TrimmingtheFat

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Portion, Protein, and Carbs

Hopefully you have joined the 21st century mindset where we realize eating fat doesn’t necessarily make you fat, but a ton of carbs and sweets will sure do the trick

  1. Many carbs metabolize into the bloodstream quicker than fat and protein, raising blood insulin, halting fat burning and being stored as glycogen or fat as a result.
  2. Instead of tirelessly counting calories or eating foods that you don’t enjoy, just eat smaller portions spread throughout the day
  3. Protein ALSO helps regulate blood-insulin levels, aiding in weight loss, toning, muscle building and repair.

During weight loss, and as part of a healthy lifestyle, meals should come as close as possible to a 40/30/30. That means:

  • 40% of the calories the from carbs
  • 30% of the calories from fat
  • 30% of the calories from protein

* Every meal won’t have this percentage of fat and/or carbs. Focusing on incorporating protein and portion sizes often does the job.

  • Aim to consume 50% of your body weight in grams  of protein daily, breaking it up between meals.

150 lbs. = 75g of protein to aim for

  • Assume your body can absorb no more than 30g of protein at a time. This means you have to spread your protein consumption throughout your daily meals

3 Protein Benefits:

  1. Satiety
  2. Muscle growth and rebuilding
  3. Higher metabolism

Other Suggestions:

  • Substitute ground turkey for ground beef in spaghetti dishes, chili, Mexican foods, and burgers. Just season it well!
  • Drink Plenty of water period. It not only helps you get full faster, but it flushes the body of wastes that are necessary for the needle on the scale to go down
  • I’ve been using artificial sweeteners since I was a teenager and I remain cancer free. If you are comfortable, replacing the empty calories in sugar with 0 calorie sweeteners in foods and drinks goes a long way.
  • Focus on lower calorie condiments such as mustard, relish, and ketchup. Reduce fatty condiments such as mayo, or, use the light versions whenever possible

* However, when eating foods that tend to naturally lack large amounts of carbs, such as salads, it is ok to use full-fat dressings. The body tends to use fat for energy when carbohydrates are low