Posts Tagged ‘Brown Rice’

Why eating 5 to 6 meals a day is the way to go when it comes to losing body fat, eliminate food cravings and having increased energy!

In our final installment I will discuss what the right amount and the right combinations of food should be in each meal following the Rapidly Ripped Eating Strategy – to turn you into a fat burning machine!

The great thing about the Rapidly Ripped Eating Strategy is how simple it is to create a balanced Rapidly Ripped Meal.  And the other great thing is we do not count calories or weigh food but instead pay attention to portions and the right combinations of food.

So what is the right portion and right combinations to follow on the Rapidly Ripped Eating Program?

Here is how simple it is to create a Rapidly Ripped Meal:

1. First off look at your plate and divide it into thirds.  Then…
2. Choose a portion of lean protein the size of your Palm, such as chicken breast, lean ground turkey meat, lean red meat or fish.
3. Choose a portion of complex carbohydrate the size of your clenched fist, such as sweet potato, yam, brown rice or whole wheat pasta.
4. Add a portion of vegetables to at least 2 of your meals each day, such as broccoli, spinach, asparagus, brosal sprouts, zucchini, lettuce, tomato etc.
5. Consume one table spoon of unsaturated fat daily or three portions of salmon each week.  Examples are avocados, nuts and seeds, olive oil, natural almond, sunflower or cashew butter, flax seed oil etc.

So there you have it!  Eating the right food, in the right portion sizes and in the right combination, which means making sure you include protein and complex carbohydrates in each meal.   This not only reduces your cravings, but helps feed your muscles by providing both the amino acids from proteins together with carbohydrates, which help shunt the protein into the cells to helps build quality muscle.

Scientific studies and research have confirmed that combining and balancing protein and carbs in each meal stabilizes blood sugar and insulin and tended to decrease body fat, cholesterol and offers you greater feelings of energy and lower level of fatigue.  In another scientific study it was also shown that  people who eat a balance of protein and carbs have better digestion and absorption of nutrients and a higher thermogenic or fat-burning effect from each meal.  And in addition, studies show that meals balanced in protein, carbs and essential fats help you control your appetite and experience less food cravings.  What more can you ask for from an eating plan?

By Charles Damiano
Nutrition and Fitness Expert
Bestselling author of “Rapidly Ripped”
The Ultimate Fat Burning System for Life!
Body-for-Life 2004 Grand Master Champion Winner

The world’s most effective dieters are competitive bodybuilders.  Here are few proven bodybuilding methods to burn fat while retaining lean muscle!

1.  CUT CALORIES

Keep daily calories right at your caloric break even point or daily calorie burn.  Your caloric break even point is the number of calories needed to maintain your current body weight.  Competitive bodybuilders stay right at their caloric break-even point and then engage in high-intensity weight training and cardio to create a slight energy deficit.

BONUS TIP:  Keep a food Journal
For a week, record every bit of food you eat and include the type of food, how it was cooked, what was added, and exact amounts.  Keep track of your calories per meal and total calories for the day.  Write a sentence or two about how you feel after every meal in terms of energy, alertness, hunger etc.  Once you’ve established how many calories you’re eating each day, slash this amount by 10-15% to accelerate fat loss.

2.  ALTER FOOD SELECTION

It matters very much which foods you select to fill your calorie allotment.  Certain foods -those loaded with sugar- have a terrible effect on insulin.  However, eating protein has a positive effect on insulin while refined carbohydrates have  a detrimental effect. Sugar is the number one enemy of insulin control.  Be aware of insulin and choose you foods wisely.

BONUS TIP:  More Protein, Less “Bad” Cards
Try to eat about 1 gram of protein daily per pound of body weight.  So if you are a 180 male  and are eating six small meals a day,  each meal should contain around 30 grams of protein.  Also make sure you eat nutrient dense carbohydrates, brown rice, oatmeal, yams, vegetable etc., and limit the nutrient sparse carbs, orange juice, white bread, sugar, all processed foods etc., to avoid disrupting your insulin stores.  And be sure to include a protein source (chicken, turkey, fish, lean beef, eggs, cottage cheese etc.) and complex carb source in each meal, as suggested in the Rapidly Ripped Program.

3.  EAT OFTEN

Eat small portions often.  This multi-meal eating strategy is an irreplaceable cornerstone component of a bodybuilder’s fat slashing strategy, as explained in the Rapidly Ripped Program. For best results, spread out the consumption of your daily caloric allotment.  If your daily allotment is 2700 calories, it is better to ingest six small 450 calorie meals instead of the traditional three big 900 calorie meals.  Small frequent meals consumed every 3 hours are less daunting on your digestive system, are digested more efficiently, more nutrients get absorbed more efficiently by your body, and keeps you in a positive nitrogen balance, the ultimate anabolic state, for maintaining lean ripped muscle.

BONUS TIP:  Fit in 5-6 small meals per day

Eating frequently keeps your insulin levels consistent, thereby giving you better energy and helps you with your appetite control and fat loss. Plan for a pre- and post-workout snacks-like Myoplex Shakes, Bars or other balanced protein /carb, healthy snacks- to give you energy to work out and replenish your glycogen stores.

4.  WEIGHT TRAINING AND HIIT CARDIO ARE NOT OPTIONAL

A competitive bodybuilder runs, jogs, does elliptical work or does other types of cardio workouts.  They also lift weights, eat light, and eat often,eliminate alcohol, sugar and refined carbs and generally avoid foods that spike insulin levels.  As a result of this ultra-active lifestyle and the consistent repeated exercise combined with small, precise frequent eating, the bodybuilder develops a lightning fast metabolism and becomes a fat-burning machine!

BONUS TIP:  Fat-Burning Workouts and Eating Strategies

Order the Rapidly Ripped Program for the ultimate fat burning workout and eating strategies.

By Charles Damiano
Nutrition and Fitness Expert
Bestselling author of “Rapidly Ripped” –
The Ultimate Fat Burning System for Life!
Body-for-Life 2004 Grand Master Champion Winner