Four Tips To Become A Fat Burning Machine
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1) Eat more protein
One of the best ways to burn fat is to consume plenty of protein. Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. Antibodies, enzymes, and many of the hormones in the body are all proteins. They enable the transport of nutrients, oxygen, and waste throughout the body, they provide the structure and contracting capability of muscles, and they provide collagen to the connective tissues of the body and to the tissues of the skin, hair, and nails.
You should aim to consume protein with every meal, not only because it will keep nitrogen levels high (which in turn will result in muscle growth), but because protein, compared to all other macronutrients, has the greatest thermogenic effect. Protein has a thermogenic effect of 30%, which means that for every 100 calories you eat, your body burns 30 while digesting, leaving you with 70 net calories.
Here is a list of foods that are high in protein:
MEATS - Meat cuts should be lean, trimmed & skinless.
- Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
- Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
- Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
- Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
- Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc. DAIRY - Choose mostly low fat dairy products
- Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
- Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
- Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)
- Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)
VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat
- Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
- Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins) - Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)
PROTEIN SUPPLEMENTS - These are available in powders/bars/drinks/etc.
- Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
- Casein Protein: (A slow digesting milk protein.)
- Soy Protein: (Derived from soyabeans.)
- Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
- Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)
- Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. "Complete" proteins contain all of these, whilst "incomplete" proteins do not.
2) EAT FAT TO LOSE FAT
MAKE SURE YOU EAT YOUR FAT!
So many people go on crazy low fat diets, its just silly. Fat is very important for the human body, we all need it for our body and brain to function properly. It is also very important in hormone regulation - especially testosterone production! Going on a low fat diet is counter productive. Fat does not make you fat, excess calories make you fat no matter what macronutrient those calories come from. Eat fat to help you lose fat!
HOW MUCH FAT DO YOU NEED?
Everyone should aim for at least 0.4 grams of fat per pound of their LEAN body weight (your overall body weight subtracted by your body fat percentage) so for example if you weigh 200lbs at 22% body fat you should consume at least 62g of fat per day (200 - 22% = 156lbs of LBW x 0.4 = 62.4). Don't be afraid of it.
WHAT ARE SOME GOOD SOURCES OF FAT?
- Peanut butter
- Coconut oil
- Canola oil
- Olive oil
- Egg yolks
WHAT ARE THE DIFFERENT TYPES OF DIETARY FAT?
This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans- fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
DOES THIS MEAN I HAVE TO AVOID SATURATED AND TRANS FAT?
No, just keep them in moderation and don't go overboard. You don't need to completely avoid all Saturated and Trans fats! Saturated fat has the biggest impact on increasing testosterone levels, so its not all just bad news. Consuming any type of fat is fine to meet your minimum requirements of 0.4g of fat per pound of LEAN bodyweight, but like I said before try to base the majority of your daily fat intake around Monounsaturated and Polyunsaturated.
3) GET A GOOD NIGHT'S SLEEP
Getting a good night sleep is very important for so many reasons. Sleep is important for recovery of the CNS (central nervous system) which is CRUCIAL for fat loss. Sleep is also a stimulator of GH (growth hormone) secretion. Growth hormone is one of the most powerful fat loss hormones in the body! Make sure you get at least 6 hours of sleep per night minimum to maximize your growth hormone release and increase your fat burning potential!
4) CONSUME FIBER
Make sure you consume fiber! It will help with your fat loss, fight against heart disease, cholesterol, diabetes and colon cancer and a huge role in fighting obesity.
Fiber is a compound that only plants contain. The fiber we consume is dietary fiber that only comes from plant foods such as oats, fruits, grains, etc. Fiber is broken down into 2 forms, soluble and insoluble fiber.
Soluble fiber, as the name implies, dissolves in water. These fibers bind to bile acids and excrete them from the small intestine. Surplus cholesterol is disposed of in the liver as bile acids. Bile acids are then transported to the small intestine where they aid in lipid digestion. Bile acids are also essential for the absorption of these digested products. This binding of bile acids would help to decrease the cholesterol levels in the blood. It has also been said that soluble fibers help to regulate blood sugar levels.
Soluble fiber slows gastric emptying while it stimulates digestive enzyme release. This enables better digestion of food as well as slows the rate of calorie surge into your blood and results in better metabolic control.
Insoluble fiber, again as the name implies, does not dissolve in water. This type of fiber is known as roughage. Though it is not dissolvable in water, it does absorb it, causing an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all its waste. By regular consumption of these fibers, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine.
Insoluble fiber is responsible for the full feeling you get after eating them. This helps dieters by allowing them to eat fewer calories without feeling hungry afterwards. Insoluble fibers are hard to digest, so when they finally get to a point where they can be released into the intestine, they are still slightly intact. It is this reason that they make up the bulk of your stool. Since the insoluble fibers are only partially digested, it is hard for the undigested calories to be taken up by the intestine. By reducing calories and decreasing the amount of cholesterol in the blood, one could potentially lose weight/fat.
The average American only consumes 12g of fiber per day, when health experts recommend a minimum of 35g daily.
Fiber is a good natural way of helping to reduce body fat.
Both types of fiber will help weight loss by acting as a sponge for toxic waste which is crucial in the weight loss process. You must realize that fat is not only a warehouse for surplus of calories but a storage for excess fat soluble toxins and pollution which has to come back out again when you lose weight... If you can’t get these toxins out of your body correctly as they re-enter your bloodstream, then you run the risk of getting poisoned while you try to lose weight.
In some cases your body will not give up a toxic layer of fat as a defense mechanism so you do not get poisoned. Stuck at a weight loss plateau. Eat your fiber!
I hope these 4 Tips help you continue to lose weight! If you want a detailed plan made just for you, by me, shoot me an email or check out the options on the store page!