Proper Combinations • Eating foods in the proper combinations and quantities can help maximize fat loss.
Make Protein the Center of Every Meal • Minimum of 15 grams of protein at every meal • Protein promotes a feeling of satiety • Keeps you full longer than carbs because it takes longer to digest • When consumed with carbs it slows down the time it takes to metabolize the carbs as well
Other Benefits of Protein • You cannot live without proteins • Many hormones are made of proteins • Used to manufacture red blood cells to carry oxygen • Essential for healthy maintenance of • Muscles • Organs • Skin • Nails
Boosting metabolism • Your body burns more calories when digesting proteins than it does fats and carbs • Therefore eating proteins can boost metabolism
Weight loss • When people lose weight it is often coming from their lean body mass • Often because they are not consuming enough protein • Replacing one of two snacks a day with high protein snacks such as greek yogurt or cottage cheese can help increase protein intake
Proteins and serving sizes for a fat burning meal • 4-6 ounces for men • 3-5 ounces for women • General rule- a serving size of the area from the bottom of your palm to the first knuckle • A digital scale can also be used to have an exact number
Lean Proteins (4-6 oz for men and 3-5 oz for women) • Eggs: • Men: 2 whole eggs plus 2 egg whites or egg substitute (5-6 ounces if eating just eggs whites or egg substitute alone) • Women: 1 whole egg plus 2 egg white or substitute (3-4 ounces if eating just eggs whites or egg substitute alone) • Wild game: venison, bison and ostrich • Soy/tofu (all types)
Cont. • Skinless chicken breast • Skinless turkey breast • Lean fish and shellfish • Albacore • Tuna • Halibut • Talapia • Snapper • Mahimahi • Shrimp • Scallops
Not as lean proteins • Serving size: • Men: 4 ounces • Women: 3 ounces • Ground beef • Skeak • Filet mignon • Rib eye • Sirloin • Flank
Cont. • Ham • Hot dogs • Sausages (2 sausage links) • Bacon (2 slices of Canadian bacon, or 4 slices of cured due to fat calories in these) • Fatty Fish (salmon, sardines, herring, lake trout)
Dairy Dilema • Most dairy is a combination of protein and carbs and many dairy products are also loaded with fat • Check the label to see how many grams of each and whichever is the highest is the category it’s in • And that is also true of any packaged foods
Carbohydrates • It is important to eat carbohydrates in the right combination and quantifies in order to keep blood sugar level even • Common fast carbs such as breads and bagels should be consumed in serving sizes of no more than 27.5 grams (or 110 calories) a slice.
Fast Carbs • Apple • Bagel- 1 whole (3-4 inches in diameter) • Banana- 1medium • Beans (dried)- ½ cup • Bread- 2 slices • English muffin- 1 • Honeydew melon- 2 cups • Milk- 1 cup • Orange- 1 medium • Sweet potato- 1 cup • Watermelon- 2 cups
Slow Carbs • Apricot- 1 cup • Asparagus- 1 cup • Beans(all types except dried)-1/2 cup • Bell pepper- 1 cup • Berries- 1 cup • Broccoli- 1 cup • Carrots- 1 cup • Grapefruit- 1 medium • Peas- ½ cup
All you want raw vegetables • When eaten raw, these vegetables are so low in calories and high in fiber that you can pack your plate with them and still lose weight • Include as much as you want as part of your meal of the following • Cauliflower • Celery • Cucumbers • Mushrooms (button, crimini and white) • Peppers (green and red) • Radishes • Raw leafy greens • Sprouts
Fats and Condiments • Not all condiments are a fat, but fat is always considered a condiment • Fats include • All salad and cooking oils- 1 tablespoon • Avocado- 2 ounces • Butter- 1 tablespoon • Cheese- ½ ounce • Cream cheese- 1 tablespoon • Mayo- 1 tablespoon • Peanut or almond butter- 1 tablespoon • Sour cream- 1 tablespoon
Condiments • Condiments include- • Barbecue sauce- 2 tablespoons • Cocktail sauce- ¼ cup • Gravy- ¼ cup • Steak sauce- 2 tablespoons • Syrup – 1 tablespoon • Tarter sauce- 1 tablespoon • Tomato sauce- ½ cup
Condiments • Have as much as you want of following condiments • Fish sauce • Horseradish (without added sugar) • Hot pepper sauce • Sugar free jams and jellies • Mustard • Pico de gallo • Salsa (without beans and corn) • Sauerkraut • Low sodium soy sauce • Vinegar • Wasabi • Worcestershire (without added sugar)
Beverages • When you drink alcohol your liver’s priority is the removal of alcohol from your blood. The amount of alcohol listed on the next slide is the amount that your liver can process while maintaining it’s other metabolic functions. • If more is consumed the liver will stop metabolizing fats and therefore, when you drink too much you are more likely to gain fat.
What to drink • Juices made from fast carb fruits (orange)- 8 ounces • Juices made from slow carb vegetables (carrot)- 12 ounces • Wine- 5 ounces • Soda or beer- 12 ounces • Milk- 8 ounces • Drink all you want of coffee and hot or iced tea. However when you add honey or half and half they are considered snacks. • Water- drink enough that your urine is clear and so that you are never actually thirsty.
How to make a fat burning meal- 1:1:1 ratio • 1 portion protein: 1 portion fast carbs: 1 portion slow carbs • Example- turkey, baked potato, and a vegetable • Or, turkey, a vegetable, and a glass of wine • Or, spaghetti and meatballs and a side salad • Eating fast and slow carbs together slows down the rate at which you metabolize the fast carbs and you get to eat one of each with your protein
1:3 Ratio • 1 portion protein: 3 portions of slow carbs • Example: a big salad with chicken on top • Or, a stir-fry with three veggies and a portion of cube steak • Because slow carbs are metabolized slowly, you get to eat 2 portions for every one portion of fast carbs
1:1 Ratio • 1 portion of protein: 1 portion fast carbs • Example: scrambled eggs and toast • Or, steak and a baked potato • Because fast carbs are metabolized quickly, you can only eat on portion when you are not also eating a slow carb to slow it down
Snacking • To keep blood sugar level, you must snack • Eat at least 2 snacks (morning and afternoon) • 2 to 3 hours after your previous meal • helps keep you from binging at your next meal
What to avoid • Products that contain high fructose corn syrup listed in the first 4 ingredients • Products with enriched flour in the first 4 ingredients • Alcohol of all types • Deep-fried foods • Added salt to your food • Frozen or prepared entrees that have more than 700 mg of sodium • Products containing trans-fats and unhealthy fats including partially hydrogenated oils, fractioned oils, lard shortening, and interesterified fat.