Tips to stimulate your metabolism
When you’re weight loss diet you should eat 500 calories less than your body need for maintenance and concentrate on those following facts:
- High protein (2 to 2.5 gr per pound of body weight);
- Low to moderate carbs( low carbs on days without training, moderate carbs on training days);
- High essential fatty acids (healthy fats as nuts, almonds, peanut butter, coconut oil, olive oil etc.);
- As little sugar as possible;
- Minimum of 2 liter of water with lemon;
- No carbs after 6 PM.
When you follow this rules you will be burning your body fat instead of muscles after you join fat burning exercises to your program. By cycling your carbs your body will get the nutrients that it needs for your endurance workouts and also you won’t consume unnecessary carbs in your rest days.
- High Quality Protein will sustain your body in an anabolic state. Protein are essential for your muscle gain. More muscles more calories your body will need to consume for maintenance.
Good source of protein: chicken, turkey, red meat with little fat, salmon, tune, cod, protein powder, egg white, skimmed milk and cottage cheese.
- Healthy fats are very important because will provide your body with power and energy, otherwise you will not have enough power for workouts.
Good fats you will find then in: oil fish, almonds, avocado, natural peanut butter, coconut oil, olive oil.
- Sugar is mostly stored as fat. So no carbs after 6pm is because your body will exhaust your glycogen stores while you sleep. In fact when you wake up and do your fat burning workout your body will consume your stored fat as fuel for energy because it won’t be any muscle glycogen to burn.
Good carbs are like: oat, complete or brown rice, sweet potatoes, whole wheat pasta, quinoa. Consuming them you make sure not to upset your insulin and then store fat.
- Fruit and vegetables are excellent source of fibers, vitamins, minerals and natural sugar.
- asparagus, spinach, broccoli, celery, cabbage, cauliflower, rocket salad, onion, sweet potatoes, pumpkin, tomatoes, cucumber, leek , courgette, garlic;
- blueberries, strawberries, raspberries, blackberry, apples, grapefruits, clementine, mandarins, lemons, pineapple, mango;
These foods burn more calories than contains when they are digested, normalize you glucose level, and contains enzymes which dissolve your fat stores.
- Do not eat if you feel that your body is still trying to digest. If you eat more than you need you will get fat;
- If you want gain more muscles (bulking time) increase slowly week after week your caloric intake. Also consume good protein, essential fats and complete carbohydrates;
- Eat at breakfast time proteins and complex carbohydrates;
- Eat carbs 1 h before your workout, between 50-100 gr of complete carbs;
- Eat fast dietary protein 25-30 minutes before training, this will allow your muscle to have a flow of amino acids and they are ready to recover;
- Eat fast dietary protein 30 minutes after training 40-50 gr, this will allow your muscle to have the right nutrients to repair and grow;
- Simple Carbs (ex. one slice of bread) after heavy weights training to restore your energy levels and boost;
- No fatS after training, this will slow your metabolism;
- NO ALCOHOL it affects the liver which will no longer process glycogen and cause loss of energy, fatigue and the appearance of the nutrients are no longer properly metabolized. Although alcohol is absorbed very quickly is metabolized very slowly and its harmful effects can affect you and after 48 hour of consumption. Alcohol will cause you: power loss, slow process of repairing cells, negative effects on the cardiovascular system, decrease reflexes, dehydration, decreased resistance to effort, loss of vitamins and minerals.