The best method for solving any problem is the one that’s measured with moderation, and backed by scientific research. A diet involving eating water-soaked cotton balls, or only eating foods of a certain color, does not fit the bill.
Starvation diets, or any diet that has you drastically slashing your calories will only result in you trashing your metabolic rate, tanking your health and terrorizing your long-term fat loss goals.
Remember, fat loss is a marathon, not a sprint, and anything promising fast results is either a scam or badly designed. Instead of finding your diet through click-bait research, check out these three scientifically supported methods for healthy, sustainable fat-loss.
1. What Not To Eat
Sugar. Sugar is usually the biggest factor in fat gain and ill health. Too much sugar, specifically sugar in the form of high-fructose corn syrup, will haunt your beach body with additions of love handles and back fat.
Fructose is worse than other forms of sugar, such as glucose, because your body does not burn fructose as energy, but instead stores it in the liver. If you consume to much, and fill up your liver, your body will store the extra fructose as fat.
Another downside to eating added sugar is that it’s often accompanied by nasty fats, such as palm, canola, soy and rapeseed oil. These oils are high in omega-6 fatty acids, which cause inflammation throughout the body. This inflammation can lead to diseases and weight gain.
A great way to make sure you cut sugar out of your diet is to only eat whole, non-packaged food. Sure, there is sugar and fructose in whole fruit, but the amount of fructose is far lower than the amount found in junk food. Fruit also has a host of health benefits, such as fiber and micro-nutrients.
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2. What To Eat
Whole, preferably organic food. There are two reasons for this recommendation. First, eating whole foods will allow you to fill up faster with less food, as natural food is less dense in calories. Imagine how much less salmon, broccoli and quinoa you will need to feel full compared to mac and cheese or pop tarts.
One of the biggest reasons people fall off their diets is because they cannot handle the constant hunger. This issue is resolved by focusing the majority of your calories on whole foods. The second reason eating whole, organic food is recommended is because eating in such a manner gives your body the nutrients it needs to support optimal hormone production.
In terms of a return on your nutrition investment, giving your body a steady supply of healthy fats, veggies, quality grass-fed protein and complex carbs will pay the biggest fat loss and long term health dividends. It’s virtually impossible to be fat if you stick to quality food.
3. What To Do When Not Eating
Move often, lift heavy weights and train explosively. Fat-loss training is all about maintaining muscle, stimulating your metabolism and burning calories. The best method to carry out these objectives is to break your training up into different days, each focused on one of the three objectives.
Weight training is the most important objective, as weightlifting alone can effectively solve all of your physique problems. Because of this, plan your sprinting and cardio around your weightlifting days in a way that does not take away from your ability to kick ass.
Ideally, one should train with weights three times per week, sprint once, and do some sort of low intensity cardio on the other days. Sprinting should only be done once per week as it is very demanding on your body, and if done too much, it can take away from your ability to lift.
Low intensity cardio should be done everyday if possible as it burns calories and yet does not take away from your recovery ability. On the contrary, low-intensity cardio actually aids in recovery, as it pumps blood to your damaged muscles.
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