FOOD choices for belly fat loss, reader Q&A #1.
Andre! I have a health question that perhaps you can answer, and can benefit other readers of your blog as well!
Currently, I am at 192 pounds. I feel like I am in the best “physical” shape of my life. My muscles and veins are popping, I can go all day without naps or coffee, and I am drinking lots of water every day.
Right now, my diet is a mix between taco time (mahi mahi burritos are my kryptonite), and cereal. Basically, VERY LITTLE home cooked meals. I am trying to correct this by preparing meals in advance. (I packed my own lunch today).
My question is this: I want to lose weight, without losing too much muscle mass. I know I am naturally a muscular guy, but I also know my BMI could be lowered down a few points. I want to get back to my old 178 and fit into my old tee-shirts again. Any suggestions?
Your faithful reader and friend,
~Drew
Thank you for the question Drew, I too have smelled the seductive scent of Taco Time. Resistance may be difficult, but the end result is so. worth. it.
At work today, I assisted two gentlemen who had similar goals. To be as valuable as possible, I uncovered their eating habits — which included rice every single day!
Most people know that carbs generally make weight loss more difficult, but in reality it’s not about how many carbs as it is the type of carbs. Unfortunately, some of the most delicious carbs — like starches (potato, tortillas) and cereals (even “healthy” ones) — will raise blood sugar levels faster than Usain Bolt’s 100 meter dash. Let’s face it, the most popular carbs from Fast Food Restaurants do the OPPOSITE of weight loss.
All excess energy from high blood sugar will be stored as body FAT
The key is choosing the slow-burning carbs, so that you maintain high energy levels while regulating blood sugar at a healthy level.
Just me hangin' on the beach, I had oatmeal for breakfeast.
Therefore, we put a premium on carbs that have LOW effect on blood glucose levels, such as oatmeal, beans, and yogurt. One tool we use is the Glycemic Index.
- The Glycemic Index (GI) is a system of ranking carbohydrate-containing foods based on their immediate effect on blood sugar levels.
- The GI ranks the quality of carbohydrates, on a scale from 0 to 100, with pure glucose having the highest GI value of 100.
In terms of cost/benefit, the best carbs will contain some or all of the following:
- Dietary Fiber (Green veggies, Lentils, Split peas)
- Protein (oatmeal, beans)
- Antioxidants (fruits, berries)
- Vitamins, Minerals (Yams, Spinach)
- Additional Nutrients (Onions, Broccoli: anti-cancer)
- Low to Medium Glycemic Index
Ensure that all of your carbs are nutrient dense, and you will already notice benefits in body composition.
Aside from simply reducing calories (which is also VERY important for fat loss), the TYPE of carbs will make or break any six-pack abs diet.
Final Tips for Belly Fat Loss
- Aim for at least 100 grams protein per day (includes protein from non-meat sources)
- Use Branched Chain Amino Acids upon waking and/or with foods lacking in protein (e.g. take BCAA’s while eating fruit)
- Consume less than 2,200 calories per day. (Less than 1,800 calories/day for women)
- Your last meal of the day should be ~2 hours before bed, and it should be a high-protein / low carb meal.
- Whey Protein is your Friend.
- Prepare meals at home. Only go to restaurants ONCE per week OR Special order all of your food to your specifications. They must oblige (feel free to tip more if they do well).
- Fiber, Fiber, Fiber — it helps regulate blood sugar levels.
- A little green tea speeds up the metabolism and fat burning process.
- EAT AS MANY LEAFY, GREEN VEGGIES AS YOU POSSIBLY CAN – you can stuff your face all day long with spinach and broccoli and you’ll see results within DAYS!
Drew, my good friend, I hope this benefits you as it has me.
Be sure that I will write many more articles promoting healthy fat loss in the upcoming episodes.
Best to all who wish to GET LEAN,
André
EllisonFitness