How to eat your food for maximum fat loss - part II

4. Eat the majority of your carbs in the first part of the day.

If you were eating large amounts of carbs in the second part of the day what would happen is that glycogen stores would be full after a day of eating so excess carbs are likely to be stored as fat instead of glycogen.

By doing this you are also promoting the use of fat as a fuel source in the second part of the day.

5. Don’t eat food that is not found in the approved food lists.

The foods in the lists of approved foods where carefully selected to make sure you are eating natural, low calorie dense and nutrient rich foods that aid you in your fat loss crusade and that there is enough variety so that you don’t get bored eating the same food over and over again.

If you choose empty calories & “junk foods” instead of the foods on the list you are severely compromising fat loss.

I know from experience that it’s hard to completely cut out fast-food and other “goodies” and that’s why you are allowed to have a cheat meal once in a while, let’s say 4 out of the 28 mini-meals you will be eating in a week can be cheat meals.

When having a cheat meal you can eat what ever you want, but in small quantities (Don’t eat a whole cake at a cheat meal!!).

The best way to use your cheat meals, if you decide to have cheat meals, is to make Sunday Cheat Day meaning that you can eat anything you want during Sunday meals, but again in small portions (if you pig out then you are throwing out the window all the effort put in dieting and exercise during the week).

Another thing that needs special attention is the way the food is cooked.

Always roast, broil, grill, sauté and stew your food.

Avoid food that is deep fried.

NEVER cover your food in butter and high-fat sauces, because you will be adding tones of extra calories to your food without even knowing. This highly overlooked fact often makes or breaks a successful fat loss diet. I know that food can be very dull without this but let me ask you this: Is giving up these a price too much to pay for building the body of your dreams? If the answer is YES I am sorry to say that you are not serious about losing fat. Remember: You eat to live not live to eat!

Approved list of condiments (use sparingly)

Fat Free Mayonnaise	Balsamic Vinegar
Low-Fat Salad Dressing	Salsa
Chili Powder	Mustard
Extracts

6. The only liquid you should be drinking is water!

A common mistake dieters make is that they fail to add the calories coming from the liquids they drink to their total calorie intake. Alcohol, diet soda, sports drinks and fruit juices all contain “empty calories” (calories without nutritional value) and should not be consumed.

That’s right no alcohol, no diet-soda, no sports drinks, no fruit juices, no nothing!!!

Water is the only calorie free liquid.

What you should know about water is that:

• Every physiological process in your body depends on water.
• Dehydration decreases endurance, strength and physical performance.
• Without enough water the body can’t “burn” body fat as efficiently as normal.
• Water is especially important on moderate to high protein diets (the one used in this book). Processing protein produces much metabolic waste that the kidneys can’t remove completely without enough water.
• Drinking lots of water does not make you retain water. In fact the body only retains water when it does not receive enough water.

The best way to figure out the amount of water you should drink per day is by reporting it to your Total Energy Expenditure – you should drink between 1 ml and 1.5 ml per calorie consumed.

(Water intake in liters) = (total energy expenditure) X (1 or 1.5)

Anyway, do not drop water consumption below the recommended 8 to 10 glasses per day (that’s about 2 liters per day).

Water has to be consumed every 2 hours regardless if you are thirsty or not. During exercise sessions that involve heavy sweating you can drink a glass of water for every 30 minutes of exercise.

Another thing you need to know is that over consumption of water has a negative effect, so don’t exaggerate – stick to the guideline and you will be ok.