Australian_Mens_Fitness_April_2017

02 Eat

more

protein

12

Don’t

drink calories

It’s too easy to

overdo it with

sugary drinks. For

serious fat loss, stick

to black coffee, tea

and water with

lemon or lime.

10

Go for taste

Eat more taste-

intensivefoodsand

you’ll need less of

them to feel full.

Dark chocolate, aged

cheese and extra

virgin olive oil all

pack a flavour

wallop.

08

Keepafood

diary

...but only for a week.

You m i g ht be

surprisedbyhow

much sugar there

isininnocuous-

seeming foods, or

how little protein

you’re eating. Use

MyFitnessPal to

track everything

you eat for seven

days, then you’ll be

09

Eat for your

bacteria

Fermented foods

likenaturalyoghurt,

kefir and sauerkraut

improveyour

microbiome—the

makeup of bacteria

inyourgutthathelp

to digest food and

useitbetter.Eat

avariety.

11

Aim for fibre

Itaidsdigestion,

improvesgut

bacteria and makes

you feel full for

longer. Vegetables

are the best source.

07

...And more fat

Counter-intuitive,

but dietary fat’s

not the enemy.

“Increase your fat

levels and drop your

sugar intake by

eating fish, avocado,

oils, nuts and seeds,”

says trainer Tom

Eastham. “This’ll

help to ‘teach’ your

body to use its fat

stores as fuel.”

It’s filling, so you’ll get hungry less,

and it also has a mild thermogenic

(fat-burning) effect. Eat protein-rich

foods like meat, fish or eggs at every

meal, aiming for roughly 2g per kilo

of your target bodyweight per day.

72 MEN’S FITNESS APRIL 2017

RETHINK YOUR SPICE RACK

05 BLACK PEPPER

A substance called piperine

in pepper blocks the

formation of new fat cells.

Bonus: it also increases the

bioavailability of other

nutrients, making the rest of

your meal more worthwhile.

04 CHILLI FLAKES

Packed with immunity-

boosting vitamin A and

capsaicin, chilli can ramp

up your metabolic rate

and help your body burn

more calories.

SUPPS FOR WEIGHT LOSS #1

03 L-CARNITINE

RESEARCH SUGGESTS IT HELPS YOUR BODY TO MOBILISE FAT STORES AS FUEL, BUT THERE’S ALSO EVIDENCE TO SUGGEST

THAT IT IMPROVES INSULIN SENSITIVITY. SUPPLEMENT WITH 500-2,000MG A DAY.

Start in the kitchen

You might be able to out-train your worst habits — but

why bother? Fixing your diet makes everything easier.

A 100g tuna fi llet

contains 30g

of protein to power

muscle growth.

06 CUMIN

In a monitored trial, volunteers

at Iran’s Shahid Sadoughi Uni

dropped three times as much

body fat as a control group by

eating 1tsp a day mixed into

yoghurt — and also lowered

“bad” cholesterol.