Fitness Solutions UK F.A.S.T Fatloss Nutrition
Top 5 Diet Tips to shed unwanted body fat
Think Fiber First When It Comes To Carbs:
– It is critical to focus on carbohydrate quality first AND then quantity second.
– In terms of quality, all carbohydrates that you eat (apart from dairy) should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving.
– In terms of quantity, most people achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.
– Use The Carb Reduction Blueprint:
§ Use the following step-by-step process in the exact order listed to breakthrough any plateaus to achieve your health & fitness goals.
Tip#1– Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. agave syrup, fruit, etc.). This will results in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.
Tip#2– Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.
Tip#3– Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.
Tip#4– Replace all fruits with green veggies (or any other veggies AVOID corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.
Tip#5– Plan and prepare your meals in advance… don’t hang on the fridge door thinking about food… Make a plan, BUY only those foods – EAT only those foods – PLATE UP or PACK only those foods.
Well, those are our top 5 diet tips to help you look and feel your best.
When it comes to nutrition, keep it simple and stay on course.
And remember, it’s not about weight loss- it’s about losing inches in all the right places
Nutrition advice from www.FitnessSolutionsUK.com
as part of the F.A.S.T Fatloss Bootcamp System
Great Results or your MONEY BACK.
Contact Jackie Allen on 07831 680086 or by email
BC Counting Carbs Created on 04/05/2010 12:46 ©
HOW TO CHOOSE THE BEST EATING PLAN?
Obesity is an epidemic. Fortunately, we have a great understanding of the biochemical mechanisms responsible for obesity. The fact is, of all the overweight people, only about 25 percent of them overeat. The vast majority of these people (75 percent) suffer from a condition known as hyperinsulinemia. This condition of excess insulin is a result of the over-consumption of carbohydrates and may only be controlled by restricting their intake. Merely counting calories alone will not work!It is important to determine how your body reacts and handles food BEFORE you begin your diet program. Once this has been established, your goal of becoming trim and healthy will become a faster reality. We suggest the following program to maximize your results:STEP 1:
ESTABLISHING YOUR METABOLIC TYPE
Before beginning any diet program, you should understand how your individual body handles food. Take the following tests and tabulate the answers as instructed. Circle the number next to each statement that applies to you then total each of the three tests individually.
Test 1 Calorie Sensitivity
1. You had a normal body weight when younger but slowly gained weight after age 30.
2. You are presently overweight but by less than 25 pounds.
3. You have a normal appetite – get hungry at mealtimes.
4. You have a few, if any food cravings.
5. You have maintained the same basic eating habits all your life.
6. You eat three meals per day.
7. You have gained a certain amount of extra body weight but seem to have tapered off (not continued to steadily gain more and more weight).
8. You have few or none of the symptoms associated with poor carbohydrate metabolism (see list below).
TOTAL _YES ANSWERS :
Test 2 Carbohydrate Intolerance
1.You are more than 25 pounds overweight.
2.You have had a tendency to be overweight all your adult life.
3.You have been overweight since you were younger.
4.You have a poor appetite and skip meals often.
5.You prefer not to eat in the morning.
6.You have food cravings that temporarily go away when starchy or sugary foods are eaten.
7.There are foods that you feel you could absolutely not do without.
8.Your waist is bigger than your hips (men). Your waist is more than twice the size of your hips (women).
9.Most or all of the symptoms associated with carbohydrate intolerance on test three apply to you.TOTAL YES ANSWERS _:____
Test 3 Carbohydrate Symptomatology
3.Fatigue & Exhaustion
4.Faintness, dizziness, cold sweats, shakiness, or weak spells.
6.Drowsiness, especially after meals or in mid-afternoon.
8.Digestive disturbances with no obvious cause.
13.Rapid pulse, especially after eating certain foods.
16.Over-emotional, crying spells etc.
17.Loss of libido
20.Shortness of breath, sighing, and excess yawning.
21.Cravings for starch and sugar-rich foods.
TOTAL YES ANSWERS :
What Does this all mean? …….
If you answer yes to the majority of these statements you are likely consuming more calories than you are burning and need to follow our calorie restriction program.
If you scored more yes answers on test one than on test two… You are likely calorie sensitive and need to follow a low calorie program (1200 calories for women and 1400 calories for men).
If you had more yes answers on test two than on test one..You are likely carbohydrate intolerant and need to limit your total carbohydrate intake (Between 30-50 grams per day).
If you also scored eight or more yes answers on test three…You are almost certainly not only carbohydrate intolerant but have progressed to stage two of hyperinsulinemia and are also hypoglycaemic.
The Carb Quiz
This is an easy quiz to fail. It determines your sensitivity to carbohydrates, and many people are overly sensitive to carbs – especially overweight people. The worse you score on this test, the more likely you’ll benefit greatly by restricting your carbohydrate intake. Be honest in your responses.
How to score your answers
(0) if the sentence does not apply to you
(1) if statement is sometimes true or describes you moderately well
(2) if they are often true or describe you quite well
1. My fat storage is more in my abdomen than my hips or thighs.
2. Dinner doesn’t feel complete without dessert.
3. Right after I eat sweets or something high in starch, such as a big dinner roll, I feel satisfied and content.
4. I tend to get hungry an hour or two after meals.
5. I really enjoy caffeinated drinks, and feel great after a cappuccino or a diet cola.
6. I love Italian food and Chinese food, probably even more than rich French food, or high-fat American cooking.
7. It makes me feel good to chew gum, or to have a mint or a piece of hard candy in my mouth.
8. For snacks, I would usually prefer chips or a bagel over nuts or an apple.
9. I drink diet soft drinks almost every day to cut back on calories.
10. High-fat, non-sweet foods such as beef or butter are good, but they’re not my weakness.
11. High-fat, sweet foods, such as rich desserts, are extremely tempting to me, even though I know they are too fattening.
12. Diabetes runs in the family.
13. When I get hungry before a meal, I’m pretty uncomfortable, and really need to eat.
14. I have to watch myself, or I’ll drink more alcohol than I really should.
15. I’ve never stayed at my ideal weight for more than about a year.
16. I take a serotonin-influencing antidepressant, such as Paxil, Zoloft, or Prozac.
17. Hunger definitely affects my mood. When I’m hungry, I get irritable, and sometimes feel spaced-out.
18. When I start eating ice cream, cookies, or other favorite sweets, it’s hard to stop, and I sometimes eat more than I’d planned to.
19. When I’ve tried low carb diets, I’ve felt good, but I really missed my high-carb foods.
20. I think I gain weight more easily than most people.
21. It seems to me as if my metabolism has really changed for the worse as I’ve gotten older. I have to eat less and exercise more just to keep from gaining weight.
22. I sometimes wake up in the middle of the night feeling hungry.
23. If I don’t get lunch on time, it’s very hard to work.
24. Several times almost everyday, I think about food while I work.
25. I seem to have less willpower about eating than I do about other aspects of my life.
Compare Your Results to the Chart Below
3 – 8 Excellent score. your carb metabolism functions well.
9 – 12 You have a few problems with carbs, but are basically in control of them. However, you might benefit from replacing high GI/GL with Lo GI/GL carbs to prevent future problems.
13 – 25 Possible trouble. You probably need to restrict sweets and most of the starch you eat in order to have the same metabolic advantages of a person with a healthy carbohydrate metabolism. Choose vegetables and protein based meals to avoid sugars and starches which cause your problems.
26 – 50 Be wary. Get busy. You have significant dysfunction of carbohydrate metabolism and are probably already suffering from hypoglycemia or hyperglycemia. You need to limit sugar intake and cut starchy carbs too to restore healthy carbohydrate metabolism. Strictly limit starches all of which should be wholegrain.
50 or over You’re in trouble, and you should deal with it immediately. You probably already suffer from Syndrome X, or are heading for it. If you don’t do something to prevent it, diabetes is a very realistic possibility. A diet based on protein, nuts, seeds and vegetable and some fruits will probably improve your quality of life almost immediately.
Unfortunately, in our current carbohydrate obsessed culture, a score of 25 to 50 is not all that uncommon. It is not cause for alarm. But it is cause for action.
We encourage you to learn about the food you eat and to choose foods that will help control your blood sugar level. Jax 25/3/11 ©