I talk about this in?The Simple Intermittent Fasting Journal?but here is an overview of what to do...
I know it?might sound a little counter-intuitive but eating lots of fats produces high energy and?low?body fat!?!
The first major difference in the digestion of fats relative to carbohydrates is that the breakdown and absorption is a much slower process giving us sustained energy.
Just the opposite of how you feel when you have Lou Malnatis (deep dish pizza) at lunch and then are sleeping at your desk an hour later :).?
When you eat carbs they are broken down into sugars by the digestion process.? Sugar causes the release of insulin and insulin causes the sugar to be stored, primarily as fat.
On the other hand, when your body/metabolism is using primarily fats as an energy source, you are essentially "training" your metabolism to use fats more often and more efficiently.? That is a good thing :)
The body can burn two fuels for its energy needs. 1) Glucose from the breakdown of carbohydrates and 2) Ketones, from the breakdown of fats. When you are no longer consuming a lot of carbs, the body?s engine will convert to burning fats. It will either burn the fat you have eaten or the fat stored on your body.
Like mentioned in my?last article, intermittent fasting helps you become a fat burner and when you combine that with eating good fats and high quality carbs (see diagram below) you will minimize the amount of insulin released during and after eating.
So do your best to reduce the amount of carbohydrate in your meal, particularly sugar or simple carbs such as soft drinks, candy, juice,?sports?drinks, chocolate, cakes, breads, buns, pastries, potatoes, french fries, ice cream, and breakfast cereals.? While increasing the relative proportions of quality fats and proteins in your meals illustrated below...
source: dietdoctor.com
**Fat, protein and fiber all slow the digestion of a meal.
Bottom Line
- Eat high-quality, minimally-processed real low-carb foods.
- Avoid packaged goods.
- Buy at local farmers? markets.?
- You don?t need to count calories.
- Eat when you are hungry. Stop when you feel satisfied, healthy and full.
Have an awesome day and weekend!!
To a healthier you,
Brian
briangryn.com
P.S. Have questions?!?? Join?The Get Lean Club?for more content, an awesome inclusive community, and to get your questions answered!! |
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