What I've found over years of coaching is that it's best to keep nutrition simple. By focusing on these four simple tips, you can drastically improve the effectiveness of your weight loss or nutrition plan.
In the initial phases of your weight loss plan, focus on restricting carbohydrates without any constraint on fat consumption. I encourage “good” fats like almonds, nuts, avocados, whole eggs and fish, which are great alternatives to carbs. By eating these healthy fats, your body is encouraged to utilize fat as a primary energy source once your body adapts to the shift away from glycogen (typically 2-4 weeks).
When facing dining situations with limited food options available, choose fat over carbohydrate-dense foods. This is because carbohydrates cause the most significant spike in blood sugar (relative to fat and protein). In response, your body starts secreting insulin, which creates the perfect environment for energy storage (a.k.a. fat accumulation)!
When you deplete carbohydrates/glycogen, your body's natural response is to begin utilizing fat for energy production. Positive hormonal and chemical changes are taking place simultaneously to further enhance this fat burning effect. A hormone called glucagon begins secreting into the blood stream in response to low blood sugar (carb depletion) and works to raise blood glucose by conserving it and pulling fat from adipose tissue to use for fuel. It actually helps burn body fat.
2. Eat With Your Hands
By this, I don't mean eat with your hands literally! Rather, I encourage you to use the palm of your hand to measure portions. This is a simplified way of implementing portion control with a natural scale correlating with your individual body size.
I recommend using the following scale for a weight loss plan (for each meal):
*Protein Portion: Male = Two palms, Female = One palm
*Fat Portion: Male = Two Thumbs, Female = One Thumb
*Carbohydrate Portion: Only from green vegetables, portion unlimited.
3. Drink More Water
I would imagine that anyone reading this article is aware that water is key to any weight loss plan, but I'd like to give you a tip that works very well with my clients! Instead of carrying around a small water bottle that you have to constantly refill throughout the day, carry a large water bottle that is the equivalent to the amount of water you need to consume for the day. I personally carry around a one-gallon water bottle that I only refill a few times a day.
Water consumption will pay huge dividends across the board including improved energy, enhanced metabolic functioning and appetite suppression. The necessity of adequate hydration cannot be overstated!
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