Wednesday, 5 September 2012

Lose Weight by Eating More -- Food that is Virtually Impossible to Store as Body Fat

Lose Weight by Eating More -- Food that is Virtually Impossible to Store as Body Fat
By: Marty Gallagher
Certain foods are extremely difficult for the human body to convert into body fat - not impossible but damned near impossible. By consuming calories derived from these foods, the anabolic margin of error is extended dramatically, which means it will be easier to lose fat and gain muscle, if you choose.

Lean protein, protein devoid of saturated fat, has been the staple, the bedrock nutrient of elite athletes for 50 years. Why? You can eat a mountain of lean protein and not get fat - assuming you train with intensity sufficient enough to trigger muscle growth. Lean protein is difficult for the body to break down and digest. As a direct result of this digestive difficulty, the body kicks the metabolic thermostat upward to break protein down into subcomponent amino acids.
The human body wants to preserve stored body fat as a last line of defense against starvation. If overworked and under-fed, the body will preferentially eat muscle tissue to save precious body fat.
Obese people that go on crash diets, precipitously slashing calories, might lose 100-pounds of body weight, yet still appear fat. Despite losing from say 350-pounds to 250-pounds, they still appear fat because they still are fat. The body has cannibalized muscle tissue and saved the fat. Though they might weigh 100-pounds less, they still possess 25-40% body fat percentile.
Lean protein is the bedrock nutrient in the physical renovation process because it supplies muscle tissue battered by a high intensity weight workout with the amino acids needed to heal, recover and construct new muscle tissue. Lean protein is a bedrock nutrient in the physical renovation process because it causes the basal metabolic rate (BMR) to elevate; the metabolic thermostat, the rate at which our body consumes calories, increases when digesting protein. Lean protein is a bedrock nutrient in the physical renovation process because it is damned near impossible for the body to convert it into body fat.
The other bedrock nutrient in the physical transformation process is fibrous carbohydrates: carrots, broccoli, green beans, bell peppers, spinach, cauliflower, onions, asparagus, cabbage, salad greens, Brussels sprouts and the like. Fibrous carbohydrates, like lean protein, are nearly impossible for the body to convert into body fat. Fibrous carbohydrates require almost as many calories to digest as they contain. A green bean or carrot might contain 10-calories yet is so dense and difficult to break down that the body has to expend nearly as many calories to break down that bean or carrot as the vegetable contains.
Fibrous carbohydrates have a wonderful "Roto-Rooter" effect on the internal plumbing: as they work their way though the digestive passageways they scrape mucus and gunk off intestinal walls and help keep sludge buildup to a minimum. For this reason fibrous carbohydrates are the perfect compliment to a lean protein diet. Too much protein can cause bile buildup: fiber is the Yin to protein's Yang. The two nutrients should be eaten together.
Both protein and fiber have a beneficial dampening effect on insulin secretions. It is no accident that professional bodybuilders, the world's best dieters, capable of reducing body fat percentiles to 5% while maintaining incredible muscle mass, construct their eating regimen around protein and fiber.
The best way to eat is to eat often. If you eat 3,000 calories a day the best way is in five 600-calorie feeding or six 500-calorie feedings instead of a breakfast containing 400-calories, a lunch of 1000-calories and a late dinner of 1,600-calories. Avoid calories easily converted into body fat.
Eat multiple small meals in the 400-600 calorie range comprised exclusively of foods near impossible for the body to convert into body fat. Plus, these foods cause the metabolism, the BMR, the body thermostat to elevate in order to digest them. Optimally you should eat every three hours: in about the time the nutrients from the previous meal have dwindled, been expended and exhausted, in about the time the elevated metabolism is 'settling back down to normal,' eat another small protein/fiber meal. This reestablishes anabolism, kicks the metabolism upward once again and gives the body more practice at assimilating and distributing quality nutrients.
They say practice makes perfect and by eating small, power-packed, tough to digest meals every three hours, the metabolism is kept elevated, anabolism is established and maintained and the individual never feels hungry. A person who is not hungry is far less inclined to binge on sweets and treats, junk and trash then the crash diet/calorie cutters who always feel hungry, deprived, listless and lacking energy.
The small meal/protein/fiber approach has been used successfully by elite athletes for decades and is not some untried dietary abstraction - rather it is the proven method of choice, one that has withstood the test of time, one that has been used for decades and been proven effective time after time.
If a person is able to establish a multiple meal schedule comprised primarily of lean protein and fiber eaten every three hours, then adds to this eating schedule some serious weight training and a cardiovascular regimen, physical transformation is a biological certainty.
Author Bio
Coming soon! "The Obesity Solution" is designed to help overweight men and women physically transform themselves into healthier, thinner, more fit individuals. Designed by Marty Gallagher, a world champion coach and former fitness columnist, he will take you by the hand to help you achieve permanent fat loss.
For more information, visit and get a FREE special report on how to stick to a diet the easy way!
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Sunday, 6 May 2012

Not a good week!

Well after a week on the 1200 calorie diet I didn't lose any weight at all. In fact I put a little on, very weird. Really disappointing as I spent a lot of the week feeling hungry.  Looks like I shall be spending the rest of the weekend looking for a new diet. Only 11 weeks to go to try and lose at least 21 pounds!

Wednesday, 2 May 2012

Get Rid of Toxins With Water

Drinking water can help you lose weight. No, this advice is not a tagline from a fancy crash diet or miracle weight loss cure: drinking water will only assist in your weight loss endeavors when combined with proper diet and exercise. However, many people do not realize the importance of water in both their daily lives and their weight loss efforts. Let's talk about why water is so important.

The truth of the matter is that most people simply do not drink enough water. Though the notion that we need at least eight glasses of water every day has been drilled endlessly into our heads (school, advertisements, at the doctor etc.), most people ignore this advice. Have you ever thought about how many glasses of water you drink each day? Probably less than you imagine.

Water is actually considered to be the body's essential nutrient. Our bodies are over 2/3 water, so we need to constantly replenish our body's water supply. Water is also important to our health in the following ways:

· Water flushes out toxins

· Water regulates the body's temperature (keeps it from getting too warm)

· Water protects the bodies joints and organs

· Water is the body's natural lubricant

In addition to the abovementioned benefits of water, water helps the body maintain a healthy weight or lose weight. Did you know that often times when you are feeling hungry (particularly between meals) it really means you are thirsty? Drinking a glass of water when you feel hungry can help you assess whether or not your body really needs food or if your body needs water. This can help you balance your eating habits and protect you from overeating and dehydration.

Water helps you reach your weight loss goals in a healthy way. It reduces cholesterol, assists with muscle toning and digestion and promotes healthy liver function. When your body reaches a "water equilibrium" (meaning your body is properly hydrated), your body stops retaining water. This is important because water retention is a major factor in weight gain and the discomfort associated with it.

Need more proof that water helps you lose weight? Just ask researchers. According to a longitudinal study lead by Dr. Brenda Davy of Virginia Tech University in the United States, drinking two eight ounce glasses of water before breakfast, lunch and dinner increases your chances of both losing weight and keeping that weight off in the long-term if you keep up the process. Water acts as a healthy appetite suppressant and proper hydration helps you avoid unwanted water retention. Together, these two features make the rest of your weight loss program (diet and exercise) more efficient.

Drinking water alone will not help you lose weight if you are not willing to eat healthy or exercise. However, you will find that all of your efforts go much more smoothly if you increase your water intake and keep your body hydrated. If you feel as though you are stuck in a weight loss rut, try adding more water into your daily routine-your body probably needs it!

Monday, 30 April 2012


Well it's Monday and I've decided to start on the 1200 calorie a day diet. I've downloaded (my fitness pal app) to help me with calorie count. Only 12 weeks now until my holiday and hoping to lose at least 1/2 stone. I thought I would see how this goes for a few weeks and take it from there. 

Saturday, 28 April 2012

Blood Group Diet

I've been reading about the blood group diet recently. I'm A Positive and it tells me that a vegetarian diet goes with that. Funnily enough I am a vegetarian. Also it states that the drinks which are good for me are coffee, red wine and green tea, how lucky red wine and coffee are my favourite drinks. Looks like it works automatically, lol. Has anyone tried the diet fully to lose weight, if so how did you get on?

Friday, 27 April 2012

New Diet Needed

Just booked my summer holiday and have about 3 months to lose a further 2 stone. Since I started dieting at the end of February 2011 I've lost almost 4 stone. If anyone knows of a way to lose 2 stone in a short space of time and easy to keep to please could you let me know, thank you. I'll keep you informed how I'm getting on.