What you eat is as important as how much you eat. When you eat will have an impact on your weight loss goals. So let’s break it down.
Eating carbs especially excessively is going to put fat on you. You want to lose weight quick cut down on the carb intake for starters. This has been proven with every diet. The problem is you need carbs for energy and other body functions. If you attempt a diet like Atkins where your carbs are restricted you will lose weight but you will feel horrible. You will be irritable, constipated, and eventually have little energy. You will get cravings for the carbs you’re missing because it is not natural to the body so it is inevitable. Yes you will drop the lbs. but after you suffered and over time you will put it all back on. So what’s the point of that approach? You have to eat smart.
Protein will help burn fat and feed muscle. Muscle burns 7 times as many calories as fat. In a study by the Journal of American Physiology confirmed a high protein consuming group burned far more fat compared to the low protein counterpart group.
It’s your metabolism dummy.
What is Metabolism and How does it work?
Metabolism is the process of converting food into usable energy for the body. Even while at rest your body needs energy to maintain all the processes of the body. The number of calories you use to maintain your body at rest is known as your basal metabolic rate otherwise known as your metabolism. Several factors determine your metabolic rate, genetics, age, body composition, gender. Your metabolic rate accounts for about 70% of the calories you burn every day.
At rest, the energy expenditure of muscle makes up about 20%. During strenuous exercise energy expenditure can reach 50 times your resting metabolic rate. Exercise is the only energy expenditure that you can control. Something to leverage and take advantage.
Eating actually raises your metabolism. Those who think skipping meals is the way to lose weight will find they burn fewer calories and have less energy. Your metabolic rate rises soon after a meal peaking up to three hours later. The range of increase can be 2%-30% depending on what was eaten and the portion. Fat will raise your basal metabolic rate by 4%, carbs by 6% and protein as high as 30%. And hot spicy foods will have a thermic effect.
When to Eat?
Eat 5-6 meals a day. Why? Because your body needs the protein to build the muscle in turn burning the fat. In addition this also speeds up your metabolism and prevents you from getting hungry and risking your sacrifices by turning on your starvation storage system. When you get hungry your body naturally burns muscle and stores fat if not adequately fueled. The opposite of what you are trying to accomplish.
Why You Need Carbs
Carbs are macro nutrients that the body needs for energy. The American Diabetes Association states that carbohydrates are the body’s main source of energy. They are called carbohydrates because at the chemical level they are made up from carbon, hydrogen and oxygen.
The three macronutrients are carbs, proteins and fats. The body needs all of them for healthy living and they must be consumed through diet. Carbs are an important factor for brain function and an influence on mood and memory. They also prevent protein from being used as an energy source and enable fat metabolism as stated by Iowa State University.
What to Eat
This can be summed up easier by what not to eat. Avoid sugar, and flour! That is the foundation of a good diet. Avoiding these two sets you up for a good start to a healthier you. That being said, what to eat can be found in My Top 55 Lean Body Foods to Build Muscle and Burn Fat. Here you will find a complete list of ideas to stock in the cabinets, fridge and freezer for your best shot at starting your best abs diet.