2-5% Body Fat... Byeeeee

If you've been following my blogs for the past 4 weeks and sticking to each weeks tip... You're probably down about 2-5% bodyfat by now, so well done :) If you haven't... Read todays and click through tip one to four (I promise they're not long).... 

So last Beach Body Tip for summer 2015!

Focus on Food Quality & Up Your Protein

There is no special or secret formula to having a good body composition: A high-quality, high-protein intake, a lot of vegetables, beneficial/good fats, and other nutrient dense REAL foods.

Why is this way of eating so effective for reducing body fat?

First, whole foods require more energy for the body to digest and utilize than processed foods... hence why processed foods are a no go! They are also more filling and haven’t been scientifically engineered to stimulate food intake, so you eat fewer calories without even trying.

Second, eating a high-protein diet and lower-glycemic carbs leads people to eat fewer calories, and it maintains lean muscle mass for a higher metabolic rate. Proteins make you feel fuller faster... You wouldn't sit down and have four steaks in one sitting, but you could easily have four slices of cake... This makes a huge difference when you are trying to lose bodyfat!

If you make the mistake of cutting your calories without upping protein, you will lose muscle along with the fat, so the amount of calories your body burns at rest plummets. This will cause you to gain the fat back very rapidly once your diet is over and you increase your calories. This is why yoyo starvation diets DO NOT WORK!

How To Do It: 

Eat high-quality protein and fat at every meal, focusing on getting 10 grams of essential aminos acids. This is most easily done by eating meat, fish, or eggs because animal products are more amino acid dense than plant proteins.

De-emphasize carbohydrates, getting the vast majority of carbs from veggies and fruit.  If you go very low in carbs (below 50 grams a day, for example) consider cycling whole food carbs, such as starchy veggies (potatoes, sweet potatoes) or boiled grains every 5-7 days. NOTE: THIS IS NOT RECOMMENDED LONG TERM! This will only work in short term, and I am in no way telling you to go this low carb all year round, but in short term goals, it works. I would recommend majority of your carbs post workout, when you are more insulin sensitive!

So that's it!!

Erica xx