Restoring Your Fat-Burning Chemistry

The program outlined below is not a diet. This guide will help you learn to recalibrate your body’s natural chemistry and hormonal balance to make it an optimal fat-burning machine through:

• Frequent meals
• Appropriate portion sizes
• Balanced meals with the right combination of complex, low glycemic carbohydrates, lean protein and essential fats

set a goal to eat five small meals per day — do NOT skip meals. Sometimes you will feel like you don’t have the time or the energy to put anything together, but this is critical to your success. Your body and your metabolism are designed to look for cues telling them when to burn and when to conserve. If you miss a meal your body does what it is programmed to do — stop burning. Ideally, the five meals include breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner. On occasion, you may also enjoy a healthy and delicious fat-burning dessert after dinner. This five meal ideal will keep your metabolism burning brightly, and your brain will enjoy a steady source of fuel, keeping you mentally sharp and safe from those challenging blood sugar drops that spur cravings for sub-par food choices.

Right-Size Portions
So how much should you eat at each meal? Begin by keeping in mind that there is no one definition of a serving size. The serving size is simply a unit of measure and may not represent the amount you are really eating. Measure your food for a day to gain perspective on your portion sizes. For packaged foods such as cereal, use the label to identify a serving size. For other foods, such as vegetables and meats, use the Rule of “Thumb below:
One serving of = Is about the size of:

low-fat cheese = your thumb
milk or yogurt = tuna can
bread, cereal, rice or pasta = tuna can
whole or chopped vegetables = tuna can
leafy vegetables = your fist

Count Calories
Research suggests that low calories can not only increase life span, but also substantially lower blood pressure and reduce your risk of cancer and other diseases. But what does “calorie restriction” mean? You should realize that some food choices come with higher calorie price tags. If you aim for recommended balance of 25 to 40 percent lean protein, 40 to 50 percent complex, low-glycemic carbohydrate, and 20 to 30 percent essential fat, make nutritional food choices using common sense, and watch portion sizes, then the appropriate amount of calories will follow.

The Glycemic Index
Another way to keep off the blood sugar roller coaster is to choose carbohydrates that are not only complex, but also low on the glycemic index. The glycemic index (GI) is a numerical ranking of foods based on the immediate effect that they have on blood sugar levels. The higher the glycemic index, the quicker the lift and the faster the fall. Conversely, the lower the glycemic index, the longer the energy boost and the more satisfied you’ll feel. In short, complex, low-GI carbs will help you experience fewer cravings, feel fuller longer, lose weight easier, improve your body’s sensitivity to insulin, and lower your cholesterol.
Choosing the Right Carbohydrates
The goal of this program is not to feed your possible fear of carbohydrates, but instead to support you in eating the right kinds that will, in turn, support your metabolism, your mood and your overall health and well being. When you choose nourishing carbohydrates from complex, low glycemic varieties — such as legumes, fruits, vegetables and whole grains — you will be getting the very best chemistry support to meet your goals. And whenever possible, you should replace highly processed foods with minimally processed foods.

Fats To Avoid
Saturated fats are linked to many diseases, including obesity, cardiovascular disease and cancer. The saturated fats that are found in animal-based foods are especially problematic when consumed in excess and have been the subject of much debate with diets that encourage a high-protein eating regimen.