We All Have Our Cheat Days

by

Alright, I’m just going to go ahead and say it: we all have our cheat days. There. I’ve admitted it. Nothing to be ashamed about. We’re all humans, and naturally there will be times where we will get cravings that unfortunately will lead us to ditching our diets and overeating. That said, there is such a thing as “strategic cheating” or “overfeeding,” which basically allows you to eat all your favorite foods and still help you accelerate your fat loss. You see, after you overeat your metabolism runs at full speed and you can use that to your advantage! I call it my new Post-Cheat Day diet breakthrough. It’s a three-day eating program that will allow you to burn all that fat and calories consumed during your cheat day. The way it works is by controlling a fat-storing hormone called insulin. Here’s how.

The first day of the program will be your Protein Shake Day. Don’t consume anything but healthy protein powders with almond milk. Drinking nothing but shakes will help your stomach shrink naturally. That way you will get fuller and more satisfied with less calorie intake. For example, I’ll consume 4 shakes throughout the day (every 3 hours or so). Each shake should be high in protein (15-20 grams), have no artificial sweeteners, and low in carbs (less than 5 grams).

Day two will be your Protein and Veggie day. It consists of five mini meals, again about every 3 hours or so. The goal of this day is to increase your fiber intake dramatically and cleanse your bloated digestive track. Each meal should have lean protein sources like fish, turkey, chicken, or lean beef. Make sure these proteins are either broiled, baked or grilled – not fried! The meal can also have low-fat cottage cheese, eggs, and vegetables. Stay away from heavy veggies like corn, which is really a starch. You want to stick to veggies like lettuce, peas, green beans, asparagus, peppers, carrots, etc. Skip the fruit as well. Remember these have a sugar content to them. Not eating heavy carbs will make your body burn off the extra food you ate during your cheat day. Yey!

Your third and last day will be your Splurge Day. The goal here is to keep your metabolism burning at maximum speed. And after enduring day 1 and day two, you will be hungry for some of those heavy carbs. Therefore, split your day with five small meals consisting of lean meats, veggies, and about ½ cup of high energy carbs to 3 of the 5 mini meals. These high energy carbs can be beans (black, pinto, kidney, lima), sprouted grain pasta or bread, red potatoes, sweet potatoes, barley, quinoa, and wild rice. The point is to stick to  slow-absorbing carbs that will most likely not get turned into body-fat once consumed. Lastly, for one of those five meals, splurge yourself eating whatever you want. The trick will be to not overeat and to not make it your last meal of the day. So, eat whatever you want, but keep it a mini meal.

In terms of beverages, stick to water, green tea, or coffee sweetened with stevia. After you’re done with the three-day program, repeat the cycle again until you lose all those extra pounds you gained during your cheat day(s) and then you’ll be back on track!

 

Is Whey Protein All It’s Cracked Up to Be?

by

Whey Protein Shake

One of the most popular and widely used nutritional supplements on the market is whey protein. But don’t let its popularity fool you. Whey protein has it’s limitations and drawbacks. Let me explain.

Whey protein, both as a standalone supplement and source of protein, has major shortcomings when it comes to protein absorption and insulin management.

Protein Absorption

The International Journal of Sport Nutrition and Exercise Metabolism published a report in 2006 that found whey protein isolate to absorb into the body at a rate of about 8g/hour. The problem is, the window of opportunity for whey protein to be absorbed during the digestive process is approximately 1.5 hours, so regardless of how much whey protein you consume in your post workout shake, your body will only be able to absorb approximately 12 – 20g of it.

In short, if you drink a whey protein shake with 40g of whey, more than half of that protein is never absorbed by your body (basically, it just gets excreted.) Whey protein simply passes through the system too rapidly to be adequately absorbed at high doses.

Insulin Management

A 2012 study published in Nutrition & Metabolism found that the specific amino acids in whey protein stimulate beta cells to secrete high levels of insulin. How hight? More than a similar amount of carbohydrate from white bread. Whenever you find a story that is comparing part of your diet to white bread, you know it’s time to pay attention.

Too much insulin reduces your body’s ability to burn fat. so it’s important to choose foods that elicit a lower insulin response when on a weight loss plan. In other words: whey protein is not as good as other, lower insulin producing, forms of protein such as those found in real animals or slower digesting protein blends.

Conclusion

You might be left wondering if it’s possible to get the positive benefits of whey without the downsides of low absorption and high insulin response. The answer is, yes: if you combine whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein.

Combining you whey with other proteins will reduce the overall insulin response from the whey while ensuring optimal absorption due to their slower digestion rates.

Fighting Belly Fat: Beverages

by

Spoonful of Sugar
Sugar is often the culprit that makes beverages the enemy of a flat belly.

Many of us struggle with weight loss, particularly when it comes to the tricky belly area.  In his piece, 37 Foods that Fight Belly Fat, fitness professional and Belly Fat Free author Josh Bezoni discusses some of the foods that may help promote fat burning and prevent weight gain.  This series highlights some of the salient points from the 37 Foods report, and this installment deals specifically with the beverages that can both hinder and help fat burning.

Beverages to Avoid

  • Sugary Sports Drinks: This is one category of beverages to generally steer clear of.  These types of drinks can be a wolf in sheep’s clothing because they are often associated with exercise.  Unfortunately, drinking them can undo the progress you might make with your workout because of their high sugar content. If you’re working out, make sure to replace those sports drinks with plenty of water and nutrient-rich foods.
  • Soda: This probably isn’t news to anyone at this point, but most of the most popular sodas contain high levels of high-fructose corn syrup, which is arguably the “worst carb” EVER.
  • Energy Drinks: Energy drinks can be a common pitfall for those trying to burn fat because they can provide an easy jolt of energy for a late-night workout or after a long day of work.  Again, these are often loaded with sugar, and the caffeine content may lead to a “crash” shortly after, leaving you reaching for more sugar for a pick up.

Belly-Flattening Beverages

  • Water: This is an easy one.  No one working on losing weight can go wrong by replacing sugary beverages with pure and clean water.  Athletes will benefit by making sure they are regularly hydrated.  If plain water doesn’t strike your fancy, feel free to add a twist of lime or lemon or a small splash of fruit juice to liven it up.
  • Unsweetened, Caffeine-Free Teas: Naturally flavorful and containing zero calories, herbal teas are a great way to add delicious beverages into your day without bulging your belly.

These are just a few tips on how to choose the best beverages to support your health and body transformation goals.  Check out the full piece for more information on belly-flattening foods, sources, and continued reading.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.