If you're looking to change the shape of your body, to burn body fat or to fit yourself comfortably into your clothing...

By Maki Riddington
If you’re looking to change the shape of your body, to burn body fat or to fit yourself
comfortably into your clothing there are a number of fundamental principles that must
be established, applied and practiced on a consistent basis before changes can take
place. You have to understand how to eat, when to eat and, most importantly, what
to eat. Changing the composition of your body has to do with learning to use food as
a tool to help attain your goals.

While there's no deep secret, you do need to understand how to effectively incorporate
and apply various principles. This doesn't include going on a diet, counting calories, or
weighing your food. It’s about applying some basic guidelines and fitting them into your
daily schedule.

As a word of caution, it should be noted that the information presented may seem
straightforward on paper, but the actual task of using it to fit your needs can be difficult
in the beginning. After working regularly on the application of these principles over
a period of time, proper habits will be formed and the process will become routine.

Below are some very simple, yet important guidelines. Follow and practice them on
consistent basis to reap the rewards of a better-looking and feeling body!

Taking Action
These recommendations are not based on perfecting your nutrition. They are centred
on teaching you how to follow a healthy and balanced approach to burning body fat.
Once these guidelines have been applied consistently the next step is to tailor it to
your body and it’s specific needs.

1. Eat every 2-3 hours, no matter what. Eating between 4-6 meals per day allows
the body to better regulate blood sugar levels which determine when, how and what
types of foods you will consume throughout the day. Taking control of your blood
sugar levels will help your mind and body deal with the cravings you experience
during your fat-loss program.

2. Eat complete, lean sources of protein (containing all the essential amino acids)
with each meal. Every meal should revolve around protein. Protein keeps you full
for a longer period of time, boosts your metabolism and stabilizes blood sugar levels.
Protein also leads to an increase in metabolic rate or what has been called the
Thermic Effect of Feeding. It means that if you’re trying to lose body fat, it’s a
smart idea to eat more protein as the thermic effect of protein is double that of
carbohydrates and fats. In other words, eat more complete sources of protein!

3. Eat fruits and/or vegetables with each meal. If you travel for a living you can
supplement with a Greens Plus product that has many of the essential nutrients
provided by fruits and vegetables.

4. Eat breakfast and make it the biggest meal of the day. One study has shown
that eating breakfast actually does have an effect on how you eat throughout
the rest of the day. (1)

“The intakes of 375 male and 492 female free-living individuals, previously
obtained via 7-d diet diaries, were reanalyzed. The total and meal intakes of
food energy, the amounts of the macronutrients ingested and the density
of intake occurring during five 4-h periods were identified and related to
overall and meal intakes during the entire day. The proportion of intake in
the morning was negatively correlated with overall intake, whereas the
proportion ingested late in the evening was positively correlated with overall
intake. The energy densities of intake during all periods of the day were
positively related to overall intake. The results suggest that low energy
density intake during any portion of the day can reduce overall intake,
that intake in the morning is particularly satiating and can reduce the
total amount ingested for the day, and that intake in the late night lacks
satiating value and can result in greater overall daily intake.”

In easy-to-understand language, this study described how people who ate meals
with high energy content in the morning ate less total calories the rest of the day,
and vice versa. Those who didn't eat much in the morning actually ended up eating
more during the rest of the day. So, in conclusion, don’t skip breakfast! Doing so
can actually sabotage your progress towards a leaner body.

5. Include some healthy fats in your daily eating. To ensure that your fat intake
comes from good sources, include salmon oil, cod liver oil, flax seed oil, hemp oil,
and/or extra virgin olive oil and a variety of nuts and cold-water fish. These types
of fats are essential because the body does not produce them and, therefore, need
to be taken in from various sources of foods. Some of the benefits of taking in EFAs
are a reduction in blood pressure, lowered cholesterol levels, decreased inflammation
and increased fat-burning by the body.

6. Drink water with each meal, during and after exercise, and eliminate all juice
and soda. Drinking water facilitates all of the biochemical reactions needed to drive
our bodily functions, including protein synthesis, nutrient transport and metabolism.
It also optimizes liver function so that it can metabolize fat and helps prevent excess
food consumption by satisfying a sensation often confused with hunger.

7. All carbohydrate intake should come from fruits, vegetables and grains.

Putting It All Together
To apply this information, here is a sample template of one day's worth of eating.
Notice that each of the preceding guidelines is reflected in every meal.

Eating to change your body may seem like a difficult and overwhelming task; however,
armed with the right information, support and motivation, this seemingly impossible
goal comes within reach. All it takes is being pointed in the right direction, a little nudge
and some perseverance to stay on course.

References

1. De Castro JM (2004). The Time of Day of Food Intake Influences Overall Intake in Humans, J. Nutr. 134: 104-111

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