Maximize Fat Loss

Proper Combinations Eating foods in the proper combinations

and quantities can help maximize fat loss.

Make Protein the Center of Every Meal Minimum of 15 grams of protein at

every meal Protein promotes a feeling of satiety Keeps you full longer than carbs

because it takes longer to digest When consumed with carbs it slows

down the time it takes to metabolize the carbs as well

Other Benefits of Protein You cannot live without proteins Many hormones are made of proteins Used to manufacture red blood cells to

carry oxygen Essential for healthy maintenance of

Muscles Organs Skin Nails

Boosting metabolism Your body burns more calories when

digesting proteins than it does fats and carbs

Therefore eating proteins can boost metabolism

Weight loss When people lose weight it is often

coming from their lean body mass Often because they are not consuming

enough protein Replacing one of two snacks a day with

high protein snacks such as greek yogurt or cottage cheese can help increase protein intake

Proteins and serving sizes for a fat burning meal 4-6 ounces for men 3-5 ounces for women General rule- a serving size of the area

from the bottom of your palm to the first knuckle

A digital scale can also be used to have an exact number

Lean Proteins (4-6 oz for men and 3-5 oz for women) Eggs:

Men: 2 whole eggs plus 2 egg whites or egg substitute (5-6 ounces if eating just eggs whites or egg substitute alone)

Women: 1 whole egg plus 2 egg white or substitute (3-4 ounces if eating just eggs whites or egg substitute alone)

Wild game: venison, bison and ostrich Soy/tofu (all types)

Cont. Skinless chicken breast Skinless turkey breast Lean fish and shellfish

Albacore Tuna Halibut Talapia Snapper Mahi mahi Shrimp Scallops

Not as lean proteins Serving size:

Men: 4 ounces Women: 3 ounces

Ground beef Skeak

Filet mignon Rib eye Sirloin Flank

Cont. Ham Hot dogs Sausages (2 sausage links) Bacon (2 slices of Canadian bacon, or 4

slices of cured due to fat calories in these)

Fatty Fish (salmon, sardines, herring, lake trout)

Dairy Dilema Most dairy is a combination of protein

and carbs and many dairy products are also loaded with fat

Check the label to see how many grams of each and whichever is the highest is the category it’s in

And that is also true of any packaged foods

Carbohydrates It is important to eat carbohydrates in

the right combination and quantifies in order to keep blood sugar level even

Common fast carbs such as breads and bagels should be consumed in serving sizes of no more than 27.5 grams (or 110 calories) a slice.

Fast Carbs Apple Bagel- 1 whole (3-4 inches in diameter) Banana- 1medium Beans (dried)- ½ cup Bread- 2 slices English muffin- 1 Honeydew melon- 2 cups Milk- 1 cup Orange- 1 medium Sweet potato- 1 cup Watermelon- 2 cups

Slow Carbs Apricot- 1 cup Asparagus- 1 cup Beans(all types except dried)-1/2 cup Bell pepper- 1 cup Berries- 1 cup Broccoli- 1 cup Carrots- 1 cup Grapefruit- 1 medium Peas- ½ cup

All you want raw vegetables When eaten raw, these vegetables are so low in calories

and high in fiber that you can pack your plate with them and still lose weight

Include as much as you want as part of your meal of the following Cauliflower Celery Cucumbers Mushrooms (button, crimini and white) Peppers (green and red) Radishes Raw leafy greens Sprouts

Fats and Condiments Not all condiments are a fat, but fat is always

considered a condiment Fats include

All salad and cooking oils- 1 tablespoon Avocado- 2 ounces Butter- 1 tablespoon Cheese- ½ ounce Cream cheese- 1 tablespoon Mayo- 1 tablespoon Peanut or almond butter- 1 tablespoon Sour cream- 1 tablespoon

Condiments Condiments include-

Barbecue sauce- 2 tablespoons Cocktail sauce- ¼ cup Gravy- ¼ cup Steak sauce- 2 tablespoons Syrup – 1 tablespoon Tarter sauce- 1 tablespoon Tomato sauce- ½ cup

Condiments Have as much as you want of following condiments

Fish sauce Horseradish (without added sugar) Hot pepper sauce Sugar free jams and jellies Mustard Pico de gallo Salsa (without beans and corn) Sauerkraut Low sodium soy sauce Vinegar Wasabi Worcestershire (without added sugar)

Beverages When you drink alcohol your liver’s priority

is the removal of alcohol from your blood. The amount of alcohol listed on the next slide is the amount that your liver can process while maintaining it’s other metabolic functions.

If more is consumed the liver will stop metabolizing fats and therefore, when you drink too much you are more likely to gain fat.

What to drink Juices made from fast carb fruits (orange)- 8 ounces Juices made from slow carb vegetables (carrot)- 12

ounces Wine- 5 ounces Soda or beer- 12 ounces Milk- 8 ounces Drink all you want of coffee and hot or iced tea.

However when you add honey or half and half they are considered snacks.

Water- drink enough that your urine is clear and so that you are never actually thirsty.

How to make a fat burning meal- 1:1:1 ratio 1 portion protein: 1 portion fast carbs: 1

portion slow carbs Example- turkey, baked potato, and a

vegetable Or, turkey, a vegetable, and a glass of wine Or, spaghetti and meatballs and a side salad Eating fast and slow carbs together slows down

the rate at which you metabolize the fast carbs and you get to eat one of each with your protein

1:3 Ratio 1 portion protein: 3 portions of slow

carbs Example: a big salad with chicken on

top Or, a stir-fry with three veggies and a

portion of cube steak Because slow carbs are metabolized

slowly, you get to eat 2 portions for every one portion of fast carbs

1:1 Ratio 1 portion of protein: 1 portion fast carbs Example: scrambled eggs and toast Or, steak and a baked potato Because fast carbs are metabolized

quickly, you can only eat on portion when you are not also eating a slow carb to slow it down

Snacking To keep blood sugar level, you must

snack Eat at least 2 snacks (morning and

afternoon) 2 to 3 hours after your previous meal helps keep you from binging at your

next meal

What to avoid Products that contain high fructose corn syrup listed

in the first 4 ingredients Products with enriched flour in the first 4 ingredients Alcohol of all types Deep-fried foods Added salt to your food Frozen or prepared entrees that have more than 700

mg of sodium Products containing trans-fats and unhealthy fats

including partially hydrogenated oils, fractioned oils, lard shortening, and interesterified fat.