Fat Burning Diets
It's beginning to look a lot like christmas. The New Year it's on its way. Soon people's New Year Resolution will again be to lose weight, burn more fat, look and feel better. But don't wait till the beginning of the New Year. Start your fat burning plan know. By eating correctly, exercising and supplementing your diet with a tested and effective fat burner. Below you will find diet tips, suggestions, and diet plans.
Fat Burning Tips:
- Eat 5 - 6 small meals a day. Concentrate on having your 3 Basic meals, (Breakfast, Lunch and Dinner) and in between include snacks which can be a protein bar or protein shake. By eating ever 3 to 4 hours this speeds up your metabolism, gives you more energy, and helps you burn fat!
- Avoid excess carbohydrates late in the day which is usually when you are less active. Your dinner which should be around 3 to 4 hours before you go to bed should be lower carbs, for example a chicken salad, tuna salad or a protein shake.
- Increase your Fiber intake. The average american consumes around 15 grams of fiber. It is recommended to consume at least 30 grams a day. Fiber helps you feel full, helps regulate your sugar levels, gives you constant energy and in the end result, it helps you burn fat!
- Increase your GOOD fats, EFAs (Essential Fatty Acids), you need fat to burn fat. If you go to low on your good fats your body will try to hold on to the fat you have. By consuming good fats you are able to burn more fat. Fats are good for your skin, hair, nails, energy, and many other functions in your body. EFAs you can get from peanut, walnut, olive oil, flax seed oil, fish oil. etc...
- Increase your daily water intake. Your body is made up of around 75% water, it is essential for you to keep the water intake at adequate levels, especially if you are losing water.
- Keep in eye on the amount of sodium you intake. If you eat can food, frozen food, package food or eat often at restaurants.
Why Whey Protein is so important for fat burning:
Whey Protein powders are low in carbohydrates, around 20 - 30 grams of protein per scoop and 0 - 5 grams of fat.
Whey protein offers many benefits not just building muscle and burning fat. Whey protein provides an extra boost to the immune system by raising glutathione levels and helps control blood glucose levels
There a different types of whey proteins. Whey protein Concentrate contains around 70 - 80% protein, the rest is lactose, fat, and un denatured proteins. Whey Isolate (like AST VP2 ) contains around 90 - 96% protein, this process has more of the lactose and fat removed, so you get a higher quality protein. Products like Champion Nutrition Pure Whey contains a blend of both the whey protein concentrate & Isolate. Then you have products such as BSN Syntha-6 that contains a blend of casein protein, whey protein, this creates a time release effect. Whey protein gets absorb faster then Casein protein.
It is recommended to consume between 1 and 1.5 grams of quality protein per pound of bodyweight each day. For example if you total intake of protein a day equals to 180 grams you will want to divide that between 5 meals or more, so around 35 grams of protein. By having a consistent intake of protein every 3 to 4 hours you create an anabolic effect (which meals build muscle, burn fat). You can get the protein from eating chicken, turkey, fish, red meat, etc... but it becomes expensive and takes longer to digest. That's were whey protein comes in. Whey protein is easier to digest, easier to prepare (just mix with milk or water) and cheaper cost per gram.
Why you still need to eat Carbohydrates:
Most people avoid Carbohydrates at all cost when trying to burn fat. It is true you are trying to cut down on carbs especially when you are less active such as at night time or if you are seating for long periods of time, but your body also needs carbohydrates for energy. Carbohydrates 'spare' muscle, the more firm muscle mass you have the more fat you burn. Make sure you have some carbohydrates for breakfast such as oatmeal and at lunch time with a sweet potato. Concentrate on eating the needed carbohydrates in the day time and cutting them in the evening.
Fat Burning Diets