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One of the most common questions that we are asked by our customers is “I want to Lose Fat, but I am making no progress. What am I doing wrong?”. Well have no fear, armed with the right information and some calculated changes to your nutritional plan it is possible for anyone to Lose Fat.

If you are looking to burn fat, then one fact remains “You have to consume fewer calories per day than your body burns off”.

A few simple rules you need to know in order to Lose Fat:

(1) Consume 0.5-0.75g of good quality Carbohydrates per lb of bodyweight

(2) Consume 1-1.5g of Protein per lb of bodyweight

(3) Consume 0.15-0.25g of Fats per day. Remember that all fats are not equal and what you want are EFA’s (Essential Fatty Acids)

(4) Consume 2.5-3 litres of water per day

Carbohydrates:

A good rule of thumb with carbohydrates is to stay away from whites (white rice, white bread, white pasta) and instead go for browns (wholegrain rice, wholegrain bread, brown pasta).

Good sources of Carbohydrates are:

-     Potatoes 50g per large potato

-     Wholegrain bread 10g per slice

-     Porridge 50g per large serving

-     Apple 15g per large apple

-     Banana 20g per banana

-     Brown rice/Brown pasta 50g per large serving

-     Vegetables like broccoli, mangetout, peppers etc…

Protein:

Think of protein as the building blocks of your body. It is part of every cell of your body. In order to burn fat you need to eat the right amount of protein.

Good sources of Protein are:

-     Chicken Breast 30g per large chicken breast

-     Tuna 30g per large tin

-     Turkey 30g per large turkey breast

-     Pork 22g per chop

-     Salmon 22g per large piece

-     Steak 42g per 6oz

-     Eggs 6g per large egg

-     Peanut Butter 8g per 2 tablespoons

-     Almonds 8g per ¼ cup

-     Flaxseeds, Pumpkin Seeds, Sunflower seeds 8g per ¼ cup

Fats:

You need to stop thinking that all fats are bad. The right types of fats, these guys are called EFA’s are essential to your nutritional plan. EFA’s help prevent dry skin, brittle nails, dull weak hair, contribute to energy in your body and also help regulate your mood. Stay away from Non-EFA’s (non essential fats).

Good Sources of EFA’s are:

-     Flaxseeds

-     Walnuts

-     Salmon, sardines, mackerel

-     Soy beans

An Important Word on Water:

Water is essential for you body. It helps metabolise fats, clears toxins from your body and reduces water retention. We don’t drink enough water and whether you are looking to burn fat or not you should be drinking lots of it. As a person who wants to Burn Fat you need to get used to drinking 2.5-3 litres of water per day. That means carrying a bottle of water with you at all times.

Eat 6 Meals Per Day:

You don’t want to eat all of your food in just 3 meals. If you don’t burn it off, your body will just store it as fat. You need to eat 6 meals per day. The idea is to constantly keep your body fuelled with the right amount of carbohydrates, protein, fats and water so as to maximise your fat burning potential. If you do this you will have more energy, will Burn Fat, and ultimately feel and look a lot healthier.

Finding What Works For You:

Use a ratio of calories coming from Protein:Carbohydrates:Fat of 60:30:10. That means in each meal that you eat you should be going for 60% Protein, 30% Carbohydrates and 10% Fats. This is different to the standard 40:40:20 ratio that people are recommended to eat. Remember, you are serious about burning fat and are making nutritional changes to allow you to do this.

A Practical Example of Nutritional Targets for a person weighing 200lbs:

Protein:

1.5 * 200 (replace this 200 with your bodyweight in lbs)
= 300g of Protein per day
Divided By 6 meals = 300/6
= 50g of Protein per Meal

Carbohydrates:

0.75 * 200 (replace this 200 with your bodyweight in lbs) 
= 150g of Carbohydrates per day
Divide By 6 Meals = 150/6
= 25g of Carbohydrates per meal

Fats:

0.25 * 200 (replace this 200 with your bodyweight in lbs)  
= 50g of Fats per day
Divide by 6 Meals = 50/6
= 8.5g of Fats per meal

A Simple Guideline in each meal is to go for:

-     Two servings of protein

-     One serving of Carbohydrates

-     Make sure you are getting EFA’s as your fat source

-     Drink a pint of water

In Article 2, we will be talking about the supplements Ireland has to offer and the role that they play in Burning Fat.

Following on from that, in Article 3, we will outline a 4-Day Nutritional plan combining both Food and Supplements that will give you a great template for Burning Fat and achieving your Fat Loss goals.

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**Disclaimer**

The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

Tags: Carbohydrates, Fat Burning, Fatty Acids, Flaxseed Oil, General Health, Linseed Oil, Lose Weight, Omega 3, Omega 6, Protein, Well Being

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