The 6 Rules for Fat Loss

We all want results. Whether it is more muscle, less fat, or both. We want results. You can lift all the weights you want and grind out session after session of interval training but if you aren’t making an effort to clean up your nutrition and make some changes, you are wasting your time. The most important part of any fat loss or muscle growth program is nutrition.

By following the 6 rules for fat loss you can start to shed those unwanted pounds and live a healthier lifestyle. No more fad diets, ridiculous claims, or confusion. These rules were compiled from nutritional information data and documents so that they can be applied to anyone in any environment.

1. Eat five to six times a day.
2. Limit your consumption of sugars and processed foods.
3. Eat fruits and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

Simplicity and effectiveness at its best.

 

Ultimate Grocery List

Walking down the isles of the grocery store looking for healthy options can sometimes be overwhelming. What products should I toss into the cart? Reduced fat peanut butter? Sugar free cookies? What about the budget friendly beef or chicken?

Your grocery list should be kept clean and simple. Use this grocery list the next time you head out to the store.  If you have suggestions for this grocery list, please send them to info@evolutionchicago.com

Updated 1/31/11

Proteins:

• Chicken or turkey breast/tenders/cutlets
• Lean ground turkey breast (92% or better)
• Lean cuts of beef (Flank steak, top and bottom sirloin/round, beef tenderloin, cube steak)
• Lean ground beef (92% or better)
• Fish (tilapia, orange roughy, cod, salmon, flounder, canned tuna, etc)
• Shellfish (scallops, shrimp, squid, etc)
• Whole eggs, egg whites, egg substitutes
• Lowfat cottage cheese
• Fat free Greek yogurt
• Protein powder

Starches:

• Whole wheat breads, bagels, muffins, pasta
• Brown rice, buckwheat noodles, amaranth, quinoa, cous cous, oatmeal, barley, millet
• Potatoes (sweet, red skinned, yukon gold)
• Oatmeal (old fashioned and steel cut)
• Low sugar/high fiber cereals (Kashi original, Fiber One, Ezekiel cereal, etc)

Vegetables: (plain flash frozen and plain steam bags are accepted)

• Anything green (broccoli, asparagus, zucchini, spinach, kale, green beans, okra, brussells, mixed greens etc…)
• Root vegetables (carrots, parsnips, turnips, radishes)
• Bell peppers
• Cauliflower
• Cabbage
• Celery
• Cucumber
• Eggplant
• Onions
• Garlic

Fruits:

• Apples, pears, berries of all kinds, tomatoes, avocados (sparingly), grapefruit, grapes,  peaches, nectarines, plums, cantaloupe, watermelon
• Lemons or limes

Legumes:

• Black beans
• Lentils
• Chickpeas
• Kidney beans
• Pinto beans

Condiments:

• Reduced sodium soy sauce and terikayi sauce
• Vinegars
• Hot sauce
• Mustard
• Salsa and pico de gallo
• Low sodium low fat broths
• Natural sweeteners (Stevia)
• Reduced sodium tomatoes puree, sauce, pasta, stewed tomatoes etc…
• Sea salt
• Pepper
• Salt free and conventional seasonings
• Extracts (vanilla or almond)

Odds and Ends:

• Non stick cooking spray and cooking oils (extra virgin olive oil, canola oil, etc)
• Natural nut butters
• Cinnamon
• Green tea
• Coffee (without sugar or cream)
• All fruit jams

Government advises Americans to cut back on salt

From a fellow Evolution client (T-Dre)

An excerpt from the following article

http://m.apnews.mobi/ap/db_36972/contentdetail.htm?contentguid=9HfsTnIw

“Consumers still have some control. To reduce the risk of disease from high sodium intake, the guidelines say people should:

-Read nutrition labels closely and buy items labeled low in sodium.

-Use little or no salt when cooking or eating.

-Consume more fresh or home-prepared foods and fewer processed foods, so they know exactly what they are eating.

-Ask that salt not be added to foods at restaurants.

-Gradually reduce sodium intake over time to get used to the taste.

Other recommendations in the guidelines are similar to previous years – limit trans fats, reduce calorie intake from solid fats and added sugars, eat fewer refined grains and more whole grains, consume less than 300 mg per day of cholesterol. The guidelines also recommend eating less than 10 percent of calories from saturated fats – full-fat cheese and fatty meats, for example.”

Fakeout Food: Ground poultry

Turkey and chicken are great alternatives to beef. High in protein and lower in fat than beef, what could be wrong?

Unknown to most shoppers, ground poultry usually has fat levels on par with beef because the skin is often ground in with the meat. For example; an 6 ounce serving of standard ground turkey has about 12 grams of fat whereas the same amount of whole skinless turkey breast has only 1 gram.

The solution?

Always make sure to buy ground turkey breast. The word “breast” in the label greatly increases the likelihood that only white meat was used during the grinding. To be 100% sure, have the butcher grind skinless turkey breast for you right on the spot.

MuscleMag Feb 2011.

Confusing Claims

The terms “natural,” “healthy,” and “organic” often cause confusion.  Sometimes we associate the terms “natural” and “organic” with healthy.

According to FDA policy, “natural” means the product does not contain synthetic or artificial ingredients. “Healthy,” which is defined by regulation, means the product must meet certain criteria that limit the amounts of fat, saturated fat, cholesterol, and sodium, and require specific minimum amounts of vitamins, minerals, or other beneficial nutrients.

Foods labeled “organic” must meet the standards set by the Department of Agriculture (USDA). Organic food differs from conventionally produced food in the way it is grown or produced. But USDA makes no claims that organically produced food is safer or more nutritious than conventionally produced food.

For example; “A premium ice cream could be ‘natural’ or ‘organic’ and still be high in fat or saturated fat, so would not meet the criteria for ‘healthy.’”

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm094536.htm#confusing