Here I would like to share some tips to help you stay lean and maintain muscle after you’ve lost decent amounts of weight, or even keep burning some more fat
Tip #1: NO MORE CARBS FOR BREAKFAST. High-protein, high fat breakfasts. The reason is, by not having carbs at this time, you improve your insulin sensitivity for the rest of the day. It means food will be utilized better and less will go to fat storage, which helps a lot with keeping fat levels at the percentage you’ve achieved.
Tip #2: If you want to stay lean, you can have your carbs ONLY around your workouts. Which are pre and post workout meals. Or, what I actually recommend more, is to have your carbs only with POST workout meal. This time your nutrients will be utilized in the best and most beneficial way compared to other meals during the day. And your workouts, without carbs before, will be more explosive. Check out an article on that HERE.)
Tip #3: DO NOT MIX fat foods with sugar.A mix of fats and carbs (especially high-glycemic carbs like white bread, sweets, cakes, etc) is going to transfer all fats to fat stores, because carbs (especially bad ones) initiate a strong insulin response, and this hormone delivers all fats right into fat cells. This concept has some exceptions though, especially when it comes to total caloric deficit. But I still recommend you not to mix those types of foods. So if you are going to have a pork, eat it with rice, oats (it’s low-glycemic carbs), or without carbs at all (even better), plus vegetables. If you are eating a cake as your cheat meal, eat it by itself, not together with something like pork or bacon. In between those types of food give at least 2-3 hours.
Tip #4: Whenever you are going to eat carbs, especially high glycemic carbs (cakes, candies, etc), always add 1-2 servings of vegetables and/or fruits. Vegetables and fruits have lots of fiber, which lowers glycemic index of foods eaten together with it. So you are decreasing the chance of cake’s carbs to go to fat. It doesn’t mean it will not to go fat at all, it will just minimize it a bit. Glycemic index is a number (from scale of 10 – 100) which shows how fast sugar in this particular product increases your blood sugar (briefly, the higher the worse). As an example, white bread has around 90-100, which is exactly as sugar itself, while brown rice being about 30-40, which makes it a better source of carbs to stay lean.
Tip #5: Count the grams of your carbs, proteins and fats. During weight loss or weight maintenance, keep proteins and fats relatively the same, but vary carbs to see how your body reacts (whether it gains weight, stays the same or loses weight) and adjust according to your goals, weekly.
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