Researchers performing a study for Loma Linda University (California) concluded that consuming dietary fats may not necessarily make you fat. The study, published in the Journal of Obesity, compared two
low-calorie plans similar in calorie and protein in take (about 1,015 calories and 30% protein), but differing in fat and carbohydrate content.
The higher-fat plan consisted of 39% fat-most of it from almonds (84g) –and 32% carbohydrates. The higher-carb plan consisted of 53% carbs, from complex-carb sources, and 18% fat. The subjects followed their
plans for 24 weeks, and then researchers compared the results. Those who added almonds lost 62% more, and 50% more from their waistlines compared to those on the complex-carb-supplemented diet.
Recommendation: To get lean, include healthy fats found in nuts, seeds, olives and fatty fish. At the same time, lower your carb in take so that you're not consuming extra calories.
Use The Glycemic Index (GI) Of Foods
The GI is a scale that ranges from 0-100 and rates how quickly a food gets digested and raises blood glucose levels. New studies from Loughborough University (Loughborough, England) examined the effects of low-and high-GI foods on insulin, muscle glycogen and fat
utilization, discovering that when athletes ate low-GI carbs at breakfast and lunch, they had lower insulin levels and burned more fat during the day as compared to those who ate high-GI carbs. They also found that muscle glycogen was better spared in those who ate
low-GI and then trained, most likely a result of greater fat use during the workout.
Recommendation: Before you workout, don't consume foods that rank high on the glycemix index (75-100); right after you work out, though, choose high-GI carbs to crank up insulin and muscle growth. Low-GI
foods include oatmeal, apples, bananas, oranges, and sweet potatoes. Ranking high on the glycemic index are Gatorade, plain bagels, white bread, corn flakes, Rice Krispies cereal, Cream of Wheat, rice cakes
and baked potatoes.
Chris
__________________  Orbit Nutrition Representative Quote:
Originally Posted by bbdude  keep being THE DUNGEON! Cause u are! U are the dungeon! |  | 
”A man can fail many times, but he isn't a failure until he gives up.”
...i love it - Me
