Dietary guidelines for the burn body fat fast nutritional plan - part I

Written on 2:15 AM by trif_m

This is post is the forth in a series of 7 posts aimed at detailing the official burn-body-fat.blogspot.com nutritional plan. More info about the series here. Also, make sure you check out:

The concept behind The Burn Body Fat Fast Nutritional Plan
Super Food List part I
Super Food List part II

Guideline #1: Eat every 3-4 hours

Eating once every 3-4 hours is the most important change you can make to your diet.

Research has shown that the habit of eating about every 3.5 hours will help you:

• maintain consistent insulin levels
• reduces the possibility of binge eating
• helps better assimilate nutrients while keeping energy levels constantly high

more so than the standard 3 meals per day eating plan.

Done correctly this practice will no doubt raise your resting metabolic rate and help your body “burn” fat more efficiently.

By now, the most frequent questions that come to mind are:

How many meals should I be eating?

The answer is easy – divide the time you are awake by 3 or 4. For an adult person 8 hours of sleep per night should be enough. This leaves us with 16 hours awake. So if you are up 16 hours a day, eat 4 to 5 meals. You should eat your first meal as soon as you awake. Your last meal should be roughly 2 hours before bed time.

Another thing that I want you to get out of your head is the misconception that eating before bed time will make you fat. That won’t happen, I promise.

How big should a meal be?

On this program the word “meal” doesn’t have the same meaning as it does on a 3 meal per day plan.

The amount of food you are eating is much smaller then the amount of food you would be eating at a traditional meal. So, basically, you are not serving a meal. But, you are not snacking either.

To clear the confusion over what you are actually doing I like to use the term “mini-meal”. Keeping the word “meal” suggests that we are trying to keep every feeding balanced while using the word “mini” implies that portion sizes are greatly reduced.

Each time you have a mini-meal you get the chance to improve your body or make it worse. Follow the remaining guidelines to make sure you are moving in the right direction.

Guideline #2: Eat protein with every mini-meal

The benefits of increasing protein intake above minimum required quantities have all ready been mentioned in an earlier post, so I won’t go into details again.

Read my earlier post Increased protein intake, faster fat loss? to find out the advantages of increasing protein intake.

By making sure that each of your 4 or 5 mini-meals contain some source of protein you are taking full advantage of the positive effects adequate amounts of protein have on:

• Metabolism (increased metabolic rate & increased thermic effect of food etc)
• Muscle mass (spares muscle mass during dieting and aids muscle recovery and synthesis)
• Body fat levels (improves the glucagon to insulin ratio, allowing more fat to be oxidized thus helping reduce body fat levels.)

Food Type	Food timing	Exemple
protein	Eaten at every mini-meal	Lean meat, fish, eggs, dairy, protein supplements

Guideline #3: Eat vegetables and/or fruit with every mini-meal

Their low glycemic index, high fiber and mineral content makes fruit and vegetables the best carbohydrate choices for any mini-meal.

The importance of a mainly low glycemic diet for reaching optimum body composition has already been argumented, so we won’t go into details here.

Read my earlier post Carbohydrate selection and the insulin to glucagon ratio to find out how eating a low glycemic index diet helps you burn body fat very fast.

UPDATE ( May 09, 2008 ): You can read part II of the Dietary guidelines for the burn body fat fast nutritional program here.

Posted in dieting, fat loss, tips

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