First published at www.mp-body.com
Fat Loss Tip #1 Coffee, insulin and better fat loss
A research study has demonstrated that both caffeinated and decaffeinated coffee consumption after a meal significantly slowed carbohydrate release into the bloodstream. This has a favourable affect on plasma glucose and insulin responses, as well as gastrointestinal hormone profiles, all of which promote more efficient metabolism of fat.
Therefore, a cup of coffee after a meal appears to be a great strategy that promotes a lower, steadier blood sugar response which is conducive to fat metabolism. A cup of coffee after your meals may help promote a hormonal response that makes fat loss easier.
Caffeine is coffee’s best known active ingredient, but it’s not the only one. Coffee contains substantial amounts of magnesium, niacin, potassium, polyphenols and other antioxidants such as tocopherol (vitamin E). Scientists still aren’t sure exactly how coffee provides its beneficial effect on the metabolism. Maybe it’s coffee’s unique spectrum of vitamins, minerals and polyphenols as well as the caffeine that provide the improvement in insulin metabolism. Regard less, it looks like the myth about coffee being bad for your health is, well and truly debunked, so drink up!
Fat Loss Tip #2 Low vitamin C levels impair fat loss
Not enough vitamin C in the blood stream has been shown to retard fat metabolism. That’s the conclusion of a study presented at the Experimental Biology Meeting in San Francisco.
Nutrition researchers from Arizona State University reported that the amount of vitamin C in the blood stream is directly related to fat oxidation – the body’s ability to use fat as a fuel source – during both exercise and at rest.
The findings of this study on a group of 20 overweight men and women revealed that as the participants progressed through the four week diet, those not given vitamin C (500mg each day) showed lever levels of this vitamin in their blood each week. As vitamin C blood concentrations fell in this group so did their ability to oxidize (utilize) fat. Vitamin C appears to play an important role in fat utilization as a fuel source.
This water soluble vitamin can’t be stored in the body, so frequent, daily doses are necessary if you’re attempting to shed body fat. Increasing your fruit and veg intake along with supplementation 500mg of vitamin C every day is a safe simple strategy that may promote better fat loss.
Fat Loss Tip #3 Lack of sleep linked to high body fat
The link between body fat and sleep habits just seems to be getting stronger. That is, lack of sleep is the variable often linked to people that have a high body fat percentage or find it difficult to lose unwanted weight.
Poor sleep habits, or simply not getting enough sleep, interferes with the regulation of hormones that control appetite. It also decreases muscle sensitivity to insulin. These two factors mean that people end up eating too much of the wrong foods and more calories are stored as fat.
Yet another new study has reported that overweight individuals consistently have poor sleep patterns. Lack of sleep interferes with glucose disposal into muscle and fat oxidation by muscle. To optimize your muscle gains and fat metabolism, switch the TV off an hour or two earlier at night and get more sleep.
Fat Loss Tip #4 High protein intake keeps the fat off
A new study has assessed the long term effects of a high protein diet on weight loss.
The study’s 49 overweight participants followed a very low calorie diet for 6 weeks to promote rapid weight loss. The participants where then placed on a maintenance diet for another 12 weeks.
Those placed on the high protein diet (double the recommended intake) got at least 35% of their daily calories from protein. Another group was placed on a diet that contained the same calories but much lower percentage.
Results showed that the group who followed the high protein diet kept off all the body fat that they lost in the first six weeks, whereas the high-carb group gained a significant proportion of their weight back.
The high protein diets were based on dairy proteins. High quality dairy protein supplements can boost the protein content of the diet without adding empty calories. A high percentage of protein in the diet will satisfy hunger more effectively and not only help you get lean, it will help you stay lean.
Fat Loss Tip #5 Use whey protein strategically to promote fat loss
Supplementation with Whey Isolate is one of select few proteins shown in clinical trials to promote fat loss in.
Therefore, supplementing with a high quality whey protein during a calorie-controlled diet is a smart move for anyone that is interested in better fat loss.
However, timing your dose is important. For example, some research suggests that taking this supplement before exercise will promote fat metabolism after the workout.
Another “whey” to enhance fat loss is to take one serving before a meal, several times a day. This strategy is shown in research to promote satiety; feeling more satisfied from the consumption of less food. This effect is a god-send for someone that’s trying to lose weight. I always recommend one serving of whey isolate 20 minutes before exercise and one serving just before a meal, two or three times a day.