Does 21st Century Science Back Fat Loss Programs?
Is the answer to such question not all we need in order to be able to trust at least some of the promises of the mighty fat rsp. weight loss industry? Indeed, if we know the rules governing body fat reduction, we only need to check if the promises of the Easy Fat Loss marketers are in line with those rules. If given, we are entitled to some confidence that we could be on the road to success, when following their program accurately.
Because of innumerable claims from hundreds of weight and easy fat loss companies, regular news from the media and sometimes conflicting publications from the medical community, which clearly only can lead to more confusion of the consumer, I considered it helpful to summarize the acquired and widely accepted knowledge about fat loss principles. We will look for those principles in three categories: diet – cardiovascular exercise – weight training.
Before diving into any details, there is one simple principle, which will always be valid in this diet game, a kind of eternal truth of dieting: if you take in more calories than you expend, then you gain fat, if you expend more calories than you take in, you lose fat.
Diet
The first principle to understand is that not only fat but carbohydrates and protein in our nutrition are converted to fat too. This will take place if excessive glucose cannot be stored any more as glycogen in liver and muscles (carbohydrate metabolism) or when fatty acid is converted from amino acids, which is either oxidized or stored as fat (protein metabolism). All fat in our nutrition is stored if not needed for biological processes or energy production (fat metabolism).
Principle number 2 is that insulin is bad for easy fat loss as it inhibits the release of fatty acid from fat tissue. To avoid insulin spikes, our nutrition should be low in Glycemic Index (GI) or more precise: the Glycemic Load (GL) – the product of GI and grams of carb, divided by 100 – per meal should be less than 20 to keep a high fat burn rate during the day. This is the reason, why five or more meals per day is the superior concept for easy fat loss!
Principle number 3 is simple: fat makes you fatter as it cannot be converted to carbs or protein.
Summarizing all of the above can only lead to the following diet guide line:
* our easy fat loss diet should consist of little fat (>>> 1 g fat has 9 cal, whereas 1 g carb/prot has only 4 cal!)
* be low in calories (> less than consumption during fat loss program, equal consumption in maintenance phase)
* carb rich food can be ok, if low in GI and is combined with exercising to burn the stored muscle glycogen (to prevent fat storage from carbohydrate intake)
* five or more small meals (each <20 GL) daily to maximize the fat burning process.
* food with low calories per weight, which is fibre rich food like whole grain, vegetables, fruits, seafood, and skinless chicken/turkey (>>> see nutrition.data dot com website regarding “Fullness factor”)
Your easy fat loss program should contain three phases:
1. Investigative phase, where you establish your metabolism data, body fat and set your goals regarding fat loss.
2. Fat loss stage, where you run your easy fat loss program until you reach your goal (=target body fat %). This can take from a few weeks to many months depending on your situation.
3. Fat loss maintenance stage, where you can eat more or do less exercising as you don’t need/want to lose more fat. Clearly, from now on you have to balance intake and consumption of calories to keep what you have achieved.
So far, we have dealt with the main principles of dieting, which is the “calories in” section. What needs to be discussed further is the “calories out” part, which is the body’s energy needs for resting and moving, the resting metabolism plus exercising caloric requirements . The question here is: which exercises and how practised are specifically of high fat burning nature? We will tackle this matter in our next post, where we look into the benefits of cardiovascular exercising and weight training to achieve our goal.
In the meantime, you may want to get going with your fat loss program. We had a good look at the available offerings in this market and encourage you to explore the website referred to underneath. This is not only an excellent concept but very trustworthy too, as you can test it for 25 days for just 5 USD and only pay the balance, if you achieved good results.
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