As a fitness professional, I constantly hear the question: “What should I be eating if I want to lose some weight?”
Rather than asking this question, we should be asking: “What should I NOT be eating in order to lose FAT?”
Unless you are a wrestler or compete in some other event that requires you to be in a certain weight class, you should never be concerned with losing “weight.” Weight can be anything! Want to lose weight? Just stop eating carbohydrates and within a week you will drop 10 pounds just in water weight!
Let’s focus on losing FAT.
Losing fat is not necessarily about what you should eat, but what you shouldn’t be eating. That is the most important thing. The next most important is about nutrient timing with your consumption of macronutrients. Nutrient timing can be extremely complex and hard to nail down, so we generally stick with the basics unless you are a competitive athlete.
Foods that will inhibit fat loss and promote fat storage:
– Fried foods
– Potato chips
Preventing high insulin spikes is also a very important key to losing body fat. Insulin spikes occur after the ingestion of sugar/carbohydrates. Carbs are a necessity in most cases, but staying away from overloading in one sitting is important for fat loss.
The basics of nutrient timing are important for making sure your body responds correctly to the foods you are putting in your body.
– Include some source of protein with every meal
– Stop carbohydrate intake in the afternoon
– Eat good fats with most meals
– Ingest appropriate, relative amounts of protein within 2-3 hours post-workout
– Also ingest an appropriate amount of carbohydrates post-workout to replenish stores and promote an insulin spike (the ONLY time you want an insulin spike)
– An insulin spike will open up hormone receptors in cells, promoting muscle growth and fat loss
– The only proven pre-workout supplement is caffeine (although it should never come via soda)
Keep it simple and follow the basics. Only make it more complex once you have mastered the simple steps.
Move to the beat of your own drum.