HOW TO BURN FAT
An optimal diet and targeted training play important roles in body toning and body shaping.
The most effective way to lose weight and body fat is to not simply eat less but rather to follow a high protein and low carbohydrate diet. If this is done effects can be seen relatively quickly. So what are the dos and don'ts of a high protein and low carbohydrate diet? Basically you just need to drastically reduce the amount of noodles, rice, bread, potatoes and high-carb fruits in your diet. This in combination with sport will help reduce the glycogen energy reserves which in turn reduces the amount of water in your body (1g Muscle cell glycogen holds around 3g of water in the body) resulting in muscle definition and weight loss. Furthermore, by means of a meta-analysis Miller et al. *1 have shown that it is possible to reduce up to 1kg of body fat per week.
HOW TO BEAT THE YO-YO EFFECT!
Proteins are not only great for supporting muscle regeneration and recovery directly after training, but they also help to reduce body fat. A high protein diet kick starts the metabolism, this is because the body needs more energy to process proteins than carbohydrates and fat. This increased energy consumption leads to increased calorie consumption. Studies also show that an increased protein intake during a low calorie diet can reduce muscle mass loss and lead to a higher loss of body fat * 2.3.
An ideal and tasty snack for a weight loss targeted diet is the PowerBar Protein Plus Low Carb bar. This type of snack leaves the blood sugar and insulin levels are largely unaffected allowing the body to devote more energy to burning fat. The protein plus low carb bar is also high in fiber, vitamins and minerals.
Instead of pasta or other high carb dishes the evenings we recommend you try a great tasting PowerBar Protein Plus 80% or Protein Plus 92% Shake, this will help activate your metabolism to burn fat while you sleep.
*1 Miller et al.: A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. In: Int J Obes Relat Metab Disord. 1997 Oct;21(10):941-7. *2 Layman DK et al.: Dietary protein and exercise have additive effects on body composition during weight loss in adult women. In: J Nutr 2005;135:1903-10. *3 Meckling KA, Sherfey R.: A randomized trial of a hypocaloric high-protein diet, with and without exercise, on weight loss, fitness, and markers of the Metabolic Syndrome in overweight and obese women. In: Appl Physiol Nutr Metab 2007;32:743-52. *4 Pereira M.A. et al.: Effects of a Low-Glycemic Load Diet on Resting energy expenditure and Heart Disease Factors during weight loss. In: Jama. 2004; 292(20):2482-2490