How to eat your food for maximum fat loss I

This section provides you with two menu templates - a menu template for use during dieting for fat loss and one for maintenance (every day use) – and explains the “rules” on which the menus are built.

The 6 “rules” on which the menu templates are built are the following:

1. Spread your total calories for the day over 4 meals.

By doing this compared to the traditional 3 meals a day or, the even worse, 2 meals a day you will be:

• Increasing your metabolism because of the thermal effect associated with digestion food.
• You will have more energy throughout the day.
  What happens when you eat a large, carbohydrate heavy meal is that there is a rapid increase in blood sugar levels. This causes a large insulin response. This massive release of insulin quickly removes sugar from the blood and blood sugar levels drop below normal levels (hypoglycemia). When you are in a state of hypoglycemia you have low energy levels and sugar cravings, which most people will try to satisfy by eating more simple carbs, restarting the cycle.
• Reduces fat storage through portion control.

2. Make your first meal the largest one and your last meal the smallest.

The theory behind this is that:

• The chance to store the calories eaten at breakfast as fat is very small because was in a state of starvation during the night and glycogen stores are depleted.
• Large dinners are very likely to be stored as fat because during the night your metabolism slows down and your glycogen stores are probably full from eating carbs during the day.

Your last meal for the day should be eaten 3-4 hours before bedtime. Always leave 3-4 hours between for proper digestion. Get at least 8-9 hours of sleep per night.

The best way to set your feeding times is:

• Between 7 AM and 8 AM – first meal
• Between 11 AM and 12 AM – second meal
• Between 3 PM and 4 PM – third meal
• Between 7 PM and 8 PM – fourth meal
• Between 10 PM and 12 PM go to sleep.

3. At every meal you should consume a lean protein, a starchy carb and a fibrous carb.

When you consume protein and carbs together, the protein slows down the digestion of carbs, resulting in a steady blood sugar and energy level.

Eating your starchy carbs combined with fibrous ones further slows down absorption of carbs, regulating even more blood sugar, insulin and energy level.

In order to get amino-acids into the muscle cells requires insulin. An optimum level of insulin will available because of the carb consumption.