1. What is the best way to lose body fat?
Activity (what you are already doing by training) and high fiber meals. Eating whole
grains and fresh fruits and vegetables stabilizes your blood sugar rather than flooding
sugar into your bloodstream. A rapid increase in blood sugar results in a huge insulin
spike that shuttles a large fraction of your caloric intake into fat cells for storage. This
cyclepeats with each meal containing large amounts of white bread, white pasta, white
rice, and sugar. Over weeks and months you will likely gain body fat rather than lose.
This may even be true during caloric restriction. In addition to fiber, moderate protein
(~1/6 of total grams, or ~20% of the total kcals) and fat (~1/3 of the total grams, or
~20% of the total kcals) should be in each meal. Both protein and fat slow down
digestion in a healthy way. Cutting all fat from your diet will not help you lose body fat
and is a health disaster. The extra carbohydrate you eat on a low fat diet is processed
into fat both in fat cells as well as in the liver. The latter excretes a lot of the fat it
produces into the bloodstream, which results in higher fat levels in the blood than if you
ate a high-fat diet. ). The combined effect of caloric restriction and insulin spikes from
low-fiber and low-fat meals results in doubly low blood sugar. As a result you will be
extremely hungry, low in energy, and low in mental focus.
Activity (what you are already doing by training) and high fiber meals. Eating whole
grains and fresh fruits and vegetables stabilizes your blood sugar rather than flooding
sugar into your bloodstream. A rapid increase in blood sugar results in a huge insulin
spike that shuttles a large fraction of your caloric intake into fat cells for storage. This
cyclepeats with each meal containing large amounts of white bread, white pasta, white
rice, and sugar. Over weeks and months you will likely gain body fat rather than lose.
This may even be true during caloric restriction. In addition to fiber, moderate protein
(~1/6 of total grams, or ~20% of the total kcals) and fat (~1/3 of the total grams, or
~20% of the total kcals) should be in each meal. Both protein and fat slow down
digestion in a healthy way. Cutting all fat from your diet will not help you lose body fat
and is a health disaster. The extra carbohydrate you eat on a low fat diet is processed
into fat both in fat cells as well as in the liver. The latter excretes a lot of the fat it
produces into the bloodstream, which results in higher fat levels in the blood than if you
ate a high-fat diet. ). The combined effect of caloric restriction and insulin spikes from
low-fiber and low-fat meals results in doubly low blood sugar. As a result you will be
extremely hungry, low in energy, and low in mental focus.
Weight Loss / Maintenance
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© Clyde F. Wilson