|Zane Meldere Personal Trainer...|
The Thermic effect of food in fat loss is very important
Studies show that it’s not the calories but content that dictates body composition. 100 calories of sugar will sit on you differently to 100 calories of avocado. There is one caveat, you can eat yourself out of any exercise regime. But in general your form is down to the types of calories you utilise.
By eating more protein in a diet, more of the energy is turned into lean mass and will increase your resting metabolism (basal metabolic rate or BMR) by 11%. Diets low in protein and high in carbs showed a decrease in BMR by 2% compounded by muscle loss. Researchers estimate that 90% of energy consumed on a high carb/low protein diet was turned into fat.
A high protein/ high fat and low carb diet will give you better fat loss results and health benefits than high carb/low fat diets.
2. Insulin Resistance
High carb intake raises insulin and affects blood sugar levels.
Different nutrients produce different hormones that will influence the metabolism to either work in the fat burning, or the fat storage mode.
Carbs will immediately release the hormone insulin, particularly those with a higher GI. This means low calorie diets which are high in carbs and low in fat will consistently raise insulin levels and chronically elevate them. The result leads to cells becoming resistant. This then drives up levels of the stress hormone cortisol; which leads to cellular aging. This combination produces fat gain and diabetes. When eating carbs, it is best to pair them with a lean protein source. These would be ideally organic. Protein combined with healthy fats will help to improve insulin sensitivity and maintain steady blood sugar-as well as-energy levels.
This is important because this will massively help reduce the fat storage capacity of your body. You will starve the source of the stored fat, which although hard to shake off, will over time disappear with my method of eating and training. Strength training is well known to improve the body’s sensitivity to insulin. Making the body more sensitive to insulin improves energy use, enhancing the metabolism.
3. Other benefits to Carb Cutting
Another benefit of a high protein/fat diet ensures absorption and improved use of vitamins such as A, D, E and K. This also provides us with micronutrients such as zinc, magnesium and calcium.Trans, hydrogenated and processed fats are the ones that raise bad cholesterol levels by clogging up arteries. A simple example of this is going for full fat natural butter than low fat margarine. Whilst oddly counter-intuitive today, eating fats doesn’t make you fat. For more information to help you reach your goals, contact me!
For more details contact: Zane@zanemeldere.com