Super Sneaky Secret to Speed up Your Fat Loss

For most people, eating well is the hardest part of losing fat.  When you come to a boot camp workout I am there to push you and motivate you but the one place I can’t be is in your kitchen…that would just be weird.  So it is on you to keep yourself disciplined and on track with your nutrition; easier said than done, right.  While it’s not my job to be in your kitchen 24/7, it is my job to give you all the information you need to succeed.  My hope is that you take it to heart and put it into practice.  Here is some information that if you do put it into practice, can really jump start your fat burning…immediately!!!

There is a lot of controversy these days about carbs.  Carbs can be your best friend or your worst enemy.  If you eat the wrong kind of carbs (i.e. simple carbs like white bread, white rice, crackers, white pasta, and other processed foods) they will do nothing but expand your waistline.  Eating the right kind of carbs (i.e. complex carbs like oatmeal, sweet potato, whole wheat pasta and bread, beans, corn, tomatoes, brown rice, etc) will provide you with the energy you need to make it through your day and through your workouts.  Try to be an active/exercising adult without eating ample amounts of complex carbs; it is extremely difficult!

While all carbs are not created equal, the times you eat your carbs are not equal either.  If fast loss is your goal you should time your carb intake to maximize your energy and minimize your fat gain.  Remember, ALL carbs (complex and simple) turn into sugar once they are in the body.  Sugar is the body’s preferred energy source so it needs sugar to function properly.  Simple carbs turn into single and very tiny sugar molecules while complex carbs turn into long chains of sugar molecules and are much larger than the simple sugar molecules.  As a result, they absorb much slower.  This gives your body the energy it needs but in small/slow doses so blood sugar doesn’t sky rocket.

While complex carbs are needed and much healthier than simple carbs, they are still converted to sugar once inside the body.  If you are going to eat complex carbs and remain active, you will burn off that sugar before it has a chance to store as fat.  But what if you eat complex carbs and are not going to be active like at dinner or before bed?  What happens to those carbs then?  If you do not burn the sugar from the blood stream then it has to go somewhere and it will almost always store as fat.

So what’s the point of all this?  The point is that if you want a little extra boost in your fat burning then be smart about when you eat your carbs.  Try to get most of your carbs in before dinner.  That means EVERY meal before dinner must include a complex carbs.  Again, you will need these carbs for energy.  But once dinner time comes…no more carbs!

Dinner should consist of a lean protein and a vegetable and that’s it.  Since you are cutting out a major macronutrient such as carbs, be sure to increase the size of your protein portion to compensate for the loss in overall calories.  Remember, eating too few calories will sabotage fat loss efforts as well!

By cutting out the complex carbs at dinner you will ensure that there is little sugar in the blood stream when you go to bed and are no longer in need of energy and no fat storing can take place…that’s a very good thing!

When you wake up in the morning your body will need, want, and crave carbs so be sure to eat them!  In fact, breakfast should be your biggest, most calorically dense meal of the day.  This ensures that you jumpstart your metabolism and provide your body with the nutrients it needs to get through the day with energy and enthusiasm.

So, here is how a perfect day of healthy eating while tapering off the calories and carbs at night would look:

Breakfast:  500 calories or so with a good mix of lean protein, complex carbs, and fibrous carbs (veggies)
•    2 eggs and 1 egg white omelet with peppers, tomatoes, and mushrooms, and a little low fat cheese
•    Bowl of oatmeal
•    Apple

Mid Morning Snack: 300 calories including a lean protein and a complex carb
•    Handful of nuts
•    Piece of fruit
•    Low fat string cheese

Lunch:  400 calories so with a good mix of lean protein, complex carbs, and fibrous carbs (veggies)

-Whole turkey sandwich on whole wheat bread with
•    Lettuce
•    Tomato
•    Mustard
•    Avocado

Mid Afternoon Snack:  300 calories including a lean protein and a complex carb

•    Protein Shake with Fruit
•    Small handful of nuts

Dinner: 350 calories so with a larger than normal (25% larger) lean protein, and fibrous carbs (veggies)
•    Grilled fish or chicken
•    Broccoli

Before Bed Snack: 100 calories or so

•    ¼ cup of low fat cottage cheese

This adds up to approximately 1900 calories (NO that’s not too much : ) and no complex carbs after 4:00 or so.  This is a really good day of eating and if you follow it closely (you don’t have to eat the same exact foods.  Just follow the concept and make logical food exchanges) you will experience fat loss at a rate you never imagined; as long as you are doing adequate resistance training and cardio of course : )

So, there you have it…a personal trainer’s dirty little secret to enhanced fat loss but…. shhhh!  Keep this between us!!

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www.BodyBackBootCamps.com

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Yours in Health,

Jason Goggans