Dietary guidelines for the burn body fat fast nutritional plan - part II

This is post is the fifth in a series of 7 posts aimed at detailing the official burn-body-fat.blogspot.com nutritional plan. More info about the series here. Also, make sure you check out:

The concept behind The Burn Body Fat Fast Nutritional Plan
Super Food List part I
Super Food List part II
Dietary guidelines for the burn body fat fast nutritional plan - part I

Guideline #4: Any carbohydrate that does not fall under the categories of vegetables and fruits should be eaten only with the meal following an exercise session

The non-fruit and non-vegetable carbohydrate category includes:

* Carbohydrath starchy foods: bread, pasta, rice, potatoes, oats and cereal grains
* Simple sugars:
* Table sugar and anything that contains it: juice, soda, cake, cookies etc
* Sport and recovery drinks

For optimum body composition, your best bet is to remove the simple sugars completely and stick only with starchy carbs post workout.

If you were to eat foods from this category with non-post-workout meals, what would happen is that because of their high glycemic index, they would drastically increase insulin and blood glucose levels, negatively affecting glucagon levels causing the slowdown or stop of fatty acid oxidation.

But when ingested post workout they replenish glycogen stores.

Bottom line: No exercise, no carbohydrates other then fruits or vegetables!

Food type	Food timing	Foods included
Fruits and vegetables	With each meal	Vegeatbles Fruits
Starchy carbohydrates	Eaten with the mini-meal following a workout	Whole grain breads, pasta, rice; potatoes, yams, cereal grains
Simple sugars	Eaten only during or immediate after exercise (if at all)	Sports and recovery drinks, soda, fruit juice, table sugar and anything containing it.

Guideline #5: Be sure to include healthy fats in your daily diet

In a previous I mentioned that adding healthy fats (omega-3 and omega-6 rich monounsaturated and polyunsaturated fats) to your diet as well as balancing the saturated fats to monounsaturated and polyunsaturated fats ratio and eliminating trans fats from your diet are all critical steps toward improved health and body composition.

Read my earlier post My fat friend eats a low fat diet to find out the advantages of increasing protein intake.

Aiming for a fat intake consisting of:

* 1/3 saturated fats
* 1/3 monounsaturated fats
* 1/3 polyunsaturated fats

Would help you achieve all the three goals above.

Although it might seem hard, balancing your fat intake is quite easy.

The amount of saturated fats you need is coming from animal fats (the fat in eggs, dairy products and meats that you are eating) so you don’t have to worry about them.

So, basically, all you need to do is focus on supplementing your intake of monounsaturated and polyunsaturated fats.

Adding monounsaturated fats is as simple as using olive oil for salad dressing, eating mixed nuts and avocado. You can supplement you polyunsaturated fats intake by flax seeds, vegetable fats and fish oil supplements to your diet.

Cooking your meals yourself, using the super foods and this guidelines almost guarantees that you will be eliminating the majority of trans fats from your diet.

Now, a word on fat intake timing. As long as you get your daily requirements it doesn’t matter when you eat the healthy fats. The only time you want to keep fat intake low is immediately after exercise because the fatty acid oxidation rate increases post workout and by keeping fat intake low we are encouraging the use of stored fatty acids for oxidation.

Food type	Food timing	example
Saturated fats	none	Animal fats
Monounsaturated fats	none	Olive oil, nuts, avocado
Polyunsaturated fats	none	Vegetable fats, fish oil, flax seeds

Guideline #6: You should not drink calorie containing beverages

Water should be the only fluid you drink.

Alcohol, soda and all types of sugary beverages, including fruit juice, should be eliminated as they provide “empty calories” (calories without nutritional value). If you must drink something other then water then you can have some tea as long as it is not sweetened with table sugar.

A few things that you should know about water, but probably don’t:

· Every physiological process in the body requires water

· Without enough water, the body can’t perform it’s metabolic processes (including fat mobilization and oxidation) as efficiently as possible

· dehydratation decreases endurance, strength and physical performance.

In order to make sure you get enough water, drink between 8 – 10 glasses of water per day. That is about one glass every 2 hours whether you are thirsty or not. During workout sessions, you should drink a glass of water for every 30 minutes of exercise.