Fat Burning Nutrition

IT is time to burn that fat!You need to grasp the concept that:

1. Lean muscle is the primary objective.

2. Lean muscle helps burn fat.

3. To gain lean muscle you have to consume enough calories for the body to function and build muscle through resistance training.

4. Protein & “good fats” develop the amino acids necessary to replenish and develop muscle.

5. Burning fat is the second priority.

6. To burn fat you need to add muscle, burn more calories than you consume, and get good solid rest.

IT is time to burn that fat!

As odd as it seems you must eat to burn fat & add muscle.

Remember this above all else:

DIETING IS THE ENEMY!!!!

IT is time to burn that fat!

This slide show presentation will help you

Understand why Dieting is your enemy.

You will understand how a little known hormone is affecting your ability to burn fat.

You will have a clear understanding of how to build your fat burning and muscle building nutritional program.

Fat Burning Nutrition

• Portion Control Is King– Maintaining your calorie balance is

critical and portion control is the most effective way to achieve the quality calories you need to supply energy to your body

– Eating 5-6 small portioned meals a day will ensure your metabolism is working throughout the day.

Fat Burning Nutrition

• Portion control Tips:– Protein:

• Meat e.g., chicken, steak, hamburger, seafood, etc. should be around 4-5 ounces. A 1” thick steak or hamburger should fit in the center part of your palm.

• Fish should be about the size of a check book• Shrimp, scallops, oysters should fit in the palm of

your hand about 1” high.

You should consume protein every 3-4 hours during your waking hours.

Fat Burning Nutrition• Portion control Tips:

– Carbohydrates• Eat the vast majority of carbohydrates

before 6PM.• Limit carbohydrates after 6PM to

fibrous carbohydrates, e.g. cauliflower, broccoli, carrots, apples, celery, etc.

• Stop all carbohydrate consumption at least 2 hours before bedtime

• Eat some protein with every carbohydrate.

• Ensure you stay within your carbohydrate % for your metabolic type.

• Never eliminate carbohydrates totally.

Fibrous Carbohydrates

Complex Carbohydrates

Simple Carbohydrates


– Eat the right type of Carbohydrates

• Avoid nutritionally void carbohydrates, e.g. candy, cookies, soft drinks, cake, pies, ding-dongs, etc.

• When eating out refuse breads as part of the meal• Order vinaigrette salad dressings, and order all

salad dressings on the side then dip you salad into the dressing.

• Beware of low fat dressings they compensate for taste by adding sugar- a very bad carbohydrate.

• Buy 100% flourless sprouted whole grain breads that are certified organic, e.g. Ezekiel 4:9 bread, and muffins.

• Buy gluten free pastas that are organic, Ezekiel 4:9 Penne Pasta and spaghetti.

• Buy all natural, no sugar added, energy bars e.g. Larabar which contains no gluten, soy, sugar and are all natural.

Simple Carbohydrates

Fibrous Carbohydrates

Complex Carbohydrates


– Fats• Saturated fat is not the enemy, sugar is• Use the right oils to ensure your receive healthy

fats:– Organic natural extra virgin olive oil (the bottle

should be dark and the oil should be cloudy not clear.

» Pour on salads» Pour over pasta after cooking » Use when cooking medium to low heat only

– Unprocessed raw organic coconut oil should be used for high to medium heat cooking and for flavor.

– Stay away from unsaturated hydrogenised cooking oils like canola, and safflower, margarines.

• Omega 3 supplements such as fish oil and flaxseed oil provide healthy fats and aid in digestion.

Read Labels!!!!!!• The first thing to read on a food label is the

ingredients. • Look for fat burning inhibitors:

– Sugar– The word “hydrogenised” is a no-no!– Any chemical or artificial ingredient that you can’t

pronounce or don’t know what it is, e.g. aspartame.

– Trans fats are very bad boys.– Calories from fat should be around 50% or less.– Not all saturated fats are bad for you, e.g.

almonds provide a great fat calorie that helps build protein. You have to portion control them because of calories not because of the fat.

– Finally look for calories. Especially calories PER SERVING.

– Look for how many servings.– Note all the sugar in the Starbuck dried fruit

packet. This packet is about 1 oz and is loaded with sugar and hydrogenised oil. This is sold with oatmeal. The customer is lured by the healthy oatmeal breakfast and then adds dried fruit (a seemingly healthy product) to the oatmeal destroying the healthy breakfast.

Serving Size (g)30Amt Per Serving Calories100 Fat Calories5

Total Fat (g) 0Saturated Fat (g) 0Trans Fat (g)0Cholesterol (mg)0Sodium (mg)10Total Carbohydrates (g)24 Fiber (g)2 Sugars (g)20Protein (g)1Vitamin A0 % Vitamin C0 %Calcium4 % Iron2%

Allergens: Peanuts,Treenuts,Wheat,Soy,Milk,Egg,Fish,Shellfish

INGREDIENTS:DRIED CRANBERRIES (CRANBERRIES, SUGAR, SUNFLOWER OIL), RAISINS(RAISINS [CONTAIN SULFITES]), DRIED BLUEBERRIES (BLUEBERRIES,SUGAR, SUNFLOWER OIL), DRIED CHERRIES (CHERRIES, SUGAR,SUNFLOWER OIL).

Starbucks dried fruit for oatmeal.

Resistance Workout Days• Increase calories by 20% through lean

protein, fibrous carbohydrates, and complex carbohydrates.– Lean Protein

• Lean steak, fish, shrimp, salmon, chicken, turkey

– Carbohydrates• Complex carbohydrates

– Pasta– Rice – Fruit

• Fibrous carbohydrates– Raw vegetables– Pre-sprouted bread (Ezekiel 4:9)

Keep fats to 20% of total calories or less using good fats, e.g. extra virgin olive oil, flaxseed oil, real butter (portion control is critical)

Resistance Workout Days

• Increase calories by 20%– Protein

• Whey Protein– Supplement

» Shake (Isagenix whey protein & Shake)» Bar (Larabar) all natural fruit nut combination

• Lean meats, nuts, & beans– Red Meat (Top sirloin, 90/10 ground round, center cut pork

chops)– Chicken breast or turkey– Salmon, shrimp, lobster, salt water fish– Almonds, walnuts, brazil nuts (have good fats)– Lentils, navy beans, pinto beans, etc.

Resistance & Non-resistanceWorkout Days

• Increase Calories by 20%– Fat:

• Remain at 20% or less of total calories.• Select raw organic products for fats

– Cook with raw, unprocessed, organic coconut oil– Use only organic extra virgin olive oil (primarily after

cooking, or with low heat)– Bottle should be dark– Extra virgin organic olive oil is cloudy not clear

• Stay away from Canola oil, and hydrogenised oils such as margarines, fake butters, and cooking oil.

Make your metabolism work for you.

• Eat the way your metabolism works:– Kick start your metabolism in the

morning by eating a good breakfast, and working out.

– Your metabolism starts winding down in the evening when you start to relax.

– Your metabolism is very smart and adapts to consistency quickly

– Your metabolism reacts to the type of food you eat based on your metabolic type

Know Your Metabolic Type

• Balanced Metabolic Type

• Carbohydrate Metabolic Type

• Protein Metabolic Type

Carbohydrate/Protein/Fat %

• Based on your metabolic type– The balanced metabolic type

• 50% Protein• 40% Carbohydrates• 10% Fats


• Based on your metabolic type– Carbohydrate metabolic type

• 70% Carbohydrates• 20% Protein• 10% Fat


• Based on your metabolic type– Protein metabolic type

• 50% Protein• 30% Carbohydrate• 20% Fat

INTRODUCING

CHEATING

Why Cheating Is Good!• Little known Hormone called Leptin (The Most Important Hormone You

Probably Never Heard Of, Joel Marion 2009, www.cheatyourwaythin.com)

– Its function is to communicate nutritional status to your brain– Regulated by 2 things

• Body fat

• Calories

– When Leptin levels are normal the brain gets the signal that everything is normal and the metabolism is burning fat.

– When you reduce calories through dieting the Leptin levels plummet as much as 50% in a week sending a starvation signal to the brain.

– Several factors kick into gear:• The metabolism puts the brakes on

• The thyroid hormones take a dive (also affecting metabolism)

• the abdominal fat-storing stress hormone cortisol skyrockets measurably. Hello belly fat!

So How Do You Cheat Correctly• Strategically increase calories and carbohydrates on cheat

days midweek and at the end of the week.

– It takes a week to see a reduction in Leptin from dieting– Fortunately it takes less time to see an increase due to Leptin’s

strong relationship with carbohydrates.– Create a cheat day where you eat higher nutritional

carbohydrates which increases your calories– The brain receives the signal to increase Leptin, which has the

affect of increasing the metabolism, reducing cortisol, and increasing thyroid functions

– The day after your cheat day you go back to your normal meal plan and your body is prime for fat loss as you reduce carbohydrates and Leptin begins to fall again, but remember it takes a little longer to reduce Leptin.

– You can’t continue to reduce carbohydrates forever or the Leptin will fall again kicking in preventing fat burning.

– You have to create a cycle of cheating where you cycle in more calories and nutritional carbohydrates and then reduce them again. This keeps the brain and body confused and continually working the metabolism

So How Do You Cheat CorrectlySun Mon Tues Wed Thu Fri Sat

No exercise:

Normal routine

Standard

Carbohydrates

Low Aerobic

Normal Routine

Standard

Carbohydrates

Low Aerobic

Normal Routine

Standard

Carbohydrates

Heavy Weight Training

20% calorie increase

High Carbohydrates



Standard

Carbohydrates

Low Aerobic

Normal Routine

Standard

Carbohydrates



High Carbohydrates

•The cheat day concept of going from low to higher carbohydrates ensures the body is always in a fat burning mode and kicks your metabolism into gear.

•The 2nd week of a low calorie diet program the metabolism is stalled.

Concerns

• This is not a license to over-indulge (portion control is important on cheat days)

• Pick nutritionally sound carbohydrates, e.g. fruit, bread, pasta, ice cream, cheese, etc.

• Don’t pick nutritionally VOID carbohydrates like candy, cake, cookies, etc.

• Don’t go overboard with calories, e.g. jump from 1200 calories to 3000 calories.

• You must keep up your workout program!!

Tips

• Schedule cheat days on resistance training days to help burn calories.

• Do not reduce carbohydrates excessively on non-resistance training days

• Try to sustain fat at 20% or less and those fats should be good fats as discussed earlier.

• Enjoy you favorite foods on cheat days• Continue to monitor your progress through

Fitday.com

Benefits

• Lost fat and lean muscle gain

• Easier to maintain

• You enjoy the foods you like

• Cravings should not get the better of you

• NO MORE GUILT!!!!!

• More variety

This is Insanely Great

This is everything

dieting is not.

Design Your Plan• If you are normal you have certain days that are hard to maintain a disciplined meal plan,

e.g. the weekend.

• Make one of your cheat days a weekend day.

• Make sure you place one cheat day in the middle of the week.

• Make sure you continue your 6 meal day

• No pigging out at one meal.

• Saving on one meal for a big dinner is a very bad idea. Enjoy what you want but portion control enough so you don’t overdue your eating.

• Where possible pick quality lean fats to eat, e.g. sirloin steak versus prime-rib.

• Limit simple carbohydrates, e.g. pies, cakes, DONUTS! You can have them, just remember they are truly empty carbohydrates and will do you little to no good.

• MONITOR yourself. If you see a large increase in weight with a body fat % increase it is time to switch back to the standard program.

• As always drink plenty of water. Drink at least 8-16 ounces 30 minutes before each meal. This will help you portion control, especially on your cheat days

ENJOY

Health & Medicine

Fat Burning Nutrition