The ULTIMATE Nutrition Guide · You will come away from this short report with a much better understanding of how your body works with food. And we'll give you some very simple changes

The ULTIMATE

Nutrition Guide

For Fat Loss

By Mike & Diana Inglis

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information storage or retrieval system, without permission in writing from the copyright holder

(Empowered Fitness)

DISCLAIMER: Before beginning any new exercise or nutrition program, consult your

physician. Particularly if you are pregnant, nursing, elderly or have any chronic or recurring

conditions. The information within is not meant to replace or be used instead of, advice from a

qualified medical professional. The publishers and authors of this information are not liable or

responsible for any injury or mishap caused directly or indirectly from using this information.

You are solely responsible for how you perceive and use the information within, and do so at

your own risk.

1 © Copyright 2014 Empowered Fitness All Rights Reserved

TABLE OF CONTENTS

Introduction 2

Macronutrient Basics 3

Carb Digestion 4

The Destructive Cycle 5

Why Does the No-Carb Diet Fail? 6

The Ultimate Eating Pattern! 7

Supercharging Your Nutrition 8

Good and Bad carbs 9

Bringing It All Together 10

What to Take Away From This Report 11


Dear Friend,

Welcome to the Ultimate Nutrition Guide for Fat Loss! In

this report, you will find completely logical and practical

advice on how to eat right, lose fat, and give yourself the

body that you've always wanted, for life!

We are NOT going to be talking about a new fad diet that

will leave you in a worse state than when you started.

Rather, we'll be talking about exactly what you should be

eating and, most importantly, WHY you should be eating

and when (and some of this may SHOCK you!)

You will come away from this short report with a much better understanding of how

your body works with food.

And we'll give you some very simple changes you can make TODAY, to bring you real

results and burn fat like you've never been able to before.

We hope you find value in this report and use it to improve your own nutrition or to

help someone you love. Please feel free to reach out to us if you have any questions.

To Your Health,

Diana & Mike Inglis

Owners of Empowered Fitness

empoweredfit.com

(650) 440-4800


Macronutrient Basics

The first thing I want to say is that food is NOT the enemy! If you view food as your

enemy every day, you will never succeed in bringing about the changes that you need

to make. We'll help you get there, but I just wanted to warn you upfront that a

mindset change might be needed.

All food is made up of

Carbohydrates, Protein, and/or

Fats. These are known as

macronutrients and they are the

building blocks of all food.

Our bodies need ALL 3 in our diet to

stay healthy. None of these are

bad (that's right, fats and carbs are

NECESSARY for our health!).

Very simply, protein is needed to

repair our body's tissues.

Carbohydrates provide immediate

energy that our bodies use to

function, move us around, and be

active. And fats provide long-term energy that sustains use over the long-haul.

When we talk about weight management and fat loss, our primary focus is going to be

on Carbohydrates.

The consumption of carbs, and the lack of understanding about how carbohydrates

affect us, are where most of us get into trouble!

Read on to understand exactly how that happens….

Macronutrients


Carbohydrate Digestion

As we mentioned above, Carbohydrates are used as immediate and easily accessible

energy for our bodies. When we eat carbs, they are broken down into sugar in our

blood stream.

The more carbs you eat AT ONE TIME, the more crowded your bloodstream becomes

with sugar. If a blood vessel becomes crowded, it can become damaged.

Our bodies recognize this and have a great defensive measure to combat it.

To protect against damage, our bodies release insulin, a hormone secreted by the

pancreas, to pack up excess sugar and carry it away. Insulin then stores the extra

sugar as fat.

So to tie this all together, when we eat too many carbs at one time, our bodies release

insulin, which grabs the extra sugar and stores it as fat.

Interesting stuff, right? But there’s more! Read on…..

Carbohydrate Digestion


Destructive Cycle: Don’t Let This Be You!

After the insulin surge takes away blood sugar, we will often find that we experience

low blood sugar (hypoglycemia). You can get light headed, grouchy, get headaches,

and be VERY hungry! Our bodies will then immediately demand a new round of carbs

to replace that sugar and the cycle begins again.

Have you ever felt that

FAMISHED feeling where you

just HAD to have a certain type

of food? And often that food is

something like chips, bread,

candy, etc?

That is hypoglycemia cracking

the whip and making you eat

things that you know are not

good for you, but you just

can't help yourself!

If we go through this cycle over and over again, our bodies can become “immune” to

insulin. As this happens, our bodies require more insulin to move the same amount of

blood sugar and ends up triggering faster fat storage and weight gain.

This is called Insulin Resistance. When our bodies become immune to insulin, the blood

sugar remains in our blood stream and damages blood vessels and artery walls. Insulin

resistance is a key factor in developing Type 2 Diabetes.

This is why so many obese people end up with Type 2 Diabetes. They have a

continued and sustained cycle of overeating carbs which causes their bodies to become

immune to insulin. This is NOT where we want to end up!

Given all the concern with too many carbs, you’d think then that a “no-carb” diet is the

way to go. You’d be wrong….

Guaranteed Insulin Surge!


Why Does the “No-Carb” Diet Fail?

First off, let me be very clear...our bodies NEED carbs! Although much of the previous

section talked about the problems caused by overeating carbs, the key word is

OVEREATING! In general, carbs are used to burn fat, allow us to focus, control

cravings, and provide the energy that our bodies use every day.

So now we know that we NEED

carbs.....what happens if we go on a

low or no-carb diet? Well, I can tell

you this....it's pretty bad!

Because we need blood sugar to

survive, our bodies, being the

resourceful things they are, will go

and find that blood sugar somewhere

else to maintain its energy. And as

ghoulish as it sounds, the first thing

our bodies will do is start “eating” our

muscle! (this is called going into a

catabolic state)

This is why no-carb diets see such rapid weight loss early on. They are losing weight

alright....MUSCLE WEIGHT! This is the LAST thing that we want.

Having less muscle lowers our metabolism. Muscle is active tissue and burns calories

just by it being there. The more muscle tissue we have, the more calories we burn at

rest (i.e. higher metabolism). Fat tissue on the other hand is passive tissue and burns

NO calories by itself.

So no-carb diets see an initial weight loss due to muscle loss, but over time weight gain

happens much more easily. This is why you hear of people on these diets gaining all

of their weight back PLUS MORE. No-carb diets FAIL almost 100% of the time

So remember, the key to carbs is MODERATION!

Our bodies need carbs for energy. If we do not feed it enough, our bodies will eat

muscle to create that energy.

The next page reveals a key secret in how to get the best of all worlds….

No-Carb Won’t Get You There!


The Ultimate Eating Pattern (IMPORTANT)!

So let's review very quickly the key fundamentals that we've learned so far:

1) Overeating causes insulin surges and fat storage, followed by hypoglycemia

2) Hypoglycemia causes unpleasant symptoms and leads back to overeating

3) It is VERY important to break this vicious cycle because if continued over longer

periods of time, it can lead to insulin resistance and ultimately Type 2 Diabetes.

So how exactly do we break this cycle?

There is one simple change that we can make that,

even if we did NOTHING else, would likely have a

profound effect on our bodies.

First and foremost, the key is to eat smaller

snacks or meals every 2 – 4 hours!

Eat small amounts of carbs several times

throughout the day. You want your food intake to

be like an IV drip that gradually but consistently

feeds your body just enough sugar to give you the

energy you need WITHOUT overcrowding your

blood vessels and causing an insulin surge.

You will want to play with this to figure out what

the right interval is for you. At the end you want

yourself to be not hungry, but not stuffed either

consistently throughout the day.

What happens then? Very good things, that's what!

Your body consistently has the energy it needs to be active during the day because you

are consistently feeding your body at regular intervals. But you are not feeding it with

TOO much at any given time.

Now your body can safely go after fat for additional energy needs while preserving and

building muscle tissue. Now THIS is a cycle that we want to see.

Here are a few more tricks to get you even BETTER results….

Healthy Eating For Life


Supercharging Your Nutrition: Protein, Quantity, and Exercise

Ok, so now we know of one key eating pattern change we can make that has

multitudes of benefits is to eat every 2-4 hours. What are some ways that we can

make this even better?

Protein

One great way is to eat more protein! If we eat protein before or with carbs, the carbs

will be broken down more slowly as our digestion will be busy trying to break both

down. Protein tends to take longer than carbs to enter the bloodstream and so

provides more of the “IV drip” effect that we are looking for.

How Much to Eat

To know how much to eat each day, we have to calculate the amount of calories

needed to either maintain or lose weight. There are numerous calculators available

online, but one we use often with clients can be found at www.freedieting.com. A

general rule of thumb is to eat a minimum of 10g of protein and a maximum of 30g of

carbs at each meal or snack while not exceeding your overall calorie goal.

If you do nothing else other than play within these two limits every time you ate, you'd

find this to be a great change that you would actually FEEL in your body.

Exercise

Another FANTASTIC way to reduce insulin release in our bodies is to EXERCISE!

Our bodies need carbs just to survive each day. But when we also exercise, the

amount of energy that we need skyrockets! When we exercise we are depleting much

of the existing blood sugar we have to keep us going. But we are also breaking down

muscle tissue that will need to be repaired.

In order to repair that tissue, our bodies need carbs for the energy to do the repairs,

and protein for the building blocks to repair and strengthen our muscle tissue. So after

exercise, our bodies will quickly soak up carbs that you eat during and after your

workout which again, when eaten in moderation, will prevent triggering an insulin

surge.

So any carbs will do right? Wrong! You have to be careful about WHICH carbs you eat…


Good and Bad Carbs

Most foods that we eat every day contain carbohydrates, but not all carbs are equal.

Now there really are no "Bad" carbs....carbs are carbs. But there is a key difference in

how quickly some carbs will break down into blood sugar versus others.

“High Glycemic” carbs are called monosaccharide or

disaccharide carbs and release quickly into the blood.

We also refer to these as "simple" carbs. These are

the types of carbs most likely to cause an insulin

surge because they absorb so quickly.

Prime examples of these "simple" carbs are sugars

such as glucose, fructose, sucrose, and other foods

like potatoes. Applying all that we've learned so far,

you can see that these types of carbs should typically

be avoided, eaten sparingly, or eaten with protein

and/or consumed after a workout.

The best carbs to eat daily are “Low Glycemic”

carbs, also known as polysaccharide carbs.

We also refer to these as "complex" carbs.

This means they break down in digestion and

release more slowly into the blood stream than

"simple" carbs. This means they are less likely

to overcrowd your bloodstream and cause an

insulin surge.

Some great examples of these "complex" carbs

are oatmeal, beans, legumes, yams, barley,

vegetables.

This is all very useful information, but you’ve got to be able to translate it to your

everyday life. Next you’ll learn how to do that…

Looks Good…But High Glycemic!

Low Glycemic Beans, Peas, & Lentils


Bringing It All Together

Now here is where "the rubber meets the road". How do you actually take all of this

information and use it in your daily life? Well, it's a lot easier than you would think!

Here are some general guidelines around carbs and eating.

One serving of carbs (20-30g) is roughly the

size of your palm. Using this picture, you

should be able to gauge how much pasta, rice,

bread, etc. constitutes a single serving. You

can use this at home or out to eat in the same

way. Remember it!

Your goal is to spread your carb consumption over your 5 – 6 meals per day. Mixing

extra vegetables and protein in with each meal will stretch your carb budget even

further.

Now...when you translate your "Carb Budget" to your daily routine, you get a formula

that you should memorize and keep with you every day.

Key Takeaway: Target every meal to have a minimum of 10g of protein and a

maximum of 30g of carbs. This is KEY....REMEMBER IT!

If you use this Key Takeaway as a guideline for eating every meal, you will very likely

see SIGNIFICANT results!

There is a lot of information here….how can you get help in implementing it? Read on…

One Serving of Carbs


What To Take Away From This Report:

So there you go! The Ultimate Nutrition Guide for Fat Loss!

We have seen the results of this methodology work effectively on person after person.

If you are able to follow it consistently and intelligently, you'll find that it can have a

MAJOR impact on your body composition and your weight loss results!

This is a significant foundation….but it’s not the whole story….

There is much more that goes into creating and following a comprehensive, life-

changing, complete, nutrition plan.

There is customization taking into account your readiness for change, social support,

knowledge level, commitment, etc. Your body type, lifestyle, and goals need to be

analyzed. And finally all of these individual details need to be pulled together into a

step-by-step plan that includes what to eat, when to eat, and how much to eat with

coaching and support along the way.

We offer all of that and much more in our TakeDown Challenge™ and TakeDown

Lifestyle™ Nutrition and Fat Loss Program. The TakeDown Challenge™ and

TakeDown Lifestyle™ analyzes your specific situation, collects all of this information

from you, and translates it into a detailed plan created just for you. You then work

directly with us to implement the plan over time.

At the end, you will have created the habit of eating for health and gained the

confidence and knowledge that will empower you for life! If you are interested in

learning more, give us a call at (650) 440-4800.

Documents

The ULTIMATE Nutrition Guide · You will come away from this short report with a much better understanding of how your body works with food. And we'll give you some very simple changes