Professional Documents
Culture Documents
Nutrition Guide
For Fat Loss
DISCLAIMER: Before beginning any new exercise or nutrition program, consult your
physician. Particularly if you are pregnant, nursing, elderly or have any chronic or recurring
conditions. The information within is not meant to replace or be used instead of, advice from a
qualified medical professional. The publishers and authors of this information are not liable or
responsible for any injury or mishap caused directly or indirectly from using this information.
You are solely responsible for how you perceive and use the information within, and do so at
your own risk.
TABLE OF CONTENTS
Introduction 2
Macronutrient Basics 3
Carb Digestion 4
1
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Dear Friend,
You will come away from this short report with a much better understanding of how
your body works with food.
And we'll give you some very simple changes you can make TODAY, to bring you real
results and burn fat like you've never been able to before.
We hope you find value in this report and use it to improve your own nutrition or to
help someone you love. Please feel free to reach out to us if you have any questions.
To Your Health,
2
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Macronutrient Basics
The first thing I want to say is that food is NOT the enemy! If you view food as your
enemy every day, you will never succeed in bringing about the changes that you need
to make. We'll help you get there, but I just wanted to warn you upfront that a
mindset change might be needed.
When we talk about weight management and fat loss, our primary focus is going to be
on Carbohydrates.
The consumption of carbs, and the lack of understanding about how carbohydrates
affect us, are where most of us get into trouble!
3
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Carbohydrate Digestion
The more carbs you eat AT ONE TIME, the more crowded your bloodstream becomes
with sugar. If a blood vessel becomes crowded, it can become damaged.
Carbohydrate Digestion
Our bodies recognize this and have a great defensive measure to combat it.
To protect against damage, our bodies release insulin, a hormone secreted by the
pancreas, to pack up excess sugar and carry it away. Insulin then stores the extra
sugar as fat.
So to tie this all together, when we eat too many carbs at one time, our bodies release
insulin, which grabs the extra sugar and stores it as fat.
After the insulin surge takes away blood sugar, we will often find that we experience
low blood sugar (hypoglycemia). You can get light headed, grouchy, get headaches,
and be VERY hungry! Our bodies will then immediately demand a new round of carbs
to replace that sugar and the cycle begins again.
If we go through this cycle over and over again, our bodies can become “immune” to
insulin. As this happens, our bodies require more insulin to move the same amount of
blood sugar and ends up triggering faster fat storage and weight gain.
This is called Insulin Resistance. When our bodies become immune to insulin, the blood
sugar remains in our blood stream and damages blood vessels and artery walls. Insulin
resistance is a key factor in developing Type 2 Diabetes.
This is why so many obese people end up with Type 2 Diabetes. They have a
continued and sustained cycle of overeating carbs which causes their bodies to become
immune to insulin. This is NOT where we want to end up!
Given all the concern with too many carbs, you’d think then that a “no-carb” diet is the
way to go. You’d be wrong….
5
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Why Does the “No-Carb” Diet Fail?
First off, let me be very clear...our bodies NEED carbs! Although much of the previous
section talked about the problems caused by overeating carbs, the key word is
OVEREATING! In general, carbs are used to burn fat, allow us to focus, control
cravings, and provide the energy that our bodies use every day.
This is why no-carb diets see such rapid weight loss early on. They are losing weight
alright....MUSCLE WEIGHT! This is the LAST thing that we want.
Having less muscle lowers our metabolism. Muscle is active tissue and burns calories
just by it being there. The more muscle tissue we have, the more calories we burn at
rest (i.e. higher metabolism). Fat tissue on the other hand is passive tissue and burns
NO calories by itself.
So no-carb diets see an initial weight loss due to muscle loss, but over time weight gain
happens much more easily. This is why you hear of people on these diets gaining all
of their weight back PLUS MORE. No-carb diets FAIL almost 100% of the time
The next page reveals a key secret in how to get the best of all worlds….
6
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
The Ultimate Eating Pattern (IMPORTANT)!
So let's review very quickly the key fundamentals that we've learned so far:
1) Overeating causes insulin surges and fat storage, followed by hypoglycemia
2) Hypoglycemia causes unpleasant symptoms and leads back to overeating
3) It is VERY important to break this vicious cycle because if continued over longer
periods of time, it can lead to insulin resistance and ultimately Type 2 Diabetes.
Your body consistently has the energy it needs to be active during the day because you
are consistently feeding your body at regular intervals. But you are not feeding it with
TOO much at any given time.
Now your body can safely go after fat for additional energy needs while preserving and
building muscle tissue. Now THIS is a cycle that we want to see.
Here are a few more tricks to get you even BETTER results….
7
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Supercharging Your Nutrition: Protein, Quantity, and Exercise
Ok, so now we know of one key eating pattern change we can make that has
multitudes of benefits is to eat every 2-4 hours. What are some ways that we can
make this even better?
Protein
One great way is to eat more protein! If we eat protein before or with carbs, the carbs
will be broken down more slowly as our digestion will be busy trying to break both
down. Protein tends to take longer than carbs to enter the bloodstream and so
provides more of the “IV drip” effect that we are looking for.
If you do nothing else other than play within these two limits every time you ate, you'd
find this to be a great change that you would actually FEEL in your body.
Exercise
Another FANTASTIC way to reduce insulin release in our bodies is to EXERCISE!
Our bodies need carbs just to survive each day. But when we also exercise, the
amount of energy that we need skyrockets! When we exercise we are depleting much
of the existing blood sugar we have to keep us going. But we are also breaking down
muscle tissue that will need to be repaired.
In order to repair that tissue, our bodies need carbs for the energy to do the repairs,
and protein for the building blocks to repair and strengthen our muscle tissue. So after
exercise, our bodies will quickly soak up carbs that you eat during and after your
workout which again, when eaten in moderation, will prevent triggering an insulin
surge.
So any carbs will do right? Wrong! You have to be careful about WHICH carbs you
eat…
8
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Good and Bad Carbs
Most foods that we eat every day contain carbohydrates, but not all carbs are equal.
Now there really are no "Bad" carbs....carbs are carbs. But there is a key difference in
how quickly some carbs will break down into blood sugar versus others.
This is all very useful information, but you’ve got to be able to translate it to your
everyday life. Next you’ll learn how to do that…
9
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Bringing It All Together
Now here is where "the rubber meets the road". How do you actually take all of this
information and use it in your daily life? Well, it's a lot easier than you would think!
Your goal is to spread your carb consumption over your 5 – 6 meals per day. Mixing
extra vegetables and protein in with each meal will stretch your carb budget even
further.
Now...when you translate your "Carb Budget" to your daily routine, you get a formula
that you should memorize and keep with you every day.
Key Takeaway: Target every meal to have a minimum of 10g of protein and a
maximum of 30g of carbs. This is KEY....REMEMBER IT!
If you use this Key Takeaway as a guideline for eating every meal, you will very likely
see SIGNIFICANT results!
There is a lot of information here….how can you get help in implementing it? Read
on…
10
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
What To Take Away From This Report:
So there you go! The Ultimate Nutrition Guide for Fat Loss!
We have seen the results of this methodology work effectively on person after person.
If you are able to follow it consistently and intelligently, you'll find that it can have a
MAJOR impact on your body composition and your weight loss results!
There is much more that goes into creating and following a comprehensive, life-
changing, complete, nutrition plan.
There is customization taking into account your readiness for change, social support,
knowledge level, commitment, etc. Your body type, lifestyle, and goals need to be
analyzed. And finally all of these individual details need to be pulled together into a
step-by-step plan that includes what to eat, when to eat, and how much to eat with
coaching and support along the way.
We offer all of that and much more in our GetLean Challenge™ Nutrition and Fat
Loss Program. The GetLean Challenge™ analyzes your specific situation, collects
all of this information from you, and translates it into a detailed plan created just for
you. You then work directly with us to implement the plan over time. .
At the end, you will have created the habit of eating for health and gained the
confidence and knowledge that will empower you for life! If you are interested in
learning more, give us a call at (650) 440-4800 or visit efgetlean.com.
11
© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved