June 10, 2013 by Barry Lutz TweetWhat you eat before bedtime has a large impact on maximizing both your fat burning and muscle building objectives.
You want to eat foods that won’t cause a big increase in insulin, but instead will increase the release of growth hormone. If you eat carbohydrates at nighttime, you are doing so when your metabolism and insulin sensitivity is at its lowest. The resulting risk will be a spike in insulin that increases glucose fat storage, along with preventing growth hormone to be released. Growth hormone (GH) is a hormone made by your pituitary gland (which is located at the base of the brain) that has important roles in training and recovery.  Growth hormone is responsible for increasing glucose uptake in muscle, enhancing protein synthesis in the liver and muscle, and causing the breakdown of fat. However, while you sleep there are physiological processes taking place that are important for your muscle development.  These include growth hormone release, along with the growth and recovery of lean muscle – and these can be enhanced by bedtime nutrition.
And since growth hormone can also help the body with fat breakdown, the ‘right’ foods can increase fat burning during sleep.
An anabolic state of metabolism is one in which the building processes predominate.  Your total caloric intake and the nutritional content of your diet influence the balance between anabolism and catabolism in your body. To begin with, don’t eat immediately before you go to sleep, because all foods will increase insulin to some extent.  So, think of bedtime eating as being around 2 hours before sleeping, in order to give insulin enough time to stabilize.
And at this time, eat a high quality combination of whey and casein protein, as the best nutrition for growth hormone release and continued fat burning. Whey protein is very beneficial, but only when combined with the slow digesting casein protein. Whey protein is very high in amino acids.  This includes leucine that is needed for protein synthesis and muscle growth, along with glutamine that is the amino acid that is most abundant in your muscle tissue. Cottage cheese is a terrific source of whey and casein protein, but it sure isn’t very exciting to eat a cup of cottage cheese – I would much rather drink a high protein smoothie, made with a time-released protein blend of whey and casein. And to make this even more effective for controlling the release of insulin, chose a protein powder that is high in fiber, and you can also include some healthy fat in your smoothie. Here are a couple of great tasting high protein smoothies that are just what you want for your bedtime nutrition. Give these smoothies a try, or make up your own recipes – just end up with around the same nutrient numbers.  These will give you the nutrition before bedtime that will continue to maximize your nutrition and fitness goals, while you sleep. Are Doctors A Good Source For Weight Loss Advice As middle age fitness and nutrition has become so important to me, I have done a lot of study to educate myself – which was also very necessary, because my doctor was not a good source of information in these areas. Middle Age Nutritional Changes For Weight And Fat Loss There is nothing like being middle age with habits that need to be changed to live a healthy life. Middle Age Obstacles And Problems For Losing Weight Losing weight and burning fat becomes increasingly difficult during middle age.
Accelerate Fat Burning With More Protein And Higher Intensity Workouts Weight loss and fat burning are 2 different things, because losing weight can also include losing muscle. My Workout And Weight Loss Plan For Losing 7 Pounds I added weight lifting workouts this winter that used heavier weights and lower reps, in order to increase strength and muscle mass. About Barry LutzAlthough my 'day job' is day trading and money management - my 'passion' is nutrition and fitness, especially after a serious health scare.
Leptin is your body's #1 fat burning hormone, because it controls literally everything related to weight loss. To effectively burn fat, you need a systematic fat loss plan to follow that is based on the science of metabolism, along with leptin and insulin sensitivity. Digestive health problems come from an imbalance between healthy probiotics and bad bacteria that is toxic to your system. This video talks about the diseases and issues to your health that comes from toxic bugs in your belly, and what can be done to get rid of them to have the best possible digestive health. Learn how a unique blend of 5 special ingredients can help control your blood sugar and insulin levels when eating carbohydrates.
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For years people have gone to bed with an empty stomach, convinced eating after 7:00 will cause unwanted weight gain. Health News Wires has released important information about the top fat burning foods to eat before bed. Top foods recommended by Health News Wires promote fat burning that happens after 7 pm and while people sleep. According to Michael Healey of Health News Wires, “For years, people have gone to bed with an empty stomach, convinced eating after 7:00 will cause unwanted weight gain.


Reach out to the author: contact and available social following information is listed in the top-right of all news releases. Other foods, even eaten in small quantities, deliver a feeling of fullness with very little calories.
By eating these fat-burning foods at the right time, in the correct amount, the body fat profile starts to reduce. Poultry such as chicken has special assets that increase the body’s metabolic rate, helping you melt extra fat away.
Salmon and tuna are good sources of protein that provides the body with healthy fats from omega-3 and omega-6 fatty acids. As with other proteins, research has shown the thermic effect of protein is the most of all the macronutrients. Citrus fruit hikes up the metabolism while supplying a big dose of vitamin C, a chemical used in the process of fat burning. Most vegetables (except for potatoes, yams and sweet potatoes) maintain low calories, yet contain essential vitamins and minerals that improve the body’s metabolism.
In fact, they aid in fat burning since your body uses more calories to digest vegetables than they produce. For example, one serving of Brussels sprouts has 50 calories, but the body needs 75 calories to digest. Beans are not only full of minerals; they are also low in calories and rich in amino acids. Almond and walnuts are excellent sources of the healthy fats needed for the smooth functioning of the body’s cell structure. Eating the right food will kick your metabolism into high gear and help you burn unwanted fat.
Tiny mustard seeds are packed with nutrition including: the amino acid tryptophan, omega 3 fatty acids, selenium, phosphorus, manganese, magnesium, calcium, iron, niacin and zinc.
Your skincare routine is missing vitamins, although you are diligent about fruits, veggies, and multis. What to eat before and after workout to burn the body fats in the morning is important to know in order to have a healthy and ft body.
Just before you exercise, the last thing you want to do is put a bunch of proteins and fats into your body, even if they’re healthy proteins and fats.
Try a bowl of oatmeal, whole-grain cereal, whole-wheat toast, or even sweet potato or yam as a pre-workout meal eaten two hours before your workout. There is a window of time about 20-60 minutes after you exercise in which your muscles will readily accept the carbohydrates and protein that you consume and suck them up to be stored away as precious energy and building blocks for recovery. You already know eggs are a great source of protein and help aid in muscle recovery and growth. While we make every effort to ensure the facts are correct, we are not a source of medical advice. The report details the complete One Day Fat Diet Meal Plan, including foods that increase fat-burning hormones and increase fat burning. Previous topics covered on the site include Insulin Resistance; upcoming topics to be covered include weight loss, benefits of antioxidants, skin health, joint health, metabolism, digestive health, probiotics, gluten intolerance, cleansing diets, heart health, as well as several other highly informative articles to help people understand the connection between health and a high-quality of life. Apples contain a substance called pectin that restricts the cells from absorbing fat and assists water absorption from food.
Veggies such as spinach, broccoli, cabbage, carrots and artichokes contain no fat and very low carbohydrate levels. The amino acids in lentils help decrease body fat while helping build muscles, and maintain stable blood sugar.
Just an ounce of almonds has 12% of the daily protein allowance and contains calcium and folic acid. Unlike margarine or shortening, coconut oil is full of medium chain fatty acids used as an immediate supply of fuel.
So drink the right amount of water improves metabolism and keeps your fat burning at full capacity.
These types of fuels take a long time to digest and draw precious oxygen and energy-delivering blood into your stomach and away from your exercising muscles. If you have to eat directly before your workout, a small piece of fruit—like an apple or banana—will do. But if you wait too long after exercising to eat, your body become less likely to use what you eat as fuel and recovery, and more likely to run out of energy during your next exercise session, whether later in the day or even the next day. There are all sorts of fancy ratios used by elite athletes, but the basic rule is to eat just a little more carbohydrates than protein, and to consume about 2 calories of carbohydrate for every pound of target body weight.
Learn how to make sure you opt only for the healthiest ingredients to prepare a delicious dinner.


There are negative calorie foods with low calories that burn extra calories during digestion. Proteins require a lot of energy to digest, and more energy for proteins to be stored as fat. Eating salmon positively effects leptin, the hormone responsible for burning and storing calories.
In addition, they are excellent sources of dietary fiber keeping you satiated longer, reducing the urge to overeat. The spicy Asian and Mexican varieties temporarily speed up the metabolism like ephedrine or caffeine in a safe, natural way. Use coconut oil in your cooking to speed metabolism improve thyroid functioning and amplify fat burning. That means you keep burning fat longer, turning the body into a well-oiled fat burning machine.
To avoid your metabolism from getting sluggish and packing on fat it is important to do weight resistant exercises to build muscle.
That doesn’t mean you need to arrive at the gym with a grocery shopping bag full of fruit, or a 24-pack of energy drinks, but it does mean that you should plan ahead to give your body the fuel it needs for fitness.
If that sounds a bit too blah for you, then you can try just a little bit of protein or fat, like a teaspoon of peanut butter or a small handful of almonds, but just don’t go overboard and eat last night’s pizza for your pre-workout meal.
For example, if your target body weight is 150lbs, you should eat about 300 calories of carbohydrate, and about half that many calories of protein. It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs.
Though poultry has a lower fat profile, lean red meats such as top round, lean sirloin, game and other white meat have a place in a fat burning diet. If the liver is doing the kidney’s work, it can’t concentrate on its’ main job of metabolizing fat. While normal cardio burns fat only during the exercise, weight training builds muscle-ensuring body fat continues to burn throughout the day.
Don’t worry–you aren’t going to sabotage your fat-loss efforts as long as you fuel in moderation. But if you don’t eat at all, you risk breaking down muscle and causing a great deal of stress to your body during exercise. A sample post-workout meal would be chicken with brown rice, yogurt with almonds, or a protein shake with a banana. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. Naturally sweet and delicious, a handful of berries will keep you feeling fuller longer and help eliminate the craving for sugary glasses of artificially flavored, empty calories. Despite having low calories, they are packed with vitamin D, vitamin B12, choline and selenium. A perfect substitute for coffee, green tea is high in antioxidants making it a natural stimulate.
The way I like to think about it is this: Take good care of your body’s fueling needs for exercise, and engage in any type of caloric restriction apart from exercise. The ideal pre-workout meal is consumed about two hours before exercise, contains about 300-500 calories, and is composed primarily of healthy carbohydrates. These vitamins are stocked with antioxidants, the best boost for your body, inside and out. It’s been proven eggs don’t contribute to bad cholesterol, but does improve the good cholesterol needed for a healthy body.
An effective workout depends on many factors – the most important one being your diet.
If you don’t have time to eat two hours before, a quick 50-100 calorie snack 5-10 minutes prior to exercise will also be effective.
After reading this article you will get the answer of your question what to eat before and after workout to burn fat in the morning. What you eat before a workout prepares your body for the stress and the meal after that is responsible for muscle building and body repair.
Here’s what you must keep in mind so as to tailor your meals and maximize your workout.



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