Incorporate the following six nutrition changes now. After you do, your cells will jump for joy each and every day!
The fats you need are the two essential fatty acids, which are called alpha- linolenic acid (omega-3) and linoleic acid (omega-6), as well as some omega-9 and saturated fats.
Get these four fatty acids in the right ratio and in the correct amount for your body type, on a daily basis, and you will never put on fat mass again. In fact, the good fats cause a reduction in fat throughout the body.
Stick to those complex carbohydrates with a low glycemic index. However, refined carbohydrates are high glycemic foods that are all rapidly converted to sugar in the blood, which causes insulin to spike. This spike in the insulin level then causes the excess sugar to be turned into triglycerides, which is the storage form of fat. The body then stores this blood fat in your belly and on your hips.
While eating anything raises your
metabolic rate, protein boosts it the most. Up to 20% of a meal's
caloric intake may be burned off as heat. This is called the thermic
effect of food and protein is the biggest contributor. Protein is also
the most satisfying nutrient, and as such it helps to stop over eating.
Fibre absorbs food, slows the entry of sugar into the bloodstream, and
transports cholesterol out of the body via the colon. It also helps to
stabilize insulin. Fibre enables your body to better use the food for
fuel rather than for storage as fat.
Dieting, skipping meals, eating low-fibre foods, and snacking on energy bars
instead of eating balanced meals throughout the day all trigger insulin spikes. Remember, insulin stores
everything. Aim for insulin stability throughout the day since it is one
of the best ways to prevent fat packing and maintain fat loss.
Therefore, you need to make sure that your blood sugar is balanced throughout the day. This means eating the right foods every 3 to 4 hours, or 3 to 4 times per day, depending on your particular physiology and metabolism.
Most people fail to permanently keep the fat off because in their haste
to lose body fat, they force the body into a starvation mode whereby it
defends its level of fat. After a few tries they sigh in contempt, give
up the program, and blame their parents.
However, blaming your weight on your genes is wrong. We now know that neither the number nor the size of your fat cells is genetically fixed. For most people, body fat is a reflection of what they eat and do each day.
There you have it. Make these six nutrition changes in your life and you will begin to build superior health.
A. For additional information, check out the following health and nutrition e-booklets. They cover the natural, whole foods way of eating, pure water and fluids made from pure water, as well as the best of the best in terms of fortifiers to boost your nutritional status throughout the year:
B. You can also find more preventative health and fitness advice in the following e-books, which cover more ground than the above e-booklets:
C. Or, if you feel you are ready for a Preventative Health Program, head over to either one of the following pages now to find out how to get started:
Permanent Weight Loss Program (if you are overweight)
Disease Prevention Program Stream 2 (if you are currently not overweight)
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