1. INCREASE YOUR PROTEIN
If you struggle with bodyfat, you should stress protein — more chicken, eggs, fish, beef, low-fat dairy and protein powders.
Why? Not all calories — carbs, protein and fat — are equal in their efficiency to be stored as bodyfat. Protein exerts a greater metabolic-boosting effect than carbs or dietary fat. When calories drop, protein saves muscle, which helps keep the metabolism (calorie burning) elevated. Protein also helps to keep hunger down, which assists you in holding down your calories without losing your mind. Aim for 1 1∕2 grams per pound of bodyweight daily spread over five, six or even seven smaller meals.
2. MANIPULATE YOUR CARBS
Carbohydrates help retain muscle (and muscle is a metabolic booster), yet they can also stimulate fat storage. Following a modified low-carb diet — three consecutive days of consuming 100-125g a day, followed by a single day of taking in 300-400g, offers muscle support minus the fat storage. How so?
When you eat fewer carbs and replace those carbs with protein, in general, the body ramps up fat-mobilizing enzymes and hormones resulting in accelerated fat loss. However, a prolonged period of lower carbs can leave your muscle looking flat, since glycogen (the storage form of carbs in muscle) pulls water into the muscle. When you go low carb, the muscles get depleted of their glycogen and lose some water and therefore their fullness. Therefore, load back up on carbs every fourth or fifth day.
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