Tuesday, September 16, 2014

Weigh Loss Wednesday - Nutrition 101 Part 3 - Fats and Quick TIps

It's time for another installment for Weight Loss Wednesday. Today, is our final Nutrition 101 lesson. It's about FATS. This is the smallest section since we should not consume too much fat, but some fats are essential to a healthy diet. In addition, I've added some overall quick guidelines for diet and nutrition success.

Fats are used as an energy source during long periods of consistent low-heart-rate exercise. Fat is also beneficial for nerve conduction, healthy skin and hair, and hormone regulation. Fats from plants, such as canola, avocado, safflower and almond, tend to be better for your health.

My favorite sources of Fats:

Nut Butters (peanut, almond),
Olive oil,
Fish Oils,
Low-Fat Cheese

We have learned that we need Protein, Carbohydrates, and Fats working together to be in your best physical shape and well-being. You can not leave one of them out, like some Fad diets state.

The ultimate ratio for blood sugar stabilization and the release of body fat is: 40% carbohydrates, 30% protein, 30% fats.


#1 Eat smaller meals throughout the day.
Try to eat every 3-31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy.

#2 Consume high quality protein every day. 

Protein has a higher thermic effect than carbohydrates and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbohydrates. In addition, protein is needed to build and maintain lean muscle.

#3 Consume 25-35 grams of fiber a day.

Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

#4 Avoid refined sugars and refined grains.

High sugary food / drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called Glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your Glucagon production is discontinued.

#5 Consume an adequate amount of fat.

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, meats, eggs, and avocados. Depleting yourself of the healthy fat can negatively affect your hormone levels that will only result to more cravings.

#6 Keep yourself hydrated all day.

Since most of your body is comprised of Water, it is the one single Most Important nutrients you need to consume just to stay alive. It is also one of the most thermogenic fat-burners you can ever put in your body!

By drinking water, you provide the necessary medium for proper cellular function, you boost your metabolism, balance your pH levels, aid in digestion and removal of waste, and boost your energy levels.

Until next time, have a safe, happy and healthy week ahead.

Coach Jenn

of Personal Fit Coach.com

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