Diet and Fat Loss

Let's take a quick crash course on and discuss how specific

macros (fat, carbs and protein) affect your naturally produced fat-loss hormones and what MAIN ROLE they play in your body when trying to lose fat.

Dietary Fat ~

First off, let's forget about the way outdated notion

that eating fat MAKES YOU fat.

Fat doesn't make you gain fat unless you consume so many

grams of it that your body is TAKING IN more calories than

you're BURNING OFF..

And because fat molecules are more caloric dense on a

per gram basis (9 calories / gram) than either carbs or protein

do (just 4 calories / gram), you do have to be careful with

how much you get.

That said, understand this RIGHT NOW about fat...

Without fat in your diet, your body has an extremely difficult time

burning fat.

You see, when it comes to burning fat, we need to be in a caloric

deficit...plain and simple.

But when in one, we seem to ALWAYS be hungry as a bear

waking up from hibernation.

Quality dietary fats (i.e. animal fats, nuts, natural oils, and non processed

oils) help to curb any voracious appetite and prevent us from having that

insatiable urge to stuff our face.

On top of that, many of the healthier fats have multiple health benefits

and are shown to actually train our body to lean more on fat as a source

of fuel for all daily activity - that's dietary fat AND our own body fat!!!

Just remember, like carbohydrates, not all fats are made equal.

Some are GREAT for health and facilitating the fat-burning process,

while others have the opposite effect.

My suggestion, is to eat non-processed "natural" fats (avoid anything with

trans fats or hydrogenated fats in the ingredients list), and do your best to

measure what you consume to avoid overeating....

Regarding how they effect the fat-loss hormones we want to pay close

attention to, your insulin, Growth Hormone, and Testosterone levels...

There's no real IMMEDIATE effect on any of them like there is with

both Protein and Carbohydrates.

Protein ~

Ah yes, the cornerstone of every meathead diet!

The protein we consume through different plants, animals,

and your favorite protein powders are all made up of what

are called amino acids.

These are the compounds that are involved primarily in your bodies

ability to repair the muscle fibers that are damaged during your workouts

so that you grow bigger, stronger, and more muscular.

When we're training hard, there is most definitely a need for more

protein in your diet.

That DOESN'T mean you should put away a side of cow

and a dozen eggs per day.

There is such thing as too much protein, and if you're not careful,

it will (1) force you OUT of a caloric deficit (which eliminates the

possibility of burning fat), and (2) can raise your blood sugar to

the point that it curbs the production of your bodies fat-burning

friend, Growth Hormone.

My suggestion given the above two facts is to stick with consuming

clean and quality proteins at the rate of 1.75 - 2 grams of protein per

kilogram (not pound!) of body weight on any given day.

Again, do your best to not wing it with the numbers.

Measure you portion it out (at least until you feel comfortable enough

to ballpark it)…

…and last but not least,

Carbohydrates ~

Just as a war was started on dietary fat for the majority

of the 20th century, carbohydrates are now the center

of everyone's scorn.

But just like fats, not all carbohydrates are created equal.

At face value, yes, each carbohydrate molecule has

4 calories / gram, and is used by your body to provide

a quick energy source (via the carbs you just consumed

and your "reserves" in the form of glycogen found in both

your muscles and liver)…

But the make up of each carbohydrate, and how quickly

it is broken down in your body, is what we really need to

be concerned about regarding your fat-loss hormones.

Most important is how it affects your blood sugar levels,

and how your blood sugar levels affect the hormones

that help facilitate fat-loss (versus fat gain)…

So, when it comes to HOW we manipulate our bodies

natural fat-burning hormones, there are two real things that

our body acts in response to...

Exercise & Diet...

We know all about how multi-joint movements done in a

moderate to high intensity manner, and in bouts that are

less than 30-45 minutes time, will spike our muscle building

and fat burning hormones (while curbing the bad ones that

force muscle loss and fat gain)…

But what many people might not know is that the effect that

your training has on having those anabolic hormones produced

is in large part based on what you're eating, in what amounts,

and even at what times)…

So in conclusion, the cleaner you eat, focusing on whole foods vs processed, getting in enough protein, fat and complex carbs will train your body to feel fuller faster and longer, use food as fuel and keep those fat fighting hormones lit up!

Need help on what type of carbs, fats and proteins to eat and how much of them to eat just for you?? Stay tuned we have a brand new 30 day macro program coming this summer!