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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
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
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
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
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
trifm “ Super Food List part II
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6. Beans

Beans are low calorie foods that contain a lot of protein, fiber and iron – crucial elements for fat loss. Almost any types of beans will work (black, white, kidney, lima) as long as they have not been refrigerated (refrigerated beans are usually loaded with fats).

7. Whole grain breads and cereals

Grains like wheat, corn, oats, barley and rye are made up of three parts: the germ, the bran and the endosperm.

The bran is the “shell” of the grain, the part of the grain with the most fiber content.

The germ is the smallest part of the grain, yet is has the most nutritional power, containing protein, oats and vitamin B. The endosperm makes for the bulk of the grain and is almost nutritionally void.

When grains are processed and refined, the bran and germ are tossed out while the nutritionally void endosperm (starch) gets transformed into pasta, white bread, white rice – just about every whey product and baked good out there.

It is important to always choose products made with all the parts of the grain – whole wheat bread, pasta, long-grain rice – so you can be sure you are getting all the nutritional advantages that these foods can provide.

8. Mixed nuts

Nuts are good for you because they are high in protein and monounsaturated fats.

Almonds, because of their high content of magnesium, are considered to be the best you can eat. Serving size is a handful. Extra magnesium intake enhances physical performance and the body’s muscle synthesis capability.

A word on smoked and salted nuts – their high sodium content ( increase blood pressure) makes them a bad choice!

9. Olive, canola, peanut and sesame oil

Their high content of monounsaturated fats and vitamin E helps lower

cholesterol levels and helps boost the immune system.

Always make sure that these oils are not refined (undergone hydrogenation).

Hydrogenated vegetable oils, trans fatty acids and margarine are very bad for you and should be eliminated form the diet.

10. Fresh Fruits

Fresh fruit carry powerful levels of antioxidants (all purpose compounds that help your body strafe off health disease, cancer etc.).

Fresh fruit are also packed with minerals and vitamins. Their low glycemic index makes them excellent carbohydrate choices for non-post-workout meals. ”
-  trifm on 5/3/2008
trifm “ Super Food List part I
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The following list contains the best choices you can make with regards to food selection.

For every piece of food mentioned you will find listed:

* The type of nutrient it is
* It’s role in maintaining optimal health
* Other things you need to be aware of

1. Lean Meats

Meat is a source of protein. The reason why lean meat is preferred is because of it’s low content of saturated fats.


Chicken and Turkey
Chicken and turkey meat (skinless and boneless) are two of the leanest meats you can find. Besides being very lean, they are also packed with vitamins and minerals: vitamin B6, zinc and iron.

Beef
Beef is another classic muscle building protein. Beef is the top food source of creatine – an amino acid compound that increases energy levels and protein synthesis.

The thing you have to look out for when buying beef is it’s saturated fat content, some cuts having more saturated fats then others.

Pork

Pork is not recommended because of it’s high content of saturated fats.

You should avoid: sausages, bacon, cured meats, ham and fatty cuts of steak like T-bone and rib-eye.

Fish

Fish is a great choice because it’s a good source of protein. Also, fish meat contains a healthy dose of omega-3 fatty acids while containing little amounts of saturated fats.

Because of it’s rich omega-3 essential fatty acid content, fish should be a part of your diet.

Fish like salmon, tuna, cod, rough are all great choices.

Also, needless to say, you should try to eat fresh fish as much as possible. If you have to resort to canned fish, make sure they are water packed. This way you avoid the extra calories and saturated fats from oiled packed fish and/or other forms of packing.

2. Eggs

The protein in eggs has the highest biological value of protein of any other food. What this means is that it provides the body most of the amino acids it needs. Eggs are also a source of vitamin B12, essential for fat breakdown.

For a long time doctors and nutritionists advised people to avoid consuming eggs. The reason for this recommendation was that 2 eggs contain enough cholesterol to put you over your daily recommended value. Later research has shown that dietary cholesterol levels have a very little effect on blood cholesterol levels.

Some of the cholesterol can be cut out by removing the egg yolk.

You can best take advantage of the complete found in eggs by consuming mainly egg whites with the occasional whole egg.

3. Fat Free or Low Fat Dairy Products

Dairy products are a good protein source and contain high amounts of calcium. Adequate amounts of calcium are critical for building strong bones and fighting osteoporosis.

Also, A University of Tennessee study has found a link between calcium consumption and weight loss, people with high calcium intake losing twice the amount of body weight compared to those on low-calcium diets.

Based on these results, low fat yogurt, low fat milk, low fat cheese and cottage cheese can play an important role in your fat loss efforts.

Also, I recommend low fat milk as your primary source of calcium. Because it is a liquid, it takes a larger space in the stomach giving a sensation of satiety.

4. Protein Supplements

While your food intake should come from high quality whole food sources most of the time, during times when you can’t eat them, protein powders can be used to compensate.

The best protein powders are those containing milk protein isolate, whey protein isolates or rice protein isolates.

5. Green Vegetables

Green vegetables are packed with vitamins and minerals that help neutralize free radicals (molecules that accelerate the aging process) and fight against cancer, heart disease, stroke, obesity and osteoporosis.

Also, they are a critical part in your body changing diet. Their low caloric density, high fiber content and low glycemic index help keep insulin levels stable, making them great carbohydrate choices for non-post-workout meals.

The best vegetables are:

* Spinach
* Cruciferous vegetables: broccoli, brussele sprouts, cauliflower, cabbage
* Salad: romaine, arugula, watercress
* Tomatoes
* Celery
* Cucumbers
* Carrots
* Peppers
* Peas
* Mushrooms

An important detail is how vegetables are cooked. Deep frying them or covering them in heavy sauce is a big no-no. Preferably use alternative methods of cooking like: boiling, steaming or grilling.
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-  trifm on 5/3/2008
trifm “ The concept behind The Burn Body Fat Fast Nutritional Plan

P.S. this stuff i copy-pasted from my blog.
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In previous posts I gave an overview of some pretty complicated science – hot the body reacts to different meal compositions, why most of the time more protein is better, why some fats are essential while others should be removed from our diet and so on.

Some people find scientific facts to be interesting but, by this point, many readers still don’t have a clue about how to set up a diet.

For those of you that have problems understanding the complex underlying mechanisms I have very good news:

While the theory is complicated it’s put into practice doesn’t have to be!

As a matter of fact, the simpler the nutritional plan is, the better.

The burn body fat fast nutritional plan is a effective and simple to implement nutritional program that focuses on improving body composition, general health and performance (strength, speed, stamina and the like).

Before we get to the actual meal plan, a word on how it is set up and how you should use it.

The burn body fat fast nutritional plan was created with three most important considerations in mind:

1. What to eat

Instead of restricting your food choices, this meal plan will teach you to focus on a hand full of good foods – super foods – that will fulfill your core nutritional needs.

The reasons why this diet is not very restrictive are:

* 100% commitment is not required on this diet for optimal progress. As a matter of fact, the difference in results between 100% commitment and 90% commitment is negligible. So, 10% of the time you get to enjoy so called “cheat meals”.
* This is not a crash diet. This is a long term nutritional plan designed to improve your health, appearance and performance. Variety is a factor that can make or break a diet. The great number of foods choices possible guarantees that the diet isn’t lacking in that health variety so important for long term maintainability.
* Spend most of your time incorporating the super foods in your diet and you won’t have much time for the food on the “bad food” list. Eating meals built on the super foods will satiate your tastes and cravings and keep you from overeating the dangerous, fat storage promoting, foods in your current diet.

2. When to eat?

What I have done is take the complex subject of nutrient timing (which was covered in previous chapters) and devised a template system that makes it simple for people to get nutrient timing right.

The template is created through a series of guidelines on how the different nutrients are to be eaten. As you will read these guidelines you will notice that they are pretty straight forward – no rocket science required. Don’t let their simplicity fool you – these guidelines DO manage to put in practice all the theory presented in earlier posts.
3. How much to eat?

In order to establish how much you should be eating we will use a iterative process that involves changing the diet based on the results of previous changes and goals.

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-  trifm on 5/3/2008
trifm “ The fat loss clinic idea didn't go as expected therefor a change in strategy is needed. So, what i am going to do is post the material i have prepared on my blog http://burn-body-fat.blogspot.com/ as well as this fat loss group.

Any suggestions, comments or advice on the material I am going to post is highly appreciated. ”
-  trifm on 5/3/2008
trifm “ Sorry that I haven't been able to update this group with information for quite some time.

Anyway, I got off my ass and managed to partially write a complete fat loss program (diet, exercise, motivation and goal setting covered) that is intended primarily for man.

Now, I got the idea to start a fat loss clinic. The reason I want to do that is this:
Because I started my company recently and because of the stress, lack of exercise and bad eating habits I have gained some body fat back (ok, maybe more then some :P). Now I want to lose the fat and get in peak condition as summer time is approaching.

And I thought that why do it alone?

If it were more people than we could support each other to reach our individual goals. And besides, me and some friends tryed the program I wrote with good results in the past and I want to see if it could really be effective for anyone.

So, are you interested? I am looking for beginners for start.
If you are drop me a comment on my blog in which make sure to include a way for me to get in contact with you.

http://burn-body-fat.blogspot.com/ ”
-  trifm on 4/11/2008
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