Transcript Maximize Fat Loss

Maximize Fat
Loss
Proper Combinations
 Eating
foods in the proper combinations
and quantities can help maximize fat loss.
Make Protein the Center of
Every Meal
 Minimum
of 15 grams of protein at every
meal
 Protein promotes a feeling of satiety
 Keeps you full longer than carbs because
it takes longer to digest
 When consumed with carbs it slows down
the time it takes to metabolize the carbs
as well
Other Benefits of Protein
 You
cannot live without proteins
 Many hormones are made of proteins
 Used to manufacture red blood cells to
carry oxygen
 Essential for healthy maintenance of
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Muscles
Organs
Skin
Nails
Boosting metabolism
 Your
body burns more calories when
digesting proteins than it does fats and
carbs
 Therefore eating proteins can boost
metabolism
Weight loss
 When
people lose weight it is often
coming from their lean body mass
 Often because they are not consuming
enough protein
 Replacing one of two snacks a day with
high protein snacks such as greek yogurt
or cottage cheese can help increase
protein intake
Proteins and serving sizes for a
fat burning meal
 4-6
ounces for men
 3-5 ounces for women
 General rule- a serving size of the area
from the bottom of your palm to the first
knuckle
 A digital scale can also be used to have
an exact number
Lean Proteins (4-6 oz for men
and 3-5 oz for women)
 Eggs:
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Men: 2 whole eggs plus 2 egg whites or egg
substitute (5-6 ounces if eating just eggs
whites or egg substitute alone)
Women: 1 whole egg plus 2 egg white or
substitute (3-4 ounces if eating just eggs
whites or egg substitute alone)
 Wild
game: venison, bison and ostrich
 Soy/tofu (all types)
Cont.
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Skinless chicken breast
Skinless turkey breast
Lean fish and shellfish
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Albacore
Tuna
Halibut
Talapia
Snapper
Mahi mahi
Shrimp
Scallops
Not as lean proteins
 Serving
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size:
Men: 4 ounces
Women: 3 ounces
 Ground
beef
 Skeak
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Filet mignon
Rib eye
Sirloin
Flank
Cont.
 Ham
 Hot
dogs
 Sausages (2 sausage links)
 Bacon (2 slices of Canadian bacon, or 4
slices of cured due to fat calories in these)
 Fatty Fish (salmon, sardines, herring, lake
trout)
Dairy Dilema
 Most
dairy is a combination of protein
and carbs and many dairy products are
also loaded with fat
 Check the label to see how many grams
of each and whichever is the highest is
the category it’s in
 And that is also true of any packaged
foods
Carbohydrates
 It
is important to eat carbohydrates in the
right combination and quantifies in order
to keep blood sugar level even
 Common fast carbs such as breads and
bagels should be consumed in serving
sizes of no more than 27.5 grams (or 110
calories) a slice.
Fast Carbs
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Apple
Bagel- 1 whole (3-4 inches in diameter)
Banana- 1medium
Beans (dried)- ½ cup
Bread- 2 slices
English muffin- 1
Honeydew melon- 2 cups
Milk- 1 cup
Orange- 1 medium
Sweet potato- 1 cup
Watermelon- 2 cups
Slow Carbs
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Apricot- 1 cup
Asparagus- 1 cup
Beans(all types except dried)-1/2 cup
Bell pepper- 1 cup
Berries- 1 cup
Broccoli- 1 cup
Carrots- 1 cup
Grapefruit- 1 medium
Peas- ½ cup
All you want raw vegetables
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When eaten raw, these vegetables are so low in
calories and high in fiber that you can pack your
plate with them and still lose weight
Include as much as you want as part of your meal of
the following
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Cauliflower
Celery
Cucumbers
Mushrooms (button, crimini and white)
Peppers (green and red)
Radishes
Raw leafy greens
Sprouts
Fats and Condiments
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Not all condiments are a fat, but fat is always
considered a condiment
Fats include
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All salad and cooking oils- 1 tablespoon
Avocado- 2 ounces
Butter- 1 tablespoon
Cheese- ½ ounce
Cream cheese- 1 tablespoon
Mayo- 1 tablespoon
Peanut or almond butter- 1 tablespoon
Sour cream- 1 tablespoon
Condiments
 Condiments
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include-
Barbecue sauce- 2 tablespoons
Cocktail sauce- ¼ cup
Gravy- ¼ cup
Steak sauce- 2 tablespoons
Syrup – 1 tablespoon
Tarter sauce- 1 tablespoon
Tomato sauce- ½ cup
Condiments
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Have as much as you want of following condiments
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Fish sauce
Horseradish (without added sugar)
Hot pepper sauce
Sugar free jams and jellies
Mustard
Pico de gallo
Salsa (without beans and corn)
Sauerkraut
Low sodium soy sauce
Vinegar
Wasabi
Worcestershire (without added sugar)
Beverages
 When
you drink alcohol your liver’s priority
is the removal of alcohol from your blood.
The amount of alcohol listed on the next
slide is the amount that your liver can
process while maintaining it’s other
metabolic functions.
 If more is consumed the liver will stop
metabolizing fats and therefore, when
you drink too much you are more likely to
gain fat.
What to drink
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Juices made from fast carb fruits (orange)- 8
ounces
Juices made from slow carb vegetables (carrot)12 ounces
Wine- 5 ounces
Soda or beer- 12 ounces
Milk- 8 ounces
Drink all you want of coffee and hot or iced tea.
However when you add honey or half and half
they are considered snacks.
Water- drink enough that your urine is clear and so
that you are never actually thirsty.
How to make a fat burning
meal- 1:1:1 ratio
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1 portion protein: 1 portion fast carbs: 1
portion slow carbs
Example- turkey, baked potato, and a
vegetable
Or, turkey, a vegetable, and a glass of wine
Or, spaghetti and meatballs and a side salad
Eating fast and slow carbs together slows
down the rate at which you metabolize the
fast carbs and you get to eat one of each
with your protein
1:3 Ratio
1
portion protein: 3 portions of slow carbs
 Example: a big salad with chicken on top
 Or, a stir-fry with three veggies and a
portion of cube steak
 Because slow carbs are metabolized
slowly, you get to eat 2 portions for every
one portion of fast carbs
1:1 Ratio
1
portion of protein: 1 portion fast carbs
 Example: scrambled eggs and toast
 Or, steak and a baked potato
 Because fast carbs are metabolized
quickly, you can only eat on portion when
you are not also eating a slow carb to
slow it down
Snacking
 To
keep blood sugar level, you must snack
 Eat at least 2 snacks (morning and
afternoon)
 2 to 3 hours after your previous meal
 helps keep you from binging at your next
meal
What to avoid
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Products that contain high fructose corn syrup
listed in the first 4 ingredients
Products with enriched flour in the first 4
ingredients
Alcohol of all types
Deep-fried foods
Added salt to your food
Frozen or prepared entrees that have more than
700 mg of sodium
Products containing trans-fats and unhealthy fats
including partially hydrogenated oils, fractioned
oils, lard shortening, and interesterified fat.