Refined carbohydrates promote fat gain and fatigue. These should be avoided, and are listed as follows: White bread, White rice, Most packaged breakfast cereals, Donuts, Cakes, Cookies, Bagels, Fruit and vegetable juices, Fruit drinks, Soda, and Candy. Healthy fats should be eaten in very small amounts. The essential fatty acids (EFAs) are omega-3 and omega-6. These help regulate fat levels, water balance, and other metabolic functions. Omega-3 plays a major role in energy balance and blood sugar metabolism. It has the ability to burn fat to produce energy and heat. It elevates your fat-burning power. The dietary ratio of omega-6 to omega-3 fatty acids should be no greater than 3:1. To enhance your EFA intake, especially of omega-3s, eat salmon, mackeral, trout or sardines as your palm-size protein choice at least twice a week. You can include small amounts of monounsaturated fat in your eating plan. Olive oil, canola oil or avocados in modest serving sizes can also boost your metabolism. If your busy day keeps you from preparing balanced meals, consider an alternative such as Bistro MD. It's a proven strategy that has worked for thousands of others. It's easy, it's delicious ...Get your own Personal Chef! Another great choice is Diet-To-Go. Delicious meals with all the trimmings delivered to your door for less than $6 per meal. Lose weight now! A third great option is eDiets. Get one FREE week of meals with your first eDiets' Deliciously Yours meal delivery order Meal replacements help you lose fat fast You can eat balanced, portion-controlled meals even on-the-go if you purchase inexpensive meal-replacement bars at your grocery. These are tasty and nutrient-balanced. MRP’s can provide a specific amount of calories, as well as provide a balanced supply of macronutrients – carbohydrate, protein and fat. In combination with your regular meals, one or two of these MRP’s can make the plan convenient and effective. They will also keep your portions appropriate. Many recent studies have shown that meal replacements, as part of a low-calorie diet, are effective for helping people lose weight. University of Kansas researchers found that subjects using meal replacements for weight control lost as much weight as people who took a leading weight loss drug, Alli ( GlaxoSmithKline Alli Starter Pack, 90 Capsules ). Subjects in both groups lost nearly 50 pounds in a year. The study showed that meal replacements can make you lose fat fast. ( J Am Coll Nut, 24:347-353, 2005) Brazilian researchers found that solid meals satisfy hunger better than liquid meals. They compared hunger sensations in response to liquid and solid meals containing equal calories and high carbohydrates. In every case, people took in more calories during the day after consuming the liquid meal, 12 percent to 20 percent more calories. Solid meals prevent hunger and overeating better than liquid meals. (International Journal Obesity, in press; published online June 19, 2007) Since MRP nutrition bars are solid meal replacements, shown to prevent subsequent hunger better than their liquid equivalents, and since they are much easier to pop into a purse or jacket pocket, we prefer to consume them. Finding an MRP nutrition bar that fits the budget and tastes good can be easily accomplished with a little experimenting. Your MRP nutrition bar of choice should fit the following:
The protein and carbohydrate can be higher, but should be close to a 50/50 balance (ie. 15 grams and 15 to 20 grams). All of these nutrient guidelines are a rule of thumb, not an absolute number. Get a combination reasonably close to the above guideline and you should be fine. Beyond providing a means to conveniently follow our multi-meal plan, and delivering significant weight loss on its own, the MRP nutrition bar has been shown to lower total cholesterol, insulin, blood pressure and triglycerides. Reducing each of these factors decreases the risk of serious health problems like heart disease and stroke. Many dieters have experienced weight loss with other programs, only to regain the excess weight upon returning to their previous eating patterns. The MRP-associated diet program studied above allowed most participants to maintain their weight loss for the duration of the study. Thus MRP’s, in addition to aiding in the initial weight loss, have been shown to be an important tool to enable you to self-manage your dietary habits permanently. Worldwide Pure Protein is our brand of choice because they provide a perfect blend of the nutrients listed above and taste great! You can order these in several delicious flavors. Worldwide Pure Protein Bars, Box Of 12
Eat an acidic food if you are consuming high glycemic carbohydrates Eating an acidic food before or with a high glycemic carbohydrate effectively lowers its glycemic index rating by one-third. This effect is brought about by the acidic food’s ability to slow down your digestion, which, in turn, slows down your blood sugar rise from the carbohydrate. Manage the glycemic effect of your meals by including one of the following acidic foods:
But watch the labels to avoid any of the above foods which also contain sugar.
We at noexcessfat.com are not medical doctors. We are diet and fitness researchers providing you reference information only, not medical advice. The information given here is designed to help you make informed decisions about your fitness. It is not intended as a substitute for any prescribed medical treatments. We advise you to consult with a physician regarding any medical conditions or issues you may have before making changes to your diet or exercise routine. |
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