VOLUME II / ISSUE VII / JULY 2018
SUMMER TIPS
FOR FAT LOSS PART II WHAT TO DRINK, WHAT MACRO-NUTRIENTS TO INGEST, WHAT TO AVOID AND WHAT TO ADD TO EACH MEAL THIS SUMMER amounts of fat loss.
Eat fat and protein with every meal.
By Mark Wine BA; CSCS; USAW; PT, PES, CES
After reading part I, one should acquire an understanding of how to achieve maximal fat burning through carbohydrate intake and timing, protein and fat selection, and the right types of foods for breakfast. Moving forward, part II will provide further information on topics such as what to drink, adequate ingestion of select macronutrients, and what must be avoided and added into each meal. Remember, consistency with the following tips is the only way to achieve optimal
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Choosing to eat healthy fats, even healthy saturated fats, in combination with protein every meal will help regulate insulin levels. Insulin sensitivity is directly correlated to fat storage. Eating fats and proteins with each meal will leave you feeling more energized, while continuing to provide for optimal hormonal and nutrient development. These macronutrients ensure that each meal has a lower glycemic value. Lower glycemic diets have been linked to significant levels of fat loss, lean muscle growth, and weight reduction.
Do not drink soda, juice, or alcoholic beverages. Alcoholic beverages pack on fat, particularly visceral fat (belly fat), and drastically reduce lean muscle. If you’re worried about not drinking and how it is perceived, try ordering tonic water
and bitters; drink it slowly, and no one will ever know. Sugary juice and soda spikes insulin levels and results in fat storage. Mixed drinks, such as red bull and vodka, or various other fancy mixed drinks, are result killers.
Drink coffee, tea, and water. Studies have shown that persons who drink a healthy dosage of water daily have lower body fat levels. A link between water levels and feelings of fullness have been found, therefore drinking the required amount of water will leave you feeling less hungry. Drinking about 3 liters of water per day can help cleanse your body of toxins and other harmful substances. Tea and coffee can provide your body with caffeine, which has been linked to increased energy and elevated RMR.
from cane sugar, maple syrup, sucrose, sucralose, etc‌ Choose low glycemic agave, or natural Stevia, in small dosages. Honey has numerous health benefits, as well as essential B-vitamins, but only in unprocessed organic versions. Studies have shown that processed mainstream honey has been stripped of all of its B-vitamins and nutrients. Therefore, processed honey has zero health benefits and is comparable to maple syrup or any other high glycemic sugar.
Ingest adequate amounts of fiber. Eat a minimum of 25 grams per day. Adequate fiber intake has been linked to greater insulin sensitivity and lower levels of visceral fat (belly fat). Fiber rids the body of cancerous toxins by maintaining healthy bowel movements.
Fructose / sugar should Practice these tips on a daily only be ingested from basis, and once you have whole food sources. Eliminate all sugars and artificial sugars. Stay away
them dialed in, read Summer Tips for Fat Loss part III to continue altering your body composition.