The general rule is that when you begin a diet to lose body fat, the amount of calories consumed is lowered and for a short period all seems to be going according to plan. All these prepared meal plans support fast weight loss and compliment your gym workouts, exercise programs, and personal training.
We personally know about the challenges of weight loss and hope to help you discover how to reach your healthy weight loss goals. Even better than this, research data has concluded that foods like pizza does a better job of reversing the detrimental consequences of dieting, boosting leptin levels quickly, and allowing us to lose body fat easily. The reason behind this is due to the relationship between leptin and another hormone Insulin. So foods like pizza, ice cream, cheeseburgers, fries, cookies, cakes, and meals where you combine fat and carbs are great for increasing leptin levels and getting your metabolism to normal to lose body fat. Now, in order to make cheat days work effectively to lose body fat, every other day of the diet needs to be strategically set up to optimize the fat loss results of that day and workouts that need to be performed to lose body fat.
If you’re wondering how to lose body fat and what the best way to accomplish that goal is, you need to read this article. After scanning the internet for weeks, we’ve developed a list of the top 5 most asked questions about fitness. I discuss this in depth in my book, Body Spartan: Genesis, and highly recommend you download a copy so that you can benefit from the entire program, and not just one aspect of it. Note: to increase your intensity on the Elliptical Trainer you will need to increase the resistance. Just so you have an idea of how this diet works, I’ll give you my macro nutrient ratios. There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal).
People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit. People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit. Here’s a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds. Because the Rubner and Atwater factors used to calculate metabolizable energy are not exact, the standard macronutrient values are not perfect, and small errors can occur. In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested.


Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level. Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains. The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load. Therefore your thinking that to lose body fat you are going to have to follow some strange quick weight loss program and basically not eat for the next few weeks.
Then out of the blue your body does not lose body fat anymore and you’re baffled as to why.
It just reacts exactly the same because it detects that you are consuming less calories than normal and this creates a problem, which you need to lose body fat effectively.
Leptin is very correlated to Insulin so when insulin levels go up leptin levels follow suit and vice versa.
But when this all comes together, in one strategy you can expect amazing results in a very short space of time, that is to effectively lose body fat. Personally, I get close to 400 grams of protein per day, 30 grams of carbohydrates, and 98 grams of fat. So, bubble-wrap your weight scale and put it in the basement or attic and focus on your body composition: the fat to muscle ratio.
This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level.
That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius.
After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake. However, neither macronutrient-specific differences in the availability of food energy nor changes in energy output could explain these differences in weight loss.If a calorie is a calorie, then what other factors could account for the differences in weight loss between the two diets?
The substitution of one macronutrient for another has been shown in some studies to be statistically significant regarding the effect on the expenditure half of the energy balance equation, especially in high-protein diets.
Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment. However this doesn’t have to be the case to lose body fat, in fact, you can eat all your best loved foods such as pizza and still lose body fat in a matter of just a few weeks . This is because you body has gone into a starvation type mode, and when you’re starving, your body attempts to counteract the lack of food by “saving” your own body fat instead of lose body fat. Now foods that give the highest insulin response are those that contain a mixture of fat and high glycemic carbohydrates, allowing you to lose body fat easily.


If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. Because the energy expenditure is minimal, however, it may account for less than one-third of the differences in the weight losses reported between high-protein or low-carb diets and high-carb or low-fat diets. But because glucagon is still in short supply, the body does not tap into its fat supply for energy. Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles. My advice would be to consult a registered dietician or a nutrition specialist for specific diet recommendations based on your fat loss goals.
He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri. The good news though is it takes just one day of overeating to bring back leptin levels to normal and get our body back in the fat burning zone where we want it and lose body fat easily.
Next week we will look at the next of the five most frequently asked fitness questions on the internet. The type of protein, carb, and fat must be considered as well as how the body processes them. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide. Even if your goal is to gain weight (muscle), there are certain dos and don’ts the dietician can address. Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating.
I am not a Registered Dietician so I cannot offer you specific advice on what you should be consuming. How is it then possible to reduce calories and lose body fat but still have lots of lovely fat burning leptin in our body? You can download the book with the 12-week fat loss and shredding diet by clicking the button below.



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