The Solution to Weight Loss Through Nutrition

14th May 2018

“ The doctors of the future will give no medicine but interest their patients in the care of the human frame, in diet and in the cause and prevention of disease” – Thomas Edison

 

This is where the second hormone Glucagon is important.

 

What we must start to do is balance our meals out, and the correct ration for Fat loss is 40% Carbohydrates, 30% Protein and 30% Fat.

 

Now at the moment you are probably looking at that and thinking, how do I actually make a meal out of that?

 

First of all I’m going to talk to you about the science behind this, then I’m going to talk about how you are going make those meals in the real world, in the world where it fits in with your lifestyle, because at the end of the day I can sit here and Wow you with science but if you can’t make those meals relative in the real world it doesn’t mean anything it’s just science.

 

So let’s talk about the science part first –

 

If you eat a meal at 40/30/30 what happens is you balance your blood sugar levels, so you won’t be getting the highs and you certainty won’t be getting any lows that you are currently feeling either. Now a lot of the time people think this is only about weight loss but actually it’s also about how you feel and if you keep getting highs and lows you know that effects the quality of your life because it effects your energy levels, it effects how you feel, it gives you headaches and things like that.

 

So not only are we going to stop that by stabilising your blood sugar levels we are going to teach you how we are going to burn fat as energy which is the real key thing.

 

Now as your blood sugar levels start to drop the body is really clever, the body actually says that there is not enough sugar in blood and it needs to do something about it, so it produces the opposite hormone to insulin called glucagon.

 

Glucagon says to the body that there isn’t enough sugar in the blood and can’t allow the blood sugar levels to drop down to low, so glucagon goes into your fat stores and turns the fat back into sugar, so you actually start to burn fat as energy.

 

Here is the real clever part, per meal you eat at 40/30/30 you burn 70 calories of fat, now let me put that in perspective for you. To burn 70 calories of fat running on a treadmill, you would need to run for about an hour because 70 fat calories is the equivalent to about 780 calories on a cardio piece of equipment. It will take most people about an hour to do that.

 

So if you can eat 5 meals per day at 40/30/30 you will burn 350 calories of Fat per day for FREE and the reason its for free is because this is all based on nutritional science alone, it’s got nothing to do with exercise. It’s to do with balancing the master hormones within the body that control whether you gain weight or lose weight. So it is hormonal fat loss, which is the key thing here and is the most effective way of burning fat.

 

So that’s the science taken care off, now let’s talk about 40/30/30 in the real world.

 

The simplest was to explain 40/30/30 is if you take the palm of your hand and that is the protein, then take one clenched fist of vegetables, a cupped handful of carbohydrates and your thumb of fat in terms of your portion sizes.

 

Serving Sizes

 

So, what is a serving?

 

A serving size equals the following:

 

1 serving of protein = the palm of your hand

 

1 serving of carbohydrates = a cupped handful

 

1 serving of vegetables = 1 clenched fist

 

1 serving of fat = 1 thumb

 

Recommended Food Sources

Lean Minced Beef (90% or leaner), Cuts of beef, Chicken, Turkey, Tuna Steaks, Eggs* (1 to 2 large = 1 serving), Sardines, Prawns, Salmon *, Pork, Beef Jerky, Lamb *, Quorn products, Tempah or Tofu, Natural Yoghurt *, Tinned Tuna, Crab, Quinoa, Edamame Beans, Soba Noodles. *includes 1 serving of fat as well.

 

Carbohydrates

 

Most Fruits, Wholegrain Rice, Sweet Potatoes, Oatmeal , Quinoa Tortilla (1 med = 1 serving), Beans, Pumpkin, Sweet Corn, Butternut Squash, Spaghetti, Vegetables, Spinach, Broccoli,, Cauliflower, Peppers, Onion, Tomato, Cucumbers, Courgette, Yellow Squash, Asparagus, Brussel Sprouts, Green Beans, Peas, Carrots, Artichoke, Aubergine, Celery, Kale, Romaine, Cabbage, Pak Choi, Watercress, Radishes, Turnip, Parsley, Shallots, Sauerkraut, Mushrooms, Salsa

 

Fats

 

Extra Virgin Olive Oil, Coconut Oil, Nut Butters (almond, cashew, peanut), Raw mixed nuts, Avocado, Butter (grass fed if possible), Cheeses, Pumpkin Seeds, Sun flower seeds, Chia Seeds

Substitutes

 

Substitute cows milk with unsweetened almond or almond coconut blend milk.

 

This is what I have found to be a great starting point for most of our clients. This allows you to get in an adequate amount of food and makes your transition easier. If you are just starting out on your weight loss plan or new to our program this is where you should start.

 

Women

 

3-4 servings of lean protein

 

2-3 servings of carbohydrates

 

4-6 servings of vegetables

 

2-3 servings of fat

 

Men

 

4-6 servings of lean protein

 

2-3 servings of carbohydrates

 

6-8 servings of vegetables

 

4-6 servings of fat



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