Thursday, July 28, 2011

9 Ways to Lose the Fat


9 Ways to Lose the Fat

1.     Eat a portion protein equal to the palm of your hand at each meal.
2.     Eat 1 portion of low-glycemic index carbs at each meal.
3.     Chicken, Turkey, Fish, Lean Beef, Egg Whites, and Low-Fat Dairy for protein sources. (Clean Protein)
4.     Get essential fats from 1 Tablespoon of milled flaxseed, and fish oil capsules (Essential Omega III)
5.     Use nutrition shakes or bars for 1-2 snacks per day as needed (low sugar, <3g sugar!)
6.     Never go more than 3 hours without eating!
7.     Make sure each of your 5-6 meals is 300 calories.
8.     Proper hydration should be 10-12 (8 oz.) glasses per day.
9.     May enjoy 1 “cheat Day” but DON’T LOSE CONTROL!

GLYCEMIC INDEX TABLE

HIGH                                                              LOW

Maltose (beer sugar)                          110                          Whole rice                                          50
Glucose (Glycemic marker)                100
                          Whole Wheat Bread                         50
White Bread                                          95                           Whole Wheat Pasta                         45

Instant Potatoes                                   95                            Fresh White Beans                         40

Honey, Jam, Jelly                                 90                            Oatmeal                                              40

Cornflakes, popcorn                            85                            Whole Rye Bread                             40

Carrots                                                   85                            Green Peas                                        40

Refined Sugar                                       75                            Whole grain cereals                         35

Corn                                                       70                            Dairy Products                                 35
Beets                                                      70                            Wild Rice                                          3
5
White Rice                                            70                            Fresh Fruits                                      35

Cookies, Pastries                                  70                            Lentils                                               30

Boiled Potatoes                                    70                            Chick Peas                                        30

White Flour Pasta                                65                            Dried beans, peas                            30

Bananas                                                 60                            Soya (most)                                      15

Raisins                                                   60                            Green Vegetables                            <15

  • Eat 30g of FIBER per day.
  • Eat < 20% of calories from fat.

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