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Weight Loss: Nutrition Tips for Weight Loss
Know your Metabolic Type
What is the perfect diet? There are a plethora of books proclaiming that their diet is perfect for everyone. There is no “one size fits all” diet. Each person has a unique biochemical and metabolic makeup. Metabolic typing is the best technology that takes this into account. I’ve found metabolic typing to be very effective for permanent weight loss. It gives you objective proof as to what kind of nutrition plan you should follow. Before you try the next fad diet, remember what Lucretius, the Roman healer/philosopher, said, “One man’s food is another man’s poison.” For more information on metabolic typing, read William Wolcott’s book, “The Metabolic Typing Diet”.
For the rest of your life.
I always tell my clients if they make a change for weight loss, it must be “For the rest of your life”. In order for weight loss to be permanent,you must commit to a lifestyle change. Nobody wants to be a yo-yo dieter and have their weight fluctuate all the time. If you follow a nutrition or exercise program for only 6 months or even 2 years, your results will only last for that period of time. Whether it is eliminating alcohol or exercising on a daily basis, make it a lifestyle change and do it “For the rest of you life”.
Break the Fast.
Mom was right when she cooked you a big breakfast before an important test or sporting event at school. Studies have shown that eating breakfast promotes weight loss by reducing the amount of food that is eaten later in the day. More importantly, eating breakfast stops the body from being in a catabolic (tissue breakdown) state. When you awaken in the morning, your body is in a catabolic state because you have not eaten for 6-8 hours therefore it’s critical to stop this catabolic process to preserve your muscle mass. Remember: muscle mass is your metabolic engine. The bigger your engine, the more calories you burn. If you skip breakfast, your body will perceive the lack of food as starvation. When you do eat lunch, the body will store most of the calories into adipose tissue (Body Fat). The reason the body does this is because the body does not know when it will receive nutrients again so it stores it into a long term energy source which is body fat. So if you don’t want to wear your lunch, eat breakfast!
The most efficient breakfast foods are eggs, bacon, sausages, and other animal proteins. These foods will ensure that the body is provided with proteins and fats which are anti-catabolic. Remember to consume organic, pasture fed, and/or free range meats. This will ensure that you are consuming high quality fats and proteins that will aide in weight loss and with your health and vitality.
Create feast not famine.
Let the body know that there is a feast. Debra Waterhouse, author of Outsmarting the Female Fat Cell states that lipolytic enzymes decrease and lipogenic enzymes increase as calories are reduced by dieting. This means that the body’s fat burning enzymes decrease and the fat storing enzyme’s increase as you skip meals. This is also true for men that skip meals to lose weight. To optimize your fat burning enzymes, eat 3 meals and 2 snacks a day. This will prevent any increase in lipogenic enzymes (fat storing enzymes) and also spread your total calories throughout the day.
Eat protein at each meal.
Protein is made up of amino acids which are the building blocks for muscle tissue. Remember the more muscle mass you can maintain, the higher your metabolism will be. In particular, animal protein sources are important because of the complete array of amino acids that can be supplied to muscle tissue.
Eating protein at each meal will help you lose weight. According to Loren Cordaine, author of the Paleolithic Diet, “protein boosts your metabolism and causes you to lose weight more rapidly than the same caloric amounts of fat or carbohydrate.” This means that out of the 3 macronutrients, the body uses the greatest amount of energy to metabolize and break protein down. So, if you include protein in each meal and snack, you are increasing your metabolism by eating!!
Eat fat to lose fat.
If you have found yourself hungry within an hour after eating a meal, you probably did not eat enough fat. Fat is an important macronutrient because it allows us to be satiated after eating a meal. If you starve your body of fat, your body will store fat.
Certain fats will aide you in weight loss such as omega-3 fatty acids, monounsaturated fats, and saturated fats. You can find omega-3 fatty acids in oily fish (i.e. salmon), certain nuts, and green leafy vegetables. Your best option would be to consume fish oil supplements to get your daily allotment of omega-3 fatty acids. The optimal dosage is 1-2 capsules per 50 pounds of bodyweight. For instance if you weight 150 pounds, you would take 3-6 capsules per day.
Monounsaturated fats can be found in foods such as olive oil, avocados, and nuts. If you are missing fat in a meal, adding olive oil to your salad or 1/2 an avocado can be a great source of fat. Another great way to add monounsaturated fats to your diet is to eat nuts as a snack.
Believe it or not, saturated fats are healthy for you and can help you lose weight. Unfortunately, saturated fats have gotten a bad rap because of misinformation. These long chain triglycerides (LCT) are important in many physiological functions in the body such as enhancing the immune system, protecting the liver from toxins, and protecting the digestive tract from harmful microorganisms. LCT’s have also been shown to increase cholecystokinin which is a hormone that is secreted by the gut which gives the body a feeling of satiety. If you are forcing yourself to eat low fat meals, you may not feel satisfied and will crave foods that are not conducive to your weight loss goals. Make sure to consume high quality animal foods that are pasture fed, free range and/or organic.