NUTRITION FAT LOSS GUIDE
Written by www.Chromesa.co.za
When it comes to losing fat you will need to know that 80% of your results will come from your nutrition plan. Unfortunately if you don’t have a proper meal plan in place you will be wasting all your time, effort and not to mention money. Your body requires a specific set of nutrients to function properly. Common sense tells us that if your body is not receiving these nutrients, there is a strong chance you will experience cravings for more food, or certain types of foods.
Eating is not just about calories and feeling full. Low quality foods, such as processed foods filled with chemicals and very little relative nutritional value, might fill you up but they are not “feeding” the body what it craves.
High quality, nutritionally dense foods lead to a greater feeling of satiety. Nutritionally dense foods have a high ratio of vitamins, minerals and phytochemicals when compared to their calorie content. The body is an amazing machine, but it requires the proper tools to repair and prevent breakdown. By eating a broad range of whole foods each week, you insure that you are giving your body a broad base of materials to work with. This will help fuel and recover your body while providing it with the ammo it needs to start burning that unwanted fat!
I’m telling you the truth when I say that a few months are enough to drop a magnificent amount of body fat but also to build an adequate amount of lean muscle. Three macro-nutrients are going to make or break your transformation plan namely:
These three macro-nutrients are essential in any diet and without the correct amount of each one of them your fat loss quest will fail.
RIGHT LET ME EXPLAIN:
Carbohydrates are a great energy source, but at the end of the day they are not as essential as protein and fats. You should know that your body can produce carbohydrates on its own mainly by the liver from the protein and fats you consume. Carbohydrates will play a role in our nutrition plan, as they will help you to refuel glycogen levels immediately after your workouts to help speed the recovery and muscle building process.
In phase 1 of a Transformation Plan you will be consuming carbohydrates upon waking to help provide energy for the day ahead and pre and post workout to help with the anti-catabolic effects and re-fueling process.
In the second phase you will only be consuming carbohydrates after our workouts, and in the last phase our carbohydrates will be cut to a minimum and our main source will be vegetables to be consumed throughout the day along with your protein and fats. The reason for this is that we are trying to manipulate our body to produce its own carbohydrates in the end, instead of providing it with carbohydrates to burn as fuel – we want our bodies to burn fuel instead of providing it with it.
TYPES OF CARBOHYDRATES
HIGH GLYCEMIC CARBOHYDRATES (FAST DIGESTING)
Sources: Sugary foods, some processed foods and white potatoes
Effects: Spike Insulin and blood glucose Levels
When you eat high-glycemic carbs, your body processes them rapidly, absorbs them in the intestines, and shoves them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout, but it’s not great at any other time of day.
LOW GLYCEMIC CARBOHYDRATES (SLOW DIGESTING)
Sources: Whole grains, sweet potatoes, some fruits, vegetables
Effects: Less dramatic effect on Insulin and blood glucose levels
You don’t digest low-glycemic carbs as rapidly. They don’t create the same sharp spike in blood glucose, so they offer a steadier supply of energy.
Protein will always be the most essential nutrient in any fitness plan, as well as in your Transformation Plan. It is difficult for the body to take protein and convert it into body fat, and carbohydrates being the easiest to convert. It’s not impossible for the body to convert protein into body fat but out of the three macronutrients, protein is the hardest to convert.
Protein consists out of amino acids which are the building blocks of your muscles. You can look at amino acids as bricks and think of your muscles as walls that needs to be built. Now you can see why protein is essential to build and maintain lean muscle mass.
Sources: Chicken, Eggs, Fish, Ostrich, Venison, Pork, Lamb, Beef
You will have to read this part carefully as you might be shocked with what you see. Fat is not the enemy, eating fat doesn’t make you fat. Like I explained before carbohydrates are much more easily converted to fat than fat itself. But in the other hand there are good fats and there are bad fats.
TYPES OF FATS YOU WILL BE CONSUMING
Omega 3 fats are an essential fat, and they are essential because the body can’t produce them on its own. Omega-3’s have been shown to decrease fat storage and speed fat loss by turning on genes that increase fat burning.
Omega-3 has also been found to increase muscle recovery and growth, and they support skin, vision, and brain health.
Sources: Fish e.g. Salmon, Tuna, Sardines, Olive Oil, Flaxseed Oil, Coconut Oil, Almond Butter
Not only does monounsaturated fat help to lower your bad cholesterol and your risk of heart disease in addition to stroke, but it also typically contains high levels of vitamin E, which is a very important antioxidant. In fact, the American Heart Association says people need more of it. Also when combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels.
Sources: Avocado’s, Peanut Butter, Nuts, Olives
You might think that saturated fats are the bad guy, but they’re not. Saturated fats are critical when you are training intensely and they help promote healthy testosterone levels.
Whole eggs are a great source of saturated fat. One study revealed that people who ate three egg yolks per day gained twice as much muscle as subjects who only ate egg whites. Egg yolks contain protein, saturated fat, and dietary cholesterol, which you need to help maintain the integrity of muscle cell membranes.
Sources: Whole eggs, red meat, animal fats
TRANS FATTY ACIDS
Sources: Cookies, cakes, muffins, pancake mixes, chocolate drink mixes, fried foods, chips, sweets
DIFFERENT TYPES OF DIETS
There are numerous amounts of diet types available today, some more effective than others. What you must keep in mind is, that maybe works for you might not work for someone else, as we are all individual, unique human beings. With that said I suggest you experiment with different diet types until you have found one that works best for your body type and lifestyle.
NORMAL CALORIE REDUCTION DIETS
This is probably one of the most popular ways of dieting. Fat loss is basically a science of numbers, it comes down to manipulating a simple mathematical formula: Energy Consumed vs Energy Expended. If you provide your body with more calories (energy)than it is able to burn off within 24-48hours that excess energy will possible turn to fat. Professor Mark Haub, from Kansas State University, conducted a weight loss study on himself in 2010 proving that it doesn’t really matter what you eat, if you are eating less calories than you are burning, you will be able to lose weight. He started the study at 211lbs and 33.4% body fat, he calculated that he would have to eat approx. 1800 calories per day to lose weight without starving himself. He followed his protocol for 2 months and lost 27lbs. A Third of his diet was based on “convenience store foods” like twinkies, Dorito’s, processed foods etc. Now Haub doesn’t advice this diet as it could lead to certain health risks, but he did it to prove a point, that calories are KING.
HERE ARE SOME POINTERS WHEN STARTING YOUR DIET:
- Do not use a starvation-style diet.
- Eat mostly whole foods that are nutritionally dense.
- Try to balance your macronutrient intake on some reasonable level – protein, carbs and fats.
- Don’t adopt an eating lifestyle that will be hard to maintain after your diet is over.
EXAMPLE OF A RESTRICTED CALORIE DIET PLAN:
- 50g Oats
- 3 Eggs
- 3 Strawberries
- Rye Bread Crackers
- Cottage Cheese
- Slice of Pineapple
- Small Chicken Burger
- Low GI Bread
- Hand full of nuts
- Hand full of biltong
- Sweet Potato
- Steak or any lean meat
- Protein Shake (preferably Casein)
LOW CARBOHYDRATE DIETS E.G. ATKINS, KETOGENIC AND PALEO
These are many different types of low carb diets that advocate slight dietary variations on the same low carb theme. The main thing to know about low carb eating is that you want to focus on eating whole, nutritiously dense foods.
Also make sure that most of your carbs come from vegetable sources like broccoli, spinach, beans, asparagus, salads etc. You will also have to up your fat intake. Make sure to focus on essential fats like omega fats. You can also include some saturated fats e.g. bacon, egg yolks etc.
Many people can lose weight eating this way. With junk food out of the equation, and high fats added to the equation, you are likely to feel a greater degree of satiety. That said, monitoring calories during weight is still a wise thing to do tough.
EXAMPLE OF A LOW CARBOHYDRATE, HIGH FAT MEAL PLAN:
- 3 Whole Eggs
- 2 Rashers of Bacon
- Protein Shake
- Cottage Cheese
- Chicken Salad, Avocado, Flaxseed or Olive Oil
- Some mix nuts
- Steak or any lean meat
- Protein Shake (preferably casein)
Intermittent fasting is fast (no pun intended) becoming “the” method for getting ripped and shredded. The premise is simple…you eat nothing for 16 to 20 hours each day, and then eat the totality of your daily calories during a 4 to 8 hour window.
This window could consist if one, two or even three smaller meals and/or snacks. It really doesn’t matter, to be honest. Meals, and the fasting period in general, should be structured to best fit the individual’s lifestyle and needs. If you are a binge eater, or love to eat big night time meals, it may be best to limit your feeding window to only 4 hours per day. This way you can work with your current eating habits, feel satisfied, and fall asleep at night without feeling hunger or consumed by food cravings.
- Make sure that you fast for at least 16-20hours of the day
- Try and stick to clean whole foods
- Structure your 4-8 hour eating window that best suits your habits and lifestyle
THE DUKAN DIET
Originating from France, the Dukan diet is protein rich weight loss plan developed by doctor Pierre Dukan. Though Dukan had been promoting this style of eating for 30 years, it did not catch fire in the dieting industry until the release of his book The Dukan Diet. Sales of this book currently exceed 10 million copies.
The Dukan diet consists of four phases: attack phase, cruise phase, consolidation phase and the stabilization phase. You are also provided with a list of 100 allowed foods.
SOME BASIC DUKEN RULES:
- First phase of the diet is called the “Attack Phase” which allows you to eat as much as you want for the first 2-7 days, choosing from 72 different protein rich food sources
- Phase 2 is called the “Cruise Phase” which allows you to choose from 28 different veggies that you can add to your diet plan
- Last you have the “Consolidation Phase” – fruit, bread, cheese and starchy foods are introduced back into your diet, as part of 2 celebratory meals per week.
- After that it’s all about maintaining and keeping of what you have lost!
CARB CYCLING DIETS
As the name suggest the main focus of this diet will be to manipulate your carbohydrate intake over a certain period of time. It’s advised to keep your protein and fat intake consistent while you work through high, medium and low carbohydrate days. By doing this your calorie intake will also rotate as your carbohydrate intake rotates which could prevent you from reaching a plateau.
CARB CYCLING DIET TIPS:
- Try and consume around 1.5-2.5grams of protein per kilogram in body weight
- On low carbohydrate days make sure that you try and stick to vegetables, the greener the better!
- On moderate carbohydrate days you can consume around 1.5-2grams of carbohydrate per kilograms
- On high carbohydrate days try and consume approx. 4-5grams of carbohydrate per kilogram of body weight
- Make sure that your fat intake is approx. 20-30% of total calories.
- Also make sure that you schedule your main muscle groups around your high carbohydrate days and your less strenuous activities around low carbohydrate days
EXAMPLE OF A LOW CARBOHYDRATE DAYS:
This would be the same as your Atkins, Ketogenic diet mentioned before
EXAMPLE OF MODERATE CARBOHYDRATE DAYS:
This would roughly be the same as your balanced restricted calorie diet plan mentioned above
EXAMPLE OF HIGH CARBOHYDRATE DAYS:BREAKFAST
- 1 Cup Oats
- Fruit Portion
- 250ml Skimmed Milk
- Fruit Option
- 4 Whole Wheat Crackers
- Cottage Cheese
- 200g Brown Rice
- Chicken Breasts
- 2-3 Slices Rye Bread
- Peanut Butter/Almond Butter
- Mozzarella Cheese
- Egg Whites Scrambled
- Fruit Portion
- Couscous / Sweet Potato
- Lean Mince / Steak / Fish
- Rice Cakes
- Peanut Butter / Almond Butter
- Casein Protein Shake
BINGE EATING AND YOUR WEIGHT LOSS
Binge eating involves the overconsumption of food, healthy or processed, beyond the “feeling full” stage. This practice of overeating can be eating disorder related, or it can simply be caused by a lack of self-control.
Limit yourself to one plateful of food per meal. I also suggest waiting 2-3hours before eating anything again. Try and cut back on the portion sizes of your junk food excursions. Have a taste, and then try to eat a healthier option such as apples or almonds.
Instead of focusing on trying to be “perfect”, try to be better. In your transformation nutrition plan make sure that you restrict your binge eating to one day only. This will provide you with necessary satisfaction and also help boost your leptin (fat burning hormone) which drops while on restricted calorie diets.
Sticking to a fat loss nutrition plan is all about a mind shift. If you feel like cheating or skipping a workout, I suggest you ask yourself: “Why did I start this transformation?” There’s a specific reason you are reading this guide and why you are going to or have started a transformation plan, just keep reminding yourself about it and focus on the end result.
If you are not going to be 100% mentally committed I can almost guarantee you it’s not going to be worth starting.
FREQUENTLY ASKED NUTRITION QEUSTIONS
I DON’T KNOW HOW MANY CALORIES I SHOULD EAT TO LOSE WEIGHT.
There is a mathematical formula to calculate this but it needs to be re-calculated every time you lose weight and it’s proven that the following works just as well.
|Men||Start with 2400 Calories|
|Women||Start with 1700 Calories|
If after 2 weeks you are not losing an acceptable amount of weight, drop calories by 200-300 per day and give this another 2 weeks.
WHY DO YOU LOSE WEIGHT RAPIDLY DURING THE FIRST WEEK OF A DIET?
When you cut calories you also generally reduce your overall carb intake and sodium intake. When this happens, your body flushes out quite a bit of excess water, resulting in a “week one weight loss surge.” Never assume the weight you lose during the first week of a diet will continue. That is unlikely to happen. Weight lost during weeks 2 and 3 of a diet are a better indicator of what to expect at your current calorie intake level.
IS EATING AT NIGHT BAD?
No. Eating more of your food later in the day does not lead to weight gain. Eating too many calories per day leads to weight gain. It really doesn’t matter when you eat, as long as your eating is reasonable.
IS FRUIT JUICE BETTER THAN SODA?
Not generally. Fruit juice is usually fruit with all the good nutrition removed – pulp, skin, etc. All that is left is a high sugar drink, often times with more sugar per ounce that sodas.