#4. The Glycemic Index Matters
Low-glycemic foods digest slowly and take longer to convert into glucose, releasing energy at a steady rate. One massive study from the American Journal of Clinical Nutrition showed that people that follow low-fat diets lose less fat than people who emphasize low-glycemic, slow-digesting carbs, regardless of the total amount of calories. The main reason for this is reduced insulin secretion. The simpler the carb (i.e. the higher its glycemic index), the greater the insulin production.
Since insulin acts as a fat-storing hormone, elevated insulin levels will increase the body’s efficiency at storing body fat and will prevent it from being burned as fuel. This is why it’s important to replace most of your simple carbs with complex ones, such as oatmeal, buckwheat, whole grains, red potatoes and yams. If you reduce your caloric intake without reducing your consumption of high-glycemic carbs, you are much less likely to lose the desired amount of body fat.
#5. Meal Frequency Is an Important Element in Bodyfat Burning.
Studies have shown that people who eat many smaller meals throughout the day tend to lose weight faster, maintain weight loss longer and even increase protein synthesis, and this is very important for bodybuilders. High meal frequency, as long as it involves clean high-quality foods, will help keep your metabolism humming, stave off hunger and control blood sugar.
Each time you digest a meal, your metabolism increases mildly and cortisol levels are suppressed, which then raises testosterone levels. Frequent elevations in testosterone production will eventually make your body better at preserving and building muscle mass, which in turn will keep your metabolism high. For best results, aim to eat 7 times a day!
#6. Meal timing is important in losing fat.
Meal timing affects fat loss due to its impact on the body’s internal clock, which is closely related to hormone production. Your body has very different metabolic needs at different times of the day and in different situations.
For example, as the day progresses, insulin sensitivity (the hormone’s ability to move nutrients into your muscles) decreases, so insulin production needs to be increased. But as we discussed above, higher insulin levels promote greater fat storage, which is the reason why eating high-carb foods late at night will cause weight gain. To avoid this, try to eat less carbs later in the day, especially refined ones, and instead emphasize protein.
THE OPTIMAL COMBINATION
Getting in top shape is not only about following an extremely restrictive diet – that approach is way too simplistic and not necessarily effective. While reducing caloric intake is important, that’s not the only factor that needs to be calculated if you want to get best results in the least amount of time.
To optimize your fat loss efforts, you need consistency and attention to detail, on top of eating right and training smart. Increase protein and complex carb consumption to prevent catabolism and speed up your metabolism; increase meal frequency and optimize meal timing to create the best hormonal environment for burning fat while preserving muscle mass.
That’s how you create a physique that really stands out from the crowd!