Welcome Back!!

Short & sharp this week – how to get on track to shed kilos of body fat with these diet rules.

If you are following a program of challenging work outs then  following these five food tips consistently will have you dropping the bodyfat kilos quicklly and get you feeling like a Million Bucks!! Plus you’ll LBN**

1 Cut Your Calories

Half a kilo of fat (about 1.25 lbs) is 3500 calories – so although the process is NOT as simple as counting calories the inescapable truth is that you have to cut calories, create some sort of energy deficit so that you’ll lose fat.

So to lose fat, you have to gradually decrease your calories by eating less and cutting out fat depositing foods like processed carbs – yep bread, pasta, cakes, cookies, biscuits, most foods from a box these are the real culprits when it cpmes to putting on nd keeping on the fat.

2 Increase your Protein

To speed up your metabolism you have to increase your lean body mass – specifically your

muscles. in order to support the growth and thr maintenace of muscle tissue you have to increase your protein intake.

This is a good thing as eating protein increased the thermic effect of food (you need to burn more calories to process protein than fat or carbs0 and that eating more protein leaves you feeling fuller for ;opnger meaning that you eat less (see #1 above!)

In other words, eat more lean meat, chicken, fish or eggs.- whatever lean protein source you choose. These foods help speed up your metabolism, keep you feeling full and provide important amino acids for body repair and hormone production.

3 Choose your carbs wisely

Carbs are not and never have been the enemy. Well the right types of carbs that is – vegetables and fruits are the right kinds of carbs to have – they promote fullness, provide fibre, do not cause fat storing insulin spikes,  and more importantly a host of vitamins, minerals, co-factors and phytonutrients and flavonals AND anti-oxidants. In other words as close to unprocessed as possible is the way to go. (NB frozen fruits & vegetables are just

fine to have – they may lose a litle vitamin C in the freezing process but have been shown to have the same if not higher nutrient content of fresh Fruit & vegetables!)

So which carbs are the one to avoid? Simple pretty much any carb that is grain based. So if it is baked or comes out of a box avoid it. Avoid heavily sugared foods and especially soft drinks / sodas.

In other words, eat less sugar and starches, such as processed grains. Eating too much of these foods can wreak havoc on your bloodstream, increasing the hormones – especially insulin –  that lead to fat gain.

4 Dose Up on Your Veges

Replacing processed, grain based carbs in order to get healthier and to lose fat is pretty challenging – grains are cheap to grow and have for over a century provided the big food companies with a way to create low cost products with a high sales value. We hav,e in a nutshell been brainwashed to view bread  biscuits, cake and cannolis are healthy or at least a part of a healthy diet.

If you are serious about re-conditioning your metabolism then you need tp support your body while you wean it off the sugar laden, infalammation causing processed carbs that you’ve been eating most of your life.

The way to do this is to increase your intake of vegetables and decrease the processed carbs. You’ll get more fibre, more nutrients and fell a lot better for it.

5 Tips to Boost our Metabolism

To support your metabolism, gradually replace bad fats with healthy fats. Adding things like olive oil, avocados, nuts, seeds and fish oils to your diet will help speed up your metabolism and lose bodyfat.

There you go – move more, eat less processed carbs and lose that fat.

**LBN = Look Better Naked

See you next week