“ T H I N K I N G T O O L O N G A B O U T D O I N G S O M E T H I N G I S O F T E N T H E R E A S O N I T N E V E R G E T S D O N E ”
W H AT W E W I L L C O V E R
• Macronutrients - Carbohydrates, Fats, Proteins
• Same food, different person
• Other factors for fat loss
• Insulin Sensitivity
• Sticking to the diet - simple food ideas
• The Elimination Plan!
• Bonus
• Q&A
P R O T E I N S
• Rebuild
• Muscle
• Nails
• Skin
• Hair
• Growth and repair
• Muscle damage
• Surgery
• Detoxification
• Protein —> Aminos —>Removal
• The body’s primary source of energy
!• Simple
• Glucose
• Fructose
!• Fibrous
• Broccoli
• Cauliflower
• Brussels
• Carrots
!• Complex (starch, lactose, fibrous)
• Potato
• Rice
• Bread
• Pasta
C A R B O H Y D R AT E S
M E TA B O L I C F L E X I B I L I T Y
• METABOLIC flexibility is the idea that depending on your metabolism, you can switch to burning different types of fuels on demand.
• Flexible - Fat burner eating fat, sugar burner eating sugar
• Inflexible - not much of a burner. More of a hoarder!
I N S U L I N S E N S I T I V I T Y
HIGH carb meal !
Brain detects high blood sugar !
Pancreas releases Insulin !
Drives sugar into 1. Muscle cells (finite) 2. Liver (finite) 3. Fat Cells (infinite)
!
P R O T E I N S C A R B S FAT S !
A L L 3 I N O N E M E A L , K E E P T H E B A L A N C E T O R E D U C E T H E A M O U N T O F I N S U L I N Y O U R P R O D U C E
B A L A N C E D M E A L S
N E V E R E AT C A R B O H Y D R AT E S A L O N E ! !
C A R B S + FAT = FAT S T O R A G E !
D O N ' T E AT T O O M U C H I N 1 G O !
D O N O T F O L L O W T H E S U M O D I E T
S TA Y E N E R G I S E D
E A S Y F O O D I D E A S
• Breakfast (throw our your cereal)
• Eggs, Salmon, Avacado
• Bacon and Eggs
• Steak and Eggs
• Chilli
• Slow Cooker
• Leftover from previous
• Take away meats
• Tupperware
• sleep
• stress (life, work, spouse, food)
• toxins
• exercise (ladies burn less fat at rest than men)
• food intolerances
O T H E R FA C T O R S A F F E C T I N G FA T L O S S
• soy
• dairy - milk, cheese, yoghurt,
• wheat - bread, pasta, ALL GRAINS (except rice)
• peanuts
4 C O M M O N F O O D I N T O L E R A N C E S
– D R B R YA N W A L S H
“You see, food is also information. Every bite of food you eat sends some sort of message to your
body. And your body responds accordingly.”
W H Y
You eliminate certain foods for a period of time, usually two to three weeks, then slowly reintroduce
specific foods and monitor your symptoms for possible reactions.
H O W
Remove the following from your diet
• soy
• dairy - milk, cheese, yoghurt,
• wheat - bread, pasta, ALL GRAINS (except rice)
• All nuts
R E P L A C E W I T H P R O T E I N S A N D V E G G I E SVEGETABLE LIST
(Spices or seasoning can be used, no extra oil or sauce should be added)
All you can eat:
Alfalfa Sprouts
Artichokes
Asparagus
Bamboo shoots
Broccoli
Cabbage
Carrots (Raw)
Celery
Chard
Collards
Cucumber
MEAT (1 portion = fistful) this is a minimum requirement
Sirloin Steak
Rib Eye Steak
Other steak forms
beef tenderloin (Extra lean)
90% lean ground beef
Fish (Cod, Snapper, Halibut)
Barramundi
Sea Bass
Salmon
Turkey Breast
F O O D R E - I N T R O D U C T I O N
• SLOWLY add carbs back in.
• Test wheat and other gluten containing grains.
• SLOWLY test milk ,cheese and other dairy products.
1 2 W E E K O N L I N E B I K I N I
• Full elimination diet
• Re-introduction plan
• Bi weekly plan
• Video demonstrations
• Facebook support 24/7
7 D AY T R I A L F O R £ 1
H T T P : / / M E M B E R S . R E E C E M A N D E R F I T N E S S . C O . U K /7 D AY
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