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Spring is almost here!!
Are you ready?
Do you have the energy?
Is your blood sugar in the gutter?
THREE PHASES YOUR BLOOD SUGAR CAN BE:
1. Low(in the gutter)
Your body is in a fasted, starving state and will not burn fat. It will actually store fat because it is in a panic that you are starving.
2. Stable(burning fat)
To be a fit female, you must figure out how to get your blood sugar stable and keep it there. The goal is to get your blood sugar stable as soon as possible each day and keep it there all day long. When your blood sugar is stable, meaning not plummeting into the gutter, but not sky high, your body will be happiest and will burn fat and build muscle because it has everything it needs.
3. High(in storage mode)
Your body has more sugar than it needs and is in storage mode. When your body has a surplus, it will store for later. The other problem with having your blood sugar high is that what goes up must come down, so as quickly as your blood sugar shot up, it will plummet into the gutter very quickly. Bad!
SO, YOU NEED TO:
FUEL YOUR FAT BURNING FURNACE
Think of your metabolism as a fire. For a fire(your metabolism) to burn, you need to constantly be fueling it with new logs(food). As the logs go on the fire, the fire burns stronger, and gives off heat(burning calories). Adding fuel to the fire in small increments over time keeps the fire burning(your metabolism elevated).
1. Use protein shakes and bars.
It's hard to prepare all 5-6 meals every day, so in an emergency always carry a proten bar with you. Most protein shakes are better quality than the bars, so after a workout, a shake is ideal. Use good quality protein bars. See Yvonne for recommended bars.
2. Eat a mixture of high-quality protein at every meal.
protein contains amino acids, which are what your body needs to build muscle. Don't eat carbohydrates alone. Protein blunts the increase in blood sugar from carbohydrates, keeping you in stable fat-burning mode. For breakfast, lunch and dinner, shoot for 4-6 ounces protein(size of palm).
3. Don't be afraid of red meat.
Beef is a great source of protei and is the most highly absorbable iron you can get. Try to get organic, grass-fed beef if possible.
4. Eat a fruit or vegetable at every meal and snack.
Eat more vegetables than fruits. This will fill you up on the least amount of calories. Fruits and vegetables provide fiber, vitamins, minerals, antioxidants and lots of good stuff.
5. Eliminate all processed carbohydrates.
Avoid all carbs that will shoot your blood sugar straight into fat-storing mode such as processed foods, breads, pastas, cereal and sugar. Lower carb diets equal greater fat loss. You can however, have a high glycemic recovery drink after your workout and you will not store the carbs as fat because the muscles are depleted of glycogen and the drink will just replenish the depleted stores. Ideal carbs throughout the day should be from fruits and vegetables along with some whole grains such as rice and oatmeal.
6. Use healthy fats and oils
Don't be afraid of fats. You need fat. No more fat free creamer, fat free peanut butter, etc. Most fat free products replace the fat with sugar. Healthy fats include avocado, nuts, seeds and olive oil. Studies have shown that having omega-3 fats actually helps decrease your body fat. Isn't that amazing? Eating fat will help you get rid of fat?
7. Eliminate caloric beverages and drink half your bodyweight in ounces of water everyday.
If you do not drink enough water, your body will hold onto water. Think of water as your fat flushing tool. If you have a diet soda habit, its time to cut it out(only takes 3 days to kick the habit). Diet soda is full of chemicals, artificial sweeteners, etc. Coffee and tea in moderation is okay.
Exerpted from: The Female Body Breakthrough By Rachel Cosgrove, BS, CSCS
