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EATING TO FUEL THE BODY & LOSE FAT FOR GOOD

Protein and Fat Loss

Protein is important because:

Forms muscle, bone, blood hormones and cells
Repairs tissues
Supplies energy
Makes up approximately ½ the body’s total weight
Enhances brain function
Tells the brain “STOP EATING”
Stabilizes blood sugars
Reduces cravings for sugar and carbohydrates
Protein – Go Lean
Choose meats that are grilled baked, broiled or poached-not fried. The leanest choices are:

Fish – Cod, flounder, grouper, tuna (in water), shell fish-crab, scallop, shrimp, lobster.
Game Meat – Deer, buffalo, elk, ground turkey or other meat no less than 98% lean.
Meatless Options – Egg whites, eggbeaters, PROTEIN POWDER/PRE-MADE PROTEIN SHAKES).

 

Carbohydrates and Fat Loss

Carbohydrates are important because:

Body’s primary source of energy.
What is not converted into energy the body stores as FAT.
Over consumption of simple carbohydrates is the leading cause of weight gain.
Complex carbohydrates provide vitamins, minerals and fiber.
Complex carbohydrates may help reduce the risk of certain cancers, obesity, constipation, cholesterol, diabetes and other diseases.
Low Carbs – Celery, collards, green leaf endive, white mushrooms, mustard greens, spinach, sprouts, spring mix, radishes.
Mid to High Carbs – Cabbage, cauliflower, eggplant, kale, portabella mushrooms, summer squash, zucchini, asparagus.

Carbohydrates – Choices

Other important tips to consider when planning your carbohydrate sources:

Choose whole grains.
Choose foods with whole oats, whole rye, or whole wheat listed first on the label ingredients list.
Look for bread with at least 3 grams of fiber per slice.
Be wary of foods labeled multi-grain, stone-ground, 100% wheat, or bran. They are usually not whole grains
Brown rice, quinoa, and oatmeal are good choices.

Healthy Fats and Fat Loss

Fat is not a BAD word. Fats are important because:

Protects, lubricates, build and reproduces cells.
Help keep skin, hair and joints healthy.
Source of energy.
Insulates and cushions vital organs.
HEALTHY FATS include all cold water fish, including salmon; walnuts, almonds, various seeds and nuts, flaxseed, avocado, olive oil, almond butter, and peanut butter.

Water and Fat Loss

Water is important because:

Makes up 50-70% of the body weight.
Transports nutrients to their final destination.
Lubricates joints and spinal cord.
Regulates body’s temperature and removes waste products.
Water consumption should be one half your bodyweight in ounces per day.

Unhealthy Foods, Health and Fat Loss

Some important facts about unhealthy foods:

Interfere with calcium absorption.
Overstress the pancreas.
Increase buildup of fat deposition.
Over produce acids in the stomach.
Deplete the body of minerals and vitamins.
Affect brain functioning, alter mood and behaviors.
High Sugar intake has been linked to diabetes.
Instead of having a ‘weight loss emergency,’ this is an ideal nutritional plan and a way of making healthy changes for life. Losing weight does not involve ‘gimmicks.’ It involves being aware of the foods that you are putting into your body and making nutritious choices.

Plan Ahead

Designate a day to prepare all of your food in advance for the upcoming week. Purchase plastic containers, snack bags and shaker cups (used to mix protein powder when on the go).

Pack all your meals and snacks in a lunch cooler, and take it with you so you won’t miss a meal. If you have your meals readily available to you throughout the day, you won’t go hungry. Or worse look for sugar snacks to fill the void! Eating clean consistently to fuel your metabolism is the SECRET to LOSING FAT and keeping it off for good!

Once you get in the habit of start reading labels and being more aware of what you are putting into your mouth, you will spend less time in the gym killing yourself with mindless cardio, and you will be spending more time in the kitchen. You just might surprise yourself when you see that scale move!

April 6, 2014 | Uncategorized | 0

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