FAST TRACK TO. 4 tricks to keep your body in the Fat Burning Zone. BUT FIRST, A QUIZ. What can we remember about our last topic where we taught you a few tricks about Hydration? How long does 1 unit of Alcohol remain in your blood? What nutrition does alcohol give you?
4 tricks to keep your body in the Fat Burning Zone
What can we remember about our last topic where we taught you a few tricks about Hydration?
You won’t take in all the information we give you in one go.
No problem, just try and pick-up 1 or 2 things that you didn’t know about before.
You will get to go over this again at future Fast Tracks!
Just commit to continuous learning.
Rank the order of importance of the following in terms of the quality of your diet:
HINT: You actually need to attend all the FTTL10 Sessions to comprehensively answer this question
Large infrequent meals, no matter how healthy they are, will put you into the Fat Storage Zone.
How does it work?
By eating the correct foods and quantities with the rightfrequency we can help keep our bodies trending towards burning fatrather than storing fat and the negative energy and health impact that can have for us.
How do I get my body into the FBZ?
You need to maintain a stable Blood Sugar Level so that you have good energy and hunger control.
Blood Sugar Level?
Your blood sugar level or blood glucose level is the amount of glucose(sugar) present in your blood.
Glucose is your bodies preferred fuel and is a key energy source.
How are Blood Sugar Levels controlled?
Your Blood Sugar Levels can be controlled by considering the Glycemic Index (GI) of the foods that you eat.
What is the Glycemic Index?
The Glycemic index, or Glycaemic index, (GI) provides a measure of how quickly Blood Sugar Levels (i.e., levels of glucose in the blood) rise after eating a particular type of food or drinking a particular drink – in short, how fast food/drink turns to glucose.
The effects that different foods have on blood sugar levels vary considerably.
…just eat foods with a Low GI and minimise foods with a High GI, right?
WRONG. Unfortunately, it’s not as simple as that.
GI tells you how quickly something is converted to glucose but doesn’t take into account the QUANTITY(or portion size) of the item you are eating or drinking.
Although plain (un-salted, un-buttered) popcorn has a relatively HIGHGI(72), because it is low in carbohydrate per serving (16 g per 2 cups), the calculated GL comes out to 7 for this serving size
Thus, popcorn would have an overall LOWERimpact or Glycemic Load basedon the portion size eaten
When describing the overall glycemic effects of a food, and taking into consideration both the GI and the GL levels, it is often more practical to talk in generalities about a food's “Glycemic Impact” instead of its specific GI or GL values.
Simple GI Examples
GI is always a fixed number for the item.
GL is based on the quantity or portion size of the item.
This means that what you eat and drink has a differing impact on your blood sugar levels, which in turn will have a differing impact on your health.
Scientific evidence has now conclusively shown that individuals who followed a low-GI diet over many years were at a significantly lower risk for developing type 2 diabetes, coronary heart disease, and age-related macular degeneration than others.
Low Glycemic Diet
The role of insulinin your body is to keep your blood sugars level.
How it works:
Consuming a high-GI diet- one that is high in processed carbs, sugars or fried foods - can push your blood sugar levels ever higher, which in turn can create an overproduction of insulin.
Years of consuming a diet full of processed carbs and sugars means most people have grown quite insensitive to insulin.
They suffer from some level of insulin resistance;a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
This often leads to Type 2 Diabetes and an array of other health problems over time, e.g. increased risk for Alzheimer’s/other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin resistance (low insulin sensitivity).
What can you do to improve your insulinsensitivity and make your body responsive once again to this critically important hormone as well as keep your body in the Fat Burning Zone?
Xenoestrogens are harmful chemicals found in food and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, cosmetics, etc. that can react with your hormones
Choose lean proteins with little/no saturated fat e.g. Herbalife F1 shakes & protein snacks, chicken, fish etc.
Eating boosts your metabolism and so eating 5/6 small meals, 1 every 2 to 3 hours, gives you a metabolic advantage – unlike people who eat one large meal at the end of the day.
Participate in High Intensity Interval Resistance Training.
How are your habits affecting what your body does?
Sumo wrestlers only eat once per day! They starve themselves all day staying in famine mode and then eat one HUGE meal to spike their sugar levels. The spend zero time in the Fat Burning Zone.
4. Eat large infrequent high calorie meals
Only eating two or three times per day means only spending half of your time in the Fat Burning Zone at best.
Not good enough if you want to lose body fat!
It all starts with breakfast!
Frequent eating of smaller meals (5-6x per day) keeps your insulinlevels more constant throughout the day. Consuming protein and low glycemic carbs (non-starchy or non-sugary) also helps keep your sugar levels under control. This combines to keep you in the FBZ!
If you want the BEST results then avoid the following:-
Controlling Your Metabolism Naturally & Safely and How Fats Can Help You Do It
BE HERE…SAME TIME…SAME PLACE…