplement will make sure you are not missing any of these vital elements of your diet.
12. Stay well hydrated!
Drink al least 6 glasses of water daily along with a fiber supplement. When you burn fat, you may be prone to dehydration and constipation. Psyllium,alfalfa tablets and other natural fiber products will help regulate your bowel habits while your body becomes accustomes to your new dietary program.
If you follow these tips, you will have better sucess in shedding your unwanted fat! And you'll be doing it in a healthy, muscle-sparing fashion.