I don’t mean to be harsh towards “dieters” but the proof is in the boxed “low-fat” pudding. 99% of people who diet will lose weight, BUT over 90% of those who diet will either quit after a few days OR gain the weight back after a few weeks or months. These 9 eating “rules” are more like values to live by to avoid dieting forever.
Flat Belly Rule #1: Eat “High-Quality” (HQ) Calories but Be “Calorie Conscious”
I’ve always been of the philosophy that “calories don’t matter”, but that’s only partially true. As soon as you switch your focus from quantity to quality, I strongly believe your calorie intake will adjust itself to wherever your requirements need it to be.
In other words, when you provide the right nutrition for your body, it won’t keep asking for more food.
I always say “the best way to suppress your appetite it to SATISFY your appetite.”
The basic research on calories in vs. calories out is clear. If you eat more calories than you need, you will be fatter and sicker.
Unfortunately, many women take this inch and slowly, but surely crawl a mile. As clear as the calorie research is, it doesn’t allow you to boldly claim:
All Calories are Created Equal…Because they aren’t.
Instead become “calorie conscious.”
This allows you to focus on food QUALITY, while adjusting your food QUANTITY since you’ll be aware of how many calories you are consuming of HQ foods.
Flat Belly Rule #2: Eat HQ Organic Protein with Every Meal
Protein helps balance your blood sugar, builds lean muscle (muscle burns fat), and provides the necessary building blocks for metabolic health.
One common theme I see in food diaries is woman are not consuming enough protein.
Upon this revelation, they ask me about the best protein supplement to take. They usually don’t like that they refer to them to actual FOOD, instead of giving them the easy way out.
There are plenty of HQ protein powders on the market that use grass-fed whey proteins, egg white proteins, brown rice, hemp, and gelatin, but the majority of the protein powders or supplements on the shelves are sub-par at best.
Most add sugars, artificial flavorings, preservatives, soy, conventionally fed animal products, etc…
Your best bet is to try and eat 80-90 grams of REAL FOOD protein every day to avoid protein deficiencies.
The absolute LAST thing you want to do if you’re interested in fat loss is not eat enough protein.
Flat Belly Rule #3: Eat HQ Anti-Inflammatory Fats with Every Meal
Fat are NOT the enemy.
Fats are VITAL to your health, your thyroid function, and your metabolic health.
It’s no coincidence when the medical community/government suggested we eliminate fat from our diets, we got FAT.
The more they demonize fat, the FATTER and SICKER we are getting.
Now, I don’t believe adding TONS of fat to our diets will end the obesity epidemic, but it’s a great start bringing natural, anti-inflammatory fats back in our diet and giving up processed and refined oils.
In a coconut shell, if you can eliminate the unsaturated refined oils like canola, soybean, peanut, sunflower, flax, etc…from your diet you’ll significantly improve your health.
These oils are responsible for many diseases, especially related to obesity, diabetes, and metabolic syndromes.
Eat monounsaturated and saturated fats like coconut oil, avocado, olive oil, nuts, fish, and grass-fed meats
Flat Belly Rule #4: Eat HQ Easily Digestible Carbohydrates
Carbohydrates are NOT the enemy.
They are critical for your health, energy, and ability to lose weight.
But, “bad” carbohydrates CAN be an enemy to your health.
The carbohydrates “rules” are as follows (I know, MORE rules):
- For the most part, choose gluten-free low-glycemic carbs. Eating a diet primarily of low-glycemic carbs will lower your glucose levels, decrease cravings, and stimulate fat loss.
- Eat plenty of fruits and vegetables throughout the day. If you live a more active lifestyle, eat even MORE
- Choose high-fiber carbohydrates. High fiber foods help with weight loss, mostly by regulating your “hunger hormone” ghrelin, keeping you full longer, and slows the absorption of food into the bloodstream, slowing insulin response.
- Avoid processed flour based foods as much as possible (yes, even gluten-free ones). Gluten-free junk food is STILL junk food
- Avoid excess sugar, but especially HFCS.
The moral of the carbohydrate story is it’s not that carbs will make you gain weight, it’s the TYPE of carbs you’re eating.
Flat Belly Rule #5: Cook with HQ Metabolism Boosting Herbs and Spices
Healthy food doesn’t have to be bland and boring.
10 of my favorite healthy fat loss herbs and spices (aside from sea salt and pepper):
- Turmeric, found in curry, contains Curcumin which has been shown be a potent anti-inflammatory and effective at stimulating metabolism.
- Cinnamon has been shown to be effective at stabilizing blood sugar and it very high in antioxidants
- Thyme, Oregano, and Sage contain antioxidants and have been shown to boost memory (so you can remember to follow the 9 healthy fat loss rules)
- Garlic is a potent anti-inflammatory agent. Garlic boosts cellular metabolism, which causes your energy levels to increase, boosting thyroid/metabolic function.
- Ginger soothes digestion, helping with mineral and nutrient absorption.
- Paprika, Lemon Pepper, Cayenne are metabolic boosters because of their high levels of capsaicin and piperine
These are just my personal favorite, but any and all spices and herbs are fair-game.
What’s in your spice rack?
Flat Belly Rule #6: Make Sure Your HQ Healthy Fat Loss Meals are Balanced
Aside from hormones, the most important thing to concern yourself with is your blood sugar. If you can’t control your blood sugar levels, your body will NEVER choose fat loss over health and homeostasis.
That’s where balanced ratio meals come into play.
Always, always, always combine your macronutrients properly.
This means consuming a HG protein, HQ fat, and HG carbohydrate in the same meal or snack.
Carbs provide energy for your cells and brain.
Protein helps slow blood sugar levels from rising and provide the components to build and maintain metabolically active tissue, muscle.
Fats protect your cells from free radicals, boost your thyroid function, and promote healthy digestion.
Diets that promote eliminating an entire macronutrient for an extended period of time MIGHT lead to weight loss, but will never lead to LONG-TERM healthy fat loss.
Eat balanced meals and snacks.
Flat Belly Rule #7: Drink HQ Water, Coconut Water, Coffee, Tea, and Juices
Your body and your brain are made up of around 80% water, so if you are dehydrated if it going to impair your willpower, judgment, exercise performance, and overall metabolic health.
A recent study found Americans drink 400-500 calories a day. And if these calories are in the form of HFCS, sugar, alcohol, coffee drinks, and the like that could mean up to 45 pounds of excess fat per year.
It’s ok to have a drink or two, or latte every now and then. It’s the every day or every other day that CAN get you in trouble.
Not only with calorie intake, but your metabolic health will suffer.
The Solution: Drink HQ water, coconut water, coffee, tea, and fresh-squeeze juices.
Flat Belly Rule #8: Make Sure Your HQ Foods are As Clean as Possible
When it comes to “eating clean,” consider eating as organic as possible. I understand it’s nearly impossible to eat organic 100% of the time, we can’t all be Amish and live 200 years ago, but you can consciously avoid the worst of the worst, as I outline in Phase 1.
The most important foods to eat organic are animal products, since they can cause the most damage to your fat-burning efforts.
Flat Belly Rule #9: If You’re Having Trouble With Your Energy, Metabolism, Blood Sugar, Weight, Skin, Digestion, Sleep, or Stress — Eliminate Any Potentially Inflammatory Foods, Especially Gluten, Soy, Conventional Dairy, Corn, Conventional Meats, and Sugar/HFCS.
I won’t go very deep into this “rule”, since this is essentially Phase 1 of the Flat Belly System Nutrition Plan.
In that phase you will experience MONTHS of results in 21 days.
The 3 Components to Macro-Balancing Any Meal:
- High-quality proteins
- Non-inflammatory fats
- Easily-digestible carbs
My goal is to teach you to eat consciously with these 3 components in mind. Start each meal with a protein, fat, and carb, which will not cause inflammation, won’t spike blood sugar, won’t overload your liver, inflame your digestive system, or slow down your thyroid.
You’ll eat foods with give you sustained energy, will help you focus, and will ultimately turn your body into a fat-burning machine.
- The protein
- The fat
- The carbs, slowly spikes insulin and blood sugar
Remember, food either supports a healthy, fat-burning body OR it does the opposite. You want to make sure you’re telling your body to burn fat, build lean muscle, keep energy levels steady, and your metabolism running efficiently.
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