Eat More to Lose Weight
Weight | March 7, 2011
A simple guide for losing weight and keeping it off. What to eat, when to eat it. How to lose weight the quickest way and get toned up too.
Too skinny? See also, gaining weight or increasing muscle mass...
How may people are happy with their weight? Seems like most people want to lose weight and go through tremendous effort to do so without any visible results. Why does it seem so difficult? You run or jog, count calories, eat the right foods, and maybe you lose a few pounds but it comes back reinforced.
This article is mostly intended to compile everything I've learned about losing weight and gaining muscle. This knowledge includes the basic premises for a lifelong commitment to healthy living.
Your Body Wants Fat
It's like money in the bank. Why does it cling to fat with a death grip? Fat is a great store of energy. Each gram of fat has more than twice the heat-generating potential of a gram of carbohydrates or protein.
A calorie is the amount of energy needed to increase the temperature of one gram of water one degree celcius.
Fat is efficient, powerful. Think of it like our country sucking down the oil. Think of the power of petroleum over most other energy sources. Fat is bad-ass! Plus, the body can't store carbohydrates and protein for very long, so it stores fat in fat cells. But you can change this.
Body types: mesomorphs, endomorphs and ectomorphs
Calculate your caloric intake requirements. Figure out how much you need to lose weight or gain muscle...
Show your body you don't need to store fat.
Some general rules for when and what to eat are:
Glycemic and insulin index
The higher a food's glycemic index, the greater potential for turning on the regulative insulin and storing any fat you may be eating. Conceivably you could run on sugar all day long and eat no fat but you'd probably have a heart attack or get diabetes soon enough. Editorial: The amount of candy children eat is always astounding. No wonder they're so hyper, tend to get ADD and pack guns to school. So stay away from sugar and avoid going postal too.
There are tons of delicious low-glycemic foods. (name a bunch and put them in categories). You can also check out the insulin index, which is closely tied to the glycemic index but provides more accurate information on how each food affects the amount of insulin in the bloodstream.
Higher glycemic foods may be eaten in the morning when your body needs to bring up its blood sugar for the day, but try not to spike it right off the bat. Editorial: have you ever reviewed the ingredients on most breakfast cereals. Americans must be fucking crazy to eat that junk or even consider feeding it to their kids. Fruit loops? Coco Puffs? Some people should not be parents! Grains like wheat and barley (confirm or name another) have a high glycemic index as it is, and these are normal cereal items. Oats and rye (confirm) have the lowest index number of all grains, and these are a great way to start the day.
Fruits should be eaten all day, but generally more so in the earlier half of the day. Fructose tends to have a low index number for a sugar. Lactose in milk too.
Beakfast foods: Oats, Kashi Cereal, milk, apple, whole grain bread, a vegetable like lettuce, tomatoes or cucumbers. For oil eat something with omega fatty acids like an avocado, flaxseed oil, sprouted flax, or safflower oil (name a few others -consider putting this in a separate section on eating oil and fats all day). higher carbs, moderate protein, lower fat
Carrots and potatoes have a high glycemic index and are better to eat in the morning.
Mid Morning meal: piece of fruit, vegetable, any of the breakfast items,
Midday Meals & Lunch
Chicken or chef's salad with healthy dressing (oil n' vinaigrette, ranch, etc), tuna sandwich, fruit, nuts, etc... moderate carbs, protein, edging up the fats..
Early afternoon: chicken or other healthy meat, nuts, piece of fruit or fruit juice (apple), light grains or carbs like oats... higher fats, lower carbs, moderate protein
More fat and protein... oils, omega fats, cheese, vegetables like lettuce, cucumbers, etc.
Bedtime: sprouted flax, protein mix or healthy meat, almonds or other nuts, low carbs
Generally, don't combine high-glycemic carbs with fats, or the fats will get stored. If ya gotta eat something sweet, don't eat any fat for awhile afterwards until the sweets are digested and your heartbeat starts to come down. Once your blood-sugar has balanced, go nuts!
The whole of what you eat for a meal should also be a consideration. If you eat a salad and some chicken, everything eaten afterwards will be mixed in and digested with it, balancing out the overall impact of any one particular item. So although lots of healthy and delicious whole foods have high glycemic indexes, it's still okay to eat them and benefit from their nutritional value when they're eaten with a combination of other lower glycemic items. Or just eat them in the morning when you need to get your sugar up.
When to Exercise for Maximum Impact
Generally it's the morning, before your meal. Your blood sugar is low but stable and your body will kick into burning fat when it realizes it must. A good 45 minutes jog will work wonders on that tire around your waist, that big fat butt or those chunky thighs in no time, but the best way to really start that burning is interval training. Start slowly, like walking for 10 minutes. Enjoy the fresh air and the neighborhood. Then walk faster until your jogging at the end of the next 10 minutes. Then flat-out run for 5 minutes. Fast as you can! Then slow down to a jog for 5 minutes, then run as fast as you can for 5 minutes. Slow down to a jog for 5 minutes, then walk the last 5 minutes. You can also do this on an elliptical machine or bicycle too. Watch the fat melt away!
You can also do all this in the evening but your body still has glucose handy from your meals throughout the day and the results will be slower as the body tends to use this immediate energy before hitting the fat stores.
Now if you're working out for muscle gain, then the evening is generally preferred because the muscles are torn to shreds from lifting weights and healing sleep is right around the corner, rather than having to wait all day for it. This is not a rule by any means. Judge your own results. Whatever works best for you is what you should do.
An overall rule for lifting weights or losing weight: make your workout short and intense. No marathon workouts! 45 minutes to one hour are best.