Aim to keep blood sugar levels steady with the tips below and you will experience better energy, mood, fewer cravings and more satisfaction from meals.
1. Do Not Drink Fruit Juices.
A healthy glass of OJ each morning- no way! Fresh squeezed orange juice including the fibre from the pulp would be my preference. The glycemic index rating for oranges is moderate while orange juice is sky high partially due to added sugars put in juices. Remember the glycemic index determines blood sugar and insulin levels. This is the first thing I pull out of any diet especially if there are juvenile behaviour problems. Use real fruits for your nutrient needs and remember to include avocados and grapefruit which both fit well in most fat loss plans.
2. Eliminate the Consumption of Refined Foods
Most acknowledge that refined foods such as bread, pasta, packaged baked goods, cereal etc support the storage of body fat. Do not be fooled by whole wheat bread, pita's, tortillas and other products that also contained enriched flour. In many cases these items are the same as their white counter parts with some added colouring.
3. Amino Load before and after exercise
Amino Loading is a term we use to describe the combination of 100 % MR and Muscle Synthesis which efficiently deliver crucial amino acids in a rapid fashion. Consumed before training this unique combo forces the body to use more stored fat as fuel during exercise while also helping the trainee to shift to a more anabolic (fat burning) hormonal environment. During and after training amino acids provide an alternative energy source to support improved training performance (especially important during a low carb diet) and lay the building blocks needed for new muscle growth. Following training your first priority should be accelerating recovery and Amino Loading provides the critical ratios of amino acids needed to be quickly assimilated into hungry muscles. A protein shake post workout alone does not do the job, during training you pump blood into the muscles to act as a nutrient super highway to carry in raw materials. Drinking a shake following training will draw blood away from the muscles and into the stomach to support digestion which deteriorates much of the raw material value and slows down the delivery of nutrients.
Timing is critical and there is no time to spare post workout. 100% MR and Muscle Synthesis rapidly deliver the raw materials needed as they bypass digestion and get right into the blood stream to take advantage of the hormonal and metabolic conditions created by training.
4. Do not use bars of any kind as meal replacements when trying to maximize fat loss.
Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch. Otherwise do not use them, be aware that this “net impact carbs” and other labelling tricks are a scam. Companies have replaced sugar with other sweeteners which do not count as carbs on the label. As a result you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar. I have yet to find a bar high enough in fibre and low in sweeteners to allow people to lose body fat when eaten regularly.
5. Do not replace solid food meals with shakes and never consume a shake without fibre as your first meal of the day.
I understand people are very busy in the mornings, but eating a proper breakfast meal is vital. The body has been starving overnight and must have real food which provides a basis of nutrients and fibre. Without fibre your blood sugar will go haywire. Furthermore do not rely on shakes for every meal. I am amazed to see people in my office eating one food meal and 5 shakes per day.
People wonder why they cannot lose body fat; their blood sugar levels are out of control! Consume at least three solid food meals per day. Mixed nuts are a great protein shake alternative as they are high in good fats, proteins and have adequate fibre content. Eat natural fruit as alternatives to sugary snacks, try to eat regularly every 3 hours and always concentrate on portion size.
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Don't be afraid to try this video if you are a man, as it's a great cardio workout and I guarantee it will raise your heart rate. The exercises are simple to follow and require no equipment and best of all can be done in the privacy of your own home. Try mixing your training week with both cardio and strength training routines, remember to include at least 2 rest days per week to allow your muscles to re-build and to prevent the risk of injury.
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