- Increase your protein and reduce carbs—but not
too much.It takes more energy to digest protein, and that
burns extra calories. Extra protein also boosts your metabolism
by maintaining thyroid hormone and building more muscle—the
m o re muscle you have the more calories you burn at re s t.
However, too much protein can force your body to use it as an
e n e rgy source, which produces toxins that slow fat burn i n g.
You need the right balance of protein and carbs for your
specific energy and rebuilding needs. (More on that later, plus
diets with the exact macronutrient balance that can help you
strip away bodyfat fast.) - Include fat in your diet.Especially the so-called good
kind, essential fatty acids found in nuts and fish. Studies show
that diets in which less than 20 percent of total calories come
f ro m fa t c an c au se a de cr ea s e in te s t os t ero n e — a n d
testosterone not only helps you build muscle but also helps you
burn bodyfat, especially in the abdominal area. Don’t associate
dietary fat with bodyfat. In fact, diets rich in omega-3 fats not
only d o n ’t p romote bodyfat accumulation but may pro t e c t
against obesity as well. Omega-3s are known to change the
characteristics of cellular membranes in a way that favors
i n c reased insulin receptor effectiveness. In other words, they
help prevent excess fat gain.
One fat you shouldavoid like the plague, however, is trans
fatty acids. Look for the words p a rtially hydro g e n a t e din the
ingredients list on food labels. That means there are trans fats
p res ent an d y ou s ho ul dn ’t eat i t. Tra ns fats h ave b ee n
associated with many diseases, especially card i o v a s c u l a r
disease, because they raise serum cholesterol levels even more
than saturated fat (the kind found in bacon). They also elevate
p roduction of low-density lipoprotein. If that’s not enough to
keep you from eating foods with trans fats, how about this:
They can cause muscle loss (Nut Res, 23:651-658, 2003).
That’s right, the muscle you work so hard to build in the gym.
Now that’s evil!
frankie
(Frankie)
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