Friday, March 10, 2017

What to eat to lose fat?

What to eat to lose fat.
Did I get your attention there? Well good because I wanted to get it so I can speak about this important message. Anyone that comes to me looking to get leaner, lose weight, tighten tone and shred pounds is looking to lose FAT. There is one slight setback, the scale may or may not move! Yes, I said that correctly, you might lose fat, inches and anything in between but that scale might keep reading the same number. First is to focus on your body composition: the fat to muscle ratio.
Ok so you want to start a new way of eating, which diet are you going to do? There are hundreds to choose from and no wonder you are so confused! You might want to ask yourself some questions:
-How long can I sustain this "diet"?
-How much will it cost?
-Is it going to be effective?
-Will it help me reach my goal?
Now, where are you going to create a deficit from? Protein? Carbs? Fats? Do you know how you are going to reach your desired results? Let's talk science, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius. Energy can be neither created nor destroyed. It can only be transformed.
If you do macros with me, you learned the following:
protein = calories/gram
carbs = 4 calories/gram
fat = 9 calories/ gram
How does your body process the foods you eat? Do you know if you should be utilizing more fats or carbs? Will cutting carbs be your ticket to weight loss or less fat? Everyone is a little different and you should learn how your body works with different macro nutrients.
So if you are thinking of doing a lower carbohydrate diet, consider this:
-Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds which is water weight.
-Eating carbs as close to your training can help you utilize your carb sources better. Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.
-Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide. This decreases muscle soreness.
-Combination foods are best to keep your insulin levels steady. Think of always pairing a carb with a protein or fat!
If you are in need of a weight loss plan, contact me and we can get started on your weight loss journey. Knowing how your body works is critical to get the results you want!

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