Fat Loss Tip #10 – Eat More FAT

Eating Healthy Fats Pushes Out BODY Fat….

I’ve been preaching this since day 1 of the challenge but I realize some people need a reminder. (If you’re not in my weight loss group this info may be new to you)

I’ve also heard so many people say “I don’t like pouring (fat) olive oil on my food right before I eat it so I cook with it instead”. Well cooking with a healthy oil/fat is step 1 BUT you still have to eat one serving of fat per day to really shed some serious weight.

Think about it like this if you like to take a pile of crab legs and dip each one into a bowl of butter or take French bread and soak up ALL the oil out of the bowl before you eat it…...then guess what????? You ate a ton of fat, way more than what was required. So let’s not make excuses for things that we know we can do.

EAT MORE FAT. Did you know that the Institute of Medicine recommends that a diet be made up of 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches.

Fat from healthy sources such as lean animal fats, Coconut oil and raw coconut (chalk full of MCT’s), nuts, seeds, avocados and healthy oils are EXTREMELY beneficial in improving body composition and stimulating weight loss.

Just remember that peanuts/peanut butter DO NOT count because its a bean and not a nut. Nor does any of those so called healthy spreads and smart butters count because its full of junk.

Keep in mind if you’re REALLY trying to lose a ton of weight that nuts should be limited to no more then 4 ounces a day as they can hinger your progress. However if you’re already lean, you can eat more nuts especially walnuts which have a favorable omega 6 to omega 3 ratio.

Almonds, Brazil Nuts, Cashews, Macadamias, Pecans, walnuts, flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds are great. Olives and avocados are good too. Also look for olive oil, walnut, and flaxseed oil.
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How to Eat for Mesomorph Body Type….Naturally Muscular

Mesomorphs can lose and gain weight easily, are able to build muscle quickly and usually boast an upright posture. This body type tends to have a long torso and short limbs. Women with a mesomorph body type are strong and athletic.

Most sports stars are mesomorphs and Anna Kournikova is a great example of a female mesomorph. Other female mesomorphs include, Angela Bassett, Demi Moore, Sarah Jessica Parker and Tina Turner. Mesomorphs will have excelled at sports while at school and most likely continue to be active as an adult. Mesomorphs are bursting with energy and particularly excel in explosive sports – that is sports calling for power and speed. The reason for this talent lies in the type of muscle mesomorphs possess.

Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle mass more quickly than any other body type. This means that mesomorphic women often end up bigger and bulkier than when they started exercising. In other words, instead of their goal of losing inches and becoming smaller, they gain inches and become larger.

If you find, that you haven’t become smaller, but grown bigger since you started exercising, you most likely have been exercising wrong for your body type. If you are a mesomorph who wants to lose weight and reduce inches, you should focus on fat loss through diet and exercises that are right for their body type.

Mesomorph Eating Plan: Basic Paleo Diet with no carb restrictions.

Basically your genetic makeup suits bodybuilding very well and all you have to do is design a good workout program and diet plan to follow closely. Remember just because you’re a Mesomorph doesn’t mean you should pig out or you probably will gain fat because your not naturally skinny like an Ectomorph.

It also means you can slack off because you believe you can build lots of muscle just by lifting on and off. And it doesn’t mean that you can build muscle like nothing, it still takes time like everything.

If you’re a mesomorph needing to loose weight follow the 80/20 rule or 5 days on & 2 days off. This is NOT a calorie counting plan, this is how you were designed to eat to make sure your metabolism stays on point.

Click here for the complete Basic Paleo food list.

How to Eat For Endomorph Body Type

Endomorphs are the body type that perhaps are most likely to feel they drew the short straw. Endomorphs naturally tend to have fuller figure, curvy or obese and struggle to keep their body fat percentage in check. The most difficult challenge for endomorphs is perhaps to find out that they are in fact an endomorph. Why? Once you know you are endomorph, you know that you were born this way. And come to the realization that you are likely to gain weight very easily.

You have the type of metabolism that is not forgiving. However, this doesn’t mean you are destined to be overweight or even obese. Endomorphs have to make a conscious, concerted effort to do the things your body should be doing for you automatically. If your body isn’t instinctively telling you to move more, you have to make sure that exercise is part of your daily routine. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. To be precise, you need to eat right and exercise for your body type

Endomorph Eating Plan: High fat, low carb Paleo Diet

In order to loose weight/fat effortlessly endomorphs HAVE to eat more fat than any other body type (avocado, coconut oil, kerry gold butter, olive oil etc) not only cook with these fats, also eat a serving of fat with a meal.

Healthy fats push out unwanted body fat…….

Also Endomorphs need to ONLY eat very LITTLE carbs (fruit, potato, wine etc) to effectively go from a sugar burner to a fat burner.

To achieve great results follow the 80/20 rule or 5 days on & 2 days off. This is NOT a calorie counting plan, this is how you were designed to eat to make sure your metabolism stays on point.

Click here for the complete high fat / low carb Paleo food list.

Low-Carb Paleo for Weight Loss: Food List

What To Eat & How to Get the Results You Want

(Paleo Food List)

Weight loss Secret: lean protein is the most effective way to reduce your appetite and boost your metabolism to help you burn stored fat permanently.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

6. SupplementsTake a daily vitamin, vitamin D (as directed) and five Omega 3 Fish Oil pills 1200mg daily.

Keep a food diary

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1. Clean out the Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. REMOVE the bread,rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

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2. Go shopping

90% of the food in your shopping cart should be raw, unprocessed, and not boxed or frozen. Veggies & Fruits can be purchased frozen or raw.

Now it’s time to fill your kitchen with food worth eating. Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat – broiling, baking, roasting, sautéing or browning, then pouring off excess liquid fat, or stir frying over high heat with a little oil.

(No Deep Fat Frying)

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Protein: Meat, Fish, Seafood, Eggs……..

If you are going to eat bacon, PLEASE look for labels that say: uncured, no antibiotics used, no preservatives, gluten & casein free, no nitrites and no nitrates added. This type of bacon is ONLY sold at Whole Foods.

 Pork (these are considered extra lean)

Bacon (Whole Foods sales Paleo style bacon)

Pork Tenderloin

Boneless loin roast

Boneless loin chops

 Boneless ham (extra lean)

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Regular Beef & Grass fed Beef (the following are considered extra lean)

*if you’re a BIG beef eater, ONLY eat grass fed beef. Which can be purchased at Whole Foods

Grass fed ground beef (Whole Foods)

Any grass fed beef cuts (Whole Foods)

 Uncured Grass Fed Beef Hotdogs (Whole Foods)

Bacon (Whole Foods sales Paleo style bacon)

 

 95% lean ground beef (reg ground beef found at any store)

Eye of round roast or steak

Sirloin tip side steak

Top round roast and steak

Bottom round roast and steak

Top sirloin steak

Flank steak

Chuck steak

London broil

 London veal

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LAMB (these are considered extra lean)

Lamb Loin Chops

Lamb Rib Chops

Lamb Shoulder

 Leg of Lamb

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Fish & Seafood: (NO CATFISH)

 (Wild Caught)

Trout

Tilapia

salmon

cod

red snapper

orange roughy

Tuna

halibut

grouper

shrimp

crab.

Lobster

oysters

muscles

crayfish

scallops

clams

etc………

 You know…fishy type stuff!

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Bird: White Meat

Chicken (Without Antibodies sold at Kroger)

Chicken Apple Sausage (Whole Foods)

turkey

Turkey Bacon Bacon (Whole Foods sales Paleo style bacon by Applegate)

Duck

Ostrich

 Eggs

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 Other Meats:

Rabbit meat (any cut)

Goat meat (any cut)

Organs (liver, tongue, marrow & sweetbreads)

 Game meat

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Veggies. (NO WHITE/RED/GOLD etc… POTATO)

You want your veggies to be as fresh as you can get them & in season(from farmer to you). So I normally Shop with the season, which typically means purchase what is on sale. Mix up the colors. Farmers Markets and Easy Way are the best places to get your fruits and veggies but local grocery stores like Kroger will do.

Artichoke

Mushrooms

Sweet Potato (eat in moderation because they bulk you up)

Asparagus

Mustard Greens

Beet Greens

Onions

Beets

Parsley

Bell Peppers

Parsnip

Broccoli

Peppers (all kinds)

Brussels Sprouts

Pumpkin

Cabbage

Purslane

Carrots

Radish

Cauliflower

Rutabaga

Celery

Seaweed

Collards

Spinach

Cucumber

Squash (all kinds)

Dandelion

Swiss Chard

Eggplant

Tomatillos

Endive

Tomato

Green Onions

Turnip Greens

Kale Turnips

Kohlrabi

Watercress

Lettuce 

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Fruits (should be eaten BEFORE 2pm or else it will be stored as fat)

Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole cantaloupe. If you want to GAIN weight and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like. FRUITS FOR WEIGHT LOSS:

 Berries (any type)

Cantaloupe

Honeydew

Oranges

Lemons

Limes

Grapefruit

Apples

Pears.

 DO NOT EAT Bananas, papayas, mangoes, dried fruit and any other fruit not listed above. If your favorite fruit is NOT on the list above, it’s because of its high glycemic index.  Those types of fruit WILL MAKE YOU GAIN WEIGHT PERIOD!

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Healthy Fats…. PUSH OUT BODY FAT (the little secret to permanent fat loss)

for constipation prevention & t0 help you stay full  YOU MUST eat 1 serving of the following healthy fats per day,  4 tablespoons or less a day for weight loss.  For FAT loss limit nuts to 1-2 oz. per day.

 Tips on how to get your daily fat:

Olive oil (extra virgin): use to cook veggies and meats in, drizzle over salads instead of dressing or drink a serving by spoon.

Coconut oil: good to cook chicken & shrimp in,  use in sweet potato instead of the butter or take 1tsp with cinnamon, mix together add handful sunflower seeds and take by mouth.

Avocado (oil and whole): Fresh avocado taste great with anything meats and veggies. Eat 1/2 avocado as your serving or whip up some guacamole and eat with veggies and meat of your choice. I love it with carrots!

Kerrygold Butter (from grass fed cows sold at Whole Foods): Taste good with anything!

Macadamia (whole and oil) limit nuts to 1-2 oz. per day

Almonds & Walnuts: limit nuts to 1-2 oz. per day

 

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                                                               Spices & Sauces

Marinara sauce

herbs

spices-curry powder

garlic

ginger

cilantro garam

massala

chili powder

black pepper

lemon zest

allspice

cinnamon

cumin

oregano

basil

Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, herbal teas and water as these are your beverages of choice. However you are NOT allowed to use any dairy, sugar, honey, stevia or any other sweetener for beverages.

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3. Cook! Get a skillet, Put some oil(fat) in the skillet & cook till done…….


(eat 3 to 4 meals a day, eat as often as you like)

 The majority of your meals look something like this:

• 4-8 oz of lean meat or eggs such as: chicken, lean beef, turkey, pork loin or seafood.

• Several servings of vegetables, either raw, steamed, or lightly cooked.

• Finally, add a serving of good fats to your meal such as: Avocado, olive oil, coconut oil or a handful of sunflower seeds

 

Key points:

• Protein every meal

• 3-4 meals per day

• Limit fruit to 1 serving if fat loss is a goal

• Limit nuts to 1-2 oz if fat loss is a goal

• Beverages are coffee, tea, mineral water. Unsweetened, this includes stevia.

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4. Go for a Walk! (DO NOT Over do the Exercise)

Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.

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 5. Sleep!   Not getting ENOUGH sleep will stall your weight loss…..

Get at least 8 hours of sleep in a completely DARK room!

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

 

 Questions? Confused?

 Feel free to post a question, someone else in the group may be experiencing the same problems as you. I encourage everyone to share tips, ideas, recipes or anything that helps you to stay motivated and organized/balanced to stay focused.