Quite often one of the main problems of loosing fat is a slow metabolism. I have used this simple diet for my clients in order to get their metabolism moving again, you can not stay on this plan for a long period but this will help you get started.
A very affective tool to use is the glycemic index chart, glycemic index ranks foods on how they affect our blood glucose levels. This index measures how much your blood glucose increases in the two or three hours after eating. Too much blood sugar (glucose) = fat storage. Carbohydrates have to biggest impact on your blood sugar. This program is to get you blood sugar normal and get your metabolism working again, the first three to four days is the hardest DO NOT CHEAT, your body craves carbohydrates you will feel that you are hungry, carbohydrates (CARBS) can be found in everything and sugar is the worst of them all, sugar can covert to fat the fastest on the glycemic index it has a value of 100 as, look at it this way there is a 100% chance that it will store as fat, foods like corn flakes which is 88(value), has an 88% chance that it will store to fat, get the picture. The idea is to eat foods that are below 50, fat has the value of 1 so as you can see fat is ok to eat but there are good fats (omega fats) and bad fats (saturated fats), I will tell you what fats are good, but you must eat fat. Protein is a Greek word for “first importance” this must be the first thing you look for in your meal and most have a value of 25% so again you can eat a fair amount of this stuff.
A quick lesson on carbohydrates, your body stores CARBS in three places
1. The muscles 2. the liver and 3. as fats. The muscles and the liver has a limit in how much CARBS can be stored but there is no limit with fat, meaning that once the storage tanks are full for the muscles and liver, it all goes to fat depending on your BODY MASS INDEX (BMI) the average person needs about 100 grams, here is a wake up call, most people eat 300 to 400grams a day let me break this down for you. I will be kind and use the 300gram scenario remember the average person only needs 100gram per day so that means 200gram excess;
200 x 7days = 1400grams
1 gram carbohydrates = 4 calories
1400grams x 4 calories = 5600 calories excess amount your body doesn’t use.
1 hour cardio on a treadmill = 800 calories
So that means even if you did 1 hour of cardio a day all you will achieve is burning off the excess that you ate during the week and nothing of your principle fat, now imagine if you didn’t do any exercise, in two weeks you body can store more than a kilo of fat .
1 kilo fat = 7000 calories
SAMPLE MEAL PLAN
Breakfast : 3 whole eggs omelet + Gouda or mozzarella cheese 3 cups salad
Lunch : chicken or steak 250 grams 1 cup vegetable or 2 to 3 cups salad refer to chart
Dinner : salmon or chicken 250 grams 1 cup vegetable or 2 to 3 cups salad refer to chart
You may think there is no CARBS in this meal plan, but vegetables are a CARBS. Once your blood sugar is normal you can add more and more CARBS to you meals. Remember this is designed to kick start you off; you can not stay on this for a long period of time.
Food chart
Vegetables
Asparagus
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Eggplant
Spinach
Tomato
Zucchini
Pumpkin
Salads
Celery
Chives
Cucumber
Lettuce
Mushrooms
Peppers
Radishes
Alfalfa sprouts
Parsley
Fats
Olive oil
Grape seed oil
Sunflower oil
Canola oil
Butter (no margarine)
Cheeses
Swiss
Gouda
Cream cheese
Cheddar
Mozzarella
Protein
All types of fish
Red meats
Eggs
Chicken
Protein powders
Beverages
Club soda
Water
Decafe coffee or tea no sugar (caffeine can effect your blood sugar)
You can use herbs just make sure there are no sugars, if it is not on the list then you can’t have it. Your body needs energy to survive, fat is energy and if you have excess fat WHY do you continue to EAT more energy. The body converts fat back to a usable energy source when it is deprived of energy from CARBS. Can you live on no CARBS? The answer is yes, but not for long periods, eventually even your fat storage will be come so low that the body will eat muscle, which is bad trust me on this.
IF YOU DO NOT SEE IT ON THE LIST THEN YOU CAN’T HAVE IT.
Every time you have any form of CARBS (vegetables only) during the first phase you will have to restart from day one.
Refined Carbs . Any meal or snack high in grain and sugar carbohydrates typically generates a rapid rise in blood glucose. To compensate for this, your pancreas secretes the hormone insulin into your bloodstream, which lowers your blood sugar. This "crashing" usually leads you right back to the fridge in search for more food.
