3. Eat Fiber
Eating fiber improves anabolism by improving the uptake of amino acids and carbs into the skeletal muscle. At the same time fiber slows down the digestion of carbs and protein, which in turn keeps the production of insulin steady. Good sources of fiber include oats, vegetables, beans, brown rice, berries, nuts and seeds.
4. Eat the majority of your daily carbs after the workout
Higher quantities of carbohydrates after the workout have less chance of being stored as excess fat, simply because depleted glycogen has to be stored first while fat storage is a secondary objective of your body. This is one of the reasons why some of the intermittent protocols like Leangains and The Renegade Diet are effective for fat loss.
5. Eat a part of your daily carbs after the fast
Another moment to eat your carbs is right after the fast. That’s because after a certain number of hours of not eating the liver and muscle glycogen levels are low, as well as blood sugar. Your body must restore these levels before stimulating the fat storing machinery in the body.
6. Rotate the amount of carbs you eat
Rotating your carb intake is a good way to ensure that you’ll preserve your hard gained muscle and lose some body fat. Actually this is a great fat-loss strategy. If for example you eat 500g of carbohydrates a day to maintain your weight, try doing this:
– Drop your carb intake to 100g for two days
– Eat 500g of carbs the next 2 days
– Eat 900 g of carbs the next 2 days
This way you have eaten the same amount of carbs over a period of time, but the difference is that the first 2 days you are depleting the glycogen (fat loss occurs) and then recovering the lost glycogen instead of stimulating fat storage.
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7. Improve insulin resistance with supplements
You can improve muscles sensitivity to insulin by using supplements such as omega 3 fatty acids, chromium picolinate and alpha lipoic acid. Supplementing with these three supplements during the day can really help in improving carbs storage into glycogen. 4 g of Omega3, 80-100ug of chromium and 150-200ug of ALA can get the job done.