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Quick fat loss Quick fat loss
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Description
Tips and tricks on how to optimize your nutrition and exercise program to to achieve maximum fat loss during the period of time you spend pursuing this one goal.

This group is not about diet pills, crash diets and gimmick TV commercial fitness equipment.

Rather it is about creating a complete fat loss program (nutrition, training and goal setting) that, despite being based on complicated scientific data (results from studies on nutrient metabolism and exercise), is so simple that anyone can act on it immediately, with great success.

Although the goal of the program is maximum fat loss, your general heath and physical performance will not be sacrificed.



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Moderator: trifm
Category: Goal Oriented
Created: 1/25/2008
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Members: 36
Comments: 21
Views: 149
Popularity Score: 107.9

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PureCanadian “ Wow - you certainly did your homework - very good post - I read the whole thing even though you mentioned your nutritional plan is primarily for a guy. Any plans to offer us ladies? I'm not sure what the difference would be to tell you the truth... ”
-  PureCanadian on 7/22/2008 Respond
trifm “ I just created a hub on fast fat loss: http://hubpages.com/hub/A-Nutritional-Plan-that-helps-you-Burn-Body-Fat-Fast. You might want to check it out. Got some cool pics in there besides info. ”
-  trifm on 5/26/2008 Respond
trifm “ And there you have it, everything i know about a fat loss diet. Again, any comments, suggestions, advice are highly appreciated!.

What nutritional plan do you use to lose body fat fast? ”
-  trifm on 5/3/2008 Respond
trifm “ Dietary guidelines for the burn body fat fast nutritional plan - part II
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Guideline #4: Any carbohydrate that does not fall under the categories of vegetables and fruits should be eaten only with the meal following an exercise session

The non-fruit and non-vegetable carbohydrate category includes:
• Carbohydrath starchy foods: bread, pasta, rice, potatoes, oats and cereal grains
• Simple sugars:
o Table sugar and anything that contains it: juice, soda, cake, cookies etc
o Sport and recovery drinks

For optimum body composition, your best bet is to remove the simple sugars completely and stick only with starchy carbs post workout.

If you were to eat foods from this category with non-post-workout meals, what would happen is that because of their high glycemic index, they would drastically increase insulin and blood glucose levels, negatively affecting glucagon levels causing the slowdown or stop of fatty acid oxidation.

But when ingested post workout they replenish glycogen stores.

Bottom line: No exercise, no carbohydrates other then fruits or vegetables!
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Guideline #5: Be sure to include healthy fats in your daily diet

In chapter _____ I mentioned that adding healthy fats (omega-3 and omega-6 rich monounsaturated and polyunsaturated fats) to your diet as well as balancing the saturated fats to monounsaturated and polyunsaturated fats ratio and eliminating trans fats from your diet are all critical steps toward improved health and body composition.
Aiming for a fat intake consisting of:
• 1/3 saturated fats
• 1/3 monounsaturated fats
• 1/3 polyunsaturated fats

Would help you achieve all the three goals above.

Although it might seem hard, balancing your fat intake is quite easy.

The amount of saturated fats you need is coming from animal fats (the fat in eggs, dairy products and meats that you are eating) so you don’t have to worry about them.

So, basically, all you need to do is focus on supplementing your intake of monounsaturated and polyunsaturated fats.

Adding monounsaturated fats is as simple as using olive oil for salad dressing, eating mixed nuts and avocado. You can supplement you polyunsaturated fats intake by flax seeds, vegetable fats and fish oil supplements to your diet.

Cooking your meals yourself, using the super foods and this guidelines almost guarantees that you will be eliminating the majority of trans fats from your diet.

Now, a word on fat intake timing. As long as you get your daily requirements it doesn’t matter when you eat the healthy fats. The only time you want to keep fat intake low is immediately after exercise because the fatty acid oxidation rate increases post workout and by keeping fat intake low we are encouraging the use of stored fatty acids for oxidation.
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Guideline #6: You should not drink calorie containing beverages

Water should be the only fluid you drink.

Alcohol, soda and all types of sugary beverages, including fruit juice, should be eliminated as they provide “empty calories” (calories without nutritional value). If you must drink something other then water then you can have some tea as long as it is not sweetened with table sugar.
A few things that you should know about water, but probably don’t:
• Every physiological process in the body requires water
• Without enough water, the body can’t perform it’s metabolic processes (including fat mobilization and oxidation) as efficiently as possible
• dehydratation decreases endurance, strength and physical performance.

In order to make sure you get enough water, drink between 8 – 10 glasses of water per day. That is about one glass every 2 hours whether you are thirsty or not. During workout sessions, you should drink a glass of water for every 30 minutes of exercise. ”
-  trifm on 5/3/2008 Respond
trifm “ Dietary guidelines for the burn body fat fast nutritional plan - part I
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Guideline #1: Eat every 3-4 hours

Eating once every 3-4 hours is the most important change you can make to your diet.

Research has shown that the habit of eating about every 3.5 hours will help you:

* maintain consistent insulin levels
* reduces the possibility of binge eating
* helps better assimilate nutrients while keeping energy levels constantly high

more so than the standard 3 meals per day eating plan.

Done correctly this practice will no doubt raise your resting metabolic rate and help your body “burn” fat more efficiently.

By now, the most frequent questions that come to mind are: How many meals should I be eating?

The answer is easy – divide the time you are awake by 3 or 4. For an adult person 8 hours of sleep per night should be enough. This leaves us with 16 hours awake. So if you are up 16 hours a day, eat 4 to 5 meals. You should eat your first meal as soon as you awake. Your last meal should be roughly 2 hours before bed time.

Another thing that I want you to get out of your head is the misconception that eating before bed time will make you fat. That won’t happen, I promise.

How big should a meal be?

On this program the word “meal” doesn’t have the same meaning as it does on a 3 meal per day plan.

The amount of food you are eating is much smaller then the amount of food you would be eating at a traditional meal. So, basically, you are not serving a meal. But, you are not snacking either.

To clear the confusion over what you are actually doing I like to use the term “mini-meal”. Keeping the word “meal” suggests that we are trying to keep every feeding balanced while using the word “mini” implies that portion sizes are greatly reduced.

Each time you have a mini-meal you get the chance to improve your body or make it worse. Follow the remaining guidelines to make sure you are moving in the right direction.
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Guideline #2: Eat protein with every mini-meal

The benefits of increasing protein intake above minimum required quantities have all ready been mentioned in an earlier post, so I won’t go into details again.

Read my earlier post Increased protein intake, faster fat loss? to find out the advantages of increasing protein intake.

By making sure that each of your 4 or 5 mini-meals contain some source of protein you are taking full advantage of the positive effects adequate amounts of protein have on:

* Metabolism (increased metabolic rate & increased thermic effect of food etc)
* Muscle mass (spares muscle mass during dieting and aids muscle recovery and synthesis)
* Body fat levels (improves the glucagon to insulin ratio, allowing more fat to be oxidized thus helping reduce body fat levels.)

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Guideline #3: Eat vegetables and/or fruit with every mini-meal

Their low glycemic index, high fiber and mineral content makes fruit and vegetables the best carbohydrate choices for any mini-meal.

The importance of a mainly low glycemic diet for reaching optimum body composition has already been argumented, so we won’t go into details here. ”
-  trifm on 5/3/2008 Respond

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